chrisw77's Journal, 27 Mar 19

2300 calories of surplus yesterday with a loss lol. Let me just say... as not-grossly as possible... large amounts of foods means lots of "leftovers" the next day.

Not to change the subject here, but let's change the subject...

Getting ready for 3 hours of fun!


Chest, Shoulders, and Back Day (A)
(Slow - TUT)


Pull-ups:
4 sets x 12 reps

BB Overhead Press:
4 sets x 8 reps @ 95#

DB Flat Bench Press:
10 sets x 8 reps (60x2 = 120#)
2 sets x 20 or to failure (35x2 = 70#)

DB Incline Bench Press:
5 sets x 8 reps (55x2 = 110#)

DB Incline Rows:
4 sets x 8 reps (50x2 = 100#)
1 set x 25 or to failure (30x2 =60#)

DB Reverse Flyes:
3 sets x 8 reps (25x2 = 50#)
2 sets x 20 or to failure (15x2 = 30#)

Single-Arm DB Lateral Raises:
3 sets x 8 reps (40# each arm)
2 sets x 20 or to failure (25# each arm)

DB Floor Flyes:
4 sets x 8 reps (40x2 = 80#)

BB Shrugs:
4 sets x 10 reps @ 225#

Back Extensions:
2 sets x 15 reps +25#

Chest Dips:
2 sets x20 or to failure

68.3 kg Lost so far: 3.4 kg.    Still to go: 0 kg.    Diet followed: Reasonably Well.

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4016 kcal

Fat: 161.00g | Prot: 179.65g | Carbs: 471.27g.   Breakfast: Gatorade Whey Protein Bar Chocolate Pretzel, Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Oakdell Jumbo Eggs, El Popular Chorizo. Second Breakfast: Coffee (Brewed From Grounds), Winco Foods 1% Low-Fat Chocolate Milk, Optimum Nutrition Micronized Creatine Powder, Nature's Best Isopure Low Carb Dutch Chocolate, Now Sports Carbo Gain. Elevenses: Shortbread Cookies, Fiber One Chewy Bars - Oats & Chocolate, Totino's Combination Pizza. Dinner: Tillamook Marionberry Pie Ice Cream, Fat Boy Cookies 'N Cream Ice Cream Sandwich, Great Value Key Lime Divine Ice Cream Sandwich, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Daisy Low Fat 2% Small Curd Cottage Cheese, Stouffer's Chicken Alfredo. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

4000 kcal

Exercise: Grocery Shopping - 30 minutes, Yard Work (gardening) - 1 hour and 30 minutes, Weight Training (Bodybuilding) - 2 hours and 45 minutes, Watching TV/Computer - 5 hours and 30 minutes, Showering - 30 minutes, Cooking - 30 minutes, Housework - 30 minutes, Sleeping - 8 hours, Resting - 3 hours and 15 minutes, Driving - 1 hour. more...