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06.09.16 Legs:
Split leg Extension 4.2.4 TUT
12x50 pin change again
8x80 pin change again
12x80 working set last 2 eccentric 2 sec holds. total full range failure
Hobbled to squat rack
Squat 4.2.4 bar high trap, stance inside shoulders, glute to 8" box, quad squeeze at top.
barx15 add weight again
95x15 w-up add weight again
135x12 w-up add weight rest 2 min.
185x13 working set total full range failure
Hack Squat 4.2.4 stance inside shoulders, quad squeeze at top.
210x12 working set total full range failure
Horz Leg Curl 4.2.4 hard squeeze at top
110x15 warm up
120x12 rest pause last 3, last 2 eccentric 2 sec holds. total full range failure
Stiff Leg Romanian DL 4.2.4 hard ham squeeze at top
135x15 warm up
155x15 total full range failure
Donky Calves Raise 4.2.4 hard squeeze at top
220x20 toes in rest and stretch
220x15 toes out total full range failure
Water at fountain, music loaded. bike set for random hills 20 mins
Standing Cable abs 35x20 front
Standing obliques 12.5x20 each side.
1 hour
Lost a lot of water. Had dinner with in 1 hour. Recovery time.
Weight at start 240lbs end 236lbs
Hour Later Kill22
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2007 千卡
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脂肪: 89.50克 | 蛋白质: 167.05克 | 碳水物: 130.54克.
早餐: Pork Chops (Top Loin, Boneless), Water, Eggland's Best Hard-Cooked Peeled Medium Eggs. 午餐: Pork Chops (Top Loin, Boneless), Steak (Lean and Fat Eaten), Cauliflower, Avocado Vegetable Oil, Bragg Organic Apple Cider Vinegar, Spectrum Organic Ground Flaxseed, Cooked Broccoli (from Fresh), Water. 晚餐: chinese buffet. 小食/其他: Nature's Harvest Dry Roasted Pepitas. 更多的......
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3810 千卡
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运动:
走路 (步行, 散步) - 1 小时 和 30 分钟, 驾驶 - 30 分钟, 看电视 - 7 小时, 22Kill - 1 分钟, 休息 - 6 小时 和 59 分钟, 睡眠 - 8 小时. 更多的......
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