Back to the old routine finally!
The biggest pointer I can offer on workouts is do what is intense FOR YOU. Lift weights that are challenging FOR YOU.
When I see dudes benching 225#, I can feel so weak, but then I remember that I'm still just beginning and the weights I'm using are working!
Pull-ups: 1 set x 12 reps
Scap Pull-ups: 1 set x 5 reps (hold for 5 seconds)
BB Bench Press: 1 set @ 155# to failure 2 sets @ 135# to failure 1 set @ 95# to failure
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#)
Incline Curls: 3 sets to failure (25 x 2 = 50#)
BB Standing Calf Raises: 3 sets x 15 reps @ 255# 1 set x 15 reps @ 215# 1 set x 15 reps @ 165#
BB Squats: 3 sets x 5 reps @ 255# 1 set x 8 reps @ 215# 1 set x 12 reps @ 165#
Overhead Press: 1 set to failure (40 x 2 = 80#) +drop-sets 1 set to failure (30 x 2 = 60#) +drop-sets ** SUPER-SET ** DB Rear Delt Flyes: 1 set to failure (35 x 2 = 70#) +drop-sets 1 set to failure (30 x 2 = 60#) +drop-sets
Chest Dips: 1 set to failure @ +45# 1 set to failure (no weight) ** GIANT-SET ** Sarcoplasmic Spider Curls: 2 sets to failure (30 x 2 = 60#) ** GIANT-SET ** Knee Raises: 2 sets x 25 reps
Lat Pull-down Machine: 3 sets x 8 reps @ 200# 1 set to failure @ 90#
EZ Bar Curls: 1 set to failure @ 90# +drop-sets 1 set to failure @ 70# +drop-sets 1 set to failure @ 50#
Pec Deck Machine: 2 sets x 8 reps @ 130# 1 set to failure @ 100#
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71,7 kg
Sejauh ini Berkurang: 0 kg.
Sisa: 0 kg.
Diet diikuti: Cukup Baik.
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4121 kkal
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Lemak: 135,65g | Prot: 209,62g | Karb: 530,53g.
Makan Pagi: Malt-O-Meal Blueberry Mini Spooners, Nabisco Chewy Chips Ahoy! with Reese's, Valu Time 1% Low Fat Milk. Setelah Sarapan: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Creamy Vanilla, V8 V-Fusion Peach Mango, Optimum Nutrition Micronized Creatine Powder. Sebelum Makan Siang: Winco Foods 1% Low-Fat Chocolate Milk, Isopure Zero Carb Protein Isolate (Creamy Vanilla), Now Sports Carbo Gain, Coffee (Brewed From Grounds). Makan Malam: Valu Time 1% Low Fat Milk, Olive Garden Breadsticks, Olive Garden Pasta e Fagioli, Fat Boy Cookies 'N Cream Ice Cream Sandwich, Olive Garden Giant Four-Cheese Stuffed Shells with Shrimp. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...
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3848 kkal
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Latihan:
Pekerjaan Kebun (Berkebun) - 1 jam, Menonton Televisi - 8 jam dan 30 menit, Tidur - 7 jam dan 30 menit, Berbelanja - 45 menit, Memasak - 15 menit, Mengemudi - 2 jam dan 30 menit, Angkat Besi - 1 jam dan 45 menit, Pekerjaan Rumah Tangga - 15 menit, Istirahat - 1 jam, Mandi - 30 menit. lagi...
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berat badan stabil
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