chrisw77's Journal, 30 Apr 19

Big drop - time to push that needle up again!

Got a 4500 calorie day today with another 1000 calorie surplus, so that should do the trick!

Breakfast, then Jim!


BB Squats:
3 sets x 8 reps @ 245#

Flat BB Bench Press:
3 sets x 8 reps @ 140#

Rotator Cuff DB External Rotations:
3 sets x 12 reps (15 x 2 = 30#)

Rotator Cuff DB Internal Rotations:
3 sets x 12 reps (15 x 2 = 30#)

Incline DB Row:
3 sets x 8 reps (65 x 2 = 130#)

Incline DB Bench Press:
3 sets to failure (45 x 2 = 90#)

EZ Bar Curls:
3 sets x 8 reps @ 70#

Sit-ups:
3 sets x 15 reps (+10#)

Lat Pull-down Machine:
3 sets x 8 reps @ 200#

Skullcrushers:
2 sets to failure @ 50#

Pec Deck Machine:
3 sets x 8 reps @ 115#

71.2 kg Lost so far: 0.5 kg.    Still to go: 0 kg.    Diet followed: Reasonably Well.

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4446 kcal

Fat: 189.27g | Prot: 217.85g | Carbs: 483.50g.   Breakfast: Mrs. Freshley's Frosted Mini Donuts (85g), Carl's Jr. Froot Loops Mini Donuts, Valu Time 1% Low Fat Milk, Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk. Second Breakfast: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Juice, Optimum Nutrition Micronized Creatine Powder. Elevenses: Little Caesars Extramostbestest Sausage Pizza. Dinner: Klondike Choco Taco Chocolate, Little Caesars Extramostbestest Sausage Pizza, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Daisy Low Fat 2% Small Curd Cottage Cheese, Smucker's Sugar Free Strawberry Preserves, Valu Time 1% Low Fat Milk. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

3465 kcal

Exercise: Yard Work (gardening) - 30 minutes, Driving - 1 hour and 15 minutes, Weight Training (Bodybuilding) - 1 hour and 30 minutes, Cooking - 30 minutes, Showering - 30 minutes, Sleeping - 8 hours, Watching TV/Computer - 9 hours, Housework - 15 minutes, Resting - 2 hours and 30 minutes. more...