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I finally made it to the gym today for the first time in a while. Recurrent lingering irritation from surgery combined with a very busy graphic design schedule has kept me away from the gym (and relatively sedate) for several days now. I'm still taking it slow and, as I mentioned in a previous post, putting the emphasis on diet more that exercise this time out.
Still, the stiffness, aches and pains that come with too many hours sitting at a desk were beginning to catch up with me. It felt great to get moving. Today was upper body. Workout below. DB = dumbbell. Exercises grouped together means I did alternating sets of that group. I tried to keep moving most of the time with occasional 30 second breaks. Weight x reps x sets.
6 minute warm-up elliptical
DB Bench Press: 30lbs x 15 x 1, 35 x 12 x 1, 40 x 10 x 2
DB Rows: 30 x 15 x1, 35 x 12 x 1, 40 x 10 x2
DB Incline Bench: 30 x 15 x2
DB Read Delt: 7lbs x 15 x2
Lat Pulldown: 8plate x 15 x 1, 8.5 plate x 12 x 1, 9 plate x 12 x2 (I have no idea how much a "plate" weighs.
DB Press: 20 x 15 x 1, 25 x 12 x 1
DB Side Delt: 10 x 15 x 1, 12.5 x 12 x 1
DB Pronated Curls: 17.5 x 15 x1, 20 x12 x1
Lying DB Tricep extensions: 10 x 15 x 2
Then I was out of time. Hoping to work in some cardio in short breaks through out the work day. 12 mins at a time for a total of an hour.
Back on track on eating too. Made a huge salad with tuna for lunch. Yesterday I fell victim to the combined demons of lack of preparation and stress eating. Not horrible, but not great. Ate an entire bag of Pop Corners at my desk. Oy. Back on track.
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2665 kcal
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Líp: 111,95g | Prot: 138,77g | Carbs : 278,66g.
Pequeno Almoço: Chiquita Banana, Stop & Shop Old Fashioned Oats, Stop & Shop All Natural Creamy Peanut Butter. Almoço: Best Foods Real Mayonnaise with Omega 3, Bumble Bee Premium Solid White Albacore Tuna in Water, Compliments Frozen Peas, Celery, Kroger Large Pitted Black Olives, Dole Very Veggie Salad. Jantar: Fresh Express Veggie Lover's Salad, Butter, Brown Rice, Kroger Boneless Pork Loin. Snacks/Outros: Arnold 100% Natural Whole Wheat Bread, Klondike No Sugar Added Krunch Ice Cream Bar, Banana, Nabisco Nutter Butter (Package), Hass Avocado, Trader Joe's Pulled Pork in Smoky BBQ Sauce, Goya Guava Wafers, Hard-Boiled Egg. mais...
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3773 kcal
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Exercício:
Caminhar (Moderado) - 5/kph - 24 minutos, Musculação (Moderado) - 30 minutos, Descansar - 15 horas e 6 minutos, Dormir - 8 horas. mais...
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