This pace for weight loss feels a lot more stable (~2lbs/week vs 4lbs/week). I'm likely retaining more muscle this way and I'm able to eat so much more!
5lbs left to go and then I'll fire up maintenance for a week before jumping back into a bulk! Right on target for August 👍🏻👍🏻
This is the final day on this current exercise program. Tuesday starts a new workout based on EXTREME intensity. Instead of my usual supersets, I'll be employing the following techniques:
(1) 50% sets... lift heavy for one set, rest for 60 seconds, then attempt to hit at least half of the previous reps. Easy, right? No. Short and intense.
(2) Rest/pause sets... lift heavy for one set, take 30 seconds to rest, do another set, 30 seconds, then a final set. 3 sets. Done. Short and intense.
15 sets total. 45 minutes at the most per day at the gym, 5 days a week for about a month. I can't wait! 💪🏻
But for today...
Pull-ups: 1 set
DB Overhead Press: 5xMAX ** SUPERSET ** DB Hammer Curls: 5xMAX
BB Deadlift/Rows: 5xMAX
Single-Arm Lateral Raises: 3xMAX ** SUPERSET ** Reverse Flyes: 3xMAX
Pec-Deck: 5xMAX
|
72,6 кг
Потеряно до сих пор: 0 кг.
Еще предстоит сделать: 0 кг.
Следовательность диеты: Достаточно Хорошо.
|
|
2254 ккал
|
Жир: 33,28г | Белк: 184,02г | Углев: 343,52г.
Завтрак: General Mills Cinnamon Toast Crunch Snack Bar, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. После Завтрака: Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), V8 Low Sugar Carrot Mango Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. До Обеда: Nature's Best Isopure Low Carb Dutch Chocolate, Now Sports Carbo Gain, Winco Foods 1% Low-Fat Chocolate Milk, Coffee (Brewed From Grounds), Optimum Nutrition Micronized Creatine Powder. Обед: Fiber One 90 Calorie Lemon Bar, Fiber One Oats & Chocolate Chewy Bars. Ужин: Valu Time 1% Low Fat Milk, Ocean Spray Diet Cranberry Juice, Winco Foods 1% Low-Fat Chocolate Milk, Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Publix Quick Cooking Oats, Halo Top Creamery Lemon Cake Ice Cream, Daisy Low Fat 2% Small Curd Cottage Cheese, Smucker's Sugar Free Strawberry Preserves. подробнее ...
|
|
2845 ккал
|
Упражнение:
Стоять - 1 час, Bus Driving - 6 часа и 30 минуты, Спать - 12 часа, Принятие Душа - 30 минуты, Приготовление Пищи - 30 минуты, Силовая Тренировка - 1 час и 15 минуты, Просмотр Телевизора - 1 час, Вождение - 1 час и 15 минуты. подробнее ...
|
Потеряно 4,8 кг за Неделю
|