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Off to the gym...
Time to start this 12-week program! Only 3 days a week for 2 hours each day, so we'll see if that works with this high-calorie diet.
Dropped the weights and really going light on the shoulders, chest, and lower back until they fully recover in a couple weeks.
Adding 5-10# each workout until I can no longer hit the set number of reps without failing. It's gonna get tough petty soon, but here come some more gains!
BB Squats:
3 sets x 8 reps @ 235#
Rotator Cuff DB Internal Rotations:
2 sets x 12 reps (15 x 2 = 30#)
Rotator Cuff DB External Rotations:
2 sets x 12 reps (15 x 2 = 30#)
Flat BB Bench Press:
3 sets x 8 reps @ 135#
Incline DB Row:
3 sets x 8 reps (60 x 2 = 120#)
Incline DB Bench Press:
3 sets to failure (45 x 2 = 90#)
EZ Bar Curls:
3 sets x 8 reps @ 60#
Sit-ups:
3 sets x 15 reps (No Weight)
Lat Pull-down Machine:
3 sets x 8 reps @ 180#
Skullcrushers:
1 set to failure @ 50#
Pec Deck Machine:
3 sets x 8 reps @ 100#
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3913 kkal
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Lemak: 168,16g | Prot: 180,46g | Karb: 419,26g.
Makan Pagi: Lee Kum Kee Sriracha Mayo, General Mills Peanut Butter Chocolate Blasted Shreds, Valu Time 1% Low Fat Milk, Little Debbie Peanut Butter Crunch, Oakdell Jumbo Eggs, El Popular Chorizo. Sebelum Makan Siang: Valu Time 1% Low Fat Milk, Subway Provolone Cheese, Subway 6" Meatball Marinara. Makan Malam: Perry's Ice Cream Premium Oregon Blackberry Cheesecake Ice Cream, Smucker's Sugar Free Strawberry Preserves, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Daisy Low Fat 2% Small Curd Cottage Cheese, Fat Boy Cookies 'N Cream Ice Cream Sandwich, Valu Time 1% Low Fat Milk, GFS Stuffed Cabbage Rolls with Beef in Tomato Sauce. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...
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3625 kkal
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Latihan:
Pekerjaan Rumah Tangga - 15 menit, Pekerjaan Kebun (Berkebun) - 15 menit, Berbelanja - 15 menit, Tidur - 4 jam, Mandi - 30 menit, Memasak - 15 menit, Angkat Besi - 1 jam dan 45 menit, Mengemudi - 1 jam dan 15 menit, Menonton Televisi - 9 jam dan 30 menit, Istirahat - 6 jam. lagi...
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