chrisw77's Journal, 27 September 2019

Another 45 minutes of pain! 💪


Chin-ups:
1 set to failure


Leg Press:
2 warm-up sets
1 set 8-12 reps
1 set to failure

**SUPER-SET**

Calf Press on Leg Press:
2 sets to failure


Bent Over BB Rows:
2 sets 6-8 reps
1 set to failure


DB Reverse Flyes:
2 sets 8-12 reps
1 set to failure

**SUPER-SET**

Lateral Raises:
2 sets 8-12 reps + drop-sets


Rotator Cuff DB External Rotations:
2 sets 20 reps

**SUPER-SET**

Rotator Cuff DB Internal Rotations:
2 sets 15 reps

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

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2966 kcal

Fat: 75.05g | Prot: 223.34g | Carb: 362.79g.   Pre-Breakfast: Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Ocean Spray Diet Cranberry Juice. Breakfast: Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Isernio's Premium Ground Chicken, Valu Time 1% Low Fat Milk, Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs. Second Breakfast: Nabisco Maple Creme Oreos, General Mills Cinnamon Toast Crunch Treats (24g), Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Coffee (Brewed From Grounds). Elevenses: General Mills Lucky Charms Cereal Bar (24g), Now Sports Carbo Gain, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Optimum Nutrition Micronized Creatine Powder, Coffee (Brewed From Grounds). Lunch: Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Ocean Spray Diet Cranberry Spray Juice, Fiber One 90 Calorie Lemon Bar, Fiber One Oats & Chocolate Chewy Bars (New Recipe). Dinner: Screamin' Sicilian Supremus Maximus Pizza, Valu Time 1% Low Fat Milk. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

2322 kcal

Activities & Exercise: Housework - 1 hour and 30 minutes, Cooking - 30 minutes, Showering - 15 minutes, Resting - 4 hours and 15 minutes, Sleeping - 6 hours and 45 minutes, Sitting - 2 hours, Driving - 1 hour, Bus Driving - 7 hours and 45 minutes. more...