Jurnal chrisw77, 25 Apr 19

Back to work! 🏋️‍♂️ Round two...


Pull-ups:
1 set x 10 reps

Deadlifts:
3 sets x 5 reps @ 255#

DB Overhead Press:
3 sets x 8 reps (30 x 2 = 60#)

Chest Dips:
3 sets to failure

Calf Press on Leg Press Machine:
3 sets x 15 reps @ 280#

Side Bends:
3 sets x 10 reps @ 45# (one side at a time)

DB Rear Delt Flyes:
3 sets x 8 reps (35 x 2 = 70#)
** SUPER-SET **
DB Lateral Raises:
3 sets to failure (20 x 2 = 40#)
** Drop-sets @ 15 x 2 = 30# **

Pec Deck Machine:
3 sets x 8 reps @ 100#

70,8 kg Sejauh ini Berkurang: 0,9 kg.    Sisa: 0 kg.    Diet diikuti: Cukup Baik.

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3832 kkal

Lemak: 112,57g | Prot: 181,38g | Karb: 550,01g.   Makan Pagi: PBfit Peanut Butter Powder, Nabisco Chewy Chips Ahoy! with Reese's, Valu Time 1% Low Fat Milk, Little Debbie Peanut Butter Crunch, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Sebelum Makan Siang: Now Sports Carbo Gain, Winco Foods 1% Low-Fat Chocolate Milk, Coffee (Brewed From Grounds), Optimum Nutrition Micronized Creatine Powder, Isopure Zero Carb Protein Isolate (Creamy Vanilla). Makan Siang: Fiber One Chewy Bars - Oats & Chocolate, Roasted Salted Cashew Nuts. Makan Malam: Kellogg's Frosted Mini-Wheats - Strawberry, Smucker's Sugar Free Strawberry Preserves, Kellogg's Strawberry Rice Krispies, Valu Time 1% Low Fat Milk, Daisy Low Fat 2% Small Curd Cottage Cheese, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Perry's Ice Cream Premium Oregon Blackberry Cheesecake Ice Cream. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...

3304 kkal

Latihan: Istirahat - 45 menit, Pekerjaan Rumah Tangga - 30 menit, Mengemudi - 1 jam dan 30 menit, Mandi - 30 menit, Bus Driving - 8 jam, Angkat Besi - 1 jam dan 45 menit, Memasak - 30 menit, Menonton Televisi - 3 jam dan 30 menit, Tidur - 7 jam. lagi...