Jurnal chrisw77, 27 Mar 19

2300 calories of surplus yesterday with a loss lol. Let me just say... as not-grossly as possible... large amounts of foods means lots of "leftovers" the next day.

Not to change the subject here, but let's change the subject...

Getting ready for 3 hours of fun!


Chest, Shoulders, and Back Day (A)
(Slow - TUT)


Pull-ups:
4 sets x 12 reps

BB Overhead Press:
4 sets x 8 reps @ 95#

DB Flat Bench Press:
10 sets x 8 reps (60x2 = 120#)
2 sets x 20 or to failure (35x2 = 70#)

DB Incline Bench Press:
5 sets x 8 reps (55x2 = 110#)

DB Incline Rows:
4 sets x 8 reps (50x2 = 100#)
1 set x 25 or to failure (30x2 =60#)

DB Reverse Flyes:
3 sets x 8 reps (25x2 = 50#)
2 sets x 20 or to failure (15x2 = 30#)

Single-Arm DB Lateral Raises:
3 sets x 8 reps (40# each arm)
2 sets x 20 or to failure (25# each arm)

DB Floor Flyes:
4 sets x 8 reps (40x2 = 80#)

BB Shrugs:
4 sets x 10 reps @ 225#

Back Extensions:
2 sets x 15 reps +25#

Chest Dips:
2 sets x20 or to failure

68,3 kg Sejauh ini Berkurang: 3,4 kg.    Sisa: 0 kg.    Diet diikuti: Cukup Baik.

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4000 kkal

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