Alright, let's get growing a-GAIN!! I shrink too quickly if I'm not consistently in the gym 😔
160+ solid by the end of next week is the goal.
Chin-ups: 1 set x 12 reps
Incline DB Bench Press: 1 set to failure (60 x 2 = 120#) 1 set to failure (50 x 2 = 100#) 1 set to failure (45 x 2 = 90#) ** SUPER-SET** Incline Row: 3 sets to failure (50 x 2 = 100#)
Deadlifts: 3 sets x 5 reps @ 265#
DB Bench Press: 2 sets to failure (60 x 2 = 120#) +drop-sets 1 set to failure (55 x 2 = 110#) +drop-sets 1 set to failure (50 x 2 = 100#) +drop-sets
Skullcrushers: 1 set to failure @ 75# 1 set to failure @ 50# ** SUPER-SET ** DB Side Bends: 2 sets x 10 reps @ 55# (one side at a time)
Calf Press on Leg Press Machine: 3 sets x 15 reps @ 280#
Lat Pull-down Machine: 1 set to failure @ 200# +drop-sets 2 sets to failure @ 180# +drop-sets
Pec Deck Machine: 1 set to failure @ 130# +drop-sets 1 set to failure @ 115# +drop-sets
|
71,7 kg
Sejauh ini Berkurang: 0 kg.
Sisa: 0 kg.
Diet diikuti: Cukup Baik.
|
|
3772 kkal
|
Lemak: 51,94g | Prot: 184,94g | Karb: 665,38g.
Makan Pagi: Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Yoplait Go-Gurt, Malt-O-Meal Blueberry Mini Spooners, Valu Time 1% Low Fat Milk. Setelah Sarapan: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Optimum Nutrition Micronized Creatine Powder, V8 V-Fusion Peach Mango. Sebelum Makan Siang: Now Sports Carbo Gain, Isopure Zero Carb Protein Isolate (Creamy Vanilla), Winco Foods 1% Low-Fat Chocolate Milk, Coffee (Brewed From Grounds). Makan Siang: Starbucks Caramel Frappuccino (Venti). Makan Malam: Kellogg's Strawberry Rice Krispies, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese, Valu Time 1% Low Fat Milk, Malt-O-Meal Peanut Butter Cups Cereal. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...
|
|
3031 kkal
|
Latihan:
Istirahat - 2 jam dan 45 menit, Angkat Besi - 1 jam dan 15 menit, Mandi - 30 menit, Menonton Televisi - 4 jam, Mengemudi - 1 jam dan 15 menit, Memasak - 15 menit, Tidur - 6 jam, Bus Driving - 8 jam. lagi...
|
Memperoleh 1,6 kg dalam 1 minggu
|