Jurnal chrisw77, 27 Sep 19

Another 45 minutes of pain! 💪


Chin-ups:
1 set to failure


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

**SUPER-SET**

Calf Press on Leg Press:
2 sets to failure


Bent Over BB Rows:
2 sets 6-8 reps
1 set to failure


DB Reverse Flyes:
2 sets 8-12 reps
1 set to failure

**SUPER-SET**

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


Rotator Cuff DB External Rotations:
2 sets 20 reps

**SUPER-SET**

Rotator Cuff DB Internal Rotations:
2 sets 15 reps

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

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2966 kkal

Lemak: 75,05g | Prot: 223,34g | Karb: 362,79g.   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, Isernio's Premium Ground Chicken, Valu Time 1% Low Fat Milk, Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs. Setelah Sarapan: Nabisco Maple Creme Oreos, General Mills Cinnamon Toast Crunch Treats (24g), Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Coffee (Brewed From Grounds). Sebelum Makan Siang: General Mills Lucky Charms Cereal Bar (24g), Now Sports Carbo Gain, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Optimum Nutrition Micronized Creatine Powder, Coffee (Brewed From Grounds). Makan Siang: Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Ocean Spray Diet Cranberry Spray Juice, Fiber One 90 Calorie Lemon Bar, Fiber One Oats & Chocolate Chewy Bars (New Recipe). Makan Malam: Screamin' Sicilian Supremus Maximus Pizza, 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...

2322 kkal

Latihan: Pekerjaan Rumah Tangga - 1 jam dan 30 menit, Memasak - 30 menit, Mandi - 15 menit, Istirahat - 4 jam dan 15 menit, Tidur - 6 jam dan 45 menit, Duduk - 2 jam, Mengemudi - 1 jam, Bus Driving - 7 jam dan 45 menit. lagi...