This is a part of my meal prep for the next 4 working days.
Chicken breasts, Salmon & Codfish, all with mixed vegetables and Broccoli.
No carbs. I only eat my carbs with breakfast (Oats) and diner (Rice). I'm aiming for about 2200 calories p/day. Some days it's a little more, some days a little less.


Super-sets Push Ups & Hanging Reversed Crunches:
1. 50 & 15 reps
2. 20 & 15 reps
3. 20 & 15 reps
4. 20 & 15 reps
5. 15 & 10 reps
6. 15 & 10 reps
7. 15 & 10 reps
8. 15 & 10 reps
9. 20 & 10 reps
10. 15 & 10 reps 205 & 120 reps

Super-sets Dipping & Lying Leg Raises:
1. 10 & 30 reps
2. 10 & 25 reps
3. 10 & 20 reps
4. 10 & 20 reps

Super-sets Push Ups & Dumbbell Flyes:
1. 40 reps & 2 x 12 kg x 20 reps
2. 20 reps & 2 x 12 kg x 20 reps
3. 15 reps & 2 x 12 kg x 20 reps
4. 15 reps & 2 x 12 kg x 20 reps

Super-sets Dumbbell Presses & Resistance Band Presses:
4 sets of 2 x 15 kg x 20 reps & 10 reps

Resistance Band Upper/Inner Chest Presses:
4 sets of 15 reps L/R

Super-sets Dumbbell Hammer Presses & Resistance Band Overhead Triceps Extensions:
4 sets of 2 x 8 kg x 15 reps & 10 reps

Even when it's a  home training.

Dumbbell Squats:
2 x 15 kg x 300 reps

Bulgarian Split Squats:
2 x 15 kg x 10 reps x 4 sets

Standing body weight Calf Raises:
100 reps

Single Leg Body Weight Calf Raises:
50 reps L/R

Single Leg Calf Raises:
+15 kg x 50 reps L/R


Super-sets Dips & Dumbbell Flyes:
1. 20 reps & 12 kg x 20 reps
2. 20 reps & 12 kg x 20 reps
3. 15 reps & 12 kg x 20 reps
4. 15 reps & 12 kg x 20 reps

Super-sets Dips & Dumbbell Presses:
1. 15 reps & 15 kg x 10 reps
2. 12 reps & 15 kg x 10 reps
3. 10 reps & 15 kg x 10 reps
4. 10 reps & 15 kg x 10 reps

Resistance Band Chest Press:
15, 12, 10 & 10 reps

Backward Dips & Triceps Extensions:
1. 20 & 20 reps
2. 20 & 10 reps
3. 15 & 15 reps
4. 10 & 10 reps


4 Super-sets (forward)Lying Overhead Resistance Band Wide Pull & Bend Over Dumbbell Row.

4 Super-sets (backward) Lying Overhead Resistance Band Narrow grip Pull Down & Bend over Dumbbell Row.

4. Super-sets Resistance Band Bend over Row & Dumbbell Pull Over.

4. Super-sets Resistance Band Face Pull (like double biceps pose) & Resistance Band Biceps Curls.

4. Super-sets Resistance Band Classic Face Pull & Dumbbell (15 kg)Hammer Curls.

No lifting for me today, just cardio.
Went outside early this morning for some 30 minutes of walking/sprinting.

Even when the is closed.
Legs & Calf's.

Super-sets Body weight Sissy Squats & Dumbbell Front Squats:
1. 40 reps & +15 kg x 10 reps
2. 35 reps & +15 kg x 15 reps
3. 25 reps & +15 kg x 20 reps
4. 20 reps & +15 kg x 25 reps

Body Weight Hack Squats (back against the door and feet in front of me):
1. 20 reps
2. 15 reps
3. 15 reps
4. 15 reps

Body Weight Standing Calf Raises:
300 reps

This morning in the park. Still dark and not a soul to be seen.
I love it!
Tomorrow I'll proceed with my strength training regime.

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