All_Pain_No_Gainz 's dagbok, 20 maj 22

All_Pain_No_Gainz 's profil | < Tidigare införande |Nästa införande >

pump push day
FitNotes Workout - Friday 20th May 2022
Total Volume: 49,295 lbs
Total Sets: 61
Total Reps: 982

** Roc-it Incline Press **
- 70.0 lbs x 20 reps
- 90.0 lbs x 15 reps
- 160.0 lbs x 12 reps
- 180.0 lbs x 12 reps
- 230.0 lbs x 12 reps
- 270.0 lbs x 12 reps [PR]
- 320.0 lbs x 8 reps [PR]

** Life Fitness Chest Fly **
- 75.0 lbs x 15 reps [PR]
- 75.0 lbs x 15 reps
- 75.0 lbs x 15 reps
- 75.0 lbs x 15 reps

** Decline Hammer Strength Chest Press **
- 90.0 lbs x 10 reps
- 140.0 lbs x 10 reps
- 180.0 lbs x 10 reps
- 250.0 lbs x 10 reps

** Twist Press **
- 35.0 lbs x 10 reps
- 45.0 lbs x 10 reps [PR]
- 55.0 lbs x 8 reps
- 60.0 lbs x 8 reps [PR]
- 60.0 lbs x 8 reps
- 60.0 lbs x 8 reps

** Bent Over Lateral Raise ** (Superset 1)
- 15.0 lbs x 20 reps
- 15.0 lbs x 20 reps
- 15.0 lbs x 20 reps
- 25.0 lbs x 20 reps [PR]
- 25.0 lbs x 20 reps
- 25.0 lbs x 20 reps
- 25.0 lbs x 20 reps

** Lateral Dumbbell Raise ** (Superset 1)
- 15.0 lbs x 15 reps
- 15.0 lbs x 15 reps
- 15.0 lbs x 15 reps
- 15.0 lbs x 15 reps
- 15.0 lbs x 15 reps
- 15.0 lbs x 15 reps
- 15.0 lbs x 15 reps

** Front Dumbbell Raise ** (Superset 1)
- 15.0 lbs x 30 reps
- 15.0 lbs x 30 reps
- 15.0 lbs x 30 reps
- 25.0 lbs x 30 reps [PR]
- 25.0 lbs x 30 reps
- 25.0 lbs x 30 reps
- 25.0 lbs x 30 reps

** V-Bar Push Down **
- 35.0 lbs x 20 reps
- 35.0 lbs x 20 reps
- 95.0 lbs x 12 reps [PR] [Full stack]
- 95.0 lbs x 12 reps
- 95.0 lbs x 12 reps
- 95.0 lbs x 12 reps

** Dual Rope Press Down ** (Superset 2)
- 40.0 lbs x 15 reps
- 40.0 lbs x 15 reps
- 40.0 lbs x 15 reps
- 40.0 lbs x 15 reps

** Bent Over Rope Extensions ** (Superset 2)
- 25.0 lbs x 15 reps
- 25.0 lbs x 15 reps
- 25.0 lbs x 15 reps
- 25.0 lbs x 15 reps

** Incline Ez Bar Skull Crushers **
- 20 reps [Tris destroyed already]
- 20 reps
- 40.0 lbs x 12 reps [PR]
- 40.0 lbs x 12 reps
- 40.0 lbs x 12 reps

Visa kostkalendern, 20 maj 2022:

3285 kcal

Fett: 49,48g | Prot: 382,22g | Kolh.: 328,44g. Frukost: Lindt Excellence 100% Cocoa, Kodiak Cakes Power Waffles Buttermilk & Vanilla, Rivalus Promasil Milk Chocolate, Apples. Efter frukost: Mahatma Basmati Rice, Honeysuckle White 99% Fat Free Extra Lean Ground Turkey Breast. Lunch: Honeysuckle White 99% Fat Free Extra Lean Ground Turkey Breast, 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: Bananas, Rivalus Promasil Milk Chocolate, Kellogg's Rice Krispies (40g). Efter middag: Dannon Light & Fit Greek - Vanilla, Raspberries, Blackberries, Rivalus Promasil Milk Chocolate, Blueberries, Kind Healthy Grains Peanut Butter Whole Grain Clusters. Snacks/Annat: Rivalus Promasil Milk Chocolate , Performance Inspired Whey Isolate, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Skinnygirl Honey Dijon Dressing, Earthbound Farm Organic Spring Mix, Granite Recovery, StarKist Foods Tuna Creations Zesty Lemon Pepper, Oranges . mer...