Diario de chrisw77, 25 jul. 19

I'll see how things go today. I may need to switch up the exercises on-the-fly because I tweaked my back yesterday deadlifting really heavy.

No biggie. Just a tiny strain - caught it immediately and bailed on the weights before anything pulled too badly.

A week of ibuprofen and babysitting my lower back and I'll be ready to do a de-load to work my weights back up slooooowly 👍🏻.


Shoulders, Core


DB Overhead Press:
Warm-up x1 set
3 hard sets 4-6

Lateral Raises:
3 sets 8-10

Reverse Flyes:
3 sets 8-10

Cable Crunches:
3 sets 4-6

DB Shrugs:
3 sets 8-10

72,1 kg Disminuído hasta ahora: 0 kg.    Aún para ir: 0 kg.    Dieta seguida: Bien.

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1874 kcal

Grasa: 32,30g | Prot: 198,88g | Carbh: 191,73g.   Desayuno: Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, Valu Time 1% Low Fat Milk, Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Isernio's Premium Ground Chicken. Onces: Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Coffee (Brewed From Grounds), Optimum Nutrition Micronized Creatine Powder. Almuerzo: Ocean Spray Diet Cranberry Spray Juice, Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream). Cena: Basmati Rice, Hidden Valley Fat Free Ranch Dressing, S&W Black Beans, Valu Time 1% Low Fat Milk, Winco Foods 1% Low-Fat Chocolate Milk, Chicken Thigh (Skin Not Eaten). Después de la Cena: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. más...

2768 kcal

Ejercicio: Tareas del Hogar - 30 minutos, Pesas - 1 hora, Cocinar - 45 minutos, Ver TV - 1 hora, Durmiendo - 7 horas y 30 minutos, Descansando - 3 horas y 45 minutos, Bus Driving - 7 horas y 30 minutos, Ducharse - 30 minutos, Conduciendo - 1 hora y 30 minutos. más...