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Standing DB shrugs X 2 (lost count by many more than sitting)
Standing Y-rope cable face pull, pause, slow negative X 2
Standing cable bar 3/4 angled upright row x 1
Standing plate raise X 2
Incline DB shrugs (laying on angled bench on my stomach)
Total time: 41 minutes
Pre-workout meal: nothing. A cup of black coffee, no sugar, no cream
Post-workout meal: Basmati brown rice, Quinoa, lentils, barley, total 1/2 cup.
3 oz of Chicken perhaps 3.5 oz
1/2 cup of organic black beans
3 tablespoon of Saurkraut.
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