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Yesterday was leg day #2 of the week.
FitNotes Workout - Saturday 19th March 2022
Total Volume: 137,265 lbs
Total Sets: 37
Total Reps: 625
** Lying Leg Curl Machine **
- 75.0 lbs x 25 reps
- 105.0 lbs x 15 reps
- 145.0 lbs x 4 reps
- 145.0 lbs x 4 reps
- 145.0 lbs x 4 reps
- 170.0 lbs x 12 reps [PR] [Cluster set, 60sec rest]
- 170.0 lbs x 7 reps
- 170.0 lbs x 6 reps
- 170.0 lbs x 6 reps
** Leg Press **
- 540.0 lbs x 10 reps [4sec sec down, pause, push up]
- 540.0 lbs x 10 reps
- 720.0 lbs x 12 reps
- 990.0 lbs x 12 reps
- 1020.0 lbs x 17 reps [PR]
** V Squat **
- 90.0 lbs x 10 reps [Slow descent , explode up]
- 360.0 lbs x 10 reps
- 540.0 lbs x 10 reps
- 540.0 lbs x 10 reps
- 540.0 lbs x 10 reps
** Walking Lunges **
- 90.0 lbs x 24 reps [PR] [12 steps each way. Fml]
- 90.0 lbs x 24 reps
- 90.0 lbs x 24 reps
** Seated Calf Raise Machine **
- 45.0 lbs x 30 reps
- 180.0 lbs x 25 reps [5reps followed by 5sec stretch at the bottom, repeat]
- 180.0 lbs x 25 reps
- 180.0 lbs x 25 reps
- 180.0 lbs x 25 reps
- 180.0 lbs x 25 reps
- 180.0 lbs x 25 reps
** Seated Calf Press **
- 70.0 lbs x 30 reps [PR]
- 360.0 lbs x 12 reps [PR]
- 360.0 lbs x 12 reps
** Cable Shrugs **
- 95.0 lbs x 25 reps [PR] [Behind the back. 5sec squeeze at top]
- 95.0 lbs x 25 reps
- 95.0 lbs x 25 reps
- 95.0 lbs x 25 reps
- 95.0 lbs x 25 reps
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4595 kcal
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Líp: 131,17g | Prot: 343,28g | Carbs : 523,24g.
Pequeno Almoço: Sargento Double Cheddar Shredded Cheese, Almonds , Baby Carrots , Fairlife High Protein Vanilla, Kellogg's Special K Original Cereal, All Whites 100% Liquid Egg Whites, Egg. Café da Manhã: Mt. Olive Kosher Dill Hamburger Chips, Great Range Ground Bison, Mahatma Basmati Rice. Almoço: Sargento Double Cheddar Shredded Cheese, Great Value Tomato Paste, Raaka 100% Cacao, Cub Foods Ground Beef (93% Lean / 7% Fat), Barilla Gluten Free Penne. Antes do Jantar: Simply Orange 100% Pure Orange Juice, Kraft Big Slice Pepper Jack Cheese , Kroger Crinkle Cut Fries, Francisco International Sourdough Bread, Cub Foods Ground Beef (93% Lean / 7% Fat). Jantar: Baby Carrots , New York Style Sausage Company 95% Lean Ground Pork, Barilla Gluten Free Penne. Ceia: Taza Chocolate Wicked Dark, Jacked Factory Authentic Casein, WinCo Foods Frozen Blueberries, Chobani Nonfat Plain Greek Yogurt (170g), Quaker Old Fashioned Oats. Snacks/Outros: Strawberries , Smucker's Sugar Free Strawberry Preserves, Quaker Rice Cakes - Lightly Salted. mais...
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