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Last Night's Training Session: Shoulders, Abs
10 minutes on the StairMaster at Level 10 for cardio warm up
Dumbbell Shoulder Press: 1x25, 5x15
Low Cable Pulley Lateral Raise: 3x15
Face Pulls (on seated row machine with rope): 3x15
Front Plate Raises with 35 lb plate: 3x15
Pec Deck rear delt laterals 5x15
Abs:
Abs Roller: 2x25
V-sit Russian twists with 8 lb. medicine ball: 2x50
20 minutes on the stationary bike: constant HR of 127 bpm.
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173.6 lb
Lost so far: 30.4 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 25 September 2014:
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1629 kcal
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Fat: 48.46g | Prot: 194.12g | Carb: 98.47g.
Breakfast: Oscar Mayer Turkey Bacon (15g), All Whites 100% Liquid Egg Whites, Egg. Lunch: hannaford broccoli uncooked, Shadybrook Farms Turkey Tenderloin. Dinner: Toasted 100% Whole Wheat Bread, Cedar's Black Bean Salad, Cedar's Chickpea Salad, Oscar Mayer Turkey Bacon (15g), Egg, All Whites 100% Liquid Egg Whites, Laura's Lean Beef 96% Lean Ground Beef. Snacks/Other: MusclePharm Combat Powder - Chocolate Peanut Butter, Genesis Pure Sport Recovery, Bob's Red Mill Chia Seed, Florida's Natural 100% Pure Florida Orange Juice. more...
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2703 kcal
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Activities & Exercise:
Speed rope - 30 minutes, Resting - 7 hours, Sleeping - 8 hours, Desk Work - 8 hours, Walking (moderate) - 3/mph - 30 minutes. more...
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losing 0.4 lb a week
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