2013년 12월 3일 화요일

오전 7:07

By Kiesha Zeolla

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About 'vitamin code liquid'|Eco-friendly & Organic Coupon Round Up: Feb 20







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Ｏｒｉｇｉｎａｌｌｙ               Ｉ               ｂｅｇａｎ               ｂｏｄｙ               ｂｕｉｌｄｉｎｇ               ｂｅｃａｕｓｅ               Ｉ               ｌｏｏｋｅｄ               ｌｉｋｅ               ａ               ｍａｌｎｏｕｒｉｓｈｅｄ               Ｍｉｃｈａｅｌ               Ｊｏｒｄａｎ.

Ｉ               ｗａｓ               ｉｎｃｒｅｄｉｂｌｙ               ｓｋｉｎｎｙ.

Ｉｎ               ｍｙ               ｅａｒｌｙ               ｔｗｅｎｔｉｅｓ,               Ｉ               ｗｅｉｇｈｅｄ               174ｌｂｓ,               ｂｕｔ               ａｔ               6"1               ｍｙ               ｉｄｅａｌ               ｂｏｄｙ               ｗｅｉｇｈｔ               ｉｓ               ｓｕｐｐｏｓｅ               ｔｏ               190ｌｂｓ,               ａｎｄ               Ｉ               ｗａｓ               ｆａｒ               ｆｒｏｍ               ｔｈａｔ               ｉｄｅａｌ.

Ｔｈｅ               ｇｏａｌ               ｗａｓ               ｔｏ               ｇａｉｎ               ｍｕｓｃｌｅ               ｗｉｔｈｏｕｔ               ｐａｃｋｉｎｇ               ｏｎ               ｕｎｗａｎｔｅｄ               ｂｏｄｙ               ｆａｔ.

Ｉ               ｆａｉｌｅｄ               ｍｉｓｅｒａｂｌｙ.

Ｗｉｔｈ               ａｎ               ｅｃｔｏｍｏｒｐｈ               ｂｏｄｙ               ｔｙｐｅ,               ａｎｙ               ｅｆｆｏｒｔ               ｔｏ               ｇａｉｎ               ｗｅｉｇｈｔ               ｗａｓ               ｔｈｗａｒｔｅｄ               ｂｙ               ａ               ｆｌａｓｈ               ｌｉｋｅ               ｍｅｔａｂｏｌｉｓｍ,               ａｎｄ               ｉｔ               ｗａｓ               ｎｏｔ               ｕｎｔｉｌ               ｔｈｅ               ａｇｅ               ｏｆ               26               ｔｈａｔ               Ｉ               ｒｅａｌｉｚｅｄ               ｓｅｒｉｏｕｓ               ｍｕｓｃｌｅ               ｇａｉｎｓ.

Ｔｏ               ｐａｃｋ               ｏｎ               ｔｈｅ               ｍｕｓｃｌｅ,               Ｉ               ｃｏｎｓｕｍｅｄ               ｏｖｅｒ               3,000-6,000               ｃａｌｏｒｉｅｓ               ａ               ｄａｙ.

Ｉ               ａｔｅ               ａｂｓｏｌｕｔｅ               ｊｕｎｋ.

Ｅｖｅｒｙ               ｔｗｏ               ｈｏｕｒｓ,               ｉｔ               ｗａｓ               ｅｉｔｈｅｒ               ｓｏｄａ,               ｃａｎｄｙ               ｂａｒｓ,               ｏｒ               ｍｙ               ｂｅｌｏｖｅｄ               ｈｏｎｅｙ-ｂｕｎ.

Ｍｙ               ｆｉｒｓｔ               ｍｅａｌ               ｏｆ               ｔｈｅ               ｄａｙ               ｗａｓ               ａｂｏｕｔ               16               ｏｕｎｃｅｓ               ｏｆ               ｃｈｏｃｏｌａｔｅ               ｍｉｌｋ               ｃｏｎｔａｉｎｉｎｇ               800               ｃａｌｏｒｉｅｓ.

Ｗｉｔｈ               ａｌｌ               ｔｈｅ               ｃａｌｏｒｉｅｓ               Ｉ               ｗａｓ               ｃｏｎｓｕｍｉｎｇ,               ｉｎ               ａ               ｓｐａｎ               ｏｆ               4               ｍｏｎｔｈｓ,               Ｉ               ｗｅｎｔ               ｆｒｏｍ               ｗｅｉｇｈｉｎｇ               174ｌｂｓ               ｔｏ               210ｌｂｓ,               ａｎｄ               ｓｉｘ               ｍｏｎｔｈｓ               ａｆｔｅｒ               ｔｈａｔ,               Ｉ               ｅｎｄｅｄ               ｗｅｉｇｈｉｎｇ               238ｌｂｓ,               ａｎｄ               ｔｈｅ               ｓｔｒｅｔｃｈ               ｍａｒｋｓ               ｏｎ               ｍｙ               ｉｎｎｅｒ               ｔｈｉｇｈｓ,               ａｎｄ               ｏｎ               ｍｙ               ｕｐｐｅｒ               ｂｉｃｅｐｓ               ｃｏｎｓｔａｎｔｌｙ               ｐｅｒｓｅｃｕｔｅ               ｍｅ               ｂｅｃａｕｓｅ               Ｉ               ｐａｉｄ               ｎｏ               ａｔｔｅｎｔｉｏｎ               ｔｏ               ｄｉｅｔ.

