10 min stationary bike on gear 11-13 and 90 rpm – easy

Squats 5 @40kg – easy

Shoulder press machine – forgot weight but 5 sets at 20-30kg – medium difficulty


Food:

  • Breakfast: coffee, 4 bananas, persimmons
  • Lunch: noodles, spring roll
  • Dinner: noodles, tuna, beans, vegetables

Workout

  • as above
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