Jurnal chrisw77, 27 Apr 19

Final round of week #1. Still really light on the weights.

All the fatty food yesterday will need to be countered with a carby blast today for actual energy!


BB Squats:
1 set x 20 reps @ 145#

Rotator Cuff DB External Rotations:
2 sets x 12 reps (15 x 2 = 30#)

Rotator Cuff DB Internal Rotations:
2 sets x 12 reps (15 x 2 = 30#)

Flat DB Bench Press:
3 sets x 8 reps (50 x 2 = 100#)
2 sets to failure @ 35 x 2 = 70#

BB Pendlay Row:
3 sets x 8 reps @ 115#

DB Hammer Curls:
3 sets x 8 reps (20 x 2 = 40#)

Lat Pull-down Machine:
3 sets x 8 reps @ 190#
2 sets to failure @ 100#

Knee Raises:
2 sets x 25 (No Weight)
** SUPER-SET **
Sarcoplasmic DB Spider Curls:
2 sets to failure (2 x 30 = 60#)

71,4 kg Sejauh ini Berkurang: 0,2 kg.    Sisa: 0 kg.    Diet diikuti: Cukup Baik.

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