Weight/Strength Training, Week 2, Day 1 (Chest and Back)

First day training at the new club, and was a little disoriented. When you are so familiar with the old weights and borrowed territories, coming to a new place is not an easy task.

1) Barbell Bench Press - 1 set, 15 reps (weight 50lbs) , 2 sets, 8 reps (weight 60lbs)

Note : Weight too light

2) Incline Dumbell Presses - 3 sets, 10 reps (weight 70lbs)

Note : struggled to fail on 10th rep

3) Incline Dumbell Flyes - 3 sets, 15 reps (weight 50lbs)

4) Romanian Deadlift - 3 sets, 15 reps (weight 70lbs)

5) Lat Pulldown - 3 sets, 15 reps (weight 16kg)

6) Dips - 3 sets, 15 reps

7) Crunches - 150 reps

8) Side Wiggles - 45 reps

9) Plank - 3 sets, 60 secs/rep

* forgot about Barbell Bent-over Row and Swissball Back Extension.

Breakfast - 2 half-boiled eggs, 1 serving of Protein mix

9.00 a.m. - a banana, half-serving of pasta with tomatoes and minced meat

Lunch - half rice, friend chicken breast, 2 servings of veges, water, and fried ground nuts

4.45 p.m. - a Nature Valley's roasted almond granola bar

Dinner - fried chicken w/ oyster sauce, 1 serving of raw cabbage, water and a Ribena drink