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Yesterday was supposed to be a "rest day" but I decided to knock out a chest and core workout. Had a pretty good sweat going for only working out for 30 mins. Did the following superset 3x through: 25 situps, 15 deep pushups, 12 unassisted leg raises, 15 pec-flyes (15lb dumbbells), single leg bridges (30 seconds per side), side planks (30 seconds perside), and a finally a combo of straight arm plank (held 15 seconds) to that chaturanga move of Erika's (held 15 seconds) to that downward facing dog move thinger (hel 15 seconds) and finished off with a dive bomber. Repeat 2 more times and [[BAM!]] a nice quick efficient workout. Today is trail running/hiking after work for an hour and then home for a delts workout :D
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2447 kcal
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Yağ: 104,55g | Prot: 262,97g | Karb: 46,31g.
Kahvaltı: Super Advanced Whey Protein - Chocolate @0730. Öğle Yemeği: ranch sauce, rockstar - zero carb, southwestern chicken breast strips , chicken wings, salsa, kirkland mexican blend cheese, romaine lettuce, sour cream. Aperatifler/Diğer: hummus, cucumber, premier high protein shake @2330, red wine, premier high protein shake @1730, super advanced whey protein chocolate @1430, super advanced whey protein chocolate @0930. devamı için...
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3068 kcal
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Egzersiz:
Koşu - 10/kph - 1 saat ve 15 dakika, Dinlenme - 14 saat ve 45 dakika, Uyku - 8 saat. devamı için...
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