Jurnal chrisw77, 28 Jan 20

So, what could possibly take 2 hours at the gym? How does anyone last that long?

Below is how the first workout of each week looks. I eat a 500 calorie breakfast of eggs and oatmeal, grab a bottle of Gatorade mixed with creatine and stop at a coffee shop for some liquid iced energy for when the breakfast wears off (after the first hour or so).

I usually plan my routines so the heavy stuff is in the beginning and the latter half is for lighter stuff that requires less rest between sets just to exhaust the muscles. In the beginning though, I'm taking 3 minutes between sets to regain full strength for the next round... that's how to break records and plateaus 💪🏻

Each time I successfully reach these numbers for the reps listed, I add more weight the following week - that's how I measure my progress 👍🏻

All of this effort is rewarded with ~1000 calories of food and a nap after a quick shower. It's a good weekend life 😁


WORKOUT A

BB Bench Press:
2 sets, 5 reps (heavy)
2 sets, 10 reps (medium)

BB Close-Grip Bench Press:
2 sets, 15 reps (medium)

BB Wide-Grip Bench Press:
2 sets, 25 reps (light)

Tricep Cable Pushdown:
2 sets, 10 reps (heavy)


DB Lateral Raise:
3 sets, 12 reps (medium)
+ Drop-sets - 25 reps (light)

**SUPER-SET**

Reverse Fly:
3 sets, 12 reps (heavy)


Rotator Cuff - Internal Rotation:
1 set, 10 reps (medium)
3 sets, 20 reps (light)

**SUPER-SET**

Rotator Cuff - External Rotation:
1 set, 10 reps (medium)
3 sets, 20 reps (light)


Tricep Cable Pushdown:
4 sets, 30 reps (light)

Pec Deck Machine:
2 sets, 20 reps (medium)
1 set, 25 reps (light)

DB Bench Press:
2 sets, 30 reps (light)

Chest Dips:
1 set to failure

74,6 kg Sejauh ini Berkurang: 0 kg.    Sisa: 0 kg.    Diet diikuti: Cukup Baik.

---

2533 kkal

Lemak: 101,65g | Prot: 157,71g | Karb: 230,37g.   Makan Pagi: Dole Pineapple Chunks in 100% Pineapple Juice, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Hidden Valley Fat Free Ranch Dressing, Valu Time 1% Low Fat Milk, Publix Quick Cooking Oats, Quaker Instant Oatmeal - Strawberries & Cream. Setelah Sarapan: Cream Puffs (Includes Eclair) , Gatorade G2 Perform 02 - Fruit Punch (20 oz), Optimum Nutrition Micronized Creatine Powder, Kaged Muscle Citrulline, Coffee (Brewed From Grounds), Valu Time 1% Low Fat Milk. Sebelum Makan Siang: Red Robin Sweet Potatoes Fries, Red Robin Whiskey River BBQ Cheeseburger, Unsweetened Iced Tea. Makan Malam: Valu Time 1% Low Fat Milk, Nature's Best Isopure Low Carb Dutch Chocolate. Setelah Makan Malam: Vitafusion Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...

3450 kkal

Latihan: Belanja - 30 menit, Duduk - 3 jam, Berbelanja - 30 menit, Intense Weightlifting (540 cals/hr) - 2 jam dan 30 menit, Mandi - 15 menit, Memasak - 30 menit, Pekerjaan Rumah Tangga - 30 menit, Tidur - 5 jam dan 30 menit, Istirahat - 8 jam dan 15 menit, Mengemudi - 2 jam dan 30 menit. lagi...