Back's all healed up now. Finally can get at it again! 💪🏻
Teriyaki chicken again for dinner tonight - gotta earn it!
Chest, Triceps
BB Flat Bench Press: Warm-up x2 sets 3 hard sets 4-6
DB Incline Press: 3 sets 4-6
DB Flat Bench Press: 3 sets 4-6
Triceps Push-down: 3 sets 4-6
Pec-Deck Machine: 3 sets 4-6
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72,1 kg
Sejauh ini Berkurang: 0 kg.
Sisa: 0 kg.
Diet diikuti: Cukup Baik.
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2092 kkal
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Lemak: 46,99g | Prot: 173,26g | Karb: 235,09g.
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. Setelah Sarapan: General Mills Cinnamon Toast Crunch Treats (24g), General Mills Lucky Charms Cereal Bar (24g). Sebelum Makan Siang: Now Sports Carbo Gain, Coffee (Brewed From Grounds), Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Optimum Nutrition Micronized Creatine Powder. Makan Siang: Quest Tortilla Style Protein Chips Ranch, V8 Low Sugar Carrot Mango Juice. Makan Malam: Valu Time 1% Low Fat Milk, Teriyaki Chicken, Fried Rice. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...
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3030 kkal
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Latihan:
Berjalan (Sedang) - 5 km/jam - 30 menit, Kerjaan Kantoran (Dibalik Meja) - 45 menit, Berbelanja - 1 jam, Angkat Besi - 1 jam, Istirahat - 8 jam dan 45 menit, Pekerjaan Kebun (Berkebun) - 15 menit, Mandi - 30 menit, Memasak - 45 menit, Mengemudi - 2 jam dan 45 menit, Pekerjaan Rumah Tangga - 15 menit, Menonton Televisi - 2 jam, Tidur - 5 jam dan 30 menit. lagi...
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Kehilangan 3,2 kg dalam 1 minggu
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