chrisw77's Notizen, 27 Apr 19

Final round of week #1. Still really light on the weights.

All the fatty food yesterday will need to be countered with a carby blast today for actual energy!


BB Squats:
1 set x 20 reps @ 145#

Rotator Cuff DB External Rotations:
2 sets x 12 reps (15 x 2 = 30#)

Rotator Cuff DB Internal Rotations:
2 sets x 12 reps (15 x 2 = 30#)

Flat DB Bench Press:
3 sets x 8 reps (50 x 2 = 100#)
2 sets to failure @ 35 x 2 = 70#

BB Pendlay Row:
3 sets x 8 reps @ 115#

DB Hammer Curls:
3 sets x 8 reps (20 x 2 = 40#)

Lat Pull-down Machine:
3 sets x 8 reps @ 190#
2 sets to failure @ 100#

Knee Raises:
2 sets x 25 (No Weight)
** SUPER-SET **
Sarcoplasmic DB Spider Curls:
2 sets to failure (2 x 30 = 60#)

71,4 kg Bisher verloren: 0,2 kg.    Still to go: 0 kg.    Diät befolgt: Recht gut.

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4070 kcal

Fett: 109,81g | Eiw: 195,45g | Kohlh: 570,54g.   Frühstück: Marinela Barritas Fresa, General Mills Lucky Charms Frosted Flakes, Valu Time 1% Low Fat Milk, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Brunch: Isopure Zero Carb Protein Isolate (Creamy Vanilla), Optimum Nutrition Micronized Creatine Powder, Coffee (Brewed From Grounds), Winco Foods 1% Low-Fat Chocolate Milk, Now Sports Carbo Gain. Mittagessen: Roasted Salted Cashew Nuts, Fiber One Chewy Bars - Oats & Chocolate, Fiber One Protein Bars - Peanut Butter. Abendessen: Mission Flour Tortilla (Fajita), Hanover Frozen Mixed Vegetables, Wal-Mart 93/7 Lean Ground Beef, Valu Time 1% Low Fat Milk, White Rice (Long-Grain, Cooked), Perry's Ice Cream Premium Oregon Blackberry Cheesecake Ice Cream, Winco Tomato Sauce. Nachtmahl: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. mehr...

3084 kcal

Bewegung: Hausarbeit - 30 Minuten, Ruhen - 1 Stunde und 15 Minuten, Kochen - 30 Minuten, Auto Fahren - 1 Stunde und 15 Minuten, Bus Driving - 8 Stunden, Fernsehen (TV) - 5 Stunden und 30 Minuten, Duschen - 30 Minuten, Bodybuilding - 1 Stunde, Schlafen - 5 Stunden und 30 Minuten. mehr...