Diario de chrisw77, 30 abr. 19

Big drop - time to push that needle up again!

Got a 4500 calorie day today with another 1000 calorie surplus, so that should do the trick!

Breakfast, then Jim!


BB Squats:
3 sets x 8 reps @ 245#

Flat BB Bench Press:
3 sets x 8 reps @ 140#

Rotator Cuff DB External Rotations:
3 sets x 12 reps (15 x 2 = 30#)

Rotator Cuff DB Internal Rotations:
3 sets x 12 reps (15 x 2 = 30#)

Incline DB Row:
3 sets x 8 reps (65 x 2 = 130#)

Incline DB Bench Press:
3 sets to failure (45 x 2 = 90#)

EZ Bar Curls:
3 sets x 8 reps @ 70#

Sit-ups:
3 sets x 15 reps (+10#)

Lat Pull-down Machine:
3 sets x 8 reps @ 200#

Skullcrushers:
2 sets to failure @ 50#

Pec Deck Machine:
3 sets x 8 reps @ 115#

71,2 kg Disminuído hasta ahora: 0,5 kg.    Aún para ir: 0 kg.    Dieta seguida: Bien.

---

4446 kcal

Grasa: 189,27g | Prot: 217,85g | Carbh: 483,50g.   Desayuno: Mrs. Freshley's Frosted Mini Donuts (85g), Carl's Jr. Froot Loops Mini Donuts, Valu Time 1% Low Fat Milk, Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk. Después del Desayuno: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Juice, Optimum Nutrition Micronized Creatine Powder. Onces: Little Caesars Extramostbestest Sausage Pizza. Cena: Klondike Choco Taco Chocolate, Little Caesars Extramostbestest Sausage Pizza, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Daisy Low Fat 2% Small Curd Cottage Cheese, Smucker's Sugar Free Strawberry Preserves, Valu Time 1% Low Fat Milk. Después de la Cena: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. más...

3465 kcal

Ejercicio: Trabajo de Jardinería (Jardinería) - 30 minutos, Conduciendo - 1 hora y 15 minutos, Pesas - 1 hora y 30 minutos, Cocinar - 30 minutos, Ducharse - 30 minutos, Durmiendo - 8 horas, Ver TV - 9 horas, Tareas del Hogar - 15 minutos, Descansando - 2 horas y 30 minutos. más...