Ａｔ               ｔｈｅ               ｔｉｍｅ,               Ｉ               ｄｉｄ               ａ               ｆｕｌｌ               ｂｏｄｙ               ｗｏｒｋｏｕｔ               ｏｎ               Ｔｕｅｓｄａｙｓ,               Ｔｈｕｒｓｄａｙｓ,               ａｎｄ               Ｓａｔｕｒｄａｙｓ,               ｗｉｔｈ               ｎｏ               ｃａｒｄｉｏｖａｓｃｕｌａｒ               ｅｘｅｒｃｉｓｅ               ｗｈａｔｓｏｅｖｅｒ.

Ａｌｔｈｏｕｇｈ               ｍｙ               ｄｉｅｔ               ｗａｓ               ｆｏｕｌ,               Ｉ               ｗｏｒｋｅｄ               ｏｕｔ               ｗｉｔｈ               ｉｎｔｅｎｓｉｔｙ.

Ｍｙ               ｕｐｐｅｒ,               ｍｉｄｄｌｅ,               ａｎｄ               ｌｏｗｅｒ               ｃｈｅｓｔ               ｗｅｒｅ               ｔｏｒｔｕｒｅｄ               ｗｉｔｈ               ａｂｏｕｔ               275ｌｂｓ               ｗｉｔｈ               8-10               ｒｅｐｓ               (ｒｅｐｅｔｉｔｉｏｎｓ)               ｉｎ               4               ｓｅｔｓ.

Ｔｈｅ               ｒｅｓｔ               ｏｆ               ｔｈｉｓ               ｗｏｒｋｏｕｔ               ｒｏｕｔｉｎｅ               ｃｏｎｓｉｓｔｅｄ               ｏｆ               :
               100               ｒｅｐｓ               ｆｏｒ               ｓｈｏｕｌｄｅｒｓ               ｗｉｔｈ               15-20ｌｂｓ               (4               ｓｅｔｓ,               25               ｒｅｐｓ/ｓｅｔ)               
               100               ｒｅｐｓ               ｆｏｒ               ｃａｌｖｅｓ               ｗｉｔｈ               ａｂｏｕｔ               90ｌｂｓ(4               ｓｅｔｓ,               25               ｒｅｐｓ/ｓｅｔ)               
               100               ｒｅｐｓ               ｆｏｒ               ｌａｔｓ               ｗｉｔｈ               ａｂｏｕｔ               15-20ｌｂｓ(4               ｓｅｔｓ,               25               ｒｅｐｓ/ｓｅｔ)               
               100               ｒｅｐｓ               ｆｏｒ               ｌｅｇ               ｅｘｔｅｎｓｉｏｎｓ               ｗｉｔｈ               ａｂｏｕｔ               90               ｌｂｓ(4               ｓｅｔｓ,               25               ｒｅｐｓ/ｓｅｔ)               
               100               ｒｅｐｓ               ｆｏｒ               ａｒｍｓ               ａｎｄ               ｔｒｉｃｅｐｓ               ｗｉｔｈ               ａｂｏｕｔ               15-20ｌｂｓ               (4               ｓｅｔｓ,               25               ｒｅｐｓ/ｓｅｔ)               
               500               ｒｅｐｓ               ｏｆ               ｃｒｕｎｃｈｅｓ               ｗｉｔｈ               10-25ｌｂｓ               ｄｉｒｅｃｔｌｙ               ｏｎ               ａｂｄｏｍｉｎａｌ               ｍｕｓｃｌｅｓ               (5               ｓｅｔｓ,               100               ｒｅｐｓ/ｓｅｔ)
               Ｔｈｉｓ               ｗａｓ               ａｎ               ｅｘｈａｕｓｔｉｎｇ               ｗｏｒｋｏｕｔ               ｒｏｕｔｉｎｅ               ｔｈａｔ               ｗａｓ               ｏｆｔｅｎ               ｃｈａｒａｃｔｅｒｉｚｅｄ               ｂｙ               ｂｏｕｔｓ               ｏｆ               ｄｉｚｚｉｎｅｓｓ.

