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Time to get boring, yo! The end is near though - I'm so looking forward to switching back to the old routine!
Trying out the reverse fly/ reverse pec deck machine today though!
Pull-ups:
1 set x 10 reps
Deadlifts:
3 sets x 5 reps @ 265#
DB Overhead Press:
3 sets x 8 reps (35 x 2 = 70#)
Rotator Cuff DB External Rotations:
3 sets x 12 reps (15 x 2 = 30#)
Rotator Cuff DB Internal Rotations:
3 sets x 12 reps (15 x 2 = 30#)
Chest Dips:
3 sets to failure
Calf Press on Leg Press Machine:
3 sets x 15 reps @ 290#
DB Side Bends:
3 sets x 10 reps @ 50# (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 @ 115#
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71,7 kg
Sejauh ini Berkurang: 0 kg.
Sisa: 0 kg.
Diet diikuti: Cukup Baik.
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3788 kkal
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Lemak: 128,19g | Prot: 196,86g | Karb: 484,39g.
Makan Pagi: Kellogg's Strawberry Rice Krispies, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats, Nabisco Chewy Chips Ahoy! with Reese's, Valu Time 1% Low Fat Milk. Sebelum Makan Siang: Now Sports Carbo Gain, Isopure Zero Carb Protein Isolate (Creamy Vanilla), Coffee (Brewed From Grounds), Optimum Nutrition Micronized Creatine Powder, Winco Foods 1% Low-Fat Chocolate Milk. Makan Siang: Roasted Salted Cashew Nuts, Fiber One Protein Bars - Peanut Butter, Fiber One Chewy Bars - Oats & Chocolate. Makan Malam: Fat Boy Cookies 'N Cream Ice Cream Sandwich, Tillamook Cookies & Cream Ice Cream, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, White Rice (Long-Grain, Cooked), Winco Tomato Sauce, Wal-Mart 93/7 Lean Ground Beef, Hanover Frozen Mixed Vegetables. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...
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3189 kkal
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Latihan:
Menonton Televisi - 3 jam dan 30 menit, Memasak - 30 menit, Angkat Besi - 1 jam dan 30 menit, Mengemudi - 1 jam dan 15 menit, Mandi - 30 menit, Istirahat - 45 menit, Pekerjaan Rumah Tangga - 30 menit, Tidur - 7 jam dan 30 menit, Bus Driving - 8 jam. lagi...
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berat badan stabil
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 Komentar
How'd the reverse doohickies go? :) Like my technical terminology?
02 Mei 19 oleh anggota: LZenn
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Sounds like it would be good therapy for those, like me, that sit at a computer too much. The shoulders tend to round forward. This would help straighten it out.
02 Mei 19 oleh anggota: LZenn
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I love the reverse fly machine. It's one of my fave muscles. Gives you that 3d look. :P
03 Mei 19 oleh anggota: -Diablo
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Serves you right hogging 3 sets of dumbbells, lol! The second situation is annoying though.
03 Mei 19 oleh anggota: -Diablo
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I love pull-ups, and each week I have three different routines. Each routine ends with a 3 min rest and then a final set, and that set hovers around 28-33 reps. All my weighed PUs are chin to door frame. If you want to increase pull-ups add weights and do pyramids.
03 Mei 19 oleh anggota: adamevegod1
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That reverse fly is what's missing from my routine. Need to find an adequate substitute because my gym doesn't have it.
03 Mei 19 oleh anggota: GardenOfHeeden
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Do what Chris said- Use an incline bench face down with dumbbells.
03 Mei 19 oleh anggota: davidsprincess
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Thanks that’s what I’ll do today. My shoulders are also rounding and it always seems I’m having to force myself to straighten up my posture. I do my lifting at lunch (power lunch ha ha) and will add it to today’s workout.
03 Mei 19 oleh anggota: GardenOfHeeden
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03 Mei 19 oleh anggota: laraae
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That rude guy was just jealous. I bet he doesn’t have a cool plastic cereal bowl AND he’s probably a Wheat Chex lover to boot! 😬
03 Mei 19 oleh anggota: laraae
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The pec machine at our YMCA has the ability to adjust to doing the reverse flys or whatever they are called. It’s one of the hardest for me but one I like just because it’s easier to see progress in weights. Just curious... the “good girl/and girl” machines... are those the hip extension machines. I’ve often thought something similar on those. Hubby thinks I use them for one reason when in reality I use them because one hip is ‘loose’ and I’m hoping to build up those muscles and hopefully help the hips tighten up. Oddly enough it’s the opposite hip that hurts during the exercises. Well, 50 is easy, 70-75 depends on the day and 90 is a killer and I’m lucky to get the last set of 5 on 90. I’m trying to get hubby to agree to one day being longer so I can do the pyramids. Right now we have 45 minutes, 90 minutes from leaving home to getting back home, because MW are school nights and we’ve had morning stuff on Saturdays lately. Maybe tonight since it’s a free weekend and I can lay in bed and cuss the machines all weekend lol. I already go up in weights and for the pyramids I’d just need the two extra sets to go down in weights right? I’m in a brian fog this morning.
03 Mei 19 oleh anggota: peeperjj
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HEY! I like Wheat Chex! Don't blame the innocent cereal!
03 Mei 19 oleh anggota: LZenn
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03 Mei 19 oleh anggota: LZenn
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🎵But I'm not gonna let 'em catch me, no Not gonna let 'em catch the Hobbit Stalker! 🎵
03 Mei 19 oleh anggota: LZenn
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03 Mei 19 oleh anggota: LZenn
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