Jurnal chrisw77, 17 Sep 19

Looking at my numbers from last week and it appears that 3000 calories is what I need to make gains now. Anything less seems to be maintenance 👍🏻

I've been blasting Engelburt Humperdink and Burt Bacharach all morning and I can hardly contain all my energy - that stuff pumps me for the gym better than anything from this century (thank you Terra!).

Outta here!


BB Flat Bench Press:
3x warm-up sets
1 set 4-6 reps
1 set 8-12 reps
2 sets to failure


Rack Pulls:
4 sets (pyramid up)

**SUPER-SET**

DB Overhead Shoulder Press:
3 sets (pyramid down)


Calf Press on Seated Leg Press:
3 sets 8-12 reps

**SUPER-SET**

EZ Bar Curls:
2 sets 8-12 reps


Skullcrushers:
3 sets (pyramid down)

Pec Deck Machine:
1 set 4-6 reps
2 sets to failure

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

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2630 kkal

Lemak: 47,61g | Prot: 187,46g | Karb: 379,12g.   Sebelum Sarapan: Ocean Spray Diet Cranberry Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. 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: Coffee (Brewed From Grounds), Now Sports Carbo Gain, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate. Sebelum Makan Siang: Quest Tortilla Style Protein Chips Chili Lime, Winco Foods 1% Low-Fat Chocolate Milk, Valu Time 1% Low Fat Milk, Fiber One Oats & Chocolate Chewy Bars (New Recipe), Fiber One 90 Calorie Lemon Bar, Optimum Nutrition Micronized Creatine Powder, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate. Makan Malam: Nestle Toll House Vanilla Ice Cream Sandwich, Valu Time 1% Low Fat Milk, General Mills Chocolatey Winter Lucky Charms, Daisy Low Fat 2% Small Curd Cottage Cheese, Smucker's Sugar Free Strawberry Preserves. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...

3067 kkal

Latihan: Berbelanja - 45 menit, Istirahat - 11 jam dan 45 menit, Mandi - 15 menit, Duduk - 2 jam dan 30 menit, Tidur - 5 jam dan 30 menit, Memasak - 30 menit, Pekerjaan Rumah Tangga - 30 menit, Mengemudi - 30 menit, Angkat Besi - 1 jam dan 45 menit. lagi...