Onsdag:
21s x8 (2)
Bicep curls x16 (5)
Tricep extentions x12 (5)
Deadlift x12 (5)
Scullcrackers x12 (5)
Squats - fast x18
Hip raises x12
Shrugs x12 (5)
Standing rows x12 (5)
Standing cruch x12 (5)
Bench dip x12
Squats w weights x12 (5)
Shoulder presses x12 (5)
Stationary lunge x12
Kalorier: 678

Torsdag:
Gym
16m bike (182cal)
12m elliptical (80cal)
12x3 pulldown wide 8
8x3 pulldown narrow 8
12x3 chestpress 8
12x2 hamstring standing 4

Hemma:
21sx3x2
12x3 shoulderpress 5x2
12x3 tricep extention 5x1
12x3 squats w weights 5x2
12x3 split squat body weight

Frukost:
Yoghurt, flax seed, quinna, rhiis, torkad frukt (1dl)

Snack:
1 scoop tripple protein, water

Post workout:
2 schoops tripple protein, 1 cup raspberries, 1 cup blueberries, water

Lunch:
1 whole egg, 3 eggwhites, ketchup

Dinner:
1 piece salmon, 1 cup asparagus, lettuce with olive oil and lemon, 1 cup of milk