Diario de chrisw77, 27 mar. 19

2300 calories of surplus yesterday with a loss lol. Let me just say... as not-grossly as possible... large amounts of foods means lots of "leftovers" the next day.

Not to change the subject here, but let's change the subject...

Getting ready for 3 hours of fun!


Chest, Shoulders, and Back Day (A)
(Slow - TUT)


Pull-ups:
4 sets x 12 reps

BB Overhead Press:
4 sets x 8 reps @ 95#

DB Flat Bench Press:
10 sets x 8 reps (60x2 = 120#)
2 sets x 20 or to failure (35x2 = 70#)

DB Incline Bench Press:
5 sets x 8 reps (55x2 = 110#)

DB Incline Rows:
4 sets x 8 reps (50x2 = 100#)
1 set x 25 or to failure (30x2 =60#)

DB Reverse Flyes:
3 sets x 8 reps (25x2 = 50#)
2 sets x 20 or to failure (15x2 = 30#)

Single-Arm DB Lateral Raises:
3 sets x 8 reps (40# each arm)
2 sets x 20 or to failure (25# each arm)

DB Floor Flyes:
4 sets x 8 reps (40x2 = 80#)

BB Shrugs:
4 sets x 10 reps @ 225#

Back Extensions:
2 sets x 15 reps +25#

Chest Dips:
2 sets x20 or to failure

68,3 kg Disminuído hasta ahora: 3,4 kg.    Aún para ir: 0 kg.    Dieta seguida: Bien.

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4016 kcal

Grasa: 161,00g | Prot: 179,65g | Carbh: 471,27g.   Desayuno: Gatorade Whey Protein Bar Chocolate Pretzel, Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Oakdell Jumbo Eggs, El Popular Chorizo. Después del Desayuno: Coffee (Brewed From Grounds), Winco Foods 1% Low-Fat Chocolate Milk, Optimum Nutrition Micronized Creatine Powder, Nature's Best Isopure Low Carb Dutch Chocolate, Now Sports Carbo Gain. Onces: Shortbread Cookies, Fiber One Chewy Bars - Oats & Chocolate, Totino's Combination Pizza. Cena: Tillamook Marionberry Pie Ice Cream, Fat Boy Cookies 'N Cream Ice Cream Sandwich, Great Value Key Lime Divine Ice Cream Sandwich, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Daisy Low Fat 2% Small Curd Cottage Cheese, Stouffer's Chicken Alfredo. Después de la Cena: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. más...

4000 kcal

Ejercicio: Tienda de Comestibles - 30 minutos, Trabajo de Jardinería (Jardinería) - 1 hora y 30 minutos, Pesas - 2 horas y 45 minutos, Ver TV - 5 horas y 30 minutos, Ducharse - 30 minutos, Cocinar - 30 minutos, Tareas del Hogar - 30 minutos, Durmiendo - 8 horas, Descansando - 3 horas y 15 minutos, Conduciendo - 1 hora. más...