chrisw77's Journal, 31 January 2020

Fridays are my "easy" day. About an hour at the gym (depending how crowded it is), but a very fulfilling workout, nonetheless 💪🏻


WORKOUT C:

Chin-Up:
1 set to failure


DB Incline Bench Press:
4 sets, 10 reps (heavy)

**SUPER-SET**

DB Reverse Fly:
3 sets, 20 reps (medium)
1 set, 35 reps (light)


DB Overhead Press:
4 sets, 15 reps (medium)

**SUPER-SET**

Tricep Cable Pushdown:
1 set, 10 reps (heavy)
3 sets, 25 reps (light)


Pec Deck Machine:
1 set, 7 reps (heavy)
1 set, 10 reps (medium)
1 set, 15 reps (light) 

DB Bench Press:
2 sets to failure (light)

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

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2124 kcal

Fat: 46.69g | Prot: 222.97g | Carb: 218.02g.   Breakfast: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Kaged Muscle Citrulline, Optimum Nutrition Micronized Creatine Powder, Ocean Spray Diet Cranberry Juice, Quaker Instant Oatmeal - Strawberries & Cream, Publix Quick Cooking Oats, Valu Time 1% Low Fat Milk. Second Breakfast: Coffee (Brewed From Grounds). Elevenses: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Kodiak Cakes Power Waffles Buttermilk & Vanilla, Ocean Spray Diet Cranberry Spray Juice, Valu Time 1% Low Fat Milk, Nature's Best Isopure Low Carb Dutch Chocolate, Coffee (Brewed From Grounds). Lunch: Fiber One Chewy Bars - Oats & Chocolate, Fiber One Soft Baked Bars Lemon Bar, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Spray Juice. Dinner: Stubb's Bar-B-Q Sauce Original, Nabisco Carrot Cake Oreos, Valu Time 1% Low Fat Milk, Hidden Valley Fat Free Ranch Dressing, Earthbound Farm Organic Spring Mix, Skinless Chicken Breast. Supper: Vitafusion MultiVites Gummy Vitamins, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion Extra Strength Melatonin Gummies. more...

2990 kcal

Activities & Exercise: Intense Weightlifting (540 cals/hr) - 1 hour and 15 minutes, Bus Driving (~130 cals/hr) - 8 hours, Showering - 15 minutes, Sitting - 1 hour, Resting - 5 hours, Sleeping - 6 hours and 30 minutes, Driving - 1 hour and 30 minutes, Cooking - 30 minutes. more...