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3/05/2010 Workout:
Hanging Leg Lifts (2x15)
Side Crunches (20 each side)
Planks (2x50 Seconds)
Side Plank w/Touch (20 each side)
One Arm Dumbbell Incline Press (10/arm x 2 sets)
Arnold Dumbbell Press (1x10)
Squat Machine (2x10)
Seated Cable Row (1x10)
Pull Ups (1x10)
Calf Raises (2x10)
Dumbbell Side Lunge and Touch (10 each leg)
Rear Leg Extension (15 each leg)
High Crossover Cables:
Standing 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 w/twist(1x20)
Pushup Position Row (10 each arm)
Chinups (2x10)
Incline Offset-Thumb Dumbbell Curls (1x10)
Triceps Pushdown Machine(2x10)
Standing Dumbbell Rows (1x10)
Cable Face Pull w/external rotation (2x10)
Kneeling Cable Woodchopper (15 each side)
Kneeling Cable Crunches (15)
Standing Reverse Cable Woodchopper (15 per 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 (2x10)
20 minutes Cardio w sprints/Intervals
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1838 kcal
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Gord: 98,81g | Prot: 106,85g | Carbs: 133,29g.
Café da Manhã: V8, Natural Creamy Peanut Butter, Coffee, Egg. Almoço: Isopure, Nonfat Milk. Jantar: LaRosas. Lanches/Outros: Havarti Cheese, Slow Churned Rich & Creamy Ice Cream Fudge Tracks, White Cheddar Microwave Popcorn, Raspberry, Gems, Almonds, V8, Babybel, Cashew, Blueberry. mais...
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