All_Pain_No_Gainz 's dagbok, 03 maj 22

Trying to grow big chesticles at a gym that only has one set of 100lb dumbbells is hard when you don't always have a spotter to double stack the dumbbells in your hands. So I'm working on higher reps with what there.

FitNotes Workout - Tuesday 3rd May 2022
Total Volume: 46,342.5 lbs
Total Sets: 60
Total Reps: 898

** Flat Dumbbell Bench Press **
- 50.0 lbs x 15 reps
- 50.0 lbs x 15 reps
- 70.0 lbs x 4 reps
- 80.0 lbs x 4 reps
- 90.0 lbs x 10 reps
- 95.0 lbs x 13 reps
- 100.0 lbs x 13 reps [PR]
- 70.0 lbs x 10 reps
- 50.0 lbs x 11 reps
- 40.0 lbs x 13 reps

** Smith Machine Incline Bench **
- 20 reps
- 70.0 lbs x 10 reps
- 90.0 lbs x 10 reps
- 160.0 lbs x 10 reps
- 180.0 lbs x 5 reps [PR]
- 90.0 lbs x 9 reps
- 70.0 lbs x 11 reps [PR]
- 50.0 lbs x 13 reps [PR]
- 20.0 lbs x 17 reps [PR]

** Hex Press **
- 50.0 lbs x 10 reps
- 50.0 lbs x 11 reps [PR]
- 50.0 lbs x 11 reps

** Seated Machine Fly **
- 85.0 lbs x 20 reps
- 160.0 lbs x 10 reps
- 160.0 lbs x 10 reps
- 160.0 lbs x 10 reps
- 160.0 lbs x 10 reps
- 130.0 lbs x 5 reps
- 85.0 lbs x 9 reps

** Rear Delt Machine Fly ** (Superset 1)
- 70.0 lbs x 30 reps
- 145.0 lbs x 8 reps
- 155.0 lbs x 8 reps [PR]
- 155.0 lbs x 8 reps
- 155.0 lbs x 8 reps

** Hvy Rear Delt Fly Partials ** (Superset 1)
- 35.0 lbs x 25 reps [PR]
- 35.0 lbs x 25 reps
- 35.0 lbs x 25 reps
- 35.0 lbs x 25 reps

** Lateral Dumbbell Raise **
- 22.5 lbs x 30 reps
- 25.0 lbs x 30 reps
- 27.5 lbs x 30 reps
- 30.0 lbs x 30 reps [PR]
- 30.0 lbs x 30 reps
- 30.0 lbs x 30 reps
- 25.0 lbs x 10 reps
- 15.0 lbs x 10 reps
- 10.0 lbs x 10 reps
- 7.5 lbs x 20 reps
- 5.0 lbs x 22 reps

** Single Handle Push Downs **
- 25.0 lbs x 30 reps
- 42.5 lbs x 15 reps
- 57.5 lbs x 12 reps
- 57.5 lbs x 12 reps
- 57.5 lbs x 10 reps

** Bent Over Single Handle Extensions **
- 25.0 lbs x 15 reps
- 25.0 lbs x 15 reps
- 25.0 lbs x 15 reps
- 25.0 lbs x 15 reps
- 15.0 lbs x 9 reps
- 5.0 lbs x 17 reps

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3546 kcal

Fett: 71,42g | Prot: 336,94g | Kolh.: 395,60g.   Frukost: Ghirardelli 100% Cacao Unsweetened Chocolate, WinCo Foods Frozen Blueberries, Rivalus Promasil Milk Chocolate , Two Good Vanilla Greek Yogurt, Quaker Old Fashioned Oats. Efter frukost: Mahatma Basmati Rice, Fresh Express Organic Baby Spinach, Cub Foods Ground Beef (93% Lean / 7% Fat). Lunch: Cub Foods Ground Beef (93% Lean / 7% Fat), Fresh Express Organic Baby Spinach, Mahatma Basmati Rice. Före middag: Rivalus Promasil Milk Chocolate , Laura Scudder's All Natural Old Fashioned Smooth Peanut Butter, Cream of Wheat Cream of Rice. Middag: Kellogg's Rice Krispies (40g), Bananas, Rivalus Promasil Milk Chocolate. Efter middag: Nature Valley Cranberry Almond Protein Crunchy Granola, Dannon Oikos Triple Zero - Mixed Berry, Rivalus Promasil Milk Chocolate, WinCo Foods Frozen Blueberries. Snacks/Annat: Dymatize Nutrition ISO 100 Hydrolyzed 100% Whey Protein Isolate - Gourmet Chocolate, Granite Recovery. mer...

2418 kcal

Träning: Google Fit - 24 timmar. mer...