Seek progress, not perfection.
Pull-ups: 1 set to failure
Lateral Raises: 2 sets 8-10 reps + drop-sets 1 set to failure
**SUPER-SET**
DB Reverse Flyes: 2 sets 8-10 reps 1 set to failure
Rotator Cuff DB External Rotations: 2 sets 20 reps
**SUPER-SET**
Rotator Cuff DB Internal Rotations: 2 sets 20 reps
Cable Crunches: 2 sets 4-6 reps + 1x drop-set 1 set to failure
Calf Press on Leg Press: 3 sets to failure
Overhead Plate Raises: x50 reps
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72.3 kg
Lost so far: 0 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 04 September 2019:
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3352 kcal
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Fat: 86.55g | Prot: 224.34g | Carbs: 414.22g.
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. Elevenses: Bantam Blueberry Mini Stuffed Pancakes, Valu Time 1% Low Fat Milk, Winco Foods 1% Low-Fat Chocolate Milk, Optimum Nutrition Micronized Creatine Powder, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate. Lunch: Chef Hon Steamed Buns with Egg Cream Sauce, Shumai Dumpling, Cooked Broccoli (Fat Added in Cooking), Soy Sauce. Dinner: Quest Tortilla Style Protein Chips Chili Lime, Valu Time 1% Low Fat Milk, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese, General Mills French Toast Crunch. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
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3132 kcal
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Exercise:
Yard Work (gardening) - 30 minutes, Standing - 45 minutes, Motorcycle Riding - 2 hours, Weight Training (Bodybuilding) - 1 hour and 15 minutes, Sitting - 2 hours and 30 minutes, Cooking - 15 minutes, Showering - 30 minutes, Sleeping - 5 hours and 30 minutes, Resting - 10 hours, Driving - 45 minutes. more...
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Gaining 3.2 kg a Week
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