Jurnal chrisw77, 25 Sep 19

Easy day 😉


Pull-ups:
1 set to failure


Leg Press:
2 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

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

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3219 kkal

Lemak: 107,16g | Prot: 155,05g | Karb: 405,21g.   Sebelum Sarapan: Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Ocean Spray Diet Cranberry Juice. 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: Fiber One 90 Calorie Lemon Bar, Winco Foods 1% Low-Fat Chocolate Milk. Sebelum Makan Siang: Nabisco Maple Creme Oreos, Chick-fil-A Waffle Potato Fries (Small), Chick-fil-A Chick-fil-A Sauce, Chick-fil-A Spicy Deluxe Sandwich. Makan Malam: General Mills Very Berry Cheerios, Valu Time 1% Low Fat Milk, 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...

2198 kkal

Latihan: Istirahat - 10 jam dan 15 menit, Mandi - 15 menit, Duduk - 2 jam dan 30 menit, Tidur - 8 jam, Angkat Besi - 15 menit, Memasak - 15 menit, Pekerjaan Rumah Tangga - 30 menit, Mengemudi - 2 jam. lagi...