chrisw77's Notizen, 11 Mai 19

Alright, let's get growing a-GAIN!! I shrink too quickly if I'm not consistently in the gym 😔

160+ solid by the end of next week is the goal.


Chin-ups:
1 set x 12 reps

Incline DB Bench Press:
1 set to failure (60 x 2 = 120#)
1 set to failure (50 x 2 = 100#)
1 set to failure (45 x 2 = 90#)
** SUPER-SET**
Incline Row:
3 sets to failure (50 x 2 = 100#)

Deadlifts:
3 sets x 5 reps @ 265#

DB Bench Press:
2 sets to failure (60 x 2 = 120#) +drop-sets
1 set to failure (55 x 2 = 110#) +drop-sets
1 set to failure (50 x 2 = 100#) +drop-sets

Skullcrushers:
1 set to failure @ 75#
1 set to failure @ 50#
** SUPER-SET **
DB Side Bends:
2 sets x 10 reps @ 55# (one side at a time)

Calf Press on Leg Press Machine:
3 sets x 15 reps @ 280#

Lat Pull-down Machine:
1 set to failure @ 200# +drop-sets
2 sets to failure @ 180# +drop-sets

Pec Deck Machine:
1 set to failure @ 130# +drop-sets
1 set to failure @ 115# +drop-sets

71,7 kg Bisher verloren: 0 kg.    Still to go: 0 kg.    Diät befolgt: Recht gut.

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3772 kcal

Fett: 51,94g | Eiw: 184,94g | Kohlh: 665,38g.   Frühstück: Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Yoplait Go-Gurt, Malt-O-Meal Blueberry Mini Spooners, Valu Time 1% Low Fat Milk. Zweites Frühstück: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Optimum Nutrition Micronized Creatine Powder, V8 V-Fusion Peach Mango. Brunch: Now Sports Carbo Gain, Isopure Zero Carb Protein Isolate (Creamy Vanilla), Winco Foods 1% Low-Fat Chocolate Milk, Coffee (Brewed From Grounds). Mittagessen: Starbucks Caramel Frappuccino (Venti). Abendessen: Kellogg's Strawberry Rice Krispies, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese, Valu Time 1% Low Fat Milk, Malt-O-Meal Peanut Butter Cups Cereal. Nachtmahl: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. mehr...

3031 kcal

Bewegung: Ruhen - 2 Stunden und 45 Minuten, Bodybuilding - 1 Stunde und 15 Minuten, Duschen - 30 Minuten, Fernsehen (TV) - 4 Stunden, Auto Fahren - 1 Stunde und 15 Minuten, Kochen - 15 Minuten, Schlafen - 6 Stunden, Bus Driving - 8 Stunden. mehr...