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  1. #1
    Registered User Simonla89's Avatar
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    Age: 52
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    Simonla's Keto Journey

    Hi everyone,
    It's Simonla here. I wanna introduce myself:
    I'm From Italy, Based in North East Pennsilvanya. I have started working out when i was 16yo. I competed when i was 21/22 yo and i have always the same passion i had before.

    Height 5' 7"
    weight 170 p

    Diet Guidelines

    160/180 Fat
    100 gr Protein
    30gr Carbs From Fibrous veggies.

    I will try to follow the diet with these Macros, but it will be fine too if i will make slight changes.

    4 workout a week
    2 Liss cardio 45'


    Diet for today:

    4 eggland's egg
    200gr of broc****
    4 slices of Hormel Low sodium Bacon


    150gr Pork meat (85% 15%)
    200gr Ice berg lettuce
    45 gr Mayo

    2 Avocados

    20gr Mct Pre wo

    150gr Pork Meat
    200gr Lettuce
    20gr olive oil


    Yesterday i Did legs as reported below:

    Hyperextension focusing on Hams 4x20
    seated leg curl 3x8 + 1x6+6+6 (dropset)
    Leg press Focusing on Quads 4x8
    Squat Machine 3x20
    Smith Machine stiffed leg deadlift 4x8


    Today i will do chest ad i will report the workout tomorrow.

    i even add some pictures every 2 weeks.
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  2. #2
    Registered User Simonla89's Avatar
    Join Date: Oct 2017
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    yesterday i did Chest Shoulder and Abs

    Cable Flyes - cross over 4x15
    Dumbell chest press 3x6/8 + 2x10
    45 degrees bench smith machine press 3x10 no lock
    chest press 2 drop set (10+10+failure+failure)

    military press 4x8
    Delt flyes 6x8 (dropping the weight)

    Abs.

    Tooday im gonna do 45' cardio + calves

    Saturday i will post some pictures to give you an idea about my current condition.
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  3. #3
    Registered User Simonla89's Avatar
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    02/13/2018

    Yesterday i did 45' on the treadmill
    6x15 seated calves

    SOD. Same Old Diet

    4 eggland's egg
    200gr of broc****
    4 slices of Hormel Low sodium Bacon


    150gr Pork meat (85% 15%)
    200gr Ice berg lettuce
    45 gr Mayo

    2 Avocados

    20gr Mct Pre wo

    150gr Pork Meat
    200gr Lettuce
    20gr olive oil
    Reply With Quote

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