All fueled up and ready for the long gym day!
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
Skullcrushers: 1 set 4-6 reps 1 set 8-12 reps
Pec Deck Machine: 1 set 4-6 reps 2 sets to failure
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72,6 kg
Sejauh ini Berkurang: 0 kg.
Sisa: 0 kg.
Diet diikuti: Cukup Baik.
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3622 kkal
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Lemak: 81,94g | Prot: 180,18g | Karb: 529,95g.
Makan Pagi: Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats, Valu Time 1% Low Fat Milk, Better'n Eggs Better'n Eggs, Isernio's Premium Ground Chicken. Setelah Sarapan: General Mills Cinnamon Toast Crunch Treats (24g). Sebelum Makan Siang: Optimum Nutrition Micronized Creatine Powder, Valu Time 1% Low Fat Milk, Nabisco Maple Creme Oreos, Hidden Valley Fat Free Ranch Dressing, Kraft Velveeta Shells & Cheese Original. Makan Malam: Fiber One 90 Calorie Lemon Bar, Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Blue Diamond Almond Breeze Original, Smucker's Sugar Free Strawberry Preserves, Chobani Nonfat Plain Greek Yogurt, Valu Time 1% Low Fat Milk, Cold Stone Creamery Birthday Cake Remix Cereal . Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...
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2681 kkal
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Latihan:
Angkat Besi - 1 jam dan 15 menit, Istirahat - 8 jam dan 15 menit, Memasak - 45 menit, Mandi - 30 menit, Duduk - 3 jam dan 30 menit, Mengemudi - 30 menit, Pekerjaan Rumah Tangga - 15 menit, Tidur - 9 jam. lagi...
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Kehilangan 3,2 kg dalam 1 minggu
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