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Finally back to bulking numbers. But I might be on extra calories than what my food diaries says lol my sister brought over some food she made and I’ve been eating that the past few days estimating it’s calories
Thursday, April 20, 2023
Bench Press (Barbell)
Set 1: 45 lb × 40
Set 2: 135 lb × 13
Set 3: 185 lb × 8
Set 4: 225 lb × 4
Set 5: 245 lb × 1
Set 6: 265 lb × 6
Set 7: 245 lb × 8
Set 8: 225 lb × 10
Bent Over Row (Barbell)
Set 1: 135 lb × 20
Set 2: 185 lb × 10
Set 3: 235 lb × 14
Set 4: 205 lb × 16
Lateral Raise (Dumbbell)
Set 1: 25 lb × 10
Set 2: 35 lb × 8
Set 3: 45 lb × 17
Set 4: 35 lb × 20
Set 5: 30 lb × 20
Leg Extension (Machine)
Set 1: 135 lb × 25
Set 2: 190 lb × 20
Set 3: 180 lb × 30
Rear Delt Raises
Set 1: 50 lb × 30
Set 2: 50 lb × 20
Triceps Extension (Cable)
Set 1: 65 lb × 10
Overhead Press (Dumbbell)
Set 1: 45 lb × 11
Bicep Curl (Dumbbell)
Set 1: 30 lb × 11
Workout Notes: Dips
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189.8 lb
Lost so far: 3.2 lb.
Still to go: 9.8 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 21 April 2023:
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2252 kcal
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Fat: 67.44g | Prot: 206.90g | Carb: 200.26g.
Breakfast: Golden Star Jasmine Rice, Egg, Muscle Milk Pro Series 50 Intense Vanilla, Publix Boneless Skinless Chicken Thighs, 2% Fat Milk, Gala Apples. Lunch: Bananas, Egg, 2% Fat Milk, Great Value Tuna. Dinner: Albertsons Fat Free American Cheese Slices, Great Value Enriched White Bread, Golden Star Jasmine Rice, Pork (Lean Only Eaten), Bananas, 2% Fat Milk. more...
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gaining 4.2 lb a week
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