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
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160.5 lb
Lost so far: 0 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 18 September 2019:
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3819 kcal
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Fat: 106.01g | Prot: 191.46g | Carb: 532.97g.
Breakfast: 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. Second Breakfast: Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Now Sports Carbo Gain, Coffee (Brewed From Grounds). Elevenses: 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. Lunch: Dairy Queen Mint Oreo Blizzard (Mini), Dairy Queen Pumpkin Pie Blizzard (Mini), Red Robin Whiskey River BBQ Burger. Dinner: 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. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
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2607 kcal
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Activities & Exercise:
Desk Work - 30 minutes, Resting - 11 hours, Showering - 30 minutes, Sitting - 3 hours, Sleeping - 5 hours and 30 minutes, Cooking - 30 minutes, Driving - 2 hours, Weight Training (Bodybuilding) - 1 hour. more...
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losing 3.5 lb a week
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