chrisw77's Journal, 07 February 2019

Oh crap! This workout again 😧... I don't know what I was thinking when I created this - must've done something to upset myself and now am feeling the sought vengeance every Thursday lol.

Ah well. Play time is over. Back to work! 💪


Legs/Back Day (Hypertrophy)


Pull-ups:
3x10

BB Squats:
12x 205#
12x 205#
15x 185#
15x 185#
(30x) 135# ...to failure

Deadlifts:
3x10 (185#)

Pendlay Rows:
5x10 (115#)

Single-leg, Step-back Lunges:
2x20 @ 35x2 = 70# (each leg)

Pull-ups:
x2 ...to failure

148.5 lb Lost so far: 9.5 lb.    Still to go: 0 lb.    Diet followed reasonably well.

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2296 kcal

Fat: 40.81g | Prot: 151.93g | Carb: 339.39g.   Breakfast: Winco Foods 1% Lowfat Chocolate Milk, Post Grape-Nuts Cereal. Second Breakfast: Optimum Nutrition Micronized Creatine Powder, Now Sports Carbo Gain, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Juice. Elevenses: Winco Foods 1% Low-Fat Chocolate Milk, Coffee (Brewed From Grounds), Now Sports Carbo Gain, Isopure Zero Carb Protein Isolate (Creamy Vanilla). Dinner: Totino's Combination Pizza, Ocean Spray Diet Cranberry Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

2467 kcal

Activities & Exercise: Resting - 2 hours and 45 minutes, Weight Training (Bodybuilding) - 1 hour, Watching TV/Computer - 1 hour and 30 minutes, Driving - 1 hour and 15 minutes, Bus Driving - 11 hours, Showering - 30 minutes, Sleeping - 6 hours. more...