chrisw77's Journal, 01 October 2019

All fueled up and ready for the long gym day!


BB Flat Bench Press:
3 warm-up sets
1 set 4-6 reps
1 set 8-12 reps
2 sets to failure


Rack Pulls:
4 sets (pyramid up)

**SUPER-SET**

DB Overhead Shoulder Press:
3 sets (pyramid down)


Calf Press on Seated Leg Press:
3 sets 8-12 reps

 **SUPER-SET**

EZ Bar Curls:
2 sets 8-12 reps


Skullcrushers:
1 set 4-6 reps
1 set 8-12 reps

Pec Deck Machine:
1 set 4-6 reps
2 sets to failure

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

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3622 kcal

Fat: 81.94g | Prot: 180.18g | Carb: 529.95g.   Breakfast: Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats, Valu Time 1% Low Fat Milk, Better'n Eggs Better'n Eggs, Isernio's Premium Ground Chicken. Second Breakfast: General Mills Cinnamon Toast Crunch Treats (24g). Elevenses: Optimum Nutrition Micronized Creatine Powder, Valu Time 1% Low Fat Milk, Nabisco Maple Creme Oreos, Hidden Valley Fat Free Ranch Dressing, Kraft Velveeta Shells & Cheese Original. Dinner: Fiber One 90 Calorie Lemon Bar, Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Blue Diamond Almond Breeze Original, Smucker's Sugar Free Strawberry Preserves, Chobani Nonfat Plain Greek Yogurt, Valu Time 1% Low Fat Milk, Cold Stone Creamery Birthday Cake Remix Cereal . Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

2681 kcal

Activities & Exercise: Weight Training (Bodybuilding) - 1 hour and 15 minutes, Resting - 8 hours and 15 minutes, Cooking - 45 minutes, Showering - 30 minutes, Sitting - 3 hours and 30 minutes, Driving - 30 minutes, Housework - 15 minutes, Sleeping - 9 hours. more...