Jornal de RapOet, 23 out 20

FAST:
23: Thu 10/22.11:00p- Fri 10/23 10:00p
20: Thu 10/22.12:00a- Thu 10/22 8:00p
27: Tue 10/20 7:00p - Wed 10/21 10:00p
19: Mon 10/19 9:30p - Tue 10/20 4:30p
19: Sun 10/18 9:45p - Mon 10/19 4:45p

WORK
FRI: ncPU4 30 Pulup4 6,6,5,5. negDip3 8x3. 1chrLng4 8x4. kRaise3 15x3
Thu: TheMovementAthlete workout
Wed: w&dPU4 12w12d. jnPul4 6x4. Dip4 8x4. Lng4 16x2. FlutKic3 15.
Tue: iPU12x2. faDip10x2, Sq12, vUp20.
Mon: ncPU4 12,12,12. Pulup4 5x4 (no pain). negDip3 8x3. 1chrLunge4 8x2,16. kRaise3 15x3
Sun: pu30. Sat: core70. Fri: w&dPU4 12w12d. jnPul4 6x4. Dip4 8x4. Lng4 16x2. FlutKic3 15.

a23fBIA19.0 6am
jr100,pu00,core00,crow0,HdS0,plk0,Sq00,Pl0

December 27 Goal: 156.4+3lb FFM (160)
MAX 165.78lb 5%fat (157.49 FFM+8.29 Fat)

68,9 kg Perdidos até agora: 0 kg .    Ainda faltam: 0 kg .    Dieta cumprida: Razoavelmente Bem.

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1737 kcal

Líp: 92,14g | Prot: 88,54g | Carbs : 140,92g.   Pequeno Almoço: Trader Joe's Fig Butter, Whole Wheat Bread, Apple Cider, Trader Joe's General Tsao Stir Fry Sauce, Honey , Olives, Pineland Farms 100% All Natural Beef Paties, Handsome Brook Farm Pasture Raised Organic Eggs, Nutrahouse Fish Oil Omega-3, Olives, Macadamia Nuts, Black Beans (Canned). Almoço: Nutriflair Liposomal Vitamin C, HMS Nutrition Trans-Pterostilbene, Nigen NAD+, Pure Ascorbic Acid Vitamin C, BodyTech Creatine Monohydrate, Water. mais...