Jurnal chrisw77, 30 Agu 19

I took a random day off from work today to catch up on housework and enjoy a little motorcycle riding 😊

This looks like a lot of gym stuff, but it only takes about 45 minutes usually - easy day! 💪


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


Calf Press on Leg Press:
3 sets to failure

**SUPER-SET**

Leg Press:
3 sets to failure


Cable Crunches:
3 sets to failure

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

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2496 kkal

Lemak: 51,44g | Prot: 200,11g | Karb: 320,14g.   Makan Pagi: Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats, Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, Valu Time 1% Low Fat Milk, Isernio's Premium Ground Chicken. Setelah Sarapan: General Mills Lucky Charms Cereal Bar (24g). Sebelum Makan Siang: Winco Foods 1% Low-Fat Chocolate Milk, Valu Time 1% Low Fat Milk, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Optimum Nutrition Micronized Creatine Powder. Makan Siang: Fiber One Oats & Chocolate Chewy Bars, Ocean Spray Diet Cranberry Spray Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Fiber One Soft Baked Lemon Bar. Makan Malam: General Mills French Toast Crunch, Valu Time 1% Low Fat Milk, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese, Hot Pockets Meatballs & Mozzarella. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...

2709 kkal

Latihan: Cuci Mobil - 30 menit, Pekerjaan Rumah Tangga - 15 menit, Belanja - 45 menit, Angkat Besi - 1 jam, Duduk - 2 jam dan 30 menit, Mandi - 30 menit, Memasak - 15 menit, Mengemudi - 2 jam dan 15 menit, Tidur - 7 jam, Istirahat - 9 jam. lagi...