Jurnal chrisw77, 18 Sep 19

Pull-ups:
1 set to failure


Leg Press:
2x warm-up sets
2 sets 8-12 reps
2 sets to failure

**SUPER-SET**

Calf Press on Leg Press:
4 sets to failure


Incline DB Rows:
2 sets 8-12 reps

**SUPER-SET**

Lateral Raises:
2 sets 8-12 reps + drop-sets


Rotator Cuff DB External Rotations:
2 sets 20 reps

**GIANT-SET**

Rotator Cuff DB Internal Rotations:
2 sets 15 reps

**GIANT-SET**

DB Shrugs:
1 set 8-10 reps

72,8 kg Sejauh ini Berkurang: 0 kg.    Sisa: 0 kg.    Diet diikuti: Cukup Baik.

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3819 kkal

Lemak: 106,01g | Prot: 191,46g | Karb: 532,97g.   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: Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Now Sports Carbo Gain, Coffee (Brewed From Grounds). Sebelum Makan Siang: Valu Time 1% Low Fat Milk, Fiber One 90 Calorie Lemon Bar, Optimum Nutrition Micronized Creatine Powder, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Now Sports Carbo Gain. Makan Siang: Dairy Queen Mint Oreo Blizzard (Mini), Dairy Queen Pumpkin Pie Blizzard (Mini), Red Robin Whiskey River BBQ Burger. Makan Malam: Winco Foods 1% Low-Fat Chocolate Milk, 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...

2607 kkal

Latihan: Kerjaan Kantoran (Dibalik Meja) - 30 menit, Istirahat - 11 jam, Mandi - 30 menit, Duduk - 3 jam, Tidur - 5 jam dan 30 menit, Memasak - 30 menit, Mengemudi - 2 jam, Angkat Besi - 1 jam. lagi...