Jurnal chrisw77, 13 Jul 19

Time to go pace around like a psycho lol.


Abs, Traps, Shoulders


Ab Wheel Rollouts:
3x15

V-ups:
3x10

Oblique Crunches:
2x15

DB Shrugs (:03 contractions):
3x15

DB Lawnmowers:
4x15 (each arm)

Iso-lateral Low-Row Machine:
3xMAX

Overhead Front Plate Raises:
1x100

73,5 kg Sejauh ini Berkurang: 0 kg.    Sisa: 0 kg.    Diet diikuti: Cukup Baik.

---

2712 kkal

Lemak: 81,74g | Prot: 178,37g | Karb: 339,87g.   Makan Pagi: General Mills Cinnamon Toast Crunch Snack Bar, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Setelah Sarapan: Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), V8 Low Sugar Carrot Mango Juice. Sebelum Makan Siang: Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Now Sports Carbo Gain, Optimum Nutrition Micronized Creatine Powder, Coffee (Brewed From Grounds). Makan Siang: Roasted Salted Cashew Nuts, Fiber One Oats & Chocolate Chewy Bars. Makan Malam: Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Daisy Low Fat 2% Small Curd Cottage Cheese, Tillamook Cookies & Cream Ice Cream, Smucker's Sugar Free Strawberry Preserves, Valu Time 1% Low Fat Milk. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...

2702 kkal

Latihan: Pekerjaan Kebun (Berkebun) - 30 menit, Istirahat - 5 jam, Bus Driving - 7 jam dan 30 menit, Tidur - 7 jam, Mandi - 30 menit, Angkat Besi - 45 menit, Menonton Televisi - 1 jam, Mengemudi - 1 jam dan 15 menit, Memasak - 30 menit. lagi...