All_Pain_No_Gainz님의 저널, 2022년 08월 13일

when that calorie surplus starts to kick in

FitNotes Workout - Saturday 13th August 2022
Total Volume: 95,315 lbs
Total Sets: 87
Total Reps: 1471

** Lat Pulldown **
- Total Volume: 8,015 lbs
- Total Sets: 9
- Total Reps: 89
- 55.0 lbs x 15 reps
- 70.0 lbs x 15 reps [PR]
- 70.0 lbs x 15 reps
- 100.0 lbs x 4 reps
- 140.0 lbs x 4 reps
- 200.0 lbs x 6 reps [PR]
- 140.0 lbs x 8 reps
- 100.0 lbs x 9 reps
- 70.0 lbs x 13 reps

** E-z Bar Rows **
- Total Volume: 8,660 lbs
- Total Sets: 11
- Total Reps: 87
- 20.0 lbs x 15 reps [PR] [Weight on the bar. Underhand grip]
- 20.0 lbs x 15 reps
- 70.0 lbs x 4 reps
- 90.0 lbs x 4 reps
- 110.0 lbs x 4 reps
- 160.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 230.0 lbs x 8 reps [PR] [Fucking intense .]
- 180.0 lbs x 6 reps
- 160.0 lbs x 9 reps [PR]
- 90.0 lbs x 14 reps [PR]

** Hammer Strength Row **
- Total Volume: 7,830 lbs
- Total Sets: 8
- Total Reps: 68
- 45.0 lbs x 15 reps [PR] [Neutral grip. Weight per arm]
- 90.0 lbs x 10 reps
- 135.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 225.0 lbs x 6 reps [PR]
- 180.0 lbs x 8 reps [PR]
- 135.0 lbs x 7 reps
- 90.0 lbs x 14 reps [PR]

** Barbell Pull Overs **
- Total Volume: 2,750 lbs
- Total Sets: 5
- Total Reps: 47
- 45.0 lbs x 15 reps [PR]
- 45.0 lbs x 15 reps
- 70.0 lbs x 6 reps
- 80.0 lbs x 6 reps [PR]
- 100.0 lbs x 5 reps [PR] [Insanely hvy. Backs done lol]

** Machine Shrug **
- Total Volume: 29,205 lbs
- Total Sets: 15
- Total Reps: 272
- 90.0 lbs x 20 reps
- 90.0 lbs x 20 reps
- 180.0 lbs x 20 reps [PR]
- 270.0 lbs x 15 reps [PR]
- 320.0 lbs x 10 reps [PR]
- 200.0 lbs x 18 reps [PR]
- 160.0 lbs x 13 reps
- 140.0 lbs x 9 reps
- 120.0 lbs x 12 reps
- 100.0 lbs x 20 reps [Run the rack with dumbells]
- 80.0 lbs x 20 reps
- 60.0 lbs x 15 reps
- 40.0 lbs x 15 reps
- 25.0 lbs x 30 reps [PR]
- 15.0 lbs x 35 reps [PR]

** Dumbbell Curl **
- Total Volume: 5,540 lbs
- Total Sets: 13
- Total Reps: 172
- 25.0 lbs x 20 reps [Fully supinated. Alternate curls]
- 25.0 lbs x 20 reps
- 25.0 lbs x 20 reps
- 35.0 lbs x 10 reps
- 40.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 50.0 lbs x 10 reps [PR]
- 55.0 lbs x 8 reps [PR]
- 55.0 lbs x 8 reps
- 45.0 lbs x 9 reps
- 35.0 lbs x 10 reps
- 25.0 lbs x 15 reps
- 15.0 lbs x 22 reps [PR]

** Cable Rope Curls **
- Total Volume: 4,395 lbs
- Total Sets: 12
- Total Reps: 212
- 20.0 lbs x 15 reps
- 20.0 lbs x 15 reps
- 20.0 lbs x 15 reps
- 30.0 lbs x 15 reps
- 35.0 lbs x 15 reps [PR]
- 42.5 lbs x 12 reps [PR]
- 42.5 lbs x 12 reps
- 35.0 lbs x 10 reps
- 30.0 lbs x 11 reps
- 20.0 lbs x 16 reps [PR]
- 10.0 lbs x 24 reps [PR]
- 5.0 lbs x 52 reps [PR]

** E-Z Bar Reverse Curls **
- Total Volume: 3,600 lbs
- Total Sets: 6
- Total Reps: 120
- 30.0 lbs x 20 reps [PR]
- 30.0 lbs x 20 reps
- 30.0 lbs x 20 reps
- 30.0 lbs x 20 reps
- 30.0 lbs x 20 reps
- 30.0 lbs x 20 reps

** Wrist Curls **
- Total Volume: 23,400 lbs
- Total Sets: 4
- Total Reps: 340
- 60.0 lbs x 40 reps
- 60.0 lbs x 100 reps [Cluster set 10x10]
- 70.0 lbs x 100 reps [Cluster set 10x10]
- 80.0 lbs x 100 reps [PR] [Cluster set 10x10]

** Dumbbell Hammer Curl **
- Total Volume: 1,920 lbs
- Total Sets: 4
- Total Reps: 64
- 30.0 lbs x 20 reps [PR] [Pump n burn. 30sec rest between set]
- 30.0 lbs x 17 reps
- 30.0 lbs x 13 reps
- 30.0 lbs x 14 reps

96.3 kg 지금까지 감소한: 47.4 kg.    남은양: 0 kg.    다이어트 실행도: 합리적.

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4041 kcal

지방: 62.96g | 단백질: 248.20g | 탄수화물: 596.61g.   아침 식사: Simply Orange 100% Pure Orange Juice, Skinless Chicken Breast, Maranatha Almond Butter No Sugar or Salt Added, Quaker Rice Cakes - Caramel Corn, Great Value Frozen Whole Strawberries, Cream of Wheat Cream of Rice. 점심 식사: Skinless Chicken Breast, Yucatan Guacamole, White Rice (Long-Grain, Cooked). 저녁 식사: Arby's Pecan Sticky Bun, Trader Joe's Garlic Naan, Thai Thai Shrimp Green Curry with Rice. 간식/기타: R.W. Knudsen Family Just Cranberry Juice, True Nutrition Highly Branched Cyclic Dextrin, Bananas, Rivalus Promasil Milk Chocolate , Quaker Old Fashioned Oats. 더보기

2011 kcal

운동: Google Fit - 24 시간. 더보기