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I'm covering for a dude who's on vacation this week, so up at 2am... the trade-off is I'm off at 1pm!
I don't like going to the gym after work because... energy and food. I much prefer before work, but whatever.
Zombie mode. I'm up, I'm up! Going. Slowly going...
At least the big calories yesterday and all the carbs before the gym today will get a chance to replenish the glycogen - I know it was drained completely yesterday!
Pull-ups:
3x9
BB Squats:
12x 205#
12x 205#
15x 185#
15x 185#
(30x) 135# ...to failure
Deadlifts:
3x10 (185#)
Pendlay Rows:
5x10 (115#)
Single-leg, Step-back Lunges:
2x20 @ 35x2 = 70# (each leg)
Pull-ups:
x2 ...to failure
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68,7 kg
Sejauh ini Berkurang: 2,9 kg.
Sisa: 0 kg.
Diet diikuti: Cukup Baik.
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2186 kkal
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Lemak: 46,73g | Prot: 153,88g | Karb: 297,11g.
Makan Pagi: Post Grape-Nuts Cereal, Winco Foods 1% Lowfat Chocolate Milk. Sebelum Makan Siang: Winco Foods 1% Low-Fat Chocolate Milk, Isopure Zero Carb Protein Isolate (Creamy Vanilla), Coffee (Brewed From Grounds), Now Sports Carbo Gain. Makan Siang: Totino's Combination Pizza, Fiber One Protein Bars - Caramel Nut. Makan Malam: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Juice, Optimum Nutrition Micronized Creatine Powder. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...
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2195 kkal
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Latihan:
Memasak - 30 menit, Berbelanja - 15 menit, Mandi - 15 menit, Tidur - 5 jam dan 30 menit, Menonton Televisi - 4 jam dan 30 menit, Istirahat - 3 jam dan 30 menit, Bus Driving - 8 jam, Mengemudi - 1 jam dan 30 menit. lagi...
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Memperoleh 7,9 kg dalam 1 minggu
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