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Back to work! 🏋️♂️ Round two...
Pull-ups:
1 set x 10 reps
Deadlifts:
3 sets x 5 reps @ 255#
DB Overhead Press:
3 sets x 8 reps (30 x 2 = 60#)
Chest Dips:
3 sets to failure
Calf Press on Leg Press Machine:
3 sets x 15 reps @ 280#
Side Bends:
3 sets x 10 reps @ 45# (one side at a time)
DB Rear Delt Flyes:
3 sets x 8 reps (35 x 2 = 70#)
** SUPER-SET **
DB Lateral Raises:
3 sets to failure (20 x 2 = 40#)
** Drop-sets @ 15 x 2 = 30# **
Pec Deck Machine:
3 sets x 8 reps @ 100#
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70.8 kg
Lost so far: 0.9 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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3832 kcal
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Fat: 112.57g | Prot: 181.38g | Carbs: 550.01g.
Breakfast: PBfit Peanut Butter Powder, Nabisco Chewy Chips Ahoy! with Reese's, Valu Time 1% Low Fat Milk, Little Debbie Peanut Butter Crunch, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Elevenses: Now Sports Carbo Gain, Winco Foods 1% Low-Fat Chocolate Milk, Coffee (Brewed From Grounds), Optimum Nutrition Micronized Creatine Powder, Isopure Zero Carb Protein Isolate (Creamy Vanilla). Lunch: Fiber One Chewy Bars - Oats & Chocolate, Roasted Salted Cashew Nuts. Dinner: Kellogg's Frosted Mini-Wheats - Strawberry, Smucker's Sugar Free Strawberry Preserves, Kellogg's Strawberry Rice Krispies, Valu Time 1% Low Fat Milk, Daisy Low Fat 2% Small Curd Cottage Cheese, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Perry's Ice Cream Premium Oregon Blackberry Cheesecake Ice Cream. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
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3304 kcal
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Exercise:
Resting - 45 minutes, Housework - 30 minutes, Driving - 1 hour and 30 minutes, Showering - 30 minutes, Bus Driving - 8 hours, Weight Training (Bodybuilding) - 1 hour and 45 minutes, Cooking - 30 minutes, Watching TV/Computer - 3 hours and 30 minutes, Sleeping - 7 hours. more...
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Losing 1.6 kg a Week
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