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I had a lot of energy built up from vacation. 1.5 hours of lifting, 20 minutes of elliptical.
Here’s what the lifting looked like (mostly chest, arms, tummy and shoulders)
Bench 6 x 185 x 6
Inclined bench 4 x 125 x 8
Dumbbell squeeze press 3 x 40 x 15
Dumbbell chest fly 3 x 25 x 10
Lateral Raise 3 x 30 x 15
Dumbbell rear delt raise 3 x 30 x 12
Arnold dumbbell press 3 x 30 x 10
Dumbbell front raise 3 x 25 x 12
Machine crunch 3 x 45 x 20
Standing cable twist 3 x 55 x 15
Dumbbell skull crusher 3 x 25 x 12
Triceps cable push down 3 x 18 x 130
Bicep cable curl 3 x 100 x 15
Dumbbell curl 3 x 35 x 15
다이어트 캘린더 보기, 2021년 06월 14일:
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2274 kcal
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지방: 72.53g | 단백질: 224.31g | 탄수화물: 187.85g.
아침 식사: Coffee (Brewed From Grounds), Isernio's Breakfast Chicken Sausage, Sugar in the Raw Sugar in The Raw, Fried Egg, Cream (Half & Half). 점심 식사: Grape Tomatoes, Kirkland Signature Premium Chunk Chicken Breast, Best Foods Real Mayonnaise. 저녁 식사: Foster Farms Southwestern Chicken Breast Strips, Cooked Cauliflower (Fat Added in Cooking), Seeds of Change Quinoa & Whole Grain Brown Rice with Garlic. 간식/기타: Crunchmaster Multi-Grain Crackers - 5-Seed, Premier Nutrition High Protein Shake - Caramel, Honeycrisp Apples, Pure Protein Chocolate Deluxe High Protein Bar (Small), Oatly Oat Milk, dotFIT Lean MR, PBfit Peanut Butter Powder. 더보기
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