Jurnal chrisw77, 06 Sep 19

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 20 reps

**GIANT-SET**

Rotator Cuff DB External Rotations:
2 sets 20 reps

**GIANT-SET**

Rotator Cuff DB Internal Rotations:
2 sets 20 reps


Calf Press on Leg Press:
2 sets to failure

**SUPER-SET**

Leg Press:
2 sets to failure


Cable Crunches:
2 sets to failure

73,0 kg Sejauh ini Berkurang: 0 kg.    Sisa: 0 kg.    Diet diikuti: Cukup Baik.

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3011 kkal

Lemak: 67,19g | Prot: 216,34g | Karb: 414,76g.   Makan Pagi: Isernio's Premium Ground Chicken, Valu Time 1% Low Fat Milk, Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Setelah Sarapan: General Mills Cinnamon Toast Crunch Treats (24g). Sebelum Makan Siang: Now Sports Carbo Gain, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, General Mills Lucky Charms Cereal Bar (24g), Optimum Nutrition Micronized Creatine Powder, Coffee (Brewed From Grounds). Makan Siang: Fiber One Soft Baked Lemon Bar, Ocean Spray Diet Cranberry Spray Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Fiber One Oats & Chocolate Chewy Bars, Roasted Salted Cashew Nuts. Makan Malam: Post Honey Bun Cereal, Quest Tortilla Style Protein Chips Chili Lime, Valu Time 1% Low Fat Milk, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...

2111 kkal

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