Ｄｏ               ｎｏｔ               ｐｅｒｆｏｒｍ               ｔｈｉｓ               ｗｏｒｋｏｕｔ               ｕｎｌｅｓｓ               ｙｏｕ               ａｒｅ               ｉｎ               ｇｒｅａｔ               ｐｈｙｓｉｃａｌ               ｓｈａｐｅ,               ａｃｃｏｍｐａｎｉｅｄ               ｂｙ               ａ               ｄｉｅｔ               ｓｐｅｃｉｆｉｃａｌｌｙ               ｓｕｉｔｅｄ               ｆｏｒ               ｉｔｓ               ｌｅｖｅｌ               ｏｆ               ｉｎｔｅｎｓｉｔｙ.

Ｔｈｅ               ｏｂｊｅｃｔｉｖｅ               ｗａｓ               ｔｏ               ｂｕｒｎ               ｆａｔ               ｗｉｔｈ               ｈｉｇｈ               ｒｅｐｅｔｉｔｉｏｎ,               ｂｕｔ               ｄｅｓｐｉｔｅ               ｈｏｗ               ｉｎｔｅｎｓｅ               Ｉ               ｗｏｒｋｅｄ               ｏｕｔ,               Ｉ               ｃｏｕｌｄ               ｎｏｔ               ｇｅｔ               ｒｉｄ               ｏｆ               ｔｈｅ               ｓｔｕｂｂｏｒｎ               ｂｅｌｌｙ               ｆａｔ               ｔｈａｔ               ｔｏｏｋ               ｇｒｅａｔ               ｐｌｅａｓｕｒｅ               ｆｒｏｍ               ｄｅｐｒｉｖｉｎｇ               ｍｅ               ｆｒｏｍ               ｓｅｅｉｎｇ               ｔｈｅ               ａｌｍｉｇｈｔｙ               ｃｏｖｅｔｅｄ               ｓｉｘ-ｐａｃｋ               ａｂｓ.

Ｔｈｉｓ               ｗａｓ               ｎｏｔ               ｐｏｓｓｉｂｌｅ               ｂｅｃａｕｓｅ               ｍｙ               ｄｉｅｔ               ｗａｓ               ｈｏｒｒｉｆｉｃ,               ａｎｄ               ｉｔ               ｗａｓ               ｉｎ               ｄｅｓｐｅｒａｔｅ               ｎｅｅｄ               ｏｆ               ａ               ｂａｉｌ               ｏｕｔ               ｆｒｏｍ               ｇｏｏｄ               ｎｕｔｒｉｔｉｏｎ.
               10               ｙｅａｒｓ               ｌａｔｅｒ,               ａｔ               ｔｈｅ               ａｇｅ               ｏｆ               36,               225ｌｂｓ               ｏｆ               ｍｕｓｃｌｅ,               ｔｈｅ               ｓｕｇａｒｙ               ｓｎａｃｋｓ               ａｎｄ               ｓｏｄａｓ               ａｒｅ               ｇｏｎｅ.

Ｔｈｅｙ               ｈａｖｅ               ｂｅｅｎ               ｒｅｐｌａｃｅｄ               ｂｙ               ａｌｌ               ｎａｔｕｒａｌ               ｒｉｃｅ               ａｎｄ               ｐｅａ               ｐｒｏｔｅｉｎ               ｓｈａｋｅｓ.

Ｍｅ               ａｎｄ               ｍｙ               ｂｅｌｏｖｅｄ               ｈｏｎｅｙ-ｂｕｎ               ｈａｖｅ               ｓｕｆｆｅｒｅｄ               ａ               ｂｉｔｔｅｒ               ｓｅｐａｒａｔｉｏｎ.

Ａｓ               ｓｗｅｅｔ               ａｓ               ｓｈｅ               ｗａｓ,               Ｉ               ｈａｄ               ｔｏ               ｌｅｔ               ｈｅｒ               ｇｏ.

Ｉ               ｌｅｆｔ               ｈｅｒ               ｆｏｒ               ｔｈｅ               ａｌｍｉｇｈｔｙ               ｓｉｘ-ｐａｃｋ.

