Final round of week #1. Still really light on the weights.
All the fatty food yesterday will need to be countered with a carby blast today for actual energy!
BB Squats: 1 set x 20 reps @ 145#
Rotator Cuff DB External Rotations: 2 sets x 12 reps (15 x 2 = 30#)
Rotator Cuff DB Internal Rotations: 2 sets x 12 reps (15 x 2 = 30#)
Flat DB Bench Press: 3 sets x 8 reps (50 x 2 = 100#) 2 sets to failure @ 35 x 2 = 70#
BB Pendlay Row: 3 sets x 8 reps @ 115#
DB Hammer Curls: 3 sets x 8 reps (20 x 2 = 40#)
Lat Pull-down Machine: 3 sets x 8 reps @ 190# 2 sets to failure @ 100#
Knee Raises: 2 sets x 25 (No Weight) ** SUPER-SET ** Sarcoplasmic DB Spider Curls: 2 sets to failure (2 x 30 = 60#)
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157.5 lb
Lost so far: 0.5 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 27 April 2019:
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4070 kcal
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Fat: 109.81g | Prot: 195.45g | Carb: 570.54g.
Breakfast: Marinela Barritas Fresa, General Mills Lucky Charms Frosted Flakes, Valu Time 1% Low Fat Milk, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Elevenses: Isopure Zero Carb Protein Isolate (Creamy Vanilla), Optimum Nutrition Micronized Creatine Powder, Coffee (Brewed From Grounds), Winco Foods 1% Low-Fat Chocolate Milk, Now Sports Carbo Gain. Lunch: Roasted Salted Cashew Nuts, Fiber One Chewy Bars - Oats & Chocolate, Fiber One Protein Bars - Peanut Butter. Dinner: Mission Flour Tortilla (Fajita), Hanover Frozen Mixed Vegetables, Wal-Mart 93/7 Lean Ground Beef, Valu Time 1% Low Fat Milk, White Rice (Long-Grain, Cooked), Perry's Ice Cream Premium Oregon Blackberry Cheesecake Ice Cream, Winco Tomato Sauce. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
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3084 kcal
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Activities & Exercise:
Housework - 30 minutes, Resting - 1 hour and 15 minutes, Cooking - 30 minutes, Driving - 1 hour and 15 minutes, Bus Driving - 8 hours, Watching TV/Computer - 5 hours and 30 minutes, Showering - 30 minutes, Weight Training (Bodybuilding) - 1 hour, Sleeping - 5 hours and 30 minutes. more...
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gaining 3.5 lb a week
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