Journal de chrisw77, 17 sept. 19

Looking at my numbers from last week and it appears that 3000 calories is what I need to make gains now. Anything less seems to be maintenance 👍🏻

I've been blasting Engelburt Humperdink and Burt Bacharach all morning and I can hardly contain all my energy - that stuff pumps me for the gym better than anything from this century (thank you Terra!).

Outta here!


BB Flat Bench Press:
3x 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:
3 sets (pyramid down)

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

73,0 kg Perdu jusqu'à présent: 0 kg.    Reste à parcourir: 0 kg.    Régime suivi: Raisonnablement Bien.

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2630 kcal

Gras: 47,61g | Prot: 187,46g | Glu: 379,12g.   Encas: Ocean Spray Diet Cranberry Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Petit Déjeuner: Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Valu Time 1% Low Fat Milk, Isernio's Premium Ground Chicken. Collation: Coffee (Brewed From Grounds), Now Sports Carbo Gain, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate. Encas: Quest Tortilla Style Protein Chips Chili Lime, Winco Foods 1% Low-Fat Chocolate Milk, Valu Time 1% Low Fat Milk, Fiber One Oats & Chocolate Chewy Bars (New Recipe), Fiber One 90 Calorie Lemon Bar, Optimum Nutrition Micronized Creatine Powder, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate. Dîner: Nestle Toll House Vanilla Ice Cream Sandwich, Valu Time 1% Low Fat Milk, General Mills Chocolatey Winter Lucky Charms, Daisy Low Fat 2% Small Curd Cottage Cheese, Smucker's Sugar Free Strawberry Preserves. Souper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. plus...

3067 kcal

Exercice: Épicerie - 45 minutes, Repos - 11 heures et 45 minutes, Douche - 15 minutes, Assis - 2 heures et 30 minutes, Dormir - 5 heures et 30 minutes, Cuisiner - 30 minutes, Ménage - 30 minutes, Conduire - 30 minutes, Musculation - 1 heure et 45 minutes. plus...