Ｉｎｓｔｅａｄ               ｏｆ               ｃｈｏｃｏｌａｔｅ               ｍｉｌｋ               ａｓ               ｍｙ               ｆｉｒｓｔ               ｍｅａｌ               ｏｆ               ｔｈｅ               ｄａｙ,               Ｉ               ｄｒｉｎｋ               ａ               ｖｅｒｙ               ｎｕｔｒｉｔｉｏｕｓ               ｓｈａｋｅ               ｔｈａｔ               ｉｎｃｌｕｄｅｓ:
               2               ｓｃｏｏｐｓ               ｏｆ               ｐｅａ               ｐｒｏｔｅｉｎ               (               50               ｇｒａｍｓ)               
               1               ｔｅａｓｐｏｏｎ               ｏｆ               ｓｐｉｒｕｌｉｎａ               
               1               ｓｅｒｖｉｎｇ               ｏｆ               ｒａｗ               ｏａｔｍｅａｌ               
               1               ｔａｂｌｅｓｐｏｏｎ               ｏｆ               ｎａｔｕｒａｌ               ｐｅａｎｕｔ               ｂｕｔｔｅｒ               
               3               ｔａｂｌｅ               ｓｐｏｏｎｓ               ｏｆ               ｏｒｇａｎｉｃ               ｆｌａｘ               ｓｅｅｄ               ｏｉｌ               
               1               ｃｕｐ               ｏｆ               ａｌｍｏｎｄ               ｍｉｌｋ/               ｗｉｔｈ               1               ｃｕｐ               ｏｆ               ｗａｔｅｒ               
               1               ｍｅｄｉｕｍ               ｓｉｚｅｄ               ｂａｎａｎａ               
               1               ｏｒ               2               ｃｈｕｎｋｓ               ｏｆ               ｐａｐａｙａ               ｏｒ               ｃａｎｔａｌｏｕｐｅ               
               1               ｔａｂｌｅｓｐｏｏｎ               ｏｆ               ｏｒｇａｎｉｃ               ｏｒ               ｍｉｎｉｍａｌｌｙ               ｐｒｏｃｅｓｓｅｄ               ｈｏｎｅｙ               
               1               ｃａｐ               ｏｆ               Ｖｉｔａｍｉｎ               Ｃｏｄｅ               ｌｉｑｕｉｄ               ｖｉｔａｍｉｎ
               
               Ｔｈｉｓ               ｉｓ               ａ               ｖｅｒｙ               ｈｉｇｈ               ｃａｌｏｒｉｅ               ｂｒｅａｋｆａｓｔ               ｓｈａｋｅ               ｃｏｎｔａｉｎｉｎｇ               900-1,000               ｃａｌｏｒｉｅｓ.

Ｉｆ               ｙｏｕｒ               ｎｏｔ               ｂｕｉｌｄｉｎｇ               ｍａｓｓ,               ｔｈｉｓ               ｉｓ               ｉｎａｄｖｉｓａｂｌｅ.

Ｉｔ'ｓ               ｖｅｒｙ               ｄｉｆｆｉｃｕｌｔ               ｆｏｒ               ｍｅ               ｔｏ               ｇａｉｎ               ｗｅｉｇｈｔ,               ｓｏ               Ｉ               ｈａｖｅ               ｔｏ               ｃｏｎｓｕｍｅ               ａ               ｌｏｔ               ｏｆ               ｃａｌｏｒｉｅｓ.

Ｃｕｒｒｅｎｔｌｙ,               Ｉ'ｍ               ｃｏｎｓｕｍｉｎｇ               ｏｖｅｒ               6,000               ｃａｌｏｒｉｅｓ               ａ               ｄａｙ,               ｂｕｔ               ｆｏｒ               ｔｈｏｓｅ               ｗｈｏ               ｗａｎｔ               ｔｏ               ｇａｉｎ               ｌｅａｎ               ｍｕｓｃｌｅ               ｗｉｔｈｏｕｔ               ａｄｄｅｄ               ｂｏｄｙ               ｆａｔ,               ｄｏ               ｎｏｔ               ａｄｄ               ｍｏｒｅ               ｔｈａｎ               500-1,000               ｃａｌｏｒｉｅｓ               ｔｏ               ｙｏｕｒ               ｄｉｅｔ.

Ｉｔ'ｓ               ｉｍｐｏｒｔａｎｔ               ｔｏ               ｃｏｎｓｉｄｅｒ               ｙｏｕｒ               ｂｏｄｙ               ｔｙｐｅ,               ａｎｄ               Ｉｄｅａｌ               ｂｏｄｙ               ｗｅｉｇｈｔ.

Ｃｈｅｃｋ               ｗｉｔｈ               ａ               ｐｒｏｆｅｓｓｉｏｎａｌ.

Ｉｎ               ｃｏｎｔｒａｓｔ,               ｗｏｒｌｄ               ｆａｍｏｕｓ               ｂｏｄｙｂｕｉｌｄｅｒｓ               ｓｕｃｈ               ａｓ               Ｒｏｎｎｉｅ               Ｃｏｌｅｍａｎ               ｈａｖｅ               ｂｅｅｎ               ｋｎｏｗｎ               ｔｏ               ｃｏｎｓｕｍｅ               ｕｐ               ｔｏ               10,000               ｃａｌｏｒｉｅｓ               ａ               ｄａｙ.

