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Tuesday, January 24, 2012

Project Better Body, Day #6 - Full Body Circuit & Eat Clean

Hey guys!
Okay, so . . . as of today, I am officially 10 weeks away from the NPC's Metropolitan Bodybuilding, Figure, Fitness, Bikini & Men's Physique Championships on March 31st.  In order to prepare for the show, my immediate goal is to shed as much fat as possible.  With that said, I've opted to go with a Full Body Circuit as my routine of choice for the next 4 weeks.  For a recap on "The Benefits of Full Body Circuits", click HERE.  I'll be doing this routine 3 times a week.  As for Cardio, my goal is to get in at least 4, 40 minute sessions per week.  I want to do more, but 4 times a week will be my minimum. 

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Here's a look at today's (Monday, Jan 23rd) Workout:
Swiss Ball Squats: 40 lbs., 3 sets, 12 reps
Dumbbell Deadlifts: 40 lbs., 3 sets, 12 reps
Leg Extensions: 160 lbs., 3 sets, 12 reps (done on Bowflex)
Leg Curls: 60 lbs., 3 sets, 12 reps (done on Bowflex)
Pec Flyes: 80 lbs., 3 sets, 12 reps (done on Bowflex)
Dumbbell One Arm Row: 20 lbs., 3 sets, 10 reps
Dumbbell Shoulder Press: 30 lbs., 3 sets, 10 reps
Dumbbell French Press: 15 lbs., 3 sets, 12 reps
Hammer Curls: 30 lbs., 3 sets, 12 reps
NOTE: I did this circuit 3 times and rested 1 minute in between 

As for my diet, here's what I ate today:
NOTE: 20 oz of water upon waking up
Meal #1 (11 am): 30g Whey, 1/2 cup of Oatmeal, 1/4 cup of chopped strawberries
Meal#2 (2 pm): POST WORKOUT - 30g of Whey & 1 Toasted Multi-Grain English Muffin w/ 1 Tbsp of Butter
Meal #3 (3 pm): 5 oz steak, 3/4 cup of long grain brown rice, 1/2 cup of steamed broccoli + 16 oz. of Crystal Light
Meal #4 (5:30 pm): SNACK - 20g whey mixed with 12 oz. water
Meal #5 (8:30 pm): Chicken Caesar Salad (@ Panera Bread) + 20 oz. water
Meal #6 (11 pm): 1 scoop of Casein Protein mixed with 16 oz of water

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