Trying to grow big chesticles at a gym that only has one set of 100lb dumbbells is hard when you don't always have a spotter to double stack the dumbbells in your hands. So I'm working on higher reps with what there.
FitNotes Workout - Tuesday 3rd May 2022 Total Volume: 46,342.5 lbs Total Sets: 60 Total Reps: 898
** Flat Dumbbell Bench Press ** - 50.0 lbs x 15 reps - 50.0 lbs x 15 reps - 70.0 lbs x 4 reps - 80.0 lbs x 4 reps - 90.0 lbs x 10 reps - 95.0 lbs x 13 reps - 100.0 lbs x 13 reps [PR] - 70.0 lbs x 10 reps - 50.0 lbs x 11 reps - 40.0 lbs x 13 reps
** Smith Machine Incline Bench ** - 20 reps - 70.0 lbs x 10 reps - 90.0 lbs x 10 reps - 160.0 lbs x 10 reps - 180.0 lbs x 5 reps [PR] - 90.0 lbs x 9 reps - 70.0 lbs x 11 reps [PR] - 50.0 lbs x 13 reps [PR] - 20.0 lbs x 17 reps [PR]
** Hex Press ** - 50.0 lbs x 10 reps - 50.0 lbs x 11 reps [PR] - 50.0 lbs x 11 reps
** Seated Machine Fly ** - 85.0 lbs x 20 reps - 160.0 lbs x 10 reps - 160.0 lbs x 10 reps - 160.0 lbs x 10 reps - 160.0 lbs x 10 reps - 130.0 lbs x 5 reps - 85.0 lbs x 9 reps
** Rear Delt Machine Fly ** (Superset 1) - 70.0 lbs x 30 reps - 145.0 lbs x 8 reps - 155.0 lbs x 8 reps [PR] - 155.0 lbs x 8 reps - 155.0 lbs x 8 reps
** Hvy Rear Delt Fly Partials ** (Superset 1) - 35.0 lbs x 25 reps [PR] - 35.0 lbs x 25 reps - 35.0 lbs x 25 reps - 35.0 lbs x 25 reps
** Lateral Dumbbell Raise ** - 22.5 lbs x 30 reps - 25.0 lbs x 30 reps - 27.5 lbs x 30 reps - 30.0 lbs x 30 reps [PR] - 30.0 lbs x 30 reps - 30.0 lbs x 30 reps - 25.0 lbs x 10 reps - 15.0 lbs x 10 reps - 10.0 lbs x 10 reps - 7.5 lbs x 20 reps - 5.0 lbs x 22 reps
** Single Handle Push Downs ** - 25.0 lbs x 30 reps - 42.5 lbs x 15 reps - 57.5 lbs x 12 reps - 57.5 lbs x 12 reps - 57.5 lbs x 10 reps
** Bent Over Single Handle Extensions ** - 25.0 lbs x 15 reps - 25.0 lbs x 15 reps - 25.0 lbs x 15 reps - 25.0 lbs x 15 reps - 15.0 lbs x 9 reps - 5.0 lbs x 17 reps
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3546 kcal
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Líp: 71,42g | Prot: 336,94g | Carbs : 395,60g.
Pequeno Almoço: Ghirardelli 100% Cacao Unsweetened Chocolate, WinCo Foods Frozen Blueberries, Rivalus Promasil Milk Chocolate , Two Good Vanilla Greek Yogurt, Quaker Old Fashioned Oats. Café da Manhã: Mahatma Basmati Rice, Fresh Express Organic Baby Spinach, Cub Foods Ground Beef (93% Lean / 7% Fat). Almoço: Cub Foods Ground Beef (93% Lean / 7% Fat), Fresh Express Organic Baby Spinach, Mahatma Basmati Rice. Antes do Jantar: Rivalus Promasil Milk Chocolate , Laura Scudder's All Natural Old Fashioned Smooth Peanut Butter, Cream of Wheat Cream of Rice. Jantar: Kellogg's Rice Krispies (40g), Bananas, Rivalus Promasil Milk Chocolate. Ceia: Nature Valley Cranberry Almond Protein Crunchy Granola, Dannon Oikos Triple Zero - Mixed Berry, Rivalus Promasil Milk Chocolate, WinCo Foods Frozen Blueberries. Snacks/Outros: Dymatize Nutrition ISO 100 Hydrolyzed 100% Whey Protein Isolate - Gourmet Chocolate, Granite Recovery. mais...
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Comentários
03 mai 22 por membro: Supergainz1
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Rear delt machine fly 155 lbs x8 !
16 mai 22 por membro: Tassos67
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I usually do higher reps w lower weight on rear delt, but since I was supersetting it with high rep swings, I went heavy on the machine
16 mai 22 por membro: All_Pain_No_Gainz
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Histórico de Peso de All_Pain_No_Gainz
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