Push Day. 3days in on 500 calorie surplus. taking it easy in the gym. shoulder are a bit beat up, but already hitting PRs
FitNotes Workout - Saturday 29th January 2022 Total Volume: 16,775 lbs Total Sets: 44 Total Reps: 418
** Hammer Strength Super Incline Press ** - 70.0 lbs x 20 reps - 70.0 lbs x 20 reps - 70.0 lbs x 20 reps - 100.0 lbs x 4 reps - 160.0 lbs x 4 reps - 180.0 lbs x 4 reps - 200.0 lbs x 4 reps - 240.0 lbs x 7 reps [PR]
** Incline Dumbbell Fly ** - 35.0 lbs x 10 reps - 45.0 lbs x 10 reps - 60.0 lbs x 8 reps - 70.0 lbs x 8 reps [PR]
** Hex Press ** - 55.0 lbs x 4 reps [Incline] - 65.0 lbs x 4 reps - 75.0 lbs x 2 reps [PR] - 70.0 lbs x 3 reps [Chest sizzled out already]
** Bench Dips ** - 15 reps - 15 reps - 15 reps
** EZ-Bar Skullcrusher ** - 30.0 lbs x 10 reps [PR] - 60.0 lbs x 4 reps - 85.0 lbs x 8 reps [PR]
** Tate Press ** - 20.0 lbs x 10 reps [PR] - 25.0 lbs x 4 reps - 30.0 lbs x 8 reps [PR]
** Dumbbell Overhead Triceps Extension ** - 45.0 lbs x 4 reps [Triceps done] - 55.0 lbs x 4 reps - 65.0 lbs x 11 reps
** Lateral Dumbbell Raise ** - 20.0 lbs x 10 reps - 30.0 lbs x 4 reps - 35.0 lbs x 10 reps [PR] - 25.0 lbs x 11 reps - 20.0 lbs x 7 reps - 12.5 lbs x 13 reps - 10.0 lbs x 14 reps
** Front Dumbbell Raise ** - 15.0 lbs x 10 reps - 25.0 lbs x 10 reps [PR] - 35.0 lbs x 8 reps [PR] - 25.0 lbs x 7 reps - 20.0 lbs x 10 reps - 15.0 lbs x 11 reps - 7.5 lbs x 23 reps
** Smith Machine Overhead Press ** - 15 reps [Shoulders shot] - 15 reps
|
4279 kcal
|
Líp: 100,27g | Prot: 310,27g | Carbs : 513,30g.
Pequeno Almoço: Specially Selected 100% Cranberry Juice, Myprotein Impact Whey Isolate - Chocolate Mint, Almonds , Pride Foods Blueberry Muffin Rice N Grinds. Café da Manhã: Marketside New York Strip Steak, Plain Pancakes , Hashed Brown Potatoes , Egg. Almoço: Spinach, Mahatma Basmati Rice, Open Nature Ground Bison. Antes do Jantar: Quaker Rice Cakes - Lightly Salted, Sweet Harvest Chunk Pineapple in Natural Juice, Fage Total 2% Greek Yogurt (170g), Sanderson Farms Boneless Skinless Chicken Breast Fillets, Sweet Potato . Jantar: Dymatize Nutrition ISO 100 Hydrolyzed 100% Whey Protein Isolate - Gourmet Vanilla, Spring Tree Sugar Free Low Calorie Syrup, McCormick Ground Cinnamon, Egg White , Inked Organics Sourdough Bread. Snacks/Outros: Granite Recovery, MHP Dark Matter. mais...
|
|