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3/02/2010 Workout:
Medicine Ball Leg Lift (25)
Planks (2x40 Seconds)
Side Plank w/Touch (15 each side)
Bench Press (2x10)
Incline Bench Press (1x10)
Decline Bench Press (1x10)
Squat Machine (2x10)
Seated Cable Row (1x10)
Lat Pulldown (1x10)
Dumbbell Lunges and Rotation (10 each leg)
Rear Leg Extension (15 each leg)
High Crossover Cables:
Standing One Arm Wrestler (10 each arm)
Flies on knees (1x10)
Flies (1x10)
Low Crossover Cables:
Flies (1x10)
Inverted Row (2x10)
Weighted Side Bends (15 each side)
Front Dumbbell Raises (1x10)
Lateral Dumbbell Raises (1x10)
Weighted Back Extension (1x20)
Chinups (2x10)
Incline Offset-Thumb Dumbbell Curls (1x10)
Triceps Pushdown Machine(2x10)
Standing Dumbbell Rows (1x10)
Kneeling Cable Woodchopper (1x15 each side)
Weighted Single Leg Deadlift (10 each leg)
Single Ball Pushups w/feet on Bosu Ball (2x10)
Swiss Ball Spiderman (10 each side)
Swiss Ball Mountain Climber (15 each leg)
Dips (1x10)
20 minutes Cardio Intervals
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1355 kcal
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Gord: 53,47g | Prot: 99,50g | Carbs: 124,11g.
Café da Manhã: Double Protein Whole Wheat Bread, Land O Lakes Lowfat Half and Half, Sunbutter, Coffee. Almoço: Nonfat Milk, Isopure. Jantar: McNugget, Grape Tomato, Red Pepper, Carrot, Red Onion, Baby Spinach, raspberries. Lanches/Outros: White Cheddar Microwave Popcorn, Toasted Sunflower Seeds (with Salt Added), Thinkthin, Babybel, V8, Hard Boiled Egg. mais...
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