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Abs day at the gym. It's kind of funny because I'm on a program called Total Six Pack Abs, but I hate abs exercises! I just don't enjoy them...anyway, I did have a good workout:
Kneeling cable crunches: 220x15, 240x16, 260x16 (I'm obviously still trying to find the right weight on this exercise that will make we reach failure at 15 reps.)
Crunches: 0x16, 0x10, 0x10 (I'm holding off on adding weight to this one for a bit longer because every time I add weight, I over use my psoas muscles which makes my back hurt. No harm in making slow gains in this one)
Reverse crunches (i.e.: holding weight with feet, laying on bench, and raising legs to 90 degrees): 5x12, 5x10
First number is lbs., second is reps.
We have decided to do a second round of the body fat percentage competition at work. No idea what the prize will be this time around, but this time we have a trainer coming to use calipers to get accurate measurements on everyone. My reading at home is 16%, so I plan to lose about 6% which I hope is enough to win this time. Most of the average guys should be stalling in their weight loss following sub-par programs. I'm only worried about a couple of the 300 lbs. guys who just need to stop eating Twinkies to make progress. ;-) I was second place to one of them in the first round of competition, though he lost 43 lbs. and I lost 15 lbs. He was also losing muscle which diluted his percentage. I lost 17 lbs. of fat and gained 2 lbs. of muscle. Maybe this time I'll get it.
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3307 千卡
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脂肪: 206.98克 | 蛋白质: 214.75克 | 碳水物: 155.73克.
早餐: Egg, Butter (Salted), Egg White, Food For Life Baking Company Genesis 1:29 Sprouted Grain & Seed Bread. 午餐: Original Pepperoni Slices, Smart & Delicious Soft Wraps Made with Extra Virgin Olive Oil, Colby Jack Cheese, Fully Fit Mesquite Smoked Turkey Breast, Mayonnaise. 晚餐: Ribeye (12 oz), Caesar Side Salad, Onion Rings. 小食/其他: Nonfat Frozen Yogurt (Flavors Other Than Chocolate, Sweetened with Low Calorie Sweetener), True North Chocolate Nut Crunch, Now Foods Whey Protein Isolate Unflavored, Blue Diamond Almond Breeze Unsweetened Coconut Milk, Now Sports Whey protein isolate Chocolate. 更多的......
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