So, yesterday at the gym, I'm working my back and one of the trainers I know stopped me after a set to tell me how amazingly I'm progressing.
Such a nice feeling when a huge guy tells me I'm doing rack pulls with the same weight as he works with... and I'm still increasing 10# each set! 😄
Chin-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
Rotator Cuff DB External Rotations: 3 sets 15 reps
**SUPER-SET**
Rotator Cuff DB Internal Rotations: 3 sets 15 reps
Cable Crunches: 3 sets 4-6 reps + 1 drop-set 1 set to failure
Calf Press on Leg Press: 3 sets to failure
**SUPER-SET**
Horizontal Plate Press: x100
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71,4 kg
Sejauh ini Berkurang: 0,2 kg.
Sisa: 0 kg.
Diet diikuti: Cukup Baik.
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2737 kkal
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Lemak: 63,99g | Prot: 180,33g | Karb: 370,74g.
Makan Pagi: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Spray Juice, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Setelah Sarapan: Friendly's Strawberry Krunch Ice Cream Cake. Sebelum Makan Siang: Valu Time 1% Low Fat Milk, Winco Foods 1% Low-Fat Chocolate Milk, General Mills Lucky Charms Cereal Bar (24g), Now Sports Carbo Gain, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Optimum Nutrition Micronized Creatine Powder. Makan Malam: Quest Tortilla Style Protein Chips Chili Lime, Malt-O-Meal Fruity Dyno-Bites, Daisy Low Fat 2% Small Curd Cottage Cheese, Smucker's Sugar Free Strawberry Preserves, Valu Time 1% Low Fat Milk, Fiber One Oats & Chocolate Chewy Bars. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...
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2960 kkal
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Latihan:
Motorcycle Riding - 1 jam dan 30 menit, Angkat Besi - 1 jam dan 15 menit, Duduk - 2 jam dan 30 menit, Mengemudi - 45 menit, Pekerjaan Rumah Tangga - 1 jam dan 15 menit, Memasak - 15 menit, Mandi - 15 menit, Tidur - 6 jam dan 15 menit, Istirahat - 10 jam. lagi...
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Kehilangan 4,8 kg dalam 1 minggu
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