'Gymshark 66 week 3 food and exercise diary: My Fitness Pal is my friend'

Posted Aug 24, 2023

'Hello and welcome back to my channel and another Gymshark 66 Vlog! This is the full third week! Days 14-20.  Workouts: Monday: Legs in last week\'s video https://www.youtube.com/watch?v=mqQwDwi8_H0&t=1030s Tuesday: Rest Wednesday: Deadlifts and back Thursday: Legs and Sled Mode and Booty Bands Friday: Rest Saturday: Machine Based Legs Sunday: Back, Shoulders, Biceps  Wednesday: Deadlifts and Back 7:23 5x 30kg 5x 40kg  4x 50kg 4x 60kg 4x 70kg 4x 80kg  2 sets 8-10 scapula retractions on assisted pull up machine  3 sets 8-10 assisted pull ups  3 sets 10 narrow pull down with 2 second hold 12 cable pull over  5 sets 40m parachute run  Thursday: 3 minute stair master  4 sets  15 lying leg curl 15 banded body weight squats  4 sets 12 narrow cable row 20 banded squat with alternating side leg lift  3 sets 20 reverse lunges 10 shoulder presses  5 sets 40m sled push  3 sets 20 banded bridge abductions 20 banded bridges 10 straight leg reverse curl 10 leg lowers  Saturday 4 sets Hip Abduction 20, 15, 12, 10 ascending weight Pendulum lunges, leg swings, quad stretch  Plate loaded leg press 20, 15, 12, ascending weight 12-15 for 3 sets  3 sets 12 seated leg curl 12 seated leg extension  3 sets 15 side leg press  Sunday: 20 lateral raises 20 front raises 20 reverse flye 20 shoulder press 20 bent over row  3 sets 12 lat pull down 12 cable reverse flye 12 lateral raises pause at the top  8-10 reps, double drop set lat pull down  3 sets 12 T bar row 12 DB front raise   10-12 reps, double drop set t bar row  3 sets 12 standing cable upright row 12 lying cable upright row 12 face pulls  4 sets 10-12 BB Biceps Curls  Forearm and wrist stretches Childs pose for lats Bent arm child\'s pose for thoracic Cat-Cow Reverse Plank for Biceps and shoulders   My Channel is both my weight loss journey and my daily life and travels! I am a full time Personal Trainer living in London and I\'m trying to fit in my workouts, food prepping and social life into my hectic schedule whilst also setting up my own business! My hobbies include movies with my boyfriend, makeup and beauty and looking after my skin! Join me on my journey for workouts, grocery hauls, food prep, weightlifting, time management, stress, beauty, makeup tutorials and daily life!!  MVMT occasionally send me watches and they are amazing! I have a discount code for you to get money off! CODE helen15 www.mvmtwatches.com   For more info on how to join my business message me on instagram @itshelenrussell or email me itshelenrussell@gmail.com  To purchase my amazing  mud mask plumping lip balm liquid lipstick lumispa toothpaste conditioning mask or any of the amazing products I use you can buy them from me! Message me on instagram @itshelenrussell or email me itshelenrussell@gmail.com  If you are new here, don\'t forget to subscribe, its free!  https://helenrusselll.com/  Social Media https://www.instagram.com/itshelenrussell/ https://www.facebook.com/itshelenrussell/ https://twitter.com/itsHelenRussell  For a personalised Nutrition or Workout Programme email hearyouroar@hotmail.co.uk   Comment, subscribe and give me feedback!  Speak soon, Helen' 

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