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P90X Chest, Shoulders, and Triceps (improvements on almost every single exercise):
slow-mo pu: 2, (k) 2,4,4
fast: (k) 8
In & Out Shoulder Flys (3-Angles!): 10 lbs, 16
Chair Dips: one leg straight off floor, switch every 10, 20
Plange pu: (by ribs) (k) 12
Pike Press: 10
Floor Flys: (R) 4,4 (L) 4,4
Scarecrows: 10 lbs, 10
Overhead Tricep Extensions: 10 lbs, 12
Two Twitch Speed pu: (k) fast 4, slow 4, fast 4, slow 2
Y Press: 10 lbs, 12
Skull Crushers [Lying Tricep Extensions]: 16 lbs, 12
Side to Side PU: (k) 8
Pour Flys: 10 lbs, 8
Seated Leaning Side Tricep Extension: 8 lbs, 8 each side
One-Armed PU: (k, very shallow) 10
Throw the Bomb: 8 lbs, 10 each side
Ab RipperX: 334/349 = 95.7%
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1874 kcal
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Gord: 113,77g | Prot: 141,68g | Carbs: 77,28g.
Café da Manhã: Reduced Sodium Bacon, darigold butter, egg, Heavy Whipping Cream, Coffee. Almoço: pear, eating right traditional hummus, strawberries, GNC 95 protein powder, ham. Jantar: premium baking bar unsweetened, olive oil, bak'n pork skins, pork chop, reduced-sodium bacon, egg. Lanches/Outros: broccoli, yellow squash, zucchini, yellow pepper, red pepper, water, spinach, romaine, garlic, crimini mushroom, Shallots. mais...
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