chrisw77's Notizen, 25 Jul 19

I'll see how things go today. I may need to switch up the exercises on-the-fly because I tweaked my back yesterday deadlifting really heavy.

No biggie. Just a tiny strain - caught it immediately and bailed on the weights before anything pulled too badly.

A week of ibuprofen and babysitting my lower back and I'll be ready to do a de-load to work my weights back up slooooowly 👍🏻.


Shoulders, Core


DB Overhead Press:
Warm-up x1 set
3 hard sets 4-6

Lateral Raises:
3 sets 8-10

Reverse Flyes:
3 sets 8-10

Cable Crunches:
3 sets 4-6

DB Shrugs:
3 sets 8-10

72,1 kg Bisher verloren: 0 kg.    Still to go: 0 kg.    Diät befolgt: Recht gut.

---

1874 kcal

Fett: 32,30g | Eiw: 198,88g | Kohlh: 191,73g.   Frühstück: Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, Valu Time 1% Low Fat Milk, Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Isernio's Premium Ground Chicken. Brunch: Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Coffee (Brewed From Grounds), Optimum Nutrition Micronized Creatine Powder. Mittagessen: Ocean Spray Diet Cranberry Spray Juice, Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream). Abendessen: Basmati Rice, Hidden Valley Fat Free Ranch Dressing, S&W Black Beans, Valu Time 1% Low Fat Milk, Winco Foods 1% Low-Fat Chocolate Milk, Chicken Thigh (Skin Not Eaten). Nachtmahl: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. mehr...

2768 kcal

Bewegung: Hausarbeit - 30 Minuten, Bodybuilding - 1 Stunde, Kochen - 45 Minuten, Fernsehen (TV) - 1 Stunde, Schlafen - 7 Stunden und 30 Minuten, Ruhen - 3 Stunden und 45 Minuten, Bus Driving - 7 Stunden und 30 Minuten, Duschen - 30 Minuten, Auto Fahren - 1 Stunde und 30 Minuten. mehr...