chrisw77's Journal, 24 Sep 19

This is the big day... 2 hours of limit-pushing at the gym. All the rest are 1 hour, but since cutting back from 5 to 4 days a week, I've gotta make decent use of my time 💪


BB Flat Bench Press:
3 warm-up sets
1 set 4-6 reps
1 set 8-12 reps
2 sets to failure


Rack Pulls:
4 sets (pyramid up)

**SUPER-SET**

DB Overhead Shoulder Press:
3 sets (pyramid down)


Calf Press on Seated Leg Press:
3 sets 8-12 reps

 **SUPER-SET**

EZ Bar Curls:
2 sets 8-12 reps

 **SUPER-SET**

EZ Bar Reverse Curls:
1 set 4-6 reps


Skullcrushers:
1 set 4-6 reps
1 set 8-12 reps

Pec Deck Machine:
1 set 4-6 reps
2 sets to failure

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

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3063 kcal

Fat: 69.08g | Prot: 203.07g | Carbs: 412.48g.   Breakfast: Winco Foods 1% Lowfat Chocolate Milk, Isernio's Premium Ground Chicken, Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Second Breakfast: Coffee (Brewed From Grounds), Now Sports Carbo Gain, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate. Elevenses: Fat Boy Mini Ice Cream Sandwich, General Mills Lucky Charms Cereal Bar (24g), Daisy Light Sour Cream, Wal-Mart 93/7 Lean Ground Beef, WinCo Foods Mixed Vegetables, Sweet Potato (Without Skin, Cooked, Boiled), Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Ocean Spray Diet Cranberry Spray Juice, Fiber One 90 Calorie Lemon Bar. Dinner: Fat Boy Mini Ice Cream Sandwich, General Mills Very Berry Cheerios, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese, General Mills Chocolatey Winter Lucky Charms, Valu Time 1% Low Fat Milk. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

3195 kcal

Exercise: Shopping - 30 minutes, Yard Work (gardening) - 15 minutes, Driving - 1 hour and 45 minutes, Housework - 15 minutes, Cooking - 15 minutes, Grocery Shopping - 45 minutes, Resting - 7 hours and 45 minutes, Weight Training (Bodybuilding) - 1 hour and 45 minutes, Sleeping - 8 hours, Sitting - 2 hours and 30 minutes, Showering - 15 minutes. more...