Well tonight I didn't quite smash as many reps out as my last shoulder and back workout, but I did jump up in weight on some exercises.
Plus today was my first day back at work so i'm knackered, will take a few days to get used to these big days.

Sometimes my body baffles me, the last few days I manage to loose 2 kgs and then all of a sudden boom I gain a kilo. Must be muscle weight they say muscle weighs more than fat.

If you would like to join us for @steemmatt and his 100 rep challenge please do.
Here is the original post:
https://steemit.com/health/@steemmatt/the-steemit-daily-100-rep-fitness-challenge-day-1-find-your-inspiration-and-join-me-now

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☠️ The Workout ☠️

Warmups

💪 10 * 3 trap raises warmup, @ 3kgs

I have no idea what these next 2 are so here goes. I will find them on google eventually lol

💪 10 * 3 elbows close to hips arms in front rotate arms outwards, @ 3kgs

💪 10 * 3 hands facing up in air arms at 90 degrees rotate hands down and up, @ 3kgs

💪 12 * 5 standing lat pulldown, @ 19kgs

💪 12 * 5 shoulder press, @20kgs

working sets

💪 8 * 5 dumb bell high pulls, @12kgs

💪 12 * 5 seated row @54kgs, @68kgs, @82kgs, @68kgs, @54kgs

💪 8 * 5 front lateral raises @7kgs, @8kgs, @9kgs, @8kgs, @7kgs

💪 12 * 5 lat pulldown @68kgs, @75kgs, @82kgs, @75kgs, @68kgs

💪 12 * 5 shoulder press machine @ 46kgs, @53kgs, @60kgs, @53kgs, @46kgs

💪 12 * 5 rear delts reverse fly @ 33kgs, @ 35.5kgs, @ 38kgs, @ 35.5kgs, @ 33kgs

💪 12 * 5 seated iso lateral row, @20kgs

☠️ Meals for the Day ☠️

Breakfast I had scrambled eggs and toast.

I had some pretzels and cashews and almonds and peanuts as morning snak.
Plus I also had a shake, with10 grams of essential aminos + branched chain aminos and 2.5 grams of creatine and 2.5 grams of glutamine.

Lunch I had my trusty old wok creation.

Afternoon meal was just a shake, with 2.5 grams glutamine, 2.5 grams creatine, micellar casien 50 grams.

Dinner I had a crumbed pork fillet with a plate full of veggies.

During my workout another shake, with10 grams of essential aminos + branched chain aminos and 2.5 grams of creatine and 2.5 grams of glutamine.

No Protein before bed, my body can just use what I have stored as fat. You get what u bloody well given body shakes fist

 

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