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trying to grow some double D's
FitNotes Workout - Wednesday 15th June 2022
Total Volume: 58,975 lbs
Total Sets: 61
Total Reps: 921
** Decline Bench Dumbbell Press **
- 50.0 lbs x 15 reps
- 50.0 lbs x 15 reps
- 60.0 lbs x 15 reps
- 80.0 lbs x 4 reps
- 90.0 lbs x 4 reps
- 100.0 lbs x 10 reps
- 105.0 lbs x 8 reps [PR] [Double stacked dumbbells each hand]
- 110.0 lbs x 6 reps [PR] [Too hard to grip dbl stacked]
** Roc-it Incline Press **
- 90.0 lbs x 12 reps
- 180.0 lbs x 4 reps
- 270.0 lbs x 4 reps
- 360.0 lbs x 6 reps
- 370.0 lbs x 6 reps
- 375.0 lbs x 6 reps [PR]
- 380.0 lbs x 5 reps [PR]
- 360.0 lbs x 6 reps
- 270.0 lbs x 9 reps
- 180.0 lbs x 11 reps
- 90.0 lbs x 16 reps
** Life Fitness Chest Fly **
- 85.0 lbs x 15 reps [Chest fried out already]
- 130.0 lbs x 10 reps
- 130.0 lbs x 10 reps
- 130.0 lbs x 10 reps
- 130.0 lbs x 10 reps
- 100.0 lbs x 6 reps
- 80.0 lbs x 7 reps
- 40.0 lbs x 21 reps [PR]
** Hammer Strength Pin Load Chest Press **
- 100.0 lbs x 10 reps [Slow controlled reps. Tight squeeze]
- 160.0 lbs x 10 reps
- 160.0 lbs x 10 reps
- 160.0 lbs x 10 reps
- 160.0 lbs x 10 reps
** Seated Incline Dumbbell Curl ** (Superset 1)
- 20.0 lbs x 15 reps
- 20.0 lbs x 15 reps
- 27.5 lbs x 20 reps [PR]
- 27.5 lbs x 20 reps
- 27.5 lbs x 20 reps
- 27.5 lbs x 20 reps
** Straight Bar Press Down ** (Superset 1)
- 20.0 lbs x 20 reps
- 20.0 lbs x 20 reps
- 60.0 lbs x 15 reps
- 60.0 lbs x 15 reps
- 60.0 lbs x 15 reps
- 60.0 lbs x 15 reps
** Dumbbell Hammer Curl ** (Superset 1)
- 25.0 lbs x 15 reps
- 25.0 lbs x 15 reps
- 35.0 lbs x 20 reps [PR]
- 35.0 lbs x 20 reps
- 35.0 lbs x 20 reps
- 35.0 lbs x 20 reps
** Bent Over Straight Bar Extensions ** (Superset 1)
- 40.0 lbs x 15 reps
- 40.0 lbs x 15 reps
- 40.0 lbs x 15 reps
- 40.0 lbs x 15 reps
- 40.0 lbs x 15 reps
- 40.0 lbs x 15 reps
** Cable Curl **
- 20.0 lbs x 40 reps [PR] [Pump n burn]
- 20.0 lbs x 40 reps
- 20.0 lbs x 40 reps
- 15.0 lbs x 45 reps [PR]
- 15.0 lbs x 45 reps
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3205 kcal
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Fett: 44,79g | Prot: 317,56g | Kolh.: 380,19g.
Frukost: Cream of Wheat Cream of Rice, Barney Butter Smooth Almond Butter, Rivalus Promasil Milk Chocolate. Efter frukost: Bananas, Kellogg's Rice Krispies (40g), Rivalus Promasil Milk Chocolate. Lunch: White Potatoes (Flesh and Skin), Egg, Egg White. Före middag: Panda Express Soy Sauce, Honeysuckle White 99% Fat Free Extra Lean Ground Turkey Breast, Mahatma Basmati Rice. Middag: Great Value Banana Peppers, Honeysuckle White 99% Fat Free Extra Lean Ground Turkey Breast, Mahatma Basmati Rice. Efter middag: Dannon Oikos Triple Zero - Peach, Lindt Excellence 100% Cocoa, Chobani Nonfat Plain Greek Yogurt (170g), Adams 100% Natural Creamy Peanut Butter, Rivalus Promasil Milk Chocolate. Snacks/Annat: Kroger Sugar Free Gelatin Snacks. mer...
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