Jurnal chrisw77, 26 Jan 19

Early start (for me) today. I'm off to the gym to see what I can accomplish in a couple hours.

This is my first day on this shoulder routine, so I can't imagine it taking more than an hour. Smaller muscle group that can't take much abuse from high weights. If I'm finished early, I'll crank out a ton of low weight, high-rep stuff to break em down further if necessary. My chest has recovered, so maybe I'll throw in an extra chest day. We'll see what happens 💪😊

One more week left of eating in a deficit...


Shoulder Day (Strength)


Standing Arnold Press:
5x3 (45x2 = 90#)

DB Incline Bench Press:
5x3 (55x2 = 110#)

Rear Delt Flyes:
5x5 (35x2 = 70#)
--SUPERSET WITH--
Paused Lateral Raises:
5x3 (25x2 50#)

Front Raises:
5x3 (40x2 = 80#)

Seated Rear Delt Flyes:
5x3 (30x2 = 60#)

68,0 kg Sejauh ini Berkurang: 3,6 kg.    Sisa: 0 kg.    Diet diikuti: Cukup Baik.

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2597 kkal

Lemak: 36,16g | Prot: 180,28g | Karb: 392,16g.   Makan Pagi: Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Setelah Sarapan: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Now Sports Carbo Gain, Ocean Spray Diet Cranberry Juice, Optimum Nutrition Micronized Creatine Powder. Sebelum Makan Siang: Winco Foods 1% Low-Fat Chocolate Milk, Coffee (Brewed From Grounds), Isopure Zero Carb Protein Isolate (Creamy Vanilla), Now Sports Carbo Gain. Makan Siang: Fiber One Chewy Bars - Oats & Chocolate. Makan Malam: Hidden Valley Fat Free Ranch Dressing, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Juice, Pacific Natural Foods Cashew Carrot Ginger Soup, Kitchen Basics Chicken Bone Broth, S&W Organic Pinto Beans, Basmati Rice, Chicken Thigh (Skin Not Eaten). Setelah Makan Malam: Vitafusion Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...

2497 kkal

Latihan: Heavy Weight Lifting - 1 jam dan 15 menit, Istirahat - 4 jam dan 15 menit, Tidur - 6 jam, Menonton Televisi - 3 jam, Mengemudi - 1 jam dan 15 menit, Mandi - 15 menit, Bus Driving - 8 jam. lagi...