chrisw77's Journal, 11 May 2019

Alright, let's get growing a-GAIN!! I shrink too quickly if I'm not consistently in the gym 😔

160+ solid by the end of next week is the goal.


Chin-ups:
1 set x 12 reps

Incline DB Bench Press:
1 set to failure (60 x 2 = 120#)
1 set to failure (50 x 2 = 100#)
1 set to failure (45 x 2 = 90#)
** SUPER-SET**
Incline Row:
3 sets to failure (50 x 2 = 100#)

Deadlifts:
3 sets x 5 reps @ 265#

DB Bench Press:
2 sets to failure (60 x 2 = 120#) +drop-sets
1 set to failure (55 x 2 = 110#) +drop-sets
1 set to failure (50 x 2 = 100#) +drop-sets

Skullcrushers:
1 set to failure @ 75#
1 set to failure @ 50#
** SUPER-SET **
DB Side Bends:
2 sets x 10 reps @ 55# (one side at a time)

Calf Press on Leg Press Machine:
3 sets x 15 reps @ 280#

Lat Pull-down Machine:
1 set to failure @ 200# +drop-sets
2 sets to failure @ 180# +drop-sets

Pec Deck Machine:
1 set to failure @ 130# +drop-sets
1 set to failure @ 115# +drop-sets

158.0 lb Lost so far: 0 lb.    Still to go: 0 lb.    Diet followed reasonably well.

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3772 kcal

Fat: 51.94g | Prot: 184.94g | Carb: 665.38g.   Breakfast: Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Yoplait Go-Gurt, Malt-O-Meal Blueberry Mini Spooners, Valu Time 1% Low Fat Milk. Second Breakfast: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Optimum Nutrition Micronized Creatine Powder, V8 V-Fusion Peach Mango. Elevenses: Now Sports Carbo Gain, Isopure Zero Carb Protein Isolate (Creamy Vanilla), Winco Foods 1% Low-Fat Chocolate Milk, Coffee (Brewed From Grounds). Lunch: Starbucks Caramel Frappuccino (Venti). Dinner: Kellogg's Strawberry Rice Krispies, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese, Valu Time 1% Low Fat Milk, Malt-O-Meal Peanut Butter Cups Cereal. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

3031 kcal

Activities & Exercise: Resting - 2 hours and 45 minutes, Weight Training (Bodybuilding) - 1 hour and 15 minutes, Showering - 30 minutes, Watching TV/Computer - 4 hours, Driving - 1 hour and 15 minutes, Cooking - 15 minutes, Sleeping - 6 hours, Bus Driving - 8 hours. more...