Jurnal chrisw77, 05 Sep 19

DB Flat Bench Press:
1x warm-up sets
3 hard sets 4-6 reps
1x rest/paused set


Incline DB Bench Press:
3 sets to failure

**SUPER-SET**

Incline DB Rows:
3 sets 4-6 reps


Tricep Dips:
2 sets to failure

DB Shrugs:
3 sets 8-10 reps

Cable Crunches:
2 sets 8-10 reps

72,6 kg Sejauh ini Berkurang: 0 kg.    Sisa: 0 kg.    Diet diikuti: Cukup Baik.

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3035 kkal

Lemak: 66,11g | Prot: 216,77g | Karb: 417,94g.   Makan Pagi: Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Valu Time 1% Low Fat Milk, Isernio's Premium Ground Chicken. Setelah Sarapan: General Mills Cinnamon Toast Crunch Treats (24g). Sebelum Makan Siang: General Mills Lucky Charms Cereal Bar (24g), Optimum Nutrition Micronized Creatine Powder, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Now Sports Carbo Gain, Coffee (Brewed From Grounds). Makan Siang: Fiber One Soft Baked Lemon Bar, Roasted Salted Cashew Nuts, Fiber One Oats & Chocolate Chewy Bars, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Spray Juice. Makan Malam: Post Honey Bun Cereal, General Mills French Toast Crunch, Daisy Low Fat 2% Small Curd Cottage Cheese, Smucker's Sugar Free Strawberry Preserves, Valu Time 1% Low Fat Milk, Quest Tortilla Style Protein Chips Chili Lime. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...

2668 kkal

Latihan: Istirahat - 4 jam dan 15 menit, Duduk - 1 jam dan 30 menit, Tidur - 7 jam dan 30 menit, Angkat Besi - 1 jam, Bus Driving - 7 jam dan 15 menit, Mandi - 30 menit, Memasak - 30 menit, Mengemudi - 1 jam dan 30 menit. lagi...