Jurnal chrisw77, 07 Feb 19

Oh crap! This workout again 😧... I don't know what I was thinking when I created this - must've done something to upset myself and now am feeling the sought vengeance every Thursday lol.

Ah well. Play time is over. Back to work! 💪


Legs/Back Day (Hypertrophy)


Pull-ups:
3x10

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

67,4 kg Sejauh ini Berkurang: 4,3 kg.    Sisa: 0 kg.    Diet diikuti: Cukup Baik.

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2296 kkal

Lemak: 40,81g | Prot: 151,93g | Karb: 339,39g.   Makan Pagi: Winco Foods 1% Lowfat Chocolate Milk, Post Grape-Nuts Cereal. Setelah Sarapan: Optimum Nutrition Micronized Creatine Powder, Now Sports Carbo Gain, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Juice. Sebelum Makan Siang: Winco Foods 1% Low-Fat Chocolate Milk, Coffee (Brewed From Grounds), Now Sports Carbo Gain, Isopure Zero Carb Protein Isolate (Creamy Vanilla). Makan Malam: Totino's Combination Pizza, Ocean Spray Diet Cranberry Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...

2467 kkal

Latihan: Istirahat - 2 jam dan 45 menit, Angkat Besi - 1 jam, Menonton Televisi - 1 jam dan 30 menit, Mengemudi - 1 jam dan 15 menit, Bus Driving - 11 jam, Mandi - 30 menit, Tidur - 6 jam. lagi...