Jurnal chrisw77, 11 Mei 19

Alright, let's get growing a-GAIN!! I shrink too quickly if I'm not consistently in the gym 😔

160+ solid by the end of next week is the goal.


Chin-ups:
1 set x 12 reps

Incline DB Bench Press:
1 set to failure (60 x 2 = 120#)
1 set to failure (50 x 2 = 100#)
1 set to failure (45 x 2 = 90#)
** SUPER-SET**
Incline Row:
3 sets to failure (50 x 2 = 100#)

Deadlifts:
3 sets x 5 reps @ 265#

DB Bench Press:
2 sets to failure (60 x 2 = 120#) +drop-sets
1 set to failure (55 x 2 = 110#) +drop-sets
1 set to failure (50 x 2 = 100#) +drop-sets

Skullcrushers:
1 set to failure @ 75#
1 set to failure @ 50#
** SUPER-SET **
DB Side Bends:
2 sets x 10 reps @ 55# (one side at a time)

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

Lat Pull-down Machine:
1 set to failure @ 200# +drop-sets
2 sets to failure @ 180# +drop-sets

Pec Deck Machine:
1 set to failure @ 130# +drop-sets
1 set to failure @ 115# +drop-sets

71,7 kg Sejauh ini Berkurang: 0 kg.    Sisa: 0 kg.    Diet diikuti: Cukup Baik.

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