Diario de Supergainz1, 30 may. 23

This workout was a killer!!! Nearly puked, and could stand for almost 5 mins after leg extensions cuz it wanted to cramp and was complete jelly! Now I know why he recommends 2 days rest, i almost gave myself ptsd thinking I have to suffer through this again tomorrow.... 2 days rest it is and then we will go through this sweet suffrage agaiiinnnnnzzzz 😏


1
Tuesday, May 30, 2023

Bench Press (Barbell)
Set 1: 45 lb × 30
Set 2: 135 lb × 15
Set 3: 185 lb × 8
Set 4: 225 lb × 4
Set 5: 245 lb × 1
Set 6: 255 lb × 7
Set 7: 245 lb × 3 [Drop Set]
Set 8: 225 lb × 3 [Drop Set]
Set 9: 205 lb × 6 [Drop Set]
Set 10: 185 lb × 5 [Drop Set]

Bent Over Row (Barbell)
Set 1: 135 lb × 15
Set 2: 155 lb × 10
Set 3: 185 lb × 5
Set 4: 205 lb × 11
Set 5: 185 lb × 6 [Drop Set]
Set 6: 155 lb × 8 [Drop Set]
Set 7: 135 lb × 10 [Drop Set]

Lateral Raise (Dumbbell)
Set 1: 25 lb × 12
Set 2: 35 lb × 7
Set 3: 45 lb × 15
Set 4: 35 lb × 12 [Drop Set]
Set 5: 25 lb × 21 [Drop Set]

Leg Extension (Machine)
Set 1: 135 lb × 21
Set 2: 190 lb × 27
Set 3: 160 lb × 8 [Drop Set]
Set 4: 135 lb × 5 [Drop Set]

Rear Delt Raises
Set 1: 40 lb × 24
Set 2: 30 lb × 15 [Drop Set]

Triceps Extension
Set 1: 60 lb × 20
Set 2: 50 lb × 6 [Drop Set]

Overhead Press (Dumbbell)
Set 1: 40 lb × 18
Set 2: 30 lb × 10 [Drop Set]

Bicep Curl (Dumbbell)
Set 1: 45 lb × 14
Set 2: 35 lb × 14 [Drop Set]

Workout Notes: Dips

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2192 kcal

Grasa: 42,72g | Prot: 192,17g | Carbh: 258,54g.   Desayuno: Gala Apples, Golden Star Jasmine Rice, Egg, Ground Beef (95% Lean / 5% Fat), 2% Fat Milk, Muscle Milk Pro Series 50 Intense Vanilla, Rite Aid Gummi Worms, Kellogg's Rice Krispies Treats Homestyle. Almuerzo: Venison/Deer Steak, Golden Star Jasmine Rice, Watermelon. Cena: Gala Apples, Golden Star Jasmine Rice, Ground Beef (95% Lean / 5% Fat), Great Value Chocolate Milk 1%. más...