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Old 01-29-2013, 10:18 AM   #74
rippednmichigan
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Join Date: Jul 2009
Location: Michigan
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Monday Jan 29th

Day One
Meal 1:

1/2 cup oatmeal (dry amount)
made with water 1/2 cup strawberries
6 egg whites cooked with 1 yolk

Meal 2:
1 cup green vegetables
8 oz. chicken breast

Meal 3:
Tuna sandwich made with 6-oz. can tuna (in spring water), 2 slices whole-wheat bread, 1 Tbsp. fat-free mayo, 2
leaves romaine lettuce

Meal 4:
Protein shake made w/ 40 g whey protein

Meal 5:
Chicken salad made with 8 oz. chicken breast, 2 Tbsp. Italian dressing, 1/2 medium tomato, 2 leaves romaine
lettuce, 1/2 cup broccoli

1,817 calories, 255 g protein, 98 g carbohydrate, 37 g fat, 20 g fiber

Training:


Week 1, Day 1

Barbell Incline Bench
SUPER-SET
Incline Bench Dumbbell Flys
SUPER-SET
Dumbbell Bench Press

7 minutes HIIT (Jump Rope 30 seconds all out, 30 seconds rest)

Standing Barbell Military Press
SUPER-SET
Standing Dumbbell Rear Delt Raise

Standing Dumbbell Side Raise
SUPER-SET
Standing Dumbbell Upright Row

7 minutes HIIT

Cable Triceps Extension
SUPER-SET
Over Head Tricep Extension

Skull Crushers

Close Grip Pushups Feet On Ball

7 muntes HIIT Training

Total time 1hr and 10 minutes, this included the 3 sessions of HIIT for a total of 21 minutes HIIT all jump rope.
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