Jurnal chrisw77, 24 Sep 19

This is the big day... 2 hours of limit-pushing at the gym. All the rest are 1 hour, but since cutting back from 5 to 4 days a week, I've gotta make decent use of my time 💪


BB Flat Bench Press:
3 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

 **SUPER-SET**

EZ Bar Reverse Curls:
1 set 4-6 reps


Skullcrushers:
1 set 4-6 reps
1 set 8-12 reps

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

73,7 kg Sejauh ini Berkurang: 0 kg.    Sisa: 0 kg.    Diet diikuti: Cukup Baik.

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3063 kkal

Lemak: 69,08g | Prot: 203,07g | Karb: 412,48g.   Makan Pagi: Winco Foods 1% Lowfat Chocolate Milk, Isernio's Premium Ground Chicken, Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Setelah Sarapan: Coffee (Brewed From Grounds), Now Sports Carbo Gain, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate. Sebelum Makan Siang: Fat Boy Mini Ice Cream Sandwich, General Mills Lucky Charms Cereal Bar (24g), Daisy Light Sour Cream, Wal-Mart 93/7 Lean Ground Beef, WinCo Foods Mixed Vegetables, Sweet Potato (Without Skin, Cooked, Boiled), Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Ocean Spray Diet Cranberry Spray Juice, Fiber One 90 Calorie Lemon Bar. Makan Malam: Fat Boy Mini Ice Cream Sandwich, General Mills Very Berry Cheerios, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese, General Mills Chocolatey Winter Lucky Charms, Valu Time 1% Low Fat Milk. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...

3195 kkal

Latihan: Belanja - 30 menit, Pekerjaan Kebun (Berkebun) - 15 menit, Mengemudi - 1 jam dan 45 menit, Pekerjaan Rumah Tangga - 15 menit, Memasak - 15 menit, Berbelanja - 45 menit, Istirahat - 7 jam dan 45 menit, Angkat Besi - 1 jam dan 45 menit, Tidur - 8 jam, Duduk - 2 jam dan 30 menit, Mandi - 15 menit. lagi...