chrisw77's Journal, 08 Oct 19

So, I finally pulled the trigger and got a Planet Fitness membership. I've decided to use it to throw a light second workout onto my Tuesday and Wednesday nights (my weekend from work).

Now, this last week I increased to 3300 calories/day and still lost weight. With the amount of work I'm putting in, I just need to trust when I take my measurements that there'll be muscle mass increase regardless what the scale says 💪


FIRST WORKOUT:

Chin-ups
1 set to failure

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

Bent Over BB Rows:
2 sets 6-8 reps
1 set to failure


DB Overhead Shoulder Press:
3 sets (pyramid down)

**SUPER-SET**

EZ Bar Curls:
3 sets 10-12 reps


Pec Deck Machine:
1 set 6-8 reps
2 sets to failure



SECOND WORKOUT:

Lateral Raises:
5 sets (pyramid down)

Incline DB Bench Press:
3 sets to failure

Skullcrushers:
1 set 8-12 reps
1 set to failure

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

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3415 kcal

Fat: 92.39g | Prot: 187.93g | Carbs: 467.16g.   Breakfast: Egg Beaters Egg Beaters - Southwestern Style, Winco Foods 1% Lowfat Chocolate Milk, Better'n Eggs Better'n Eggs. Second Breakfast: Coffee (Brewed From Grounds), Sugar, Pillsbury Toaster Strudel - Cream Cheese & Strawberry, Blue Diamond Almond Breeze Original. Elevenses: Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Great Value Low Fat Chocolate Milk, WinCo Foods Creamy Peanut Butter, America's Northwest Raspberry Jam, Franz Hawaiian Bread. Lunch: Optimum Nutrition Micronized Creatine Powder, Fiber One Soft Baked Bars Lemon Bar, Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Ocean Spray Diet Cranberry Spray Juice. Dinner: Fat Boy Mini Ice Cream Sandwich, Kellogg's Froot Loops Marshmallow Cereal, Valu Time 1% Low Fat Milk, Hidden Valley Fat Free Ranch Dressing, Chicken Thigh (Skin Not Eaten). Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

3328 kcal

Exercise: Weight Training (Bodybuilding) - 2 hours, Resting - 6 hours and 30 minutes, Grocery Shopping - 30 minutes, Cooking - 1 hour, Showering - 1 hour, Driving - 45 minutes, Housework - 15 minutes, Sleeping - 7 hours, Sitting - 5 hours. more...