Jurnal chrisw77, 08 Okt 19

So, I finally pulled the trigger and got a Planet Fitness membership. I've decided to use it to throw a light second workout onto my Tuesday and Wednesday nights (my weekend from work).

Now, this last week I increased to 3300 calories/day and still lost weight. With the amount of work I'm putting in, I just need to trust when I take my measurements that there'll be muscle mass increase regardless what the scale says 💪


FIRST WORKOUT:

Chin-ups
1 set to failure

BB Flat Bench Press:
3 warm-up sets
1 set 4-6 reps
1 set 8-12 reps
2 sets to failure

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


DB Overhead Shoulder Press:
3 sets (pyramid down)

**SUPER-SET**

EZ Bar Curls:
3 sets 10-12 reps


Pec Deck Machine:
1 set 6-8 reps
2 sets to failure



SECOND WORKOUT:

Lateral Raises:
5 sets (pyramid down)

Incline DB Bench Press:
3 sets to failure

Skullcrushers:
1 set 8-12 reps
1 set to failure

73,5 kg Sejauh ini Berkurang: 0 kg.    Sisa: 0 kg.    Diet diikuti: Cukup Baik.

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3415 kkal

Lemak: 92,39g | Prot: 187,93g | Karb: 467,16g.   Makan Pagi: Egg Beaters Egg Beaters - Southwestern Style, Winco Foods 1% Lowfat Chocolate Milk, Better'n Eggs Better'n Eggs. Setelah Sarapan: Coffee (Brewed From Grounds), Sugar, Pillsbury Toaster Strudel - Cream Cheese & Strawberry, Blue Diamond Almond Breeze Original. Sebelum Makan Siang: Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Great Value Low Fat Chocolate Milk, WinCo Foods Creamy Peanut Butter, America's Northwest Raspberry Jam, Franz Hawaiian Bread. Makan Siang: Optimum Nutrition Micronized Creatine Powder, Fiber One Soft Baked Bars Lemon Bar, Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Ocean Spray Diet Cranberry Spray Juice. Makan Malam: Fat Boy Mini Ice Cream Sandwich, Kellogg's Froot Loops Marshmallow Cereal, Valu Time 1% Low Fat Milk, Hidden Valley Fat Free Ranch Dressing, Chicken Thigh (Skin Not Eaten). Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...

3328 kkal

Latihan: Angkat Besi - 2 jam, Istirahat - 6 jam dan 30 menit, Berbelanja - 30 menit, Memasak - 1 jam, Mandi - 1 jam, Mengemudi - 45 menit, Pekerjaan Rumah Tangga - 15 menit, Tidur - 7 jam, Duduk - 5 jam. lagi...