Talk the Talk 话话世界

I've picked up an unusual path, I try to made it and I hope I will have the determination its need. 

Was so lucky to have a nice gym nearby my house that the owner is able to train me. So there starts my life.

19/8/13 Leg Day
Back Squat 
Warm Up Set (WUS) : 15 X Bar (16kg)

1. 15X36kg

2. 10X56kg (PR) 

3. 12X46kg 
   
4. 10X46kg

Walking Lunge(50 steps) (Done terribly)

Leg Extension (1st try)

1. 2 sets X 15 X 26kg
2. 15 X 16kg
3. 15 X 14kg

Seated Calf Raise (1st try)

4 sets X 15 X 5kg

Food Log (My fitness pal)
1. Breakfast 572kcal
2. Lunch 315 kcal
3. Dinner 721kcal
4. Snacks 260kcal 
Ate 1868kcal 
Targetted 2280kcal 
REMAINED 412kcal 

20/8/13 Day 2 Shoulder and Biceps
Arnold Presses

1. 10kg EH X 15
   
2. 10kg EH X 10
3. 7.5kg EH X 15
4. 5kg EH X 15 

Lateral Raise

1. 5kg EH X15
2. 5kg EH X12
3. 2.5kg EH X15
4. 2.5kg EH X 15

Seated Bent Over ROw

1. 7.5kg EH X 12
2. 5kg EH X12
3. 5kg EH X15
4. 5kg EH X 15

Upright Row (Cable) 1st try

4 Sets X 15 X 20kg

Bicep Curl 

1. 10kg EH X 10
2. 7.5kg EH X 10
3. 5kg EH X 12
4. 5kg EH X 15
5. 2.5kg EH X15

Hammer curl

1. 7.5kg EH X 12
2. 5kg EH X 15
3. 5kg EH X 12
4. 5kg EH X 15

Alternate bicep curl

1. 7.5kg X 20
2. 5kg X 30
3. 5kg X 30

Additional

Machine shoudler press

1. 15X0kg
2. 12 X 2.5kg
3. 8 X 2.5kg

Food Log (My fitness pal)
1. Breakfast 499kcal
2. Lunch 408 kcal
3. Dinner kcal
4. Snacks 260kcal 
Ate kcal 
Targetted 2280kcal 
REMAINED kcal