Ｗｏｗ!
               Ｉｎｓｔｅａｄ               ｏｆ               ｗｏｒｋｉｎｇ               ｏｕｔ               ｏｎｌｙ               ｔｈｒｅｅ               ｔｉｍｅｓ               ａ               ｗｅｅｋ,               ｎｏｗ               Ｉ               ｗｏｒｋ               ｏｕｔ               6               ｔｉｍｅｓ               ａ               ｗｅｅｋ               ｗｉｔｈ               ｌｉｇｈｔ               (ｌｉｆｔ               ｌｅｓｓ               ｔｈａｎ               100ｌｂｓ)               ａｎｄ               ｈｅａｖｙ               ｄａｙｓ,               ｆｒｏｍ               Ｓｕｎｄａｙ               ｔｏ               Ｓａｔｕｒｄａｙ               ｗｉｔｈ               Ｆｒｉｄａｙｓ               ｏｆｆ.

Ｉｔ'ｓ               ｖｅｒｙ               ｉｍｐｏｒｔａｎｔ               ｔｏ               ｃｈａｎｇｅ               ｙｏｕｒ               ｒｏｕｔｉｎｅ,               ｂｅｃａｕｓｅ               ｙｏｕｒ               ｂｏｄｙ               ｃａｎ               ｂｅ               ｂｅｃｏｍｅ               ｅｆｆｉｃｉｅｎｔ               ｉｎ               ｐｅｒｆｏｒｍｉｎｇ               ａ               ｓｅｔ               ｏｆ               ｅｘｅｒｃｉｓｅｓ,               ａｎｄ               ｔｈｉｓ               ｃｏｕｌｄ               ｕｌｔｉｍａｔｅｌｙ               ａｆｆｅｃｔ               ｔｈｅ               ｍｕｓｃｌｅ               ｇｒｏｗｔｈ               ａｎｄ               ｆａｔ               ｂｕｒｎｉｎｇ.

Ｃｈａｎｇｅ               ｔｈｅ               ｒｏｕｔｉｎｅ               ｂｙ               ｅｉｔｈｅｒ               ｕｓｉｎｇ               ａ               ｄｉｆｆｅｒｅｎｔ               ｍａｃｈｉｎｅ,               ｏｒ               ｒａｎｄｏｍｌｙ               ｃｈａｎｇｉｎｇ               ｔｈｅ               ｗｅｉｇｈｔ.

Ｉ               ｃｈａｎｇｅ               ｍｙ               ｒｏｕｔｉｎｅ               ｏｕｔ               ｏｆ               ｉｍｐｕｌｓｅ.

Ｉｎｓｔｅａｄ               ｏｆ               ｄｏｉｎｇ               ｄｉｐｓ,               Ｉ'ｌｌ               ｄｏ               ｐｕｓｈ-ｕｐｓ,               ｏｒ               ｉｎｓｔｅａｄ               ｏｆ               ｄｏｉｎｇ               ｍｏｄｅｒａｔｅ               ｗｅｉｇｈｔｓ,               Ｉ'ｌｌ               ｌｉｆｔ               ｈｅａｖｙ.

Ｒａｎｄｏｍｉｚｉｎｇ               ｍｙ               ｒｏｕｔｉｎｅ               ｉｓ               ｓｏｍｅｔｈｉｎｇ               Ｉ               ｄｏ               ａｂｏｕｔ               2-3               ｔｉｍｅｓ               ａ               ｗｅｅｋ               ｗｈｉｌｅ               ｐｅｒｆｏｒｍｉｎｇ               ａｎｙ               ｇｉｖｅｎ               ｅｘｅｒｃｉｓｅ.

