Jurnal chrisw77, 21 Agu 19

It blows my mind every time! A 3200-calorie day yesterday with a 1.5lb loss. Granted, I log the time at the gym, but a million leg presses probably burn more calories than shoulder lifts. It all balances at the end of the week though.

Also, I'm very accurate with my records of food, but I tend to underreport my activity just to provide a buffer. My 500-calorie surplus yesterday was probably more like 100.

I'm still in a great place and within range, so I'm content. Muscle up; fat down 💪


Pull-ups:
1 set to failure


Lateral Raises:
2 sets 8-10 reps + drop-sets
1 set to failure

**SUPER-SET**

DB Reverse Flyes:
2 sets 8-10 reps
1 set to failure


Weighted Back Extensions:
2 sets 10 reps

**GIANT-SET**

Rotator Cuff DB External Rotations:
3 sets 15 reps

**GIANT-SET**

Rotator Cuff DB Internal Rotations:
3 sets 15 reps


Cable Crunches:
3 sets 4-6 reps + 1x drop-set
1 set to failure

Calf Press on Leg Press:
3 sets to failure

71,2 kg Sejauh ini Berkurang: 0,5 kg.    Sisa: 0 kg.    Diet diikuti: Cukup Baik.

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2312 kkal

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2698 kkal

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