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  #181  
Old 11-14-2017, 01:35 PM
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Yesterdays meals

6 oz oatmeal, pint raspberries,
2 oz almonds, apple
6 oz chicken breast, sweet potato, asparagus
celery, carrots, grapes
8 oz burger, no bun, 2 oz cheddar, 2 oz fried onions, grilled veggies

This morning...

45 min elliptical set intervals, 6.1 mi.
3 sets rotation
1 min plank in each plane
20 burpees
pullups 8,8,8

Great suggestion GF on lowering the first reps to get more at the end!!! thanks
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  #182  
Old 11-16-2017, 12:06 PM
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took yesterday off as I needed to be into work early

yesterdays meals
30 gram protein
4 oz oatmeal, 1/2 pint strawberry
6 oz chicken breast, wine sauce, wild rice asparagus
6 oz salmon, ratatouille veggies.. yum
3 oz peanut butter, whole wheat bagel

weight seems to be back in a better place at 212, look less like a dough boy around the middle, Monday will start 5x5 set up

This morning
45 min elliptical, set hills, kicked my but only 4.8 miles

the bad knee was acting funny, where the meniscus is gone it felt like the bones were sliding past one another

flat bench 145 x 20 x 3
military press seated 100 x 20 x 3
squats 150 x 20 x 3 with the brace
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  #183  
Old 11-17-2017, 11:21 AM
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Getting it back in line
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  #184  
Old 11-17-2017, 06:22 PM
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yesterdays meals

30 gram protein
3 scrambled eggs, 1 oz cheddar, 1 oz diced ham, whole wheat bagel dry
6 oz chicken breast, fresh tomatillo salsa with jalapeños
6 oz pork loin, caramelized onion, roasted sweet potato
6 oz chicken, lemon juice, fresh tomatoes

This am work out

45 min elliptical
3 sets
20 pushups
1 min plank each plane
20 crossover 30#db curls

feeling good again.
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  #185  
Old 11-18-2017, 02:13 PM
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Yesterdays meals

3 scrambled eggs, whole wheat bagel dry
2 oz almonds, 1 apple
6 oz tuna steak, chimichuri, pickled lotus root
6 oz pork tenderloin, barley pilaf, Asparagus, apple chutney
6 oz beef stew....mmmmmmmmmmmmm
2 oz peanut butter, apple

This morning

45 min elliptical
deltoid db lifts, 20 # 10 each plane x 3
crunches 50 x 3
cross bench dips 25, 25, 22
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  #186  
Old 11-21-2017, 01:07 PM
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Yesterdays meals
4 oz oatmeal, 6 oz lowfat yogurt
2 oz almonds, apple
grilled 6 oz chicken, spinach w/ roasted tomatoes. wild rice
6 oz salmon, asparagus, mixed berry relish
6 or sirloin, bleu cheese, mushrooms red wine glaze.

This am.
started 5 x 5 setup...

flat bench
2 x 20 x 145, 5 x 5 @ 225
dumbbell Tricep kick backs
2 x 20 x 15#, 5 x 5 x 60#
Incline bench
2 x 20 x 80, 5 x 5 x 150
skull crushers
2 x 20 x 40, (seemed to light ) 5 x 5 x 110... gonna need to adjust here a bit

all in all happy with the day. Upper body feels good and tight today, middle still flabby but shrinking
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