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Rest Time:
Your rest is strictly 1 minute within sets of a “10-BY”. Rest 3-5 minutes between “10-BY's”. Rest only as needed during pro-pains.
• Perform all 10 sets of db high pulls before moving on to your 10 sets of overhead presses.
DB HIGH PULLS
REPS: 10
• SETS: 10
Use 60% of your 1RM to start your 10x10. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. You may have to drop the weight to do so. Watch the 10x10 Strategy video above for details. Rest exactly 60 seconds between sets.
SHOULDER OHP (BB OR DB'S)
REPS: 5
• SETS: 10
Use your 8RM or 75% of your 1RM to start your 10x5. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. Rest exactly 60 seconds between sets.
• PRO-PAIN FINISHERS
TRAPS PRO-PAIN FINISHER
REPS: SEATED DB SHRUGS TO FAILURE ==> 2X MAX SEATED DB SHRUGS
• TIME: WITHIN 4 MINUTES 30 SECONDS!
Perform a set of seated db shrugs to failure. As soon as you are finished, start the clock. You have 4 minutes and 30 seconds to complete twice the number of seated db shrugs you did in that first set.
SHOULDERS PRO-PAIN FINISHER
REPS: DB NEUTRAL GRIP OHP TO FAILURE ==> 2X MAX DB NEUTRAL OHP
• TIME: WITHIN 4 MINUTES 30 SECONDS!
Perform a set of db neutral grip OHP to failure. As soon as you are finished, start the clock. You have 4 minutes and 30 seconds to complete twice the number of db neutral grip OHP you did in that first set.
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2051 kcal
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Gord: 38,03g | Prot: 186,07g | Carbs: 237,52g.
Café da Manhã: Kellogg's Special K Protein Cereal, Coffee with Cream and Sugar, Giant Eagle 1% Low Fat Milk, Chobani Nonfat Vanilla Blended Greek Yogurt (Container), Quaker Protein Instant Oatmeal - Cranberry Almond. Almoço: President Feta Cheese, Fresh Express Iceberg Garden Lechuga Repollo, Skinless Chicken Breast. Jantar: Perdue Boneless Skinless Chicken Breast, Simple Truth Organic Jasmine Rice, Kraft Velveeta Light Reduced Fat Pasteurized Processed Cheese Product. Lanches/Outros: GNC Wheybolic Natural Chocolate. mais...
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