chrisw77's Notizen, 01 Okt 19

All fueled up and ready for the long gym day!


BB Flat Bench Press:
3 warm-up sets
1 set 4-6 reps
1 set 8-12 reps
2 sets to failure


Rack Pulls:
4 sets (pyramid up)

**SUPER-SET**

DB Overhead Shoulder Press:
3 sets (pyramid down)


Calf Press on Seated Leg Press:
3 sets 8-12 reps

 **SUPER-SET**

EZ Bar Curls:
2 sets 8-12 reps


Skullcrushers:
1 set 4-6 reps
1 set 8-12 reps

Pec Deck Machine:
1 set 4-6 reps
2 sets to failure

72,6 kg Bisher verloren: 0 kg.    Still to go: 0 kg.    Diät befolgt: Recht gut.

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3622 kcal

Fett: 81,94g | Eiw: 180,18g | Kohlh: 529,95g.   Frühstück: Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats, Valu Time 1% Low Fat Milk, Better'n Eggs Better'n Eggs, Isernio's Premium Ground Chicken. Zweites Frühstück: General Mills Cinnamon Toast Crunch Treats (24g). Brunch: Optimum Nutrition Micronized Creatine Powder, Valu Time 1% Low Fat Milk, Nabisco Maple Creme Oreos, Hidden Valley Fat Free Ranch Dressing, Kraft Velveeta Shells & Cheese Original. Abendessen: Fiber One 90 Calorie Lemon Bar, Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Blue Diamond Almond Breeze Original, Smucker's Sugar Free Strawberry Preserves, Chobani Nonfat Plain Greek Yogurt, Valu Time 1% Low Fat Milk, Cold Stone Creamery Birthday Cake Remix Cereal . Nachtmahl: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. mehr...

2681 kcal

Bewegung: Bodybuilding - 1 Stunde und 15 Minuten, Ruhen - 8 Stunden und 15 Minuten, Kochen - 45 Minuten, Duschen - 30 Minuten, Sitzen - 3 Stunden und 30 Minuten, Auto Fahren - 30 Minuten, Hausarbeit - 15 Minuten, Schlafen - 9 Stunden. mehr...