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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
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4279 kcal
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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...
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