Pull-ups: 1 set to failure
Leg Press: 2x warm-up sets 2 sets 8-12 reps 2 sets to failure
**SUPER-SET**
Calf Press on Leg Press: 4 sets to failure
Incline DB Rows: 2 sets 8-12 reps
**SUPER-SET**
Lateral Raises: 2 sets 8-12 reps + drop-sets
Rotator Cuff DB External Rotations: 2 sets 20 reps
**GIANT-SET**
Rotator Cuff DB Internal Rotations: 2 sets 15 reps
**GIANT-SET**
DB Shrugs: 1 set 8-10 reps
|
72,8 kg
Bisher verloren: 0 kg.
Still to go: 0 kg.
Diät befolgt: Recht gut.
|
Diätkalender ansehen, 18 September 2019:
|
3819 kcal
|
Fett: 106,01g | Eiw: 191,46g | Kohlh: 532,97g.
Frühstück: Isernio's Premium Ground Chicken, Valu Time 1% Low Fat Milk, Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Zweites Frühstück: Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Now Sports Carbo Gain, Coffee (Brewed From Grounds). Brunch: Valu Time 1% Low Fat Milk, Fiber One 90 Calorie Lemon Bar, Optimum Nutrition Micronized Creatine Powder, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Now Sports Carbo Gain. Mittagessen: Dairy Queen Mint Oreo Blizzard (Mini), Dairy Queen Pumpkin Pie Blizzard (Mini), Red Robin Whiskey River BBQ Burger. Abendessen: Winco Foods 1% Low-Fat Chocolate Milk, Valu Time 1% Low Fat Milk, General Mills Chocolatey Winter Lucky Charms, Daisy Low Fat 2% Small Curd Cottage Cheese, Smucker's Sugar Free Strawberry Preserves. Nachtmahl: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. mehr...
|
|
2607 kcal
|
Bewegung:
Schreibtischarbeit - 30 Minuten, Ruhen - 11 Stunden, Duschen - 30 Minuten, Sitzen - 3 Stunden, Schlafen - 5 Stunden und 30 Minuten, Kochen - 30 Minuten, Auto Fahren - 2 Stunden, Bodybuilding - 1 Stunde. mehr...
|
Verlust von 1,6 kg pro Woche
|
Kommentare
|
|
|
|
Einen Kommentar abgeben
Sie müssen sich anmelden, um einen Kommentar abgeben zukönnen. Klicken sie hier, um sich anzumelden.
|
|
|
chrisw77's Gewichtsverlauf
|