chrisw77's Journal, 06 Jul 19

This pace for weight loss feels a lot more stable (~2lbs/week vs 4lbs/week). I'm likely retaining more muscle this way and I'm able to eat so much more!

5lbs left to go and then I'll fire up maintenance for a week before jumping back into a bulk! Right on target for August 👍🏻👍🏻

This is the final day on this  current exercise program. Tuesday starts a new workout based on EXTREME intensity. Instead of my usual supersets, I'll be employing the following techniques:

(1) 50% sets... lift heavy for one set, rest for 60 seconds, then attempt to hit at least half of the previous reps. Easy, right? No. Short and intense.

(2) Rest/pause sets... lift heavy for one set, take 30 seconds to rest, do another set, 30 seconds, then a final set. 3 sets. Done. Short and intense.

15 sets total. 45 minutes at the most per day at the gym, 5 days a week for about a month. I can't wait! 💪🏻

But for today...


Pull-ups:
1 set

DB Overhead Press:
5xMAX
** SUPERSET **
DB Hammer Curls:
5xMAX

BB Deadlift/Rows:
5xMAX

Single-Arm Lateral Raises:
3xMAX
** SUPERSET **
Reverse Flyes:
3xMAX

Pec-Deck:
5xMAX

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

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2254 kcal

Fat: 33.28g | Prot: 184.02g | Carbs: 343.52g.   Breakfast: General Mills Cinnamon Toast Crunch Snack Bar, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Second Breakfast: Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), V8 Low Sugar Carrot Mango Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Elevenses: Nature's Best Isopure Low Carb Dutch Chocolate, Now Sports Carbo Gain, Winco Foods 1% Low-Fat Chocolate Milk, Coffee (Brewed From Grounds), Optimum Nutrition Micronized Creatine Powder. Lunch: Fiber One 90 Calorie Lemon Bar, Fiber One Oats & Chocolate Chewy Bars. Dinner: Valu Time 1% Low Fat Milk, Ocean Spray Diet Cranberry Juice, Winco Foods 1% Low-Fat Chocolate Milk, Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Publix Quick Cooking Oats, Halo Top Creamery Lemon Cake Ice Cream, Daisy Low Fat 2% Small Curd Cottage Cheese, Smucker's Sugar Free Strawberry Preserves. more...

2845 kcal

Exercise: Standing - 1 hour, Bus Driving - 6 hours and 30 minutes, Sleeping - 12 hours, Showering - 30 minutes, Cooking - 30 minutes, Weight Training (Bodybuilding) - 1 hour and 15 minutes, Watching TV/Computer - 1 hour, Driving - 1 hour and 15 minutes. more...