chrisw77's Journal, 27 April 2019

Final round of week #1. Still really light on the weights.

All the fatty food yesterday will need to be countered with a carby blast today for actual energy!


BB Squats:
1 set x 20 reps @ 145#

Rotator Cuff DB External Rotations:
2 sets x 12 reps (15 x 2 = 30#)

Rotator Cuff DB Internal Rotations:
2 sets x 12 reps (15 x 2 = 30#)

Flat DB Bench Press:
3 sets x 8 reps (50 x 2 = 100#)
2 sets to failure @ 35 x 2 = 70#

BB Pendlay Row:
3 sets x 8 reps @ 115#

DB Hammer Curls:
3 sets x 8 reps (20 x 2 = 40#)

Lat Pull-down Machine:
3 sets x 8 reps @ 190#
2 sets to failure @ 100#

Knee Raises:
2 sets x 25 (No Weight)
** SUPER-SET **
Sarcoplasmic DB Spider Curls:
2 sets to failure (2 x 30 = 60#)
157.5 lb Lost so far: 0.5 lb.    Still to go: 0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 27 April 2019:
4070 kcal Fat: 109.81g | Prot: 195.45g | Carb: 570.54g.   Breakfast: Marinela Barritas Fresa, General Mills Lucky Charms Frosted Flakes, Valu Time 1% Low Fat Milk, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Elevenses: Isopure Zero Carb Protein Isolate (Creamy Vanilla), Optimum Nutrition Micronized Creatine Powder, Coffee (Brewed From Grounds), Winco Foods 1% Low-Fat Chocolate Milk, Now Sports Carbo Gain. Lunch: Roasted Salted Cashew Nuts, Fiber One Chewy Bars - Oats & Chocolate, Fiber One Protein Bars - Peanut Butter. Dinner: Mission Flour Tortilla (Fajita), Hanover Frozen Mixed Vegetables, Wal-Mart 93/7 Lean Ground Beef, Valu Time 1% Low Fat Milk, White Rice (Long-Grain, Cooked), Perry's Ice Cream Premium Oregon Blackberry Cheesecake Ice Cream, Winco Tomato Sauce. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
3084 kcal Activities & Exercise: Housework - 30 minutes, Resting - 1 hour and 15 minutes, Cooking - 30 minutes, Driving - 1 hour and 15 minutes, Bus Driving - 8 hours, Watching TV/Computer - 5 hours and 30 minutes, Showering - 30 minutes, Weight Training (Bodybuilding) - 1 hour, Sleeping - 5 hours and 30 minutes. more...
gaining 3.5 lb a week

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