Fitness challenge-gctid231971

[Ɔbenfo Ọbádélé]

On the run this morning so I had to take it light:

10 bench presses, 10 bicep curls, 10 tricep lifts, 10 overhead tricep lifts, 10 overhead shoulder presses on barbells, 300 crunches, 100 leg lifts, 10 ab rolls. I'll try to steal a little more time tomorrow, though. Into the 3rd week of live food/smoothie fast. I've realized that I can gain a pound or two based on how heavy the bag of fruit that goes into the smoothie is or how heavy the avocados that go into the guacamole are.

[Guest]

Brothers getting it in.

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[Tenkamenin]

Breakfast

Carrots, blueberries and cherries

Morning warm ups

Bicep curls resistance band 3 x 10

Triceps overhead extensions resistance band 3 x 10

Tricep dips 3 x 10

Afternoon workout

Bicep curls on the cable extension 3 x 10

Tricep pull downs on the cable extension 6 x 10

Barbell kill 21    3 x 10

Barbell bicep curls 3 x 7

Tricep machine 6 x 10

Cardio

10 minutes on the rowing machine and 2.2 miles on elliptical.

Lunch

Brown rice, black eyed pea stew and bunch of shredded cabbage.

No workout tonight

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[Nataki]

Impressive @Tenkamenin
Also, did you buy a rowing machine? If so where did you get it?

Tenkamenin;245712 wrote: Breakfast

Carrots, blueberries and cherries

Morning warm ups

Bicep curls resistance band 3 x 10

Triceps overhead extensions resistance band 3 x 10

Tricep dips 3 x 10

Afternoon workout

Bicep curls on the cable extension 3 x 10

Tricep pull downs on the cable extension 6 x 10

Barbell kill 21    3 x 10

Barbell bicep curls 3 x 7

Tricep machine 6 x 10

Cardio

10 minutes on the rowing machine and 2.2 miles on elliptical.

Lunch

Brown rice, black eyed pea stew and bunch of shredded cabbage.

No workout tonight

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Abibifahodie!

Nataki

[Tenkamenin]

BestVeganChef;245713 wrote: Impressive @Tenkamenin
Also, did you buy a rowing machine? If so where did you get it?

Abibifahodie!

Nataki

No, I do not have a rowing machine. I have a gym membership.

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[Nataki]

Today for me

24 oz of Vega one nutrient drink
54 oz of flat tummy water
Two salad wraps and spelt tortillas

1.2 miles power walking to the gym round trip
900 calorie Zumba workout

I use my shirt to wipe the sweat off my face and the sweat pattern makes a :-) if you look close enough.



Abibifahodie!

Nataki

[Nataki]

The rowing machine is my favorite machine at the gym but I am thinking about getting one for my home. I've been keeping an eye out on Craigslist for a good one.

Tenkamenin;245714 wrote: No, I do not have a rowing machine. I have a gym membership.

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Abibifahodie!

Nataki

[Kwadwo Tòkunbọ̀]

I am still here!!  Working my way into the Opare plan the end of the month.  

Spinach
Avocado
Fuji Apple
Dry cranberries
Almonds
Walnuts
Cucumbers

Feel like I am missing something red?

______________________________________________

We must act as if we answer to, and only answer to, our Ancestors, our children, and the unborn.

Amilcar Cabral

[Kwadwo Tòkunbọ̀]

Top it off what a smoothie for the morning.

______________________________________________

We must act as if we answer to, and only answer to, our Ancestors, our children, and the unborn.

Amilcar Cabral

[Tenkamenin]

kevlew;245718 wrote:

I am still here!!  Working my way into the Opare plan the end of the month.  

Spinach
Avocado
Fuji Apple
Dry cranberries
Almonds
Walnuts
Cucumbers

Feel like I am missing something red?

______________________________________________

We must act as if we answer to, and only answer to, our Ancestors, our children, and the unborn.

Amilcar Cabral

That's a tasty looking salad, what kind of dressing is on it?

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[Tenkamenin]

Wasn't supposed to workout tonight but I had the urge to hit that bag.

FYI, Nate Bowers has some good boxing workout vids.

https://youtu.be/paPHyb5y_zU

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[Kwadwo Tòkunbọ̀]

Tenkamenin;245727 wrote: That's a tasty looking salad, what kind of dressing is on it?

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It's a local made peanut Thai dressing. The farm around the corner produces it.

______________________________________________

We must act as if we answer to, and only answer to, our Ancestors, our children, and the unborn.

Amilcar Cabral

[Ɔbenfo Ọbádélé]

Today's Superfood Smoothie
Mango, pineapple, banana, Vega powder, Raw organic meal powder, cinnamon, sunflower lecithin, honey, blackstrap molasses, saw palmetto, Atlantic Ocean kelp, gotu kola, vitamin c crystals, coconut water x 2, coconut, nutmeg, vegan cal-mag, moringa powder, grapefruit seed extract, sesame seeds, chia seeds, flax seeds, baobab fruit powder, cap-full of virgin coconut oil, spirulina, ginkgo biloba, bladderwrack.

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[Kwadwo Tòkunbọ̀]

Obadele Kambon;245799 wrote: Today's Superfood Smoothie
Mango, pineapple, banana, Vega powder, Raw organic meal powder, cinnamon, sunflower lecithin, honey, blackstrap molasses, saw palmetto, Atlantic Ocean kelp, gotu kola, vitamin c crystals, coconut water x 2, coconut, nutmeg, vegan cal-mag, moringa powder, grapefruit seed extract, sesame seeds, chia seeds, flax seeds, baobab fruit powder, cap-full of virgin coconut oil, spirulina, ginkgo biloba, bladderwrack.

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The powders....are they like supplements or something? Unfortunately I can't do coconut anything.

______________________________________________

We must act as if we answer to, and only answer to, our Ancestors, our children, and the unborn.

Amilcar Cabral

[Tenkamenin]

Obadele Kambon;245799 wrote: Today's Superfood Smoothie
Mango, pineapple, banana, Vega powder, Raw organic meal powder, cinnamon, sunflower lecithin, honey, blackstrap molasses, saw palmetto, Atlantic Ocean kelp, gotu kola, vitamin c crystals, coconut water x 2, coconut, nutmeg, vegan cal-mag, moringa powder, grapefruit seed extract, sesame seeds, chia seeds, flax seeds, baobab fruit powder, cap-full of virgin coconut oil, spirulina, ginkgo biloba, bladderwrack.

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Eiii! Mo wɔ Vega futuro wɔ Ghana, mo tɔ ne sɛn? Afei nso, baobab futuro ɛfiri Ghana anaa? Wɔ Santa Barbara mu, mehuu adwuma bi a ɔɔmo tɔn Ghana Baobab futuro, ɔɔmo nya sika beberee.

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