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Still waiting for the coffee to activate my brain, then it's off to the gym to work my velcro off!
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
DB Lateral Raises:
2 sets to failure with drop-sets
**SUPER-SET**
Incline Hammer Curls:
2 sets to failure
Pec Deck Machine:
2 sets 12-15 reps
BB Bench Press:
1 set to failure
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76,9 kg
Sejauh ini Berkurang: 0 kg.
Sisa: 2,0 kg.
Diet diikuti: Cukup Baik.
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Lihat Kalender Diet, 07 November 2019:
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3262 kkal
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Lemak: 72,00g | Prot: 236,69g | Karb: 411,05g.
Sebelum Sarapan: Ocean Spray Diet Cranberry Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Makan Pagi: Valu Time 1% Low Fat Milk, Publix Quick Cooking Oats, Hidden Valley Fat Free Ranch Dressing, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Winco Foods 1% Lowfat Chocolate Milk. Sebelum Makan Siang: Now Sports Carbo Gain, Optimum Nutrition Micronized Creatine Powder, Coffee (Brewed From Grounds), Isopure Zero Carb Protein Isolate (Creamy Vanilla). Makan Siang: Slim-Fast Shakes - Cappuccino Delight, Ocean Spray Diet Cranberry Spray Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Fiber One Chewy Bars - Oats & Chocolate. Makan Malam: General Mills Hershey's Cookies 'N' Creme Fillows, Valu Time 1% Low Fat Milk, Chicken Thigh (Skin Not Eaten), Hidden Valley Fat Free Ranch Dressing. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...
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3082 kkal
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Latihan:
Pekerjaan Kebun (Berkebun) - 30 menit, Duduk - 3 jam dan 30 menit, Tidur - 9 jam, Bus Driving - 8 jam dan 30 menit, Mengemudi - 1 jam, Mandi - 30 menit, Memasak - 1 jam. lagi...
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Memperoleh 1,6 kg dalam 1 minggu
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