Jurnal chrisw77, 25 Jul 19

I'll see how things go today. I may need to switch up the exercises on-the-fly because I tweaked my back yesterday deadlifting really heavy.

No biggie. Just a tiny strain - caught it immediately and bailed on the weights before anything pulled too badly.

A week of ibuprofen and babysitting my lower back and I'll be ready to do a de-load to work my weights back up slooooowly 👍🏻.


Shoulders, Core


DB Overhead Press:
Warm-up x1 set
3 hard sets 4-6

Lateral Raises:
3 sets 8-10

Reverse Flyes:
3 sets 8-10

Cable Crunches:
3 sets 4-6

DB Shrugs:
3 sets 8-10

72,1 kg Sejauh ini Berkurang: 0 kg.    Sisa: 0 kg.    Diet diikuti: Cukup Baik.

---

1874 kkal

Lemak: 32,30g | Prot: 198,88g | Karb: 191,73g.   Makan Pagi: Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, Valu Time 1% Low Fat Milk, Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Isernio's Premium Ground Chicken. Sebelum Makan Siang: Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Coffee (Brewed From Grounds), Optimum Nutrition Micronized Creatine Powder. Makan Siang: Ocean Spray Diet Cranberry Spray Juice, Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream). Makan Malam: Basmati Rice, Hidden Valley Fat Free Ranch Dressing, S&W Black Beans, Valu Time 1% Low Fat Milk, Winco Foods 1% Low-Fat Chocolate Milk, Chicken Thigh (Skin Not Eaten). Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...

2768 kkal

Latihan: Pekerjaan Rumah Tangga - 30 menit, Angkat Besi - 1 jam, Memasak - 45 menit, Menonton Televisi - 1 jam, Tidur - 7 jam dan 30 menit, Istirahat - 3 jam dan 45 menit, Bus Driving - 7 jam dan 30 menit, Mandi - 30 menit, Mengemudi - 1 jam dan 30 menit. lagi...