trying to grow some double D's FitNotes Workout - Wednesday 15th June 2022 Total Volume: 58,975 lbs Total Sets: 61 Total Reps: 921
** Decline Bench Dumbbell Press ** - 50.0 lbs x 15 reps - 50.0 lbs x 15 reps - 60.0 lbs x 15 reps - 80.0 lbs x 4 reps - 90.0 lbs x 4 reps - 100.0 lbs x 10 reps - 105.0 lbs x 8 reps [PR] [Double stacked dumbbells each hand] - 110.0 lbs x 6 reps [PR] [Too hard to grip dbl stacked]
** Roc-it Incline Press ** - 90.0 lbs x 12 reps - 180.0 lbs x 4 reps - 270.0 lbs x 4 reps - 360.0 lbs x 6 reps - 370.0 lbs x 6 reps - 375.0 lbs x 6 reps [PR] - 380.0 lbs x 5 reps [PR] - 360.0 lbs x 6 reps - 270.0 lbs x 9 reps - 180.0 lbs x 11 reps - 90.0 lbs x 16 reps
** Life Fitness Chest Fly ** - 85.0 lbs x 15 reps [Chest fried out already] - 130.0 lbs x 10 reps - 130.0 lbs x 10 reps - 130.0 lbs x 10 reps - 130.0 lbs x 10 reps - 100.0 lbs x 6 reps - 80.0 lbs x 7 reps - 40.0 lbs x 21 reps [PR]
** Hammer Strength Pin Load Chest Press ** - 100.0 lbs x 10 reps [Slow controlled reps. Tight squeeze] - 160.0 lbs x 10 reps - 160.0 lbs x 10 reps - 160.0 lbs x 10 reps - 160.0 lbs x 10 reps
** Seated Incline Dumbbell Curl ** (Superset 1) - 20.0 lbs x 15 reps - 20.0 lbs x 15 reps - 27.5 lbs x 20 reps [PR] - 27.5 lbs x 20 reps - 27.5 lbs x 20 reps - 27.5 lbs x 20 reps
** Straight Bar Press Down ** (Superset 1) - 20.0 lbs x 20 reps - 20.0 lbs x 20 reps - 60.0 lbs x 15 reps - 60.0 lbs x 15 reps - 60.0 lbs x 15 reps - 60.0 lbs x 15 reps
** Dumbbell Hammer Curl ** (Superset 1) - 25.0 lbs x 15 reps - 25.0 lbs x 15 reps - 35.0 lbs x 20 reps [PR] - 35.0 lbs x 20 reps - 35.0 lbs x 20 reps - 35.0 lbs x 20 reps
** Bent Over Straight Bar Extensions ** (Superset 1) - 40.0 lbs x 15 reps - 40.0 lbs x 15 reps - 40.0 lbs x 15 reps - 40.0 lbs x 15 reps - 40.0 lbs x 15 reps - 40.0 lbs x 15 reps
** Cable Curl ** - 20.0 lbs x 40 reps [PR] [Pump n burn] - 20.0 lbs x 40 reps - 20.0 lbs x 40 reps - 15.0 lbs x 45 reps [PR] - 15.0 lbs x 45 reps
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3205 kcal
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Líp: 44,79g | Prot: 317,56g | Carbs : 380,19g.
Pequeno Almoço: Cream of Wheat Cream of Rice, Barney Butter Smooth Almond Butter, Rivalus Promasil Milk Chocolate. Café da Manhã: Bananas, Kellogg's Rice Krispies (40g), Rivalus Promasil Milk Chocolate. Almoço: White Potatoes (Flesh and Skin), Egg, Egg White. Antes do Jantar: Panda Express Soy Sauce, Honeysuckle White 99% Fat Free Extra Lean Ground Turkey Breast, Mahatma Basmati Rice. Jantar: Great Value Banana Peppers, Honeysuckle White 99% Fat Free Extra Lean Ground Turkey Breast, Mahatma Basmati Rice. Ceia: Dannon Oikos Triple Zero - Peach, Lindt Excellence 100% Cocoa, Chobani Nonfat Plain Greek Yogurt (170g), Adams 100% Natural Creamy Peanut Butter, Rivalus Promasil Milk Chocolate. Snacks/Outros: Kroger Sugar Free Gelatin Snacks. mais...
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