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EXERCISE: Use TOTAL WEIGHT for all exercises
P90X Shoulders and Arms.
press - 16 lbs, 12 (x2);
in & outs - 16 lbs, 16 (x2);
tri kick-backs - 10 lbs, 10 (x2)
deep swimmer's press - 16 lbs, 12 (x2)
one-armed supination curls - 16 lbs, 12 (x2)
chair dips - 20, one leg out switch every 5 (x2)
upright rows: 16 lbs, 12 (x2)
static arm curls: 16 lbs, 16 (x2)
skull crushers: 10 lbs, 12 (x2)
3-angle shoulder raises: 10 lbs, 16 total (only 1 set)
Ab Ripper X: 250/324 = 77.2%
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1649 kcal
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Gord: 97,96g | Prot: 113,58g | Carbs: 85,51g.
Café da Manhã: Original Sausage Patty, Heavy Whipping Cream, Coffee, egg. Almoço: GNC 95 protein powder, milk, apple, MIM. Jantar: eating right traditional hummus, chicken. Lanches/Outros: green beans, red pepper, yellow pepper, leeks, yellow squash, zucchini, garlic, avocado, shallots. mais...
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