chrisw77's Journal, 04 Sep 19

Seek progress, not perfection.



Pull-ups:
1 set to failure


Lateral Raises:
2 sets 8-10 reps + drop-sets
1 set to failure

**SUPER-SET**

DB Reverse Flyes:
2 sets 8-10 reps
1 set to failure


Rotator Cuff DB External Rotations:
2 sets 20 reps

**SUPER-SET**

Rotator Cuff DB Internal Rotations:
2 sets 20 reps


Cable Crunches:
2 sets 4-6 reps + 1x drop-set
1 set to failure

Calf Press on Leg Press:
3 sets to failure

Overhead Plate Raises:
x50 reps

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

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3352 kcal

Fat: 86.55g | Prot: 224.34g | Carbs: 414.22g.   Breakfast: Isernio's Premium Ground Chicken, Valu Time 1% Low Fat Milk, Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Elevenses: Bantam Blueberry Mini Stuffed Pancakes, Valu Time 1% Low Fat Milk, Winco Foods 1% Low-Fat Chocolate Milk, Optimum Nutrition Micronized Creatine Powder, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate. Lunch: Chef Hon Steamed Buns with Egg Cream Sauce, Shumai Dumpling, Cooked Broccoli (Fat Added in Cooking), Soy Sauce. Dinner: Quest Tortilla Style Protein Chips Chili Lime, Valu Time 1% Low Fat Milk, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese, General Mills French Toast Crunch. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

3132 kcal

Exercise: Yard Work (gardening) - 30 minutes, Standing - 45 minutes, Motorcycle Riding - 2 hours, Weight Training (Bodybuilding) - 1 hour and 15 minutes, Sitting - 2 hours and 30 minutes, Cooking - 15 minutes, Showering - 30 minutes, Sleeping - 5 hours and 30 minutes, Resting - 10 hours, Driving - 45 minutes. more...