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Dropped a pound after kicking up the calories a little yesterday and went to bed on a stomach full of Lava Pockets and ice cream sandwiches.
The Forever Program starts today! Full-body workouts for 1hr+, 5 days a week, and starting at 2550 cals/day to work on a slow bulk until at least January... go, go!!
Pull-ups:
1 set to failure
BB Flat Bench Press:
3x warm-up sets
3 hard sets 4-6 reps + 1x paused/rest set
Overhead BB Shoulder Press:
3 sets 4-6 reps
Rack Pulls:
2x warm-up sets
3 hard sets 4-6 reps
Calf Press on Seated Leg Press:
3 sets 4-6 reps
Tricep Push-downs:
2 sets 4-6 reps + 1 drop-set
Pec Deck Machine:
3 sets 4-6 reps
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157.5 lb
Lost so far: 0.5 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 13 August 2019:
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3258 kcal
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Fat: 98.61g | Prot: 167.64g | Carb: 427.93g.
Breakfast: Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, Isernio's Premium Ground Chicken, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats, Valu Time 1% Low Fat Milk. Second Breakfast: V8 Low Sugar Carrot Mango Juice, Quest Tortilla Style Protein Chips Ranch, General Mills Lucky Charms Cereal Bar (24g). Elevenses: Now Sports Carbo Gain, Coffee (Brewed From Grounds), Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Optimum Nutrition Micronized Creatine Powder. Dinner: Butterscotch or Caramel Topping, Maraschino Cherries, Reddi-wip Extra Creamy Whipped Cream, Fried Ice Cream, Del Taco Churro with Cinnamon and Sugar, El Pollo Loco Caramel Flan, Valu Time 1% Low Fat Milk, Taco Del Mar Carne Asada Steak Mondo Burrito. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
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2989 kcal
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Activities & Exercise:
Sitting - 2 hours and 30 minutes, Housework - 3 hours, Weight Training (Bodybuilding) - 1 hour and 15 minutes, Driving - 1 hour and 15 minutes, Grocery Shopping - 30 minutes, Sleeping - 6 hours and 30 minutes, Resting - 8 hours and 30 minutes, Showering - 15 minutes, Cooking - 15 minutes. more...
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losing 7.0 lb a week
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 Comments
Looks good! Keep it up brotha!
13 Aug 19 by member: love2educate
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13 Aug 19 by member: Erquiaga
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Couldn't find a cheerleader.
13 Aug 19 by member: Erquiaga
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Hmmm, I wonder how long you'll be able to stand the slowness of that bulk before Chris becomes a dull boy and goes Here's Johnny on some Flan and Fruity Pebbles.
13 Aug 19 by member: -Diablo
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Just kidding, man! I think you'll enjoy FB workouts.
13 Aug 19 by member: -Diablo
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That's an awesome workout! I'm tired just by reading it!! congrats!
13 Aug 19 by member: Brissetlara
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I think so since I've been doing shoulders 6 times a week along with everything else, lol.
13 Aug 19 by member: -Diablo
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You two are killing me. 😂🤣😂
13 Aug 19 by member: Erquiaga
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Haha, E! You're welcome. So, I was eating my pre-workout meal and I underestimated how hot these peppers my co-worker put in a jar for me were. I can feel my face again after downing some milk. My resistance to spice is shameful these days lol
13 Aug 19 by member: -Diablo
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My resistance was awesome when I lived at home. My dad would put jalapeños or chile del monte in everything. Yeah, the fire sauce is good enough now. :D
13 Aug 19 by member: -Diablo
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Ghuh you make me feel guilty lol
13 Aug 19 by member: velvetee
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My coworker yesterday said that he felt really lazy every time he saw me. I said don't feel lazy I'm just crazy, to make him feel better.
13 Aug 19 by member: -Diablo
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Chris, I'm mortal like you! (Also 46) and I just followed a program for about 5 weeks that mostly concentrated on your upper, mid, and lower traps. It also hit your shoulders pretty good as well. It was 5 days a week, with two recovery days. I was a little sore at first but after a good 2 weeks I was loving it. Plus I was also loving the results. I'll post pics soon, just have to get around to taking them. You'll be fine, just pay attention to what your body is telling you. If you are wondering the program came from athleanx.com . (Jeff Cavellere hope I spelt that right! Lol)
Good luck!!!! 👍🏻
13 Aug 19 by member: Kennyn27
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Guilty because I have been lazy 💩 I work out for aesthetics too, but also for my back which is half destroyed. Your dedication is amazing!
14 Aug 19 by member: velvetee
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Lol obligation, exactly! My back gets painful if I don’t work out regularly. Usually a 3-4 week break is enough so I am more or less disciplined 😂
14 Aug 19 by member: velvetee
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I will when I am back to the office (starting from August 26), I kinda miss it!
14 Aug 19 by member: velvetee
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14 Aug 19 by member: moopie321
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