Seek progress, not perfection.
Pull-ups: 1 set to failure
Lateral Raises: 2 sets 8-10 reps + drop-sets 1 set to failure
**SUPER-SET**
DB Reverse Flyes: 2 sets 8-10 reps 1 set to failure
Rotator Cuff DB External Rotations: 2 sets 20 reps
**SUPER-SET**
Rotator Cuff DB Internal Rotations: 2 sets 20 reps
Cable Crunches: 2 sets 4-6 reps + 1x drop-set 1 set to failure
Calf Press on Leg Press: 3 sets to failure
Overhead Plate Raises: x50 reps
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72,3 kg
Sejauh ini Berkurang: 0 kg.
Sisa: 0 kg.
Diet diikuti: Cukup Baik.
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Lihat Kalender Diet, 04 September 2019:
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3352 kkal
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Lemak: 86,55g | Prot: 224,34g | Karb: 414,22g.
Makan Pagi: Isernio's Premium Ground Chicken, Valu Time 1% Low Fat Milk, Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Sebelum Makan Siang: Bantam Blueberry Mini Stuffed Pancakes, Valu Time 1% Low Fat Milk, Winco Foods 1% Low-Fat Chocolate Milk, Optimum Nutrition Micronized Creatine Powder, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate. Makan Siang: Chef Hon Steamed Buns with Egg Cream Sauce, Shumai Dumpling, Cooked Broccoli (Fat Added in Cooking), Soy Sauce. Makan Malam: Quest Tortilla Style Protein Chips Chili Lime, Valu Time 1% Low Fat Milk, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese, General Mills French Toast Crunch. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...
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3132 kkal
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Latihan:
Pekerjaan Kebun (Berkebun) - 30 menit, Berdiri - 45 menit, Motorcycle Riding - 2 jam, Angkat Besi - 1 jam dan 15 menit, Duduk - 2 jam dan 30 menit, Memasak - 15 menit, Mandi - 30 menit, Tidur - 5 jam dan 30 menit, Istirahat - 10 jam, Mengemudi - 45 menit. lagi...
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Memperoleh 3,2 kg dalam 1 minggu
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