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Saturday April 4, 2009



I'm almost there.  3 more workouts remaining and BAM!  Emeril Laggasse style.  Todays workout was great of course.  Today, I didn't bother wearing my polar Hr monitor.  I tried, but I think my chest strap is dead.

The last three workouts are killer.  Total Body workout being the toughest of the bunch.

The last week I have been awful in sticking with my eating plan.  I pack my lunches, but I don't eat them.  I eat out at BP, RR, WS...  Not good.

Tomorrow, my daughter Karis has a singing recital.  She's singing 3 songs becasue she is just so good.  She is so good that she even wront her own song "You make me feel" and it's awesome.

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MY PRE-PLANNED 5 MEALS
MEAL 1 - 9:30 am - Oatmeal (2) packages and Protein Shake (70g protein) with glutamine
MEAL 2 - 11:30 pm- www.edojapan.com Teