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JENSFITJOURNEY
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6 days to go! Killer core workout....

Saturday, July 14, 2012

New July Totals - Day 14
Miles - 61.78
Push ups - 1,750
Squats - 2,407

Morning run - 4.4 miles, 41:30, AP 9:25

Core Workout - 38 mins, 10 stations, 100 reps each....

1. TRX pushups - 100 reps
2. Bosu Ball Cross Body Mountain Climbers - 100 reps ( 50 reps for each side)
3. Windmills - 100 reps holding a 22 lb plate
4, Jump Squat with overhead press - 100 reps using a 12 lb MB
5. Bosu Ball Pushups - 100 reps
6. Weighted V up's holding a 12 lb MB and weighted crunches - 50 reps each - 100 reps total
7. Russian Twist - 100 reps holding a 22 lb plate - 100 reps ( 50 reps for each side)
8. Pendulum twist using a 12 lb MB - 100 reps ( 50 reps each side)
9. Medicine ball pulldown with leg raise - 100 reps using a 12 lb MB ( 50 reps for each side)
10. Medicine ball horizontal chops with sumo squat - 100 reps using a 12 lb MB

Nutrition for the day -

Water - 5 liters
M1 - Scrambled Eggs, greek yogurt with flax, almonds, cashews, apple and blueberries and a whey protein shake
M2 - GF cracker with natural PB
M3 - More of the greek yogurt mix from this morning along with chicken breast baked with zucchini, mushrooms, spinach and tomato sauce...crazy good I tell you :)
M4 - Rice cakes with natural PB
M5 - Protein shake with berries
M6 - Avocado with scrambled eggs
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