All_Pain_No_Gainz's Journal, 10 Oct 21

I've been babying a hurt shoulder for months. I've been very limited on my chest exercises. only being able to go heavy on machine presses. the past couple weeks (after a two week deload) it's been feeling a little bit better so today I tossed some heavy dumbbells around. been sometime since I was able to push 200lbs or more and not be in pain.

FitNotes Workout - Sunday 10th October 2021

** Flat Dumbbell Bench Press **
- 45.0 lbs x 15 reps
- 45.0 lbs x 15 reps
- 70.0 lbs x 3 reps [Feeder sets to hvy 6]
- 80.0 lbs x 3 reps
- 95.0 lbs x 5 reps
- 100.0 lbs x 6 reps [PR]
- 105.0 lbs x 1 rep [PR]

** Dumbbell Hammer Curl **
- 15.0 lbs x 20 reps
- 32.5 lbs x 12 reps
- 35.0 lbs x 12 reps [PR]
- 37.5 lbs x 10 reps [PR]
- 40.0 lbs x 8 reps [PR]

** Barbell Curls 1.5s **
- 60.0 lbs x 8 reps [PR]
- 60.0 lbs x 8 reps
- 60.0 lbs x 8 reps
- 60.0 lbs x 6 reps

** EZ-Bar Preacher Curl **
- 50.0 lbs x 8 reps
- 55.0 lbs x 8 reps [PR]
- 55.0 lbs x 8 reps
- 55.0 lbs x 8 reps

** Single Handle Push Downs **
- 27.5 lbs x 25 reps
- 33.0 lbs x 25 reps
- 49.5 lbs x 20 reps
- 55.0 lbs x 20 reps [PR] [vry hvy. Rest/pause mid]
- 55.0 lbs x 20 reps
- 55.0 lbs x 15 reps

** Bent Over Single Handle Extensions **
- 44.0 lbs x 20 reps [PR]
- 44.0 lbs x 20 reps
- 44.0 lbs x 20 reps
- 44.0 lbs x 16 reps

** Seated Dip Machine **
- 80.0 lbs x 20 reps
- 120.0 lbs x 15 reps [PR]
- 200.0 lbs x 10 reps
- 200.0 lbs x 7 reps

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4413 kcal

Fat: 91.07g | Prot: 332.94g | Carbs: 587.25g.   Breakfast: Quaker Old Fashioned Oats, Barney Butter Bare Smooth Almond Butter, Rivalus Promasil Milk Chocolate, Dannon Oikos Triple Zero - Cherry, WinCo Foods Frozen Blueberries, Sara Lee Deluxe Bagels - Onion. Second Breakfast: G Hughes Sugar Free Sweet Chili Dipping Sauce, Great Value Tilapia Skinless & Boneless Fillets, Great Value Frozen Mixed Vegetables, Eggland's Best Large Grade A Eggs, Minute Instant Whole Grain Brown Rice. Lunch: Bang Energy Drink, Kroger 50% Less Sugar & Sodium Ketchup, Jennie-O 93% Lean Ground Turkey, Hunt's No Salt Added Tomato Sauce, Barilla Protein Plus Penne. Afternoon Tea: Broccoli, Chicken Breast, Ancient Harvest Quinoa Traditional, Kraft Mozzarella with A Touch of Philadelphia. Tea: Cream of Wheat Cream of Rice, Barney Butter Bare Smooth Almond Butter, Rivalus Promasil Milk Chocolate . Dinner: Great Value Frozen Whole Blueberries, Dannon Oikos Triple Zero - Cherry, Barney Butter Bare Smooth Almond Butter, Smucker's Sugar Free Apricot Preserves, Optimum Nutrition Gold Standard 100% Casein - Creamy Vanilla, Food For Life Baking Company Ezekiel 4:9 Sprouted 100% Whole Grain Bread, Bananas, Fairlife Fat Free Ultra-Filtered Milk. Snacks/Other: Orville Redenbacher's Smart Pop! 94% Fat Free Butter 100 Calorie Mini Bags, MHP Dark Matter, Axe & Sledge Demo Day, Ghost Amino. more...

2158 kcal

Exercise: Google Fit - 24 hours. more...