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Final round of week #1. Still really light on the weights.
All the fatty food yesterday will need to be countered with a carby blast today for actual energy!
BB Squats:
1 set x 20 reps @ 145#
Rotator Cuff DB External Rotations:
2 sets x 12 reps (15 x 2 = 30#)
Rotator Cuff DB Internal Rotations:
2 sets x 12 reps (15 x 2 = 30#)
Flat DB Bench Press:
3 sets x 8 reps (50 x 2 = 100#)
2 sets to failure @ 35 x 2 = 70#
BB Pendlay Row:
3 sets x 8 reps @ 115#
DB Hammer Curls:
3 sets x 8 reps (20 x 2 = 40#)
Lat Pull-down Machine:
3 sets x 8 reps @ 190#
2 sets to failure @ 100#
Knee Raises:
2 sets x 25 (No Weight)
** SUPER-SET **
Sarcoplasmic DB Spider Curls:
2 sets to failure (2 x 30 = 60#)
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71,4 kg
Perdu jusqu'à présent: 0,2 kg.
Reste à parcourir: 0 kg.
Régime suivi: Raisonnablement Bien.
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4070 kcal
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Gras: 109,81g | Prot: 195,45g | Glu: 570,54g.
Petit Déjeuner: Marinela Barritas Fresa, General Mills Lucky Charms Frosted Flakes, Valu Time 1% Low Fat Milk, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Encas: Isopure Zero Carb Protein Isolate (Creamy Vanilla), Optimum Nutrition Micronized Creatine Powder, Coffee (Brewed From Grounds), Winco Foods 1% Low-Fat Chocolate Milk, Now Sports Carbo Gain. Déjeuner: Roasted Salted Cashew Nuts, Fiber One Chewy Bars - Oats & Chocolate, Fiber One Protein Bars - Peanut Butter. Dîner: Mission Flour Tortilla (Fajita), Hanover Frozen Mixed Vegetables, Wal-Mart 93/7 Lean Ground Beef, Valu Time 1% Low Fat Milk, White Rice (Long-Grain, Cooked), Perry's Ice Cream Premium Oregon Blackberry Cheesecake Ice Cream, Winco Tomato Sauce. Souper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. plus...
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3084 kcal
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Exercice:
Ménage - 30 minutes, Repos - 1 heure et 15 minutes, Cuisiner - 30 minutes, Conduire - 1 heure et 15 minutes, Bus Driving - 8 heures, Regarder TV - 5 heures et 30 minutes, Douche - 30 minutes, Musculation - 1 heure, Dormir - 5 heures et 30 minutes. plus...
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Prenant 1,6 kg par Semaine
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