Diario de chrisw77, 22 oct. 19

Something sparked in me this morning. I pulled off 4700 calories, had an incredible workout, got tons of sleep... it was an amazing day for gains!

I can't wait to see another gain in the morning!


Chin-ups
1 set to failure

BB Flat Bench Press:
3 warm-up sets
1 set 4-6 reps
1 set 8-12 reps
2 sets to failure

Bent Over BB Rows:
2 sets 6-8 reps
1 set to failure


DB Overhead Shoulder Press:
3 sets (pyramid down)

**SUPER-SET**

EZ Bar Curls:
3 sets 10-12 reps


Pec Deck Machine:
1 set 6-8 reps
2 sets to failure

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4685 kcal

Grasa: 104,25g | Prot: 236,57g | Carbh: 679,68g.   Antes del Desayuno: Valu Time 1% Low Fat Milk. Desayuno: Valu Time 1% Low Fat Milk, Publix Quick Cooking Oats, Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, Winco Foods 1% Lowfat Chocolate Milk. Después del Desayuno: Valu Time 1% Low Fat Milk, Winco Foods 1% Low-Fat Chocolate Milk, Malt-O-Meal Cookies & Cream, Coffee (Brewed From Grounds), Sugar. Onces: Domino's Pizza 12" Hand Tossed Pepperoni Pizza. Almuerzo: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Spray Juice, Optimum Nutrition Micronized Creatine Powder. Cena: Valu Time 1% Low Fat Milk, Malt-O-Meal Cookies & Cream, Chicken Thigh (Skin Not Eaten), Hidden Valley Fat Free Ranch Dressing, Great Value Low Fat Chocolate Milk. Después de la Cena: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. más...

2985 kcal

Ejercicio: Trabajo de Jardinería (Jardinería) - 30 minutos, Durmiendo - 9 horas y 30 minutos, Tareas del Hogar - 15 minutos, Conduciendo - 1 hora, Cocinar - 45 minutos, Pesas - 1 hora y 15 minutos, Descansando - 4 horas y 30 minutos, Sentado - 5 horas y 30 minutos, Ducharse - 45 minutos. más...