7:45
blueberry scone
medium coffee 12 oz
ice water 10 oz
9:00
organic apple
9:40
peanut butter Clif bar
16 oz water
11:30
25g myoplex protein drink
banana
16oz water
6 oz coffee
12:30
Two slices peanut butter Ezekiel toast
three kashi crackers with cheddar
30 oz H20
1:00pm-2:00pm
Jacks, split runs,squats, push ups warm up 3 minutes.
circuit x3:
single arm dumbbell rows on bench 40 lb. x15, 60 lb. x12,, 70 lb. x8
bodyweight row x20, x10/10, x10/8
barrel row x17, 15, 15
double band pull x15, 15, 15
rest 15 seconds between exercises, one minute between circuits
pulls (3 second ascend, 3 second descend, no swing)
5 pull ups, rest
5 chin ups, rest
5 mixed grip (one hand pronated, one hand supinated), rest
5 mixed grip, rest
bicep curls on barbell
65 lb.
x7 wide grip
x7 middle grip
x7 close grip
75lb.
x7 wide grip
x7 middle grip
65lb. x6 close grip
dumbbell bicep curls
30 lb dumbbell x10 each arm, 90 degree isolation x8
two sets
russian twists x50
bicycles x100, followed by speed bikes to failure
stretch
2:15
25g. myoplex protein
24 oz. h20
6 oz. coffee
4:00
16 oz H2O
4:45
peanut butter sandwich on ezekiel bread
7:30
not so good tuna salad on romaine from not so hot Argentinian restaurant.
32 oz H2O
9:00
1Tspn peanut butter
Moving sucks! Second load packed and ready to go, then on to bed before a 5AM wake up.
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