chrisw77's Journal, 04 Jun 19

Workout: simplified and amplified...

Knocked off a lot of exercises to focus intently on what needs the most attention with some strict volume training at REALLY slow tempos.

Cutting rest periods to 60-75 seconds, decreasing weights, and pushing negatives (slow movements) like crazy for my last 6 weeks (hopefully) to finish off this bulk cycle hard 💪🏻

1 warm-up.
5 exercises.
1.5 hours.
111% intensity.
2 gallons of sweat.
1 huge meal at the end of today's rainbow.

Doin' it! 🤘


150 back reps.
100 chest reps.
50 shoulder reps.


Pull-ups:
1 set

Incline DB Bench Press:
5x10
** SUPERSET **
Incline DB Rows:
5x10

DB Bench Press:
5x10
** SUPERSET **
Lateral Raises:
5x10

Lat Pull-downs (Machine):
10x10

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

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4237 kcal

Fat: 102.29g | Prot: 213.48g | Carbs: 611.53g.   Breakfast: Nature's Best Isopure Low Carb Dutch Chocolate, Valu Time 1% Low Fat Milk, Malt-O-Meal Fruity Dyno-Bites, Valu Time 1% Low Fat Milk, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Second Breakfast: V8 V-Fusion Peach Mango, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Elevenses: Kikkoman Teriyaki Sauce, Winco Sweet & Sour Chicken, Valu Time 1% Low Fat Milk, Optimum Nutrition Micronized Creatine Powder, Winco Foods 1% Low-Fat Chocolate Milk. Dinner: Valu Time 1% Low Fat Milk, Franz Old Fashioned Donuts, Daisy Low Fat 2% Small Curd Cottage Cheese, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Smucker's Sugar Free Strawberry Preserves, Stouffer's Chicken Alfredo. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

3388 kcal

Exercise: Yard Work (gardening) - 15 minutes, Volume Superset Workout - 1 hour and 15 minutes, Housework - 15 minutes, Driving - 1 hour and 15 minutes, Cooking - 45 minutes, Watching TV/Computer - 8 hours, Sleeping - 7 hours, Resting - 4 hours and 30 minutes, Showering - 45 minutes. more...