chrisw77's Journal, 21 Aug 19

It blows my mind every time! A 3200-calorie day yesterday with a 1.5lb loss. Granted, I log the time at the gym, but a million leg presses probably burn more calories than shoulder lifts. It all balances at the end of the week though.

Also, I'm very accurate with my records of food, but I tend to underreport my activity just to provide a buffer. My 500-calorie surplus yesterday was probably more like 100.

I'm still in a great place and within range, so I'm content. Muscle up; fat down 💪


Pull-ups:
1 set to failure


Lateral Raises:
2 sets 8-10 reps + drop-sets
1 set to failure

**SUPER-SET**

DB Reverse Flyes:
2 sets 8-10 reps
1 set to failure


Weighted Back Extensions:
2 sets 10 reps

**GIANT-SET**

Rotator Cuff DB External Rotations:
3 sets 15 reps

**GIANT-SET**

Rotator Cuff DB Internal Rotations:
3 sets 15 reps


Cable Crunches:
3 sets 4-6 reps + 1x drop-set
1 set to failure

Calf Press on Leg Press:
3 sets to failure

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

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2312 kcal

Fat: 52.57g | Prot: 155.72g | Carbs: 321.49g.   Breakfast: Isernio's Premium Ground Chicken, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Valu Time 1% Low Fat Milk. Second Breakfast: General Mills Cinnamon Toast Crunch Treats (24g). Elevenses: Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Now Sports Carbo Gain, Optimum Nutrition Micronized Creatine Powder, Coffee (Brewed From Grounds). Dinner: Fiber One Soft Baked Lemon Bar, Valu Time 1% Low Fat Milk, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese, Hot Pockets Meatballs & Mozzarella, Fiber One Oats & Chocolate Chewy Bars, Fiber One 90 Calorie Lemon Bar, General Mills Lucky Charms Cereal Bar (24g). Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

2698 kcal

Exercise: Yard Work (gardening) - 45 minutes, Desk Work - 15 minutes, Grocery Shopping - 30 minutes, Cooking - 15 minutes, Showering - 15 minutes, Sitting - 2 hours and 30 minutes, Weight Training (Bodybuilding) - 1 hour, Sleeping - 7 hours, Resting - 10 hours, Driving - 1 hour and 30 minutes. more...