Fridays are my "easy" day. About an hour at the gym (depending how crowded it is), but a very fulfilling workout, nonetheless 💪🏻
WORKOUT C:
Chin-Up: 1 set to failure
DB Incline Bench Press: 4 sets, 10 reps (heavy)
**SUPER-SET**
DB Reverse Fly: 3 sets, 20 reps (medium) 1 set, 35 reps (light)
DB Overhead Press: 4 sets, 15 reps (medium)
**SUPER-SET**
Tricep Cable Pushdown: 1 set, 10 reps (heavy) 3 sets, 25 reps (light)
Pec Deck Machine: 1 set, 7 reps (heavy) 1 set, 10 reps (medium) 1 set, 15 reps (light)
DB Bench Press: 2 sets to failure (light)
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74,6 kg
Sejauh ini Berkurang: 0 kg.
Sisa: 0 kg.
Diet diikuti: Cukup Baik.
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2124 kkal
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Lemak: 46,69g | Prot: 222,97g | Karb: 218,02g.
Makan Pagi: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Kaged Muscle Citrulline, Optimum Nutrition Micronized Creatine Powder, Ocean Spray Diet Cranberry Juice, Quaker Instant Oatmeal - Strawberries & Cream, Publix Quick Cooking Oats, Valu Time 1% Low Fat Milk. Setelah Sarapan: Coffee (Brewed From Grounds). Sebelum Makan Siang: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Kodiak Cakes Power Waffles Buttermilk & Vanilla, Ocean Spray Diet Cranberry Spray Juice, Valu Time 1% Low Fat Milk, Nature's Best Isopure Low Carb Dutch Chocolate, Coffee (Brewed From Grounds). Makan Siang: Fiber One Chewy Bars - Oats & Chocolate, Fiber One Soft Baked Bars Lemon Bar, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Spray Juice. Makan Malam: Stubb's Bar-B-Q Sauce Original, Nabisco Carrot Cake Oreos, Valu Time 1% Low Fat Milk, Hidden Valley Fat Free Ranch Dressing, Earthbound Farm Organic Spring Mix, Skinless Chicken Breast. Setelah Makan Malam: Vitafusion MultiVites Gummy Vitamins, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion Extra Strength Melatonin Gummies. lagi...
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2990 kkal
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Latihan:
Intense Weightlifting (540 cals/hr) - 1 jam dan 15 menit, Bus Driving (~130 cals/hr) - 8 jam, Mandi - 15 menit, Duduk - 1 jam, Istirahat - 5 jam, Tidur - 6 jam dan 30 menit, Mengemudi - 1 jam dan 30 menit, Memasak - 30 menit. lagi...
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berat badan stabil
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