Db curls 5x12
Skull crushers 5x15
Preacher curls 5x12
Tri push downs 5x15
Hammer curls 5x10
Behind the neck tri press ups 5x15
Reverse curls 5x10
Resistance band tri extensions 5x20
Done
Db curls 5x12
Skull crushers 5x15
Preacher curls 5x12
Tri push downs 5x15
Hammer curls 5x10
Behind the neck tri press ups 5x15
Reverse curls 5x10
Resistance band tri extensions 5x20
Done
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8 whites 2 yolk 1 Ezekiel muffin and Oj
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e-mail:
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Meal 2
Protein bar
Meal 3
6 oz grilled sirloin 1 cup rice
Meal 4
6 oz grilled chicken breast 200 grams chopped baked red potato
Meal 5
Stir fry with 6 oz pan fried chicken breast
COC RULES:
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e-mail:
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Protein bar before bed snack
COC RULES:
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e-mail:
>>>WE WILL NEVER EMAIL ABOUT SPONSORSHIP INFORMATION!<<<
Yesterday was a rest day
Meal 1
8 whites 2 yolk 1 Ezekiel muffin and Oj
COC RULES:
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e-mail:
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Meal 2
Protein bar
Meal 3
6 oz rotisserie chicken breast 200 grams sweet potato
Meal 4
6 oz lean ground beef 1 cup rice
Meal 5
6 oz grilled chicken breast and greens with avocado
Db shoulder press 5x15
Side lateral raises 5x12
Front lateral raises 5x10
Reverse flys 5x10
Shrugs 5x12
Resistance bands side lateral raises into superset shrugs 5x20 done
COC RULES:
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e-mail:
>>>WE WILL NEVER EMAIL ABOUT SPONSORSHIP INFORMATION!<<<
Meal 1
8 whites 2 yolk 1 cup oatmeal and 16 oz glass Oj
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https://brotherhoodofpain.com/brotherhood-i...e-conduct.html
e-mail:
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Meal 2
Protein bar
Meal 3
6 oz grilled chicken breast 200 grams sweet potato
Meal 4
6 oz grilled sirloin 1 cup rice
COC RULES:
https://brotherhoodofpain.com/brotherhood-i...e-conduct.html
e-mail:
>>>WE WILL NEVER EMAIL ABOUT SPONSORSHIP INFORMATION!<<<
Meal 1 pre workout
8 whites 2 yolk 1 cup oatmeal and Oj
Chest day
Db press 5x15
Db flies 5x12
Incline Db press 5x12
Resistance bands
Flies incline 5x20
Decline press 5x20
Pullovers 5x15
Done
Meal 2
6 oz grilled chicken breast 200 grams sweet potato and diet Mountain Dew
COC RULES:
https://brotherhoodofpain.com/brotherhood-i...e-conduct.html
e-mail:
>>>WE WILL NEVER EMAIL ABOUT SPONSORSHIP INFORMATION!<<<
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6 oz grilled sirloin and grilled red potato
COC RULES:
https://brotherhoodofpain.com/brotherhood-i...e-conduct.html
e-mail:
>>>WE WILL NEVER EMAIL ABOUT SPONSORSHIP INFORMATION!<<<
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