chrisw77's Journal, 02 February 2020

Business as usual.

Final workout of the week - gonna make it count! 💪🏻


WORKOUT D:

Pull-Up:
1 set to failure


Leg Press:
4 sets, 10 reps (heavy)

**SUPER-SET**

Calf Press on Leg Press Machine:
4 sets, 15 reps (heavy)


Rack Pull:
1 set, 25 reps (light)
1 set, 15 reps (medium)
1 set, 8 reps (heavy)
1 set to failure (medium)

**SUPER-SET**

BB Shrug:
1 set, 25 reps (light)
1 set, 15 reps (medium)
1 set to failure (medium)

**SUPER-SET**

EZ Bar Reverse Curl:
4 sets, 10 reps (heavy)


Arnold Press:
4 sets, 10 reps (heavy)

**SUPER-SET**

Lateral Raise:
3 sets, decreasing (light)


Close-Grip Lat Pulldown:
2 sets, 15 reps (heavy)

Wide-Grip Lat Pulldown:
2 sets, to failure (light)

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

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2419 kcal

Fat: 50.90g | Prot: 253.79g | Carb: 232.73g.   Breakfast: Hidden Valley Fat Free Ranch Dressing, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Optimum Nutrition Micronized Creatine Powder, Kaged Muscle Citrulline, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Juice, Valu Time 1% Low Fat Milk, Quaker Instant Oatmeal - Strawberries & Cream, Publix Quick Cooking Oats. Second Breakfast: Coffee (Brewed From Grounds). Elevenses: Slim-Fast Shakes - Cappuccino Delight, General Mills Cinnamon Toast Crunch Treats (24g), Now Sports Carbo Gain, Nature's Best Isopure Low Carb Dutch Chocolate, Coffee (Brewed From Grounds). Lunch: Kind Fruit & Nut Almond & Coconut Bar, Ocean Spray Diet Cranberry Spray Juice, Fiber One Chewy Bars - Oats & Chocolate, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Dinner: Stubb's Bar-B-Q Sauce Original, Skinless Chicken Breast, Tillamook Marionberry Pie Ice Cream, Hidden Valley Fat Free Ranch Dressing, Earthbound Farm Organic Spring Mix. Supper: Vitafusion MultiVites Gummy Vitamins, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion Extra Strength Melatonin Gummies. more...

3293 kcal

Activities & Exercise: Bus Driving (~130 cals/hr) - 10 hours and 30 minutes, Intense Weightlifting (540 cals/hr) - 1 hour and 45 minutes, Sleeping - 5 hours and 30 minutes, Driving - 1 hour and 15 minutes, Sitting - 1 hour, Showering - 15 minutes, Cooking - 15 minutes, Resting - 3 hours and 30 minutes. more...