Jurnal chrisw77, 24 Okt 19

The only thing left to fear is a woosh...


Pull-ups:
1 set to failure


DB Incline Bench Press:
1 warm-up set
3 sets (pyramid down)

**SUPER-SET**

DB Reverse Flyes:
3 sets to failure


Incline DB Rows:
2 sets to failure


DB Overhead Shoulder Press:
2 sets to failure

**SUPER-SET**

Incline Hammer Curls:
2 sets to failure


Pec Deck Machine:
3 sets 12-15 reps

75,1 kg Sejauh ini Berkurang: 0 kg.    Sisa: 0,2 kg.    Diet diikuti: Cukup Baik.

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3714 kkal

Lemak: 67,53g | Prot: 248,08g | Karb: 530,05g.   Sebelum Sarapan: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Juice. Makan Pagi: Valu Time 1% Low Fat Milk, Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style. Setelah Sarapan: General Mills Lucky Charms Cereal Bar (24g). Sebelum Makan Siang: General Mills Lucky Charms Cereal Bar (24g), Now Sports Carbo Gain, Optimum Nutrition Micronized Creatine Powder, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Coffee (Brewed From Grounds). Makan Siang: Fiber One Chewy Bars - Oats & Chocolate, Fiber One Soft Baked Bars Lemon Bar, Ocean Spray Diet Cranberry Spray Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Makan Malam: Cold Stone Creamery Birthday Cake Remix Cereal, Valu Time 1% Low Fat Milk, Hidden Valley Fat Free Ranch Dressing, Chicken Thigh (Skin Not Eaten), Malt-O-Meal Cookies & Cream. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...

2350 kkal

Latihan: Pekerjaan Rumah Tangga - 15 menit, Mandi - 30 menit, Memasak - 1 jam dan 15 menit, Tidur - 8 jam, Bus Driving - 8 jam dan 30 menit, Duduk - 4 jam, Istirahat - 30 menit, Mengemudi - 1 jam. lagi...