Jornal de Ozcree, 08 set 24

I have returned to the gym.
Here's my workout and I have a 30 second rest between sets.

tricep press
63kg x 15 99kg x 10 123.4kg x 5

bicep curls single arm
36kg x 30 50kg x 20 63kg x 10

seated rows single arm
63kg x 30 99kg x 20 111kg x 10

peck deck single arm
63kg x 30 99kg x 20 117kg x 5

reverse fly
36kg x 15 54kg x 10 63kg x 5

hip abductors
90kg x 15 90kg x 10 90kg x 5

abdominal crunch machine
63kg x 50 99kg x 30 1084kg x 20


I have lost water weight since the surgeries on my leg.

I lift not to impress but to keep my mind from going to dark places.

I am averaging 1100 calories a day.

The idea is to be in a calorie deficit high protein strength training plan.

I struggle each day.

All I know is that when I fail, I must reset, restart, refocus and resume the plan.

130 kg Perdidos até agora: 15 kg.    Ainda faltam: 35 kg.    Dieta seguida: Razoavelmente Bem.

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1486 kcal

Gord: 45,85g | Prot: 45,44g | Carbs: 224,28g.   Café da Manhã: Boost Juice Mango Tango Crush (Medium), Mount Franklin Spring Water, Black Tea, Pancakes with Butter and Syrup . Almoço: Mount Franklin Spring Water, Black Tea, Steggles Chicken Breast Tenders, Chicken Tenders, Chicken Tenders, Air Fryer French Fries. Jantar: Beautifully Butterfully Buttery Spread, Mount Franklin Spring Water, Black Tea, Toasted Mixed Grain Bread, Toasted Multigrain Bread, Chicken Tenders. mais...

3576 kcal

Exercício: Trabalho Doméstico - 2 horas, Descansar - 14 horas, Dormir - 8 horas. mais...