Ｕｎｔｉｌ               Ｉ               ｄｅｃｉｄｅ               ｔｏ               ｃｈａｎｇｅ               ｉｔ               ｕｐ               ｃｏｍｐｌｅｔｅｌｙ,               ｔｈｉｓ               ｉｓ               ｍｙ               ｃｕｒｒｅｎｔ               ｒｏｕｔｉｎｅ:
               Ｓｕｎｄａｙ:               Ｃｈｅｓｔ/Ｂａｃｋ(               Ｈｅａｖｙ)               
               Ｕｐｐｅｒ               Ｃｈｅｓｔ:               4               ｓｅｔｓ,               10-12               ｒｅｐｓ,170ｌｂｓ,               Ｉｎｃｌｉｎｅ               Ｍａｃｈｉｎｅ               
               Ｌｏｗｅｒ               Ｃｈｅｓｔ:               4               ｓｅｔｓ,               10-20               ｒｅｐｓ,               40ｌｂｓ,               Ｃａｂｌｅ               Ｃｒｏｓｓｏｖｅｒｓ               
               Ｔｏｔａｌ               Ｃｈｅｓｔ:               4               ｓｅｔｓ,               10-15               ｒｅｐｓ,               200ｌｂｓ,               Ｂｕｔｔｅｒｆｌｙ               Ｅｘｅｒｃｉｓｅ               
               Ｄｉｐｓ:               4               ｓｅｔｓ,               8-10               ｒｅｐｓ,               ｕｓｅｄ               ｍｙ               ｂｏｄｙ               ｗｅｉｇｈｔ,               Ｄｉｐ               Ｍａｃｈｉｎｅ               
               Ｂａｃｋ:               
               Ｌａｔ               Ｐｕｌｌ               Ｄｏｗｎｓ:               4               ｓｅｔｓ,               8-10               ｒｅｐｓ,               50-60ｌｂｓ,               Ｌａｔ               ,Ｐｕｌｌ               Ｄｏｗｎ               Ｍａｃｈｉｎｅ               
               Ｏｎｅ               Ａｒｍ               Ｌａｔ               Ｐｕｌｌ               Ｄｏｗｎｓ:               4               ｓｅｔｓ,               10-12               ｒｅｐｓ,               20ｌｂｓ,               Ｌａｔ               Ｐｕｌｌ               Ｄｏｗｎ               Ｍａｃｈｉｎｅ               
               Ｓｔａｎｄｉｎｇ               Ｌａｔ               Ｐｕｌｌｓ:               4               ｓｅｔｓ,-5               25-100               ｒｅｐｓ,               50-60ｌｂｓ,               Ｔｏｗｅｒ               Ｍａｃｈｉｎｅ               
               Ｌｅｖｅｒａｇｅ               Ｉｓｏ               Ｒｏｗ:               4-5               ｓｅｔｓ,               8-10               ｒｅｐｓ,               90ｌｂｓ               ,Ｈａｍｍｅｒ               Ｓｔｒｅｎｇｔｈ               Ｍａｃｈｉｎｅ               
               Ｒｅｖｅｒｓｅ               Ｂｕｔｔｅｒｆｌｙ:               4-5               ｓｅｔｓ,               10-15ｒｅｐｓ,               50-60ｌｂｓ,               Ｂｕｔｔｅｒｆｌｙ               Ｍａｃｈｉｎｅ
               Ｍｏｎｄａｙ:               Ｌｅｇｓ               (Ｈｅａｖｙ)               
               Ｓｔａｎｄｉｎｇ               Ｃａｌｆ:               Ｒａｉｓｅｓ               4-5               ｓｅｔｓ,               10-15               ｒｅｐｓ,               90ｌｂｓ,               Ｓｍｉｔｈ               Ｍａｃｈｉｎｅ               
               Ｓｅａｔｅｄ               Ｃａｌｆ               Ｒａｉｓｅｓ:               4-5               ｓｅｔｓ,               10-15               ｒｅｐｓ,               60-70ｌｂｓ,               Ｓｅａｔｅｄ               Ｃａｌｆ               Ｒａｉｓｅ               Ｍａｃｈｉｎｅ               
               Ｌｅｇ               Ｐｒｅｓｓ:               4-8               ｓｅｔｓ,               15-30               ｒｅｐｓ,               230ｌｂｓ,               Ｌｅｇ               Ｐｒｅｓｓ               Ｍａｃｈｉｎｅ               
               Ｌｅｇ               Ｅｘｔｅｎｓｉｏｎ:               4               ｓｅｔｓ,               10-12               ｒｅｐｓ,               130ｌｂ,               Ｌｅｇ               Ｅｘｔｅｎｓｉｏｎ               Ｍａｃｈｉｎｅ               
               Ｓｑｕａｔｓ:               4               ｓｅｔｓ,               10-15               ｒｅｐｓ,               50ｌｂｓ,               Ｆｒｅｅ               Ｗｅｉｇｈｔｓ               (               Ｂｙ               ｔｈｉｓ               ｐｏｉｎｔ               Ｉ'ｍ               ｈａｔｉｎｇ               ｌｉｆｅ)
               Ｔｕｅｓｄａｙ:Ｂｉｃｐｅｓ/Ｔｒｉｃｅｐｓ(Ｌｉｇｈｔ)               
               Ａｌｔｅｒｎａｔｉｎｇ               Ｈａｍｍｅｒ               Ｃｕｒｌｓ(ｌｅｆｔ/ｒｉｇｈｔ):               4-5               ｓｅｔｓ,               10-12               ｒｅｐｓ,               20ｌｂｓ,               Ｆｒｅｅ               Ｗｅｉｇｈｔｓ               
               Ｔｗｏ               Ｈａｎｄｌｅ               Ｃａｂｌｅ               Ｃｕｒｌｓ:               5-6               ｓｅｔｓ,               15-25               ｒｅｐｓ,               30ｌｂｓ,               Ｃａｂｌｅ               Ｔｏｗｅｒ               
               Ｏｎｅ               Ｈａｎｄｅｄ               Ｃａｂｌｅ               Ｃｕｒｌｓ:               5-6               ｓｅｔｓ,               15-25               ｒｅｐｓ,               20ｌｂｓ,               Ｃａｂｌｅ               Ｔｏｗｅｒ               
               Ｔｗｏ               Ｈａｎｄｅｄ               Ｈａｍｍｅｒ               Ｃｕｒｌｓ:               5-6ｓｅｔｓ,               10-15               ｒｅｐｓ,               20ｌｂｓ,               Ｈａｍｍｅｒ               Ｃｕｒｌ               Ｍａｃｈｉｎｅ               
               Ｔｒｉｃｅｐｓ:               
               Ｒｅｖｅｒｓｅ               Ｃａｂｌｅ               Ｃｕｒｌ:               5-6               ｓｅｔｓ,10-15               ｒｅｐｓ,               30ｌｂｓ,               Ｃａｂｌｅ               Ｔｏｗｅｒ               
               Ｒｅｖｅｒｓｅ               Ｈａｍｍｅｒ               Ｃｕｒｌ               :               5-6               ｓｅｔｓ,               10-15               ｒｅｐｓ,               40ｌｂｓ,               Ｒｅｖｅｒｓｅ               Ｈａｍｍｅｒ               Ｃｕｒｌ               Ｍａｃｈｉｎｅ               
               Ｒｅｖｅｒｓｅ               Ｇｒｉｐ               Ｔｒｉｃｅｐ               Ｐｕｌｌ               Ｄｏｗｎ:               5-6               ｓｅｔｓ,               10-15               ｒｅｐｓ,               40ｌｂｓ,               Ｃａｂｌｅ               Ｔｏｗｅｒ               
               Ｓｅａｔｅｄ               Ｔｒｉｃｅｐ               Ｐｕｓｈ-ｄｏｗｎ:               5-6               ｓｅｔｓ,               10-15               ｒｅｐｓ,               80ｌｂｓ               Ｓｅａｔｅｄ,               Ｔｒｉｃｅｐ               Ｐｕｓｈ-ｄｏｗｎ               Ｍａｃｈｉｎｅ
               Ｗｅｄｎｅｓｄａｙ:               Ｓｈｏｕｌｄｅｒｓ/Ｔｒａｐｓ(               Ｌｉｇｈｔ)               
               Ｂａｒｂｅｌｌ               Ｓｈｏｕｌｄｅｒ               Ｐｒｅｓｓ:               4-5               ｓｅｔｓ,10-15               ｒｅｐｓ,               90ｌｂｓ,               Ｓｈｏｕｌｄｅｒ               Ｐｒｅｓｓ               Ｍａｃｈｉｎｅ               
               Ｓｈｏｕｌｄｅｒ               Ｒａｉｓｅｓ:               4-5               ｓｅｔｓ,               10-15               ｒｅｐｓ,               30ｌｂｓ,               Ｆｒｅｅ               Ｗｅｉｇｈｔｓ               
               Ｒｅｖｅｒｓｅ               Ｓｈｏｕｌｄｅｒ               Ｐｒｅｓｓ:               4-5               ｓｅｔｓ,               10-15               ｒｅｐｓ,               40ｌｂｓ,               Ｓｈｏｕｌｄｅｒ               Ｐｒｅｓｓ               Ｍａｃｈｉｎｅ               
               Ｄｕｍｂｂｅｌｌ               Ｓｈｏｕｌｄｅｒ               Ｒａｉｓｅｓ:               4-5               ｓｅｔｓ,               10-15               ｒｅｐｓ,               10ｌｂｓ,               Ｆｒｅｅ               Ｗｅｉｇｈｔｓ               
               Ｔｒａｐｓ:               
               Ｃａｂｌｅ               Ｓｈｏｕｌｄｅｒ               Ｓｈｒｕｇｓ:               5-6               ｓｅｔｓ,               25-30               ｒｅｐｓ,               90ｌｂｓ,               Ｃａｂｌｅ               Ｔｏｗｅｒ               
               Ｂａｒｂｅｌｌ               Ｓｈｏｕｌｄｅｒ               Ｓｈｒｕｇｓ:               5-6               ｓｅｔｓ,               25-30               ｒｅｐｓ,               90ｌｂｓ,               Ｆｒｅｅ               Ｗｅｉｇｈｔｓ               
               Ｄｕｍｂｂｅｌｌ               Ｓｈｏｕｌｄｅｒ               Ｓｈｒｕｇｓ:               5-6               ｓｅｔｓ,               25-30               ｒｅｐｓ,               90ｌｂｓ,               Ｆｒｅｅ               Ｗｅｉｇｈｔｓ               
               Ｒｅｖｅｒｓｅ               Ｓｈｏｕｌｄｅｒ               Ｐｒｅｓｓ:               5-6               ｓｅｔｓ,               25-30               ｒｅｐｓ,               40ｌｂｓ,               Ｓｈｏｕｌｄｅｒ               Ｐｒｅｓｓ               Ｍａｃｈｉｎｅ
               Ｔｈｕｒｓｄａｙ:               Ａｂｓ(Ｌｉｇｈｔ)               
               Ｒｅｖｅｒｓｅ               Ｃａｂｌｅ               Ｃｒｕｎｃｈｅｓ:               4-5               ｓｅｔｓ,               25-30               ｒｅｐｓ,               60-70ｌｂｓ,               Ｃａｂｌｅ               Ｔｏｗｅｒ               
               Ｏｂｌｉｑｕｅ               Ｃａｂｌｅ               Ｄｉｐｓ:               4-5               ｓｅｔｓ,               25-30               ｒｅｐｓ,               50ｌｂｓ,               Ｃａｂｌｅ               Ｔｏｗｅｒ               
               Ｏｂｌｉｑｕｅ               Ｐｌａｔｅ               Ｄｉｐｓ:               4-5               ｓｅｔｓ,               25-30               ｒｅｐｓ,               35ｌｂｓ,               Ｆｒｅｅ               Ｗｅｉｇｈｔｓ(Ｐｌａｔｅｓ)               
               Ｃｒｕｎｃｈｅｓ               Ｗｉｔｈ               Ｐｌａｔｅ               ｏｎ               Ｓｔｏｍａｃｈ               4-5               25-30               ｒｅｐｓ,               25ｌｂｓ,               Ｆｒｅｅ               Ｗｅｉｇｈｔｓ(Ｐｌａｔｅｓ)
               Ｓａｔｕｒｄａｙ:               Ｌｏｗｅｒ               Ｂａｃｋ:               
               Ｂａｃｋ               Ｅｘｔｅｎｓｉｏｎ(               Ｌｉｇｈｔ)               4-5               ｓｅｔｓ,               10-15               ｒｅｐｓ,               10ｌｂｓ               ｐｌａｔｅ,               Ｂａｃｋ               Ｅｘｔｅｎｓｉｏｎ               Ｍａｃｈｉｎｅ               
               Ｎｏｔｅ:               Ｆｉｒｓｔ               ｔｗｏ               ａｂｄｏｍｉｎａｌ               ｅｘｅｒｃｉｓｅｓ               ａｒｅ               ｐｅｒｆｏｒｍｅｄ               ｅｖｅｒｙｄａｙ,               ｆｏｌｌｏｗｅｄ               ｂｙ               30               ｍｉｎｕｔｅｓ               ｏｆ               ｃａｒｄｉｏ               ｏｎ               ｔｈｅ               ｅｘｅｒｃｉｓｅ               ｂｉｋｅ               ｏｒ               ｔｈｅ               ｔｒｅａｄｍｉｌｌ.

Ａ               10               ｍｉｎｕｔｅ               ｗａｒｍ-ｕｐ               ｉｓ               ａｌｓｏ               ｐｅｒｆｏｒｍｅｄ               ｏｎ               ｔｈｅ               ｅｘｅｒｃｉｓｅ               ｂｉｋｅ.
               Ｔｈｉｓ               ｗｏｒｋｏｕｔ               ｒｏｕｔｉｎｅ               ｉｓ               ｉｎｔｅｎｓｅ,               ａｎｄ               ｉｔ               ｍａｋｅｓ               ｍｅ               ｆｅｅｌ               ｌｉｋｅ               ａ               ｗｏｒｌｄ               ｃｌａｓｓ               ａｔｈｌｅｔｅ.

Ｍｙ               ｅｎｄｕｒａｎｃｅ               ｈａｓ               ｉｎｃｒｅａｓｅｄ               ｓｉｎｃｅ               Ｉ               ｂｅｇａｎ               ｔｈｉｓ               ｒｏｕｔｉｎｅ               ｅｉｇｈｔ               ｍｏｎｔｈｓ               ａｇｏ.

Ａｌｏｎｇ               ｗｉｔｈ               ｍｙ               ｄｉｅｔ,               Ｉ               ｈａｖｅ               ｇａｉｎｅｄ               7ｌｂｓ               ｏｆ               ｍｕｓｃｌｅ               ｍａｓｓ               ｗｉｔｈ               ｖｅｒｙ               ｌｉｔｔｌｅ               ｂｏｄｙ               ｆａｔ,               ａｎｄ               ｄｏｎ'ｔ               ｂｅ               ｆｏｏｌｅｄ               ｂｙ               ｔｈｅ               ｌｉｇｈｔ               ｄａｙｓ,               ｔｈｅｙ               ａｒｅ               ｎｏｔ               ｓｏ               ｌｉｇｈｔ.









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