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So psyched! So ready for this day!
2800+ calories coming right up! I've got an extra 45 minutes budgeted for the gym so I don't need to rush and can add more exercises, so I'm looking forward to this!
Let's see where this takes me...
Arm Day (Strength)
Slow and deliberate - no swinging
Standing Hammer Curls:
5x4 (45x2 = 90#)
Weighted Tricep Dips:
3x6 (60#)
Skullcrushers:
5x6 (70#)
EZ Bar Curls:
5x4 (80#)
Triceps Dips:
AMRAP x2 (Burnout)
EZ Bar Curls:
AMRAP (Burnout) @ 30#
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68.3 公斤
最近减少: 3.4 公斤.
还有: 0 公斤.
饮食准则: 合理的.
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2897 千卡
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脂肪: 71.57克 | 蛋白质: 167.56克 | 碳水物: 400.43克.
早餐: Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. 后早餐: Now Sports Carbo Gain, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Optimum Nutrition Micronized Creatine Powder, Ocean Spray Diet Cranberry Juice. 上午茶: Winco Foods 1% Low-Fat Chocolate Milk, Coffee (Brewed From Grounds), Isopure Zero Carb Protein Isolate (Creamy Vanilla), Now Sports Carbo Gain. 午餐: Fiber One Protein Bars - Caramel Nut. 晚餐: Taco Bell Shredded Chicken Mini Quesadilla, Taco Bell 7-Layer Burrito, Taco Bell Beefy 5-Layer Burrito, Ocean Spray Diet Cranberry Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. 夜宵: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. 更多的......
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2544 千卡
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运动:
淋浴 - 15 分钟, 睡眠 - 5 小时 和 30 分钟, 看电视 - 4 小时 和 30 分钟, 驾驶 - 1 小时 和 15 分钟, Bus Driving - 8 小时 和 30 分钟, Heavy Weight Lifting - 1 小时, 休息 - 3 小时. 更多的......
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稳定体重
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 评论
It's weird, lately I am experiencing that, I don't need to eat that much to feel full, I started eating at 10:30 today, almost 700 calories and I still have food on my plate for later, I was felling full and I was not even halfway. I exercised 50 minutes this morning before I ate.
2019年01月28日 会员：: Keilin_4
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I am soo happy because I am finally learning to listen to my stomach. 🤗
2019年01月28日 会员：: Keilin_4
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That would be a disaster, I already have problems trusting others, it is why even when my stomach claimed to be full I kept eating haha
2019年01月28日 会员：: Keilin_4
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I am excited for you! Hope you get the results you're looking for. 👍
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Great routine, Chris ! Question: the 2nd number (i.e. 3x6 for the Tris,) it's 3 sets of 6 reps each ?
2019年01月28日 会员：: lvisman96
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Chris I can feel your muscles getting bigger 🏋🏽♀️
2019年01月28日 会员：: g_ortegam
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Interesting...and obviously you are making gains...much has changed since I was training seriously. Back then, minimums were 6-8 reps heavy.
2019年01月28日 会员：: lvisman96
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I don't like doing tri/bi on same day but that's just me.
abs and HIIT for me today🤦♂️
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I've used that before...smart because you hit both the fast-twitch fibers and the slow-twitch fibers...I was just thrown by the rep-count...I would also do eccentric heavy (but so heavy that I couldn't lift it, we called them 'negative reps', and you needed a partner). The science is always changing, I guess.
2019年01月28日 会员：: lvisman96
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And AMRAP used to be called, 'training-to-failure', lol.
2019年01月28日 会员：: lvisman96
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