Business as usual.
Final workout of the week - gonna make it count! 💪🏻
WORKOUT D:
Pull-Up: 1 set to failure
Leg Press: 4 sets, 10 reps (heavy)
**SUPER-SET**
Calf Press on Leg Press Machine: 4 sets, 15 reps (heavy)
Rack Pull: 1 set, 25 reps (light) 1 set, 15 reps (medium) 1 set, 8 reps (heavy) 1 set to failure (medium)
**SUPER-SET**
BB Shrug: 1 set, 25 reps (light) 1 set, 15 reps (medium) 1 set to failure (medium)
**SUPER-SET**
EZ Bar Reverse Curl: 4 sets, 10 reps (heavy)
Arnold Press: 4 sets, 10 reps (heavy)
**SUPER-SET**
Lateral Raise: 3 sets, decreasing (light)
Close-Grip Lat Pulldown: 2 sets, 15 reps (heavy)
Wide-Grip Lat Pulldown: 2 sets, to failure (light)
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73,9 кг
Потеряно до сих пор: 0 кг.
Еще предстоит сделать: 0 кг.
Следовательность диеты: Достаточно Хорошо.
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2419 ккал
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Жир: 50,90г | Белк: 253,79г | Углев: 232,73г.
Завтрак: Hidden Valley Fat Free Ranch Dressing, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Optimum Nutrition Micronized Creatine Powder, Kaged Muscle Citrulline, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Juice, Valu Time 1% Low Fat Milk, Quaker Instant Oatmeal - Strawberries & Cream, Publix Quick Cooking Oats. После Завтрака: Coffee (Brewed From Grounds). До Обеда: Slim-Fast Shakes - Cappuccino Delight, General Mills Cinnamon Toast Crunch Treats (24g), Now Sports Carbo Gain, Nature's Best Isopure Low Carb Dutch Chocolate, Coffee (Brewed From Grounds). Обед: Kind Fruit & Nut Almond & Coconut Bar, Ocean Spray Diet Cranberry Spray Juice, Fiber One Chewy Bars - Oats & Chocolate, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Ужин: Stubb's Bar-B-Q Sauce Original, Skinless Chicken Breast, Tillamook Marionberry Pie Ice Cream, Hidden Valley Fat Free Ranch Dressing, Earthbound Farm Organic Spring Mix. После Ужина: Vitafusion MultiVites Gummy Vitamins, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion Extra Strength Melatonin Gummies. подробнее ...
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3293 ккал
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Упражнение:
Bus Driving (~130 cals/hr) - 10 часа и 30 минуты, Intense Weightlifting (540 cals/hr) - 1 час и 45 минуты, Спать - 5 часа и 30 минуты, Вождение - 1 час и 15 минуты, Сидеть - 1 час, Принятие Душа - 15 минуты, Приготовление Пищи - 15 минуты, Отдыхать - 3 часа и 30 минуты. подробнее ...
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Потеряно 4,8 кг за Неделю
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