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Ambers fitness log

Just a girl and her workouts!

4am- Shoulders/Biceps/Abs
Warm-up External Rotation 2×15 (5lb dumbbell)
Machine Military Press 3×12 (25lb each arm on target loading machine)
Push Press 3×12 (small bar- approx 20lbs)
Band pull apart 3×12 (red band)
Side Bridge 3×30 seconds (each side)
Knee Raise 3×12

4pm- Military press- Deload week
45lbs x5, 45lbs x5, 45lbs x5

Pull Workout
Glute-Ham Bridge 2×15
Wide Grip Lat Pull Downs 3×12 (42.5lbs)
Dumbbell Pull Over 3×12 (25lb)
One Arm Dumbbell Row 3×12 (25lb)
Chest Supported Row 3×12 (45lb on target loading machine)
45 degree hyper-extensions 3×12
Alternating Dumbbell Curls 3×12 (15lbs)

5:30am- 2 whole eggs, 2 egg whites, 1 slice of Trader Joe’s Beef Bacon, seaweed salad, cup of coffee
8:50am- Finished 1st liter of water
9:30am- Casein Shake- 6oz almond milk, 1 scoop casein, 1 tablespoon peanut flour, 4oz water
10:50am- Finished 2nd liter of water
2:10pm- Bowl of Chili, 4 stalks of celery and almond butter
3:35pm- Finished 3rd liter of water
5:00pm- Post workout- Cornbread muffin, Carnivore Beef Protein shake
7:30pm- Bowl of chili, asparagus, Finished 4th liter of water


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