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186.6 @ 17.3% Tanita 7:24AM, Nicely Loaded and Rested - Ready for a Phenomenal Workout...
2:26 PM OMG 3 hours and 45 Minutes of HARDCORE Bodybuilding!!!
Max on Last Set's Today
85 pds DB Flat
85 pds DB Incline
BW Wide and Close Grip x 10
40 pds x 6 Flys
BW 15 thru 8
2 45's + 25 on TBar
185 x 10 Bent Rows
225 x 8 Lat Pulls
75 x 15 Pull overs
335 pds Squats x 4
225 x 6 Front Squats
450 x 8 Hack SAquats
130 x 8 Face down Leg Curls
185 x 6 Stiff DeadLifts
30 x 10 Alt Leg Curls Stand
Whole Stack Donkey Calfs
Whole Stack Standing Calfs
225 Whole Stack Seated
4x25 Hanging Legs Curls
4x25 Seated Leg Lifts
100 each Side Bent Twist
15 mins Sauna!! OMG OMG OMG!!!
I did the very best I could and pushed myself HARD!
2:33 Pm time for a Nice NAP!
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186.6 lb
Lost so far: 11.4 lb.
Still to go: 11.6 lb.
Diet followed 100%.
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Diet Calendar Entries for 18 January 2013:
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3667 kcal
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Fat: 77.32g | Prot: 275.80g | Carb: 415.62g.
Breakfast: Sodium & Pottasium, Electrolyte Stack, Husk, Snap Green Beans, Fractionated Barley, Cocunut Mana, Greek Yogart fage, Rice Cakes Publix , whey eas, pineapple, banana, Meal 1 Egg Whites, eggs. Lunch: coconut mana nutiva, whey eas, Eziekel Cereal Raisin, Almond Breeze Vanilla Milk, Red Potatoe snf Vegetable Medley, Meal 3 Extra Virgin Coconut Oil, Premium White Rice Jasmine Berkley Jensen, Winn Dixie Quarter Chicken Leg and Thing (Skinless). Dinner: peas and carrots, brown rice, Premium White Rice Jasmine Berkley Jensen, cucumber, Apple Cider Vinegar, Extra Virgin Coconut Oil, london broil steak. Snacks/Other: Electrolyte Stack, EAS Whey, Meal 4 Extra Virgin Coconut Oil, Yogurt Fage And Cinnamin, popcorn. more...
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3595 kcal
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Activities & Exercise:
Nap - 1 hour, Suana - 15 minutes, Conditioning exercise (health club) - 3 hours and 45 minutes, Resting - 12 hours and 30 minutes, Sleeping - 6 hours and 30 minutes. more...
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gaining 12.6 lb a week
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