Arms n chest day 24th July   13.55

Sleep almost ok, feel weak. Ate pizza at 20.00 and some cakes til 21.00 ->  full stomavh feeling, sleep quality low.

Sleep: 1-8.30 a.m. ON meltonin

Low energy. Coffee. Chores…

Fasted from 21.00 yesterday. But had bulletproof coffee.

Gainz report:

Standing up biceps dumbbells, GOAL 18.6.:  45kg

Warmup       10×35      10×30     15×25  norest15x20

Flat bench bar chest GOAL 13.6.:  70kg
7×40    9x Schmerz ganz bissl rechts x okrom60     10xokromx50     littlerest4x40+40

Standing straight bar biceps
12×25      littlerest10x20 +5×15     kill w 10

Decline bench bar
11okromx60          9gromx50    norest5x40

Chinups  biceps  straight steal bar  

Incline bar chest
9×40 gf      5.5×40   

Wide grip upright row
12×25—>  down pyramid  

Face pulls
15kg down the good pyramid

Shoulder Lateral raises
5+4  kg pyramid

0  15×25

Quite happy with the workout today. 

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