when that calorie surplus starts to kick in
FitNotes Workout - Saturday 13th August 2022 Total Volume: 95,315 lbs Total Sets: 87 Total Reps: 1471
** Lat Pulldown ** - Total Volume: 8,015 lbs - Total Sets: 9 - Total Reps: 89 - 55.0 lbs x 15 reps - 70.0 lbs x 15 reps [PR] - 70.0 lbs x 15 reps - 100.0 lbs x 4 reps - 140.0 lbs x 4 reps - 200.0 lbs x 6 reps [PR] - 140.0 lbs x 8 reps - 100.0 lbs x 9 reps - 70.0 lbs x 13 reps
** E-z Bar Rows ** - Total Volume: 8,660 lbs - Total Sets: 11 - Total Reps: 87 - 20.0 lbs x 15 reps [PR] [Weight on the bar. Underhand grip] - 20.0 lbs x 15 reps - 70.0 lbs x 4 reps - 90.0 lbs x 4 reps - 110.0 lbs x 4 reps - 160.0 lbs x 4 reps - 180.0 lbs x 4 reps - 230.0 lbs x 8 reps [PR] [Fucking intense .] - 180.0 lbs x 6 reps - 160.0 lbs x 9 reps [PR] - 90.0 lbs x 14 reps [PR]
** Hammer Strength Row ** - Total Volume: 7,830 lbs - Total Sets: 8 - Total Reps: 68 - 45.0 lbs x 15 reps [PR] [Neutral grip. Weight per arm] - 90.0 lbs x 10 reps - 135.0 lbs x 4 reps - 180.0 lbs x 4 reps - 225.0 lbs x 6 reps [PR] - 180.0 lbs x 8 reps [PR] - 135.0 lbs x 7 reps - 90.0 lbs x 14 reps [PR]
** Barbell Pull Overs ** - Total Volume: 2,750 lbs - Total Sets: 5 - Total Reps: 47 - 45.0 lbs x 15 reps [PR] - 45.0 lbs x 15 reps - 70.0 lbs x 6 reps - 80.0 lbs x 6 reps [PR] - 100.0 lbs x 5 reps [PR] [Insanely hvy. Backs done lol]
** Machine Shrug ** - Total Volume: 29,205 lbs - Total Sets: 15 - Total Reps: 272 - 90.0 lbs x 20 reps - 90.0 lbs x 20 reps - 180.0 lbs x 20 reps [PR] - 270.0 lbs x 15 reps [PR] - 320.0 lbs x 10 reps [PR] - 200.0 lbs x 18 reps [PR] - 160.0 lbs x 13 reps - 140.0 lbs x 9 reps - 120.0 lbs x 12 reps - 100.0 lbs x 20 reps [Run the rack with dumbells] - 80.0 lbs x 20 reps - 60.0 lbs x 15 reps - 40.0 lbs x 15 reps - 25.0 lbs x 30 reps [PR] - 15.0 lbs x 35 reps [PR]
** Dumbbell Curl ** - Total Volume: 5,540 lbs - Total Sets: 13 - Total Reps: 172 - 25.0 lbs x 20 reps [Fully supinated. Alternate curls] - 25.0 lbs x 20 reps - 25.0 lbs x 20 reps - 35.0 lbs x 10 reps - 40.0 lbs x 10 reps - 45.0 lbs x 10 reps - 50.0 lbs x 10 reps [PR] - 55.0 lbs x 8 reps [PR] - 55.0 lbs x 8 reps - 45.0 lbs x 9 reps - 35.0 lbs x 10 reps - 25.0 lbs x 15 reps - 15.0 lbs x 22 reps [PR]
** Cable Rope Curls ** - Total Volume: 4,395 lbs - Total Sets: 12 - Total Reps: 212 - 20.0 lbs x 15 reps - 20.0 lbs x 15 reps - 20.0 lbs x 15 reps - 30.0 lbs x 15 reps - 35.0 lbs x 15 reps [PR] - 42.5 lbs x 12 reps [PR] - 42.5 lbs x 12 reps - 35.0 lbs x 10 reps - 30.0 lbs x 11 reps - 20.0 lbs x 16 reps [PR] - 10.0 lbs x 24 reps [PR] - 5.0 lbs x 52 reps [PR]
** E-Z Bar Reverse Curls ** - Total Volume: 3,600 lbs - Total Sets: 6 - Total Reps: 120 - 30.0 lbs x 20 reps [PR] - 30.0 lbs x 20 reps - 30.0 lbs x 20 reps - 30.0 lbs x 20 reps - 30.0 lbs x 20 reps - 30.0 lbs x 20 reps
** Wrist Curls ** - Total Volume: 23,400 lbs - Total Sets: 4 - Total Reps: 340 - 60.0 lbs x 40 reps - 60.0 lbs x 100 reps [Cluster set 10x10] - 70.0 lbs x 100 reps [Cluster set 10x10] - 80.0 lbs x 100 reps [PR] [Cluster set 10x10]
** Dumbbell Hammer Curl ** - Total Volume: 1,920 lbs - Total Sets: 4 - Total Reps: 64 - 30.0 lbs x 20 reps [PR] [Pump n burn. 30sec rest between set] - 30.0 lbs x 17 reps - 30.0 lbs x 13 reps - 30.0 lbs x 14 reps
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96.3 kg
Lost so far: 47.4 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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4041 kcal
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Fat: 62.96g | Prot: 248.20g | Carbs: 596.61g.
Breakfast: Simply Orange 100% Pure Orange Juice, Skinless Chicken Breast, Maranatha Almond Butter No Sugar or Salt Added, Quaker Rice Cakes - Caramel Corn, Great Value Frozen Whole Strawberries, Cream of Wheat Cream of Rice. Lunch: Skinless Chicken Breast, Yucatan Guacamole, White Rice (Long-Grain, Cooked). Dinner: Arby's Pecan Sticky Bun, Trader Joe's Garlic Naan, Thai Thai Shrimp Green Curry with Rice. Snacks/Other: R.W. Knudsen Family Just Cranberry Juice, True Nutrition Highly Branched Cyclic Dextrin, Bananas, Rivalus Promasil Milk Chocolate , Quaker Old Fashioned Oats. more...
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Gaining 3.8 kg a Week
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