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#
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157.0 lb
Lost so far: 1.0 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 30 April 2019:
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4446 kcal
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Fat: 189.27g | Prot: 217.85g | Carb: 483.50g.
Breakfast: 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. Second Breakfast: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Juice, Optimum Nutrition Micronized Creatine Powder. Elevenses: Little Caesars Extramostbestest Sausage Pizza. Dinner: 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. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
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3465 kcal
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Activities & Exercise:
Yard Work (gardening) - 30 minutes, Driving - 1 hour and 15 minutes, Weight Training (Bodybuilding) - 1 hour and 30 minutes, Cooking - 30 minutes, Showering - 30 minutes, Sleeping - 8 hours, Watching TV/Computer - 9 hours, Housework - 15 minutes, Resting - 2 hours and 30 minutes. more...
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losing 10.5 lb a week
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