Diario de chrisw77, 17 sep. 19

Looking at my numbers from last week and it appears that 3000 calories is what I need to make gains now. Anything less seems to be maintenance 👍🏻

I've been blasting Engelburt Humperdink and Burt Bacharach all morning and I can hardly contain all my energy - that stuff pumps me for the gym better than anything from this century (thank you Terra!).

Outta here!


BB Flat Bench Press:
3x 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:
3 sets (pyramid down)

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

73,0 kg Disminuído hasta ahora: 0 kg.    Aún para ir: 0 kg.    Dieta seguida: Bien.

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2630 kcal

Grasa: 47,61g | Prot: 187,46g | Carbh: 379,12g.   Antes del Desayuno: Ocean Spray Diet Cranberry Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Desayuno: Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Valu Time 1% Low Fat Milk, Isernio's Premium Ground Chicken. Después del Desayuno: Coffee (Brewed From Grounds), Now Sports Carbo Gain, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate. Onces: Quest Tortilla Style Protein Chips Chili Lime, Winco Foods 1% Low-Fat Chocolate Milk, Valu Time 1% Low Fat Milk, Fiber One Oats & Chocolate Chewy Bars (New Recipe), Fiber One 90 Calorie Lemon Bar, Optimum Nutrition Micronized Creatine Powder, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate. Cena: Nestle Toll House Vanilla Ice Cream Sandwich, 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. Después de la Cena: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. más...

3067 kcal

Ejercicio: Tienda de Comestibles - 45 minutos, Descansando - 11 horas y 45 minutos, Ducharse - 15 minutos, Sentado - 2 horas y 30 minutos, Durmiendo - 5 horas y 30 minutos, Cocinar - 30 minutos, Tareas del Hogar - 30 minutos, Conduciendo - 30 minutos, Pesas - 1 hora y 45 minutos. más...