chrisw77- Журнал, 08 окт 19

So, I finally pulled the trigger and got a Planet Fitness membership. I've decided to use it to throw a light second workout onto my Tuesday and Wednesday nights (my weekend from work).

Now, this last week I increased to 3300 calories/day and still lost weight. With the amount of work I'm putting in, I just need to trust when I take my measurements that there'll be muscle mass increase regardless what the scale says 💪


FIRST WORKOUT:

Chin-ups
1 set to failure

BB Flat Bench Press:
3 warm-up sets
1 set 4-6 reps
1 set 8-12 reps
2 sets to failure

Bent Over BB Rows:
2 sets 6-8 reps
1 set to failure


DB Overhead Shoulder Press:
3 sets (pyramid down)

**SUPER-SET**

EZ Bar Curls:
3 sets 10-12 reps


Pec Deck Machine:
1 set 6-8 reps
2 sets to failure



SECOND WORKOUT:

Lateral Raises:
5 sets (pyramid down)

Incline DB Bench Press:
3 sets to failure

Skullcrushers:
1 set 8-12 reps
1 set to failure

73,5 кг Потеряно до сих пор: 0 кг.    Еще предстоит сделать: 0 кг.    Следовательность диеты: Достаточно Хорошо.

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3415 ккал

Жир: 92,39г | Белк: 187,93г | Углев: 467,16г.   Завтрак: Egg Beaters Egg Beaters - Southwestern Style, Winco Foods 1% Lowfat Chocolate Milk, Better'n Eggs Better'n Eggs. После Завтрака: Coffee (Brewed From Grounds), Sugar, Pillsbury Toaster Strudel - Cream Cheese & Strawberry, Blue Diamond Almond Breeze Original. До Обеда: Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Great Value Low Fat Chocolate Milk, WinCo Foods Creamy Peanut Butter, America's Northwest Raspberry Jam, Franz Hawaiian Bread. Обед: Optimum Nutrition Micronized Creatine Powder, Fiber One Soft Baked Bars Lemon Bar, Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Ocean Spray Diet Cranberry Spray Juice. Ужин: Fat Boy Mini Ice Cream Sandwich, Kellogg's Froot Loops Marshmallow Cereal, Valu Time 1% Low Fat Milk, Hidden Valley Fat Free Ranch Dressing, Chicken Thigh (Skin Not Eaten). После Ужина: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. подробнее ...

3328 ккал

Упражнение: Силовая Тренировка - 2 часа, Отдыхать - 6 часа и 30 минуты, Супермаркет Торговый - 30 минуты, Приготовление Пищи - 1 час, Принятие Душа - 1 час, Вождение - 45 минуты, Работа по Дому - 15 минуты, Спать - 7 часа, Сидеть - 5 часа. подробнее ...