Jornal de All_Pain_No_Gainz, 08 fev 22

A brutal leg workout followed by some chicken and sweet potato with pineapple and G Hughes BBQ sauce and some baby carrots so I don't die.

FitNotes Workout - Tuesday 8th February 2022
Total Volume: 138,165 lbs
Total Sets: 44
Total Reps: 612

** Seated Leg Curl Machine **
- 100.0 lbs x 20 reps
- 100.0 lbs x 20 reps
- 175.0 lbs x 12 reps
- 180.0 lbs x 12 reps
- 180.0 lbs x 15 reps [PR] [12 good reps 3 good patials]

** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 185.0 lbs x 10 reps
- 225.0 lbs x 10 reps
- 245.0 lbs x 10 reps
- 275.0 lbs x 10 reps
- 315.0 lbs x 10 reps [PR]

** Leg Press **
- 450.0 lbs x 10 reps
- 630.0 lbs x 10 reps
- 810.0 lbs x 12 reps
- 900.0 lbs x 15 reps [PR]
- 900.0 lbs x 15 reps
- 1000.0 lbs x 12 reps [PR]

** Walking Lunges **
- 35.0 lbs x 30 reps [Legs burnt the f out already]
- 35.0 lbs x 45 reps [PR]

** Stiff Leg Dumbbell Dead Lift **
- 50.0 lbs x 15 reps [Shrugs at the top]
- 100.0 lbs x 12 reps
- 100.0 lbs x 15 reps
- 100.0 lbs x 21 reps [PR]
- 90.0 lbs x 9 reps
- 80.0 lbs x 10 reps
- 70.0 lbs x 7 reps
- 60.0 lbs x 9 reps
- 50.0 lbs x 11 reps
- 40.0 lbs x 14 reps
- 30.0 lbs x 23 reps [PR]

** Standing Calf Raise Machine **
- 150.0 lbs x 20 reps [Cable calf raise machine]
- 150.0 lbs x 20 reps
- 150.0 lbs x 20 reps
- 270.0 lbs x 10 reps
- 310.0 lbs x 10 reps
- 390.0 lbs x 20 reps
- 390.0 lbs x 15 reps
- 370.0 lbs x 6 reps
- 310.0 lbs x 10 reps
- 240.0 lbs x 10 reps
- 210.0 lbs x 7 reps
- 170.0 lbs x 9 reps
- 150.0 lbs x 11 reps

---

4759 kcal

Líp: 66,07g | Prot: 370,52g | Carbs : 640,86g.   Pequeno Almoço: R.W. Knudsen Family Just Cranberry Juice, Eggland's Best Large Grade A Eggs, Red Potatoes (Flesh and Skin), Green Giant Fresh Baby Cut Carrots, Almonds, Egg White, Earthbound Farm Organic Baby Spinach. Café da Manhã: Pistachio Nuts , Mahatma Basmati Rice, Wal-Mart Extra Lean Ground Beef 96/4, Trader Joe's Organic Beef Bone Broth, Simply Orange 100% Pure Orange Juice, Earthbound Farm Organic Baby Spinach. Almoço: Wal-Mart Extra Lean Ground Beef 96/4, Simply Orange 100% Pure Orange Juice, Trader Joe's Organic Beef Bone Broth, Mahatma Basmati Rice, Earthbound Farm Organic Baby Spinach. Antes do Jantar: Simply Orange 100% Pure Orange Juice, Tapatio Hot Sauce, Heinz Yellow Mustard, Wal-Mart Extra Lean Ground Beef 96/4, Mahatma Basmati Rice, Trader Joe's Organic Beef Bone Broth, Earthbound Farm Organic Baby Spinach. Jantar: G Hughes Sugar Free BBQ Sauce, Sweet Potato, Sanderson Farms Boneless Skinless Chicken Breast Fillets, Dole Pineapple Chunks in 100% Pineapple Juice. Ceia: Trader Joe's Organic Beef Bone Broth, Mahatma Basmati Rice, Earthbound Farm Organic Baby Spinach, Wal-Mart Extra Lean Ground Beef 96/4. Snacks/Outros: Cuties Mandarin Orange, Chobani Nonfat Plain Greek Yogurt (170g), Dymatize Nutrition Elite Casein - Cinnamon Bun, Fit & Active Lightly Salted Rice Cakes, MHP Dark Matter, Granite Recovery, Kellogg's Rice Krispies Treats (22g). mais...

2645 kcal

Exercício: Google Fit - 24 horas. mais...