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Last night's lifting session: Arms
10 minutes on the stairmaster @ level 10 for cardio warmup
SUPERSET
Bicep Cable Curls 5x15
Tricep Cable Press Downs 5x15
SUPERSET
Barbell Curls 5x15
Barbell skull crushers 5x15
Preacher curls 3x15
Dumbbell triceps extension 3x15
standing dumbbell alternate curls Running the rack 20 lbs down to 5 lbs 10 reps per weight.
Diet Calendar Entries for 23 September 2014:
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1689 kcal
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Fat: 58.96g | Prot: 185.12g | Carb: 106.47g.
Breakfast: Egg, All Whites 100% Liquid Egg Whites, Oscar Mayer Turkey Bacon (15g). Lunch: hannaford broccoli uncooked, Laura's Lean Beef 96% Lean Ground Beef. Dinner: Cedar's Black Bean Salad, Cedar's Chickpea Salad, Oscar Mayer Turkey Bacon (15g), Egg, All Whites 100% Liquid Egg Whites, Laura's Lean Beef 96% Lean Ground Beef, Toasted 100% Whole Wheat Bread. Snacks/Other: Genesis Pure Sport Recovery, Dymatize Nutrition Elite Fusion 7, Bob's Red Mill Chia Seed, Florida's Natural 100% Pure Florida Orange Juice. more...
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2711 kcal
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Activities & Exercise:
Speed rope - 30 minutes, Walking (moderate) - 3/mph - 30 minutes, Resting - 7 hours, Sleeping - 8 hours, Desk Work - 8 hours. more...
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 Comments
Looks like your doing good Chad!
23 Sep 14 by member: bigbassbrent
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I'm trying! bodyfat is back down to 13% from 16%. Current measurements are 14mm, 21mm, 13mm. Shooting for 10-11% by the end of the challenge. Most likely going to have to kick up the cardio in order to get there, which is an idea that I loathe. I refuse to drop the calories any lower, because if I do my protein intake will suffer; so additional cardio seems to be the answer.
23 Sep 14 by member: chadlius88
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It's a tough world out there when your eating at a decifit. LOL You have made some really good progress cutting the fat though. I'm trying to do something similar with jump rope cardio. My calves are about to fall off today after jumping rope during every commercial of the Texans game on Sunday. It was a good workout though. I'll probably do it again this Sunday!
23 Sep 14 by member: bigbassbrent
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23 Sep 14 by member: chadlius88
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