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Chest and back
Rest Time:
Your rest is strictly 1 minute within all 20 “10-BY's”. Rest only as needed during iso pro-pains.
• Complete alternating sets of incline bench press with underhand rows until all 20 sets are complete.
INCLINE BENCH PRESS (DB OR BB)
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, however this will be less likely now that you are performing alternating sets (giving you more rest between sets of this exercise). Rest exactly 60 seconds between sets of alternating exercises.
UNDERHAND BARBELL ROWS
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.
• ISO PRO-PAIN FINISHERS
CHEST ISO PRO-PAIN FINISHER
REPS: PUSHUP HOLD ==> PUSHUPS
• TIME: WITHIN 9 MINUTES!
Perform a pushup hold for 60 seconds (or until failure) and complete your original failure number reps of pushups (from your previous chest pro-pain finisher) within 9 minutes! Every time you rest, you must resume your climb to your goal reps by first performing a pushup hold for 30 seconds. Remember, the clock is running!
BACK ISO PRO-PAIN FINISHER
REPS: INVERTED ROW HOLD ==> INVERTED ROWS
• TIME: WITHIN 9 MINUTES!
Perform an inverted row hold for 60 seconds (or until failure) and complete your original failure number reps of inverted rows (from your previous back pro-pain finisher) within 9 minutes! Every time you rest, you must resume your climb to your goal reps by first performing a inverted row hold for 30 seconds. Remember, the clock is running!
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2664 kcal
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Gord: 99,80g | Prot: 126,90g | Carbs: 307,52g.
Café da Manhã: Giant Eagle 1% Low Fat Milk, Kellogg's Special K Protein Cereal, Coffee with Cream and Sugar, Dannon Two Good Vanilla Greek Yogurt. Almoço: Hamburger on Bun. Jantar: Shrimp, Asparagus , Great Value Pasta Shells. Lanches/Outros: Haagen-Dazs Chocolate Chocolate Chip Ice Cream, GNC Wheybolic Natural Chocolate, GNC Amplified Creatine 189. mais...
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