1 1/2 Pounds Chicken (24oz) 2 Squirts Sriracha (10-20g) 2 Teaspoons Black Pepper 2 Teaspoons Chili Powder 1 Green Pepper 1 Red Pepper 1 Onion 5-6 Cloves Garlic 1 Can Dark Red Kidney Beans (Reduced Sodium) (16oz) 1 Can Fire Roasted Diced Tomatoes (14.5oz) 1/2 Can Diced Tomatoes (No salt added) (7.25oz) 1 Can […]
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Underhand cable pull downs 3×20 + overhand cable press downs 3×20 + guillotine curls 3×20 + outside hammer curls 3×15 Close grip press 3×8-10 + skull crushers 3×15 + spider man curls 3×15 + standing barbell curls 3×15 Weighted dips 3×10 + body-weight bench dips 3×20 + incline curls 3×15 + preacher curls 3×15 […]
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Morning Fish oil Garlic extract Glutamine 5g Creatine 5g Muscletech platinum multi vitamin Tribulus Noon Fish oil Garlic extract Night Creatine 5g Glutamine 5g Fish oil Tribulus ZMA
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For Online coaching Email ivanvoineac@yahoo.com
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1 cup of oatmeal (blend it in a blender or food processor until it turns in to flower) 2/3 cup of egg whites 1 scoop of whey protein 1 tsp of Cinnamon (optional) 1/2 cup of blueberries 1/2 tsp of baking powder pinch of vanilla extract Mix it until it turns in to […]
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Exercise Sets Reps Wide pull overs + Pull ups 4 20 12-15 Barbell rows +T-bar rows 3 3 12 15-20 Behind the back shrugs to front shrugs + DB bent over rows or hammer grip machine rows 3 3 15/20 15 Underhand grip lat rows + Close grip lat pull downs 3 3 15 20 […]
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