chrisw77's Journal, 17 Sep 19

Looking at my numbers from last week and it appears that 3000 calories is what I need to make gains now. Anything less seems to be maintenance 👍🏻

I've been blasting Engelburt Humperdink and Burt Bacharach all morning and I can hardly contain all my energy - that stuff pumps me for the gym better than anything from this century (thank you Terra!).

Outta here!


BB Flat Bench Press:
3x 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


Skullcrushers:
3 sets (pyramid down)

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

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

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2630 kcal

Fat: 47.61g | Prot: 187.46g | Carbs: 379.12g.   Pre-Breakfast: Ocean Spray Diet Cranberry Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Breakfast: Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Valu Time 1% Low Fat Milk, Isernio's Premium Ground Chicken. Second Breakfast: Coffee (Brewed From Grounds), Now Sports Carbo Gain, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate. Elevenses: Quest Tortilla Style Protein Chips Chili Lime, Winco Foods 1% Low-Fat Chocolate Milk, Valu Time 1% Low Fat Milk, Fiber One Oats & Chocolate Chewy Bars (New Recipe), Fiber One 90 Calorie Lemon Bar, Optimum Nutrition Micronized Creatine Powder, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate. Dinner: Nestle Toll House Vanilla Ice Cream Sandwich, Valu Time 1% Low Fat Milk, General Mills Chocolatey Winter Lucky Charms, Daisy Low Fat 2% Small Curd Cottage Cheese, Smucker's Sugar Free Strawberry Preserves. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

3067 kcal

Exercise: Grocery Shopping - 45 minutes, Resting - 11 hours and 45 minutes, Showering - 15 minutes, Sitting - 2 hours and 30 minutes, Sleeping - 5 hours and 30 minutes, Cooking - 30 minutes, Housework - 30 minutes, Driving - 30 minutes, Weight Training (Bodybuilding) - 1 hour and 45 minutes. more...