chrisw77's Journal, 18 September 2019

Pull-ups:
1 set to failure


Leg Press:
2x warm-up sets
2 sets 8-12 reps
2 sets to failure

**SUPER-SET**

Calf Press on Leg Press:
4 sets to failure


Incline DB Rows:
2 sets 8-12 reps

**SUPER-SET**

Lateral Raises:
2 sets 8-12 reps + drop-sets


Rotator Cuff DB External Rotations:
2 sets 20 reps

**GIANT-SET**

Rotator Cuff DB Internal Rotations:
2 sets 15 reps

**GIANT-SET**

DB Shrugs:
1 set 8-10 reps

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

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3819 kcal

Fat: 106.01g | Prot: 191.46g | Carb: 532.97g.   Breakfast: Isernio's Premium Ground Chicken, Valu Time 1% Low Fat Milk, Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Second Breakfast: Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Now Sports Carbo Gain, Coffee (Brewed From Grounds). Elevenses: Valu Time 1% Low Fat Milk, Fiber One 90 Calorie Lemon Bar, Optimum Nutrition Micronized Creatine Powder, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Now Sports Carbo Gain. Lunch: Dairy Queen Mint Oreo Blizzard (Mini), Dairy Queen Pumpkin Pie Blizzard (Mini), Red Robin Whiskey River BBQ Burger. Dinner: Winco Foods 1% Low-Fat Chocolate Milk, Valu Time 1% Low Fat Milk, General Mills Chocolatey Winter Lucky Charms, Daisy Low Fat 2% Small Curd Cottage Cheese, Smucker's Sugar Free Strawberry Preserves. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

2607 kcal

Activities & Exercise: Desk Work - 30 minutes, Resting - 11 hours, Showering - 30 minutes, Sitting - 3 hours, Sleeping - 5 hours and 30 minutes, Cooking - 30 minutes, Driving - 2 hours, Weight Training (Bodybuilding) - 1 hour. more...