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Old 09-09-2011, 12:38 PM
Rhineheart Rhineheart is offline
Rhineheart is having a good day despite the weather.
Lightweight
  
Join Date: Jun 2005
Location: Jacksonville, FL
Posts: 302
Default Day 4
Sept 9

8:00am 30min jog before the sun came out
8:30 M1: oatmeal, green tea, vitamins
10:30 Kayak
11:30 M2: 1/2 Fish sandwich
12:30p M2.5 1/2 Fish sandwich

1:30
Work Out:
Close grip (palms facing) pull up: 8,5
Iso bicep curls: 15x12, 20x10, 25x8
4 sets shoulders, don't know the names of the 2 work outs
DB shrugs: 40x12, 45x12, 50x12
Upright row: 30x12, 30x10
Seated cable row: 70x12, 85x10, 85x8
*decided to skip core workouts, tired from activity

2:45 M3: PWO shake
4:20 M4: eggs (1 yolk), onion, spinach
7:45 M5: pork, zucchini,
8:45 M5.5: squash, onions
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Last edited by Rhineheart; 09-12-2011 at 10:36 PM.
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