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So psyched! So ready for this day!
2800+ calories coming right up! I've got an extra 45 minutes budgeted for the gym so I don't need to rush and can add more exercises, so I'm looking forward to this!
Let's see where this takes me...
Arm Day (Strength)
Slow and deliberate - no swinging
Standing Hammer Curls:
5x4 (45x2 = 90#)
Weighted Tricep Dips:
3x6 (60#)
Skullcrushers:
5x6 (70#)
EZ Bar Curls:
5x4 (80#)
Triceps Dips:
AMRAP x2 (Burnout)
EZ Bar Curls:
AMRAP (Burnout) @ 30#
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150.5 lb
Lost so far: 7.5 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 28 January 2019:
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2897 kcal
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Fat: 71.57g | Prot: 167.56g | Carb: 400.43g.
Breakfast: Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Second Breakfast: Now Sports Carbo Gain, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Optimum Nutrition Micronized Creatine Powder, Ocean Spray Diet Cranberry Juice. Elevenses: Winco Foods 1% Low-Fat Chocolate Milk, Coffee (Brewed From Grounds), Isopure Zero Carb Protein Isolate (Creamy Vanilla), Now Sports Carbo Gain. Lunch: Fiber One Protein Bars - Caramel Nut. Dinner: Taco Bell Shredded Chicken Mini Quesadilla, Taco Bell 7-Layer Burrito, Taco Bell Beefy 5-Layer Burrito, 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...
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2544 kcal
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Activities & Exercise:
Showering - 15 minutes, Sleeping - 5 hours and 30 minutes, Watching TV/Computer - 4 hours and 30 minutes, Driving - 1 hour and 15 minutes, Bus Driving - 8 hours and 30 minutes, Heavy Weight Lifting - 1 hour, Resting - 3 hours. more...
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steady weight
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 Comments
It's weird, lately I am experiencing that, I don't need to eat that much to feel full, I started eating at 10:30 today, almost 700 calories and I still have food on my plate for later, I was felling full and I was not even halfway. I exercised 50 minutes this morning before I ate.
28 Jan 19 by member: Keilin_4
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I am soo happy because I am finally learning to listen to my stomach. 🤗
28 Jan 19 by member: Keilin_4
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That would be a disaster, I already have problems trusting others, it is why even when my stomach claimed to be full I kept eating haha
28 Jan 19 by member: Keilin_4
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I am excited for you! Hope you get the results you're looking for. 👍
28 Jan 19 by member: Becc@
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Great routine, Chris ! Question: the 2nd number (i.e. 3x6 for the Tris,) it's 3 sets of 6 reps each ?
28 Jan 19 by member: lvisman96
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Chris I can feel your muscles getting bigger 🏋🏽♀️
28 Jan 19 by member: g_ortegam
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Interesting...and obviously you are making gains...much has changed since I was training seriously. Back then, minimums were 6-8 reps heavy.
28 Jan 19 by member: lvisman96
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I don't like doing tri/bi on same day but that's just me.
abs and HIIT for me today🤦♂️
28 Jan 19 by member: keith george cooke
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I've used that before...smart because you hit both the fast-twitch fibers and the slow-twitch fibers...I was just thrown by the rep-count...I would also do eccentric heavy (but so heavy that I couldn't lift it, we called them 'negative reps', and you needed a partner). The science is always changing, I guess.
28 Jan 19 by member: lvisman96
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And AMRAP used to be called, 'training-to-failure', lol.
28 Jan 19 by member: lvisman96
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