chrisw77的日记, 2019年10月9日

I have never been so sore... 2 workouts in a day is no joke!

Trying it one more time 😧


FIRST WORKOUT:

Leg Press:
2 warm-up sets
2 sets 10-12
1 set to failure

**SUPER-SET**

Calf Press on Leg Press:
2 sets 10-12
2 sets to failure


Rack Pulls:
4 sets (pyramid up)

Lat Pull-downs:
1 warm-up set
1 set 12-15
2 sets to failure

Cable Crunches:
1 set to failure


SECOND WORKOUT:

Leg Press:
3 sets to failure

**SUPER-SET**

Calf Press on Leg Press:
3 sets to failure


Lat Pull-downs:
1 set 12-15
2 sets to failure

73.9 公斤 最近减少: 0 公斤.    还有: 0 公斤.    饮食准则: 合理的.

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4177 千卡

脂肪: 119.21克 | 蛋白质: 226.78克 | 碳水物: 551.44克.   前早餐: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Ocean Spray Diet Cranberry Juice. 早餐: Publix Quick Cooking Oats, Better'n Eggs Better'n Eggs, Winco Foods 1% Lowfat Chocolate Milk, Blue Diamond Almond Breeze Original, Egg Beaters Egg Beaters - Southwestern Style. 后早餐: Valu Time 1% Low Fat Milk, Pillsbury Toaster Strudel - Cream Cheese & Strawberry. 上午茶: Winco Beef Ravioli in Tomato & Meat Sauce, America's Northwest Raspberry Jam, Franz Hawaiian Bread, WinCo Foods Creamy Peanut Butter, Great Value Low Fat Chocolate Milk. 午餐: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Spray Juice, Fiber One Soft Baked Bars Lemon Bar, Optimum Nutrition Micronized Creatine Powder. 晚餐: General Mills Cocoa Puffs Brownie Crunch Cereal, Umpqua Huckleberry Cheesecake Ice Cream, Sara Lee All Butter Pound Cake, Kellogg's Froot Loops Marshmallow Cereal, Chicken Thigh (Skin Not Eaten), Hidden Valley Fat Free Ranch Dressing, Valu Time 1% Low Fat Milk. 夜宵: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. 更多的......

2391 千卡

运动: 淋浴 - 30 分钟, 休息 - 7 小时 和 15 分钟, 坐着 - 5 小时, 睡眠 - 9 小时, 健美 - 30 分钟, 家务 - 30 分钟, 烹饪 - 30 分钟, 驾驶 - 45 分钟. 更多的......