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Chest and Back
DB flyes flat 4.2.4
40x10 w-up
50x8 w-up
60x8 working set
s/s
Incline DB Press 4.2.4 30 deg.
60x8 w-up
70x8 working set
Low Cable Flyes 4.2.4
40x5 working set
DB pullovers 4.2.4
45x10 w-up
60x6 working set
S/S
Reverse Grip Chin 4.2.4
-130x8 w-up
-120x6 working set compound with Lat shrug 4
BB Row Reverse Grip 4.2.4
135x10 w-up
225x8 working set
Deadlifts 4.2.4 conv.
225x10 w-up
315x8 working set, used straps
Treadmill random hills 15 min.
age 57
weight start 238 end 236
in and out 1 hour. Tired out at the end. I'll schedule a week off in next cycle.
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1896 kcal
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Grasa: 117,13g | Prot: 150,71g | Carbh: 51,59g.
Desayuno: Hillshire Farm Oven Roasted Turkey Breast, Water, Eggland's Best Hard-Cooked Peeled Medium Eggs. Almuerzo: Roasted Broiled or Baked Chicken Breast, Water, Spectrum Organic Ground Flaxseed, Bragg Organic Apple Cider Vinegar, Avocado Vegetable Oil, Cauliflower, Cooked Broccoli (from Fresh). Cena: Great Value Pepper Jack Cheese Slice, Pickled Okra, Lettuce Salad with Assorted Vegetables, Steak, Water, Kraft Catalina Salad Dressing. Pasa Bocas / Otros: Water, Almonds, Celery, Radish, Domex Superfresh Growers Dark Sweet Cherries, Hillshire Farm Oven Roasted Turkey Breast, Avocados. más...
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4232 kcal
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Ejercicio:
Life Fitness Tradmill Random - 15 minutos, Pesas - 30 minutos, Tareas del Hogar - 1 hora, Conduciendo - 30 minutos, Ver TV - 7 horas, Durmiendo - 9 horas, Descansando - 4 horas y 34 minutos, Ducharse - 10 minutos, Caminar (Lento) - 3/kph - 1 hora, 22Kill - 1 minuto. más...
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