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Weightlifting: Upper body day
Standing press 50 3; 60 x 3; 75 x 1. Then overhead press machine 75 x 1; 70 x 5; 65 x 5.
Bench press: 55 x 5; 95 x 5; 105 x 5; 110 x 1 (shoulder felt weak). Then chest press machine, levels 4, 6, 8, 9 X 5.
1 Pull up (lateral grip); 2 x 2 (vertical grip). Then assisted pull ups 4 w/ 30lb; 5 w/ 40 lb. 4(f) w/ 50 lb.
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1746 kcal
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Fett: 95,95g | Prot: 142,72g | Kolh.: 86,77g.
Frukost: Heavy Cream, Bacon, Muscle Milk Non Dairy Vanilla Crème Protein Shake (11 oz). Lunch: Celery, Onions, StarKist Foods Solid White Albacore Tuna in Water, Hellmann's Real Mayonnaise. Middag: Nature's Promise Organic Grass Fed Beef, Blueberries, Butter, Europa Kaiser Deli Rolls. Snacks/Annat: Naked Nutrition Naked Whey, Planters Mixed Nuts. mer...
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2903 kcal
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Träning:
Styrketräning (Måttlig) - 1 timme och 5 minuter, Vila - 14 timmar och 55 minuter, Sömn - 8 timmar. mer...
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