Jurnal chrisw77, 16 Agu 19

Nothing new to report. Carry on.


Chin-ups:
1 set to failure


Lateral Raises:
3 sets to failure + drop-sets

**SUPER-SET**

DB Reverse Flyes:
3 sets to failure


Weighted Back Extensions:
2 sets 15 reps

**GIANT-SET**

Rotator Cuff DB External Rotations:
3 sets 15 reps

**GIANT-SET**

Rotator Cuff DB Internal Rotations:
3 sets 15 reps


Leg Press:
3 sets 4-6 reps

**SUPER-SET**

Calf Press on Leg Press:
3 sets 8-10 reps


Cable Crunches:
4 sets to failure

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

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2507 kkal

Lemak: 57,37g | Prot: 193,96g | Karb: 310,48g.   Makan Pagi: Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Isernio's Premium Ground Chicken, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats, Valu Time 1% Low Fat Milk. Setelah Sarapan: General Mills Cinnamon Toast Crunch Treats (24g). Sebelum Makan Siang: Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Coffee (Brewed From Grounds), Optimum Nutrition Micronized Creatine Powder, Now Sports Carbo Gain. Makan Siang: Fiber One Oats & Chocolate Chewy Bars, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Fiber One Chocolate Caramel and Pretzel Bar, Ocean Spray Diet Cranberry Spray Juice. Makan Malam: Classico Roasted Garlic Pasta Sauce, Target 93/7 Ground Beef, Nestle Toll House Vanilla Ice Cream Sandwich, Kraft Velveeta Cheese, Dry Egg Noodles (Enriched), Daisy Low Fat 2% Small Curd Cottage Cheese, Smucker's Sugar Free Strawberry Preserves. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...

2459 kkal

Latihan: Duduk - 30 menit, Angkat Besi - 45 menit, Istirahat - 6 jam dan 30 menit, Tidur - 6 jam dan 30 menit, Bus Driving - 8 jam, Memasak - 15 menit, Mandi - 15 menit, Mengemudi - 1 jam dan 15 menit. lagi...