chrisw77's Notizen, 30 Apr 19

Big drop - time to push that needle up again!

Got a 4500 calorie day today with another 1000 calorie surplus, so that should do the trick!

Breakfast, then Jim!


BB Squats:
3 sets x 8 reps @ 245#

Flat BB Bench Press:
3 sets x 8 reps @ 140#

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

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

Incline DB Row:
3 sets x 8 reps (65 x 2 = 130#)

Incline DB Bench Press:
3 sets to failure (45 x 2 = 90#)

EZ Bar Curls:
3 sets x 8 reps @ 70#

Sit-ups:
3 sets x 15 reps (+10#)

Lat Pull-down Machine:
3 sets x 8 reps @ 200#

Skullcrushers:
2 sets to failure @ 50#

Pec Deck Machine:
3 sets x 8 reps @ 115#

71,2 kg Bisher verloren: 0,5 kg.    Still to go: 0 kg.    Diät befolgt: Recht gut.

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4446 kcal

Fett: 189,27g | Eiw: 217,85g | Kohlh: 483,50g.   Frühstück: Mrs. Freshley's Frosted Mini Donuts (85g), Carl's Jr. Froot Loops Mini Donuts, Valu Time 1% Low Fat Milk, Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk. Zweites Frühstück: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Juice, Optimum Nutrition Micronized Creatine Powder. Brunch: Little Caesars Extramostbestest Sausage Pizza. Abendessen: Klondike Choco Taco Chocolate, Little Caesars Extramostbestest Sausage Pizza, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Daisy Low Fat 2% Small Curd Cottage Cheese, Smucker's Sugar Free Strawberry Preserves, Valu Time 1% Low Fat Milk. Nachtmahl: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. mehr...

3465 kcal

Bewegung: Gartenarbeit (Gartenbau) - 30 Minuten, Auto Fahren - 1 Stunde und 15 Minuten, Bodybuilding - 1 Stunde und 30 Minuten, Kochen - 30 Minuten, Duschen - 30 Minuten, Schlafen - 8 Stunden, Fernsehen (TV) - 9 Stunden, Hausarbeit - 15 Minuten, Ruhen - 2 Stunden und 30 Minuten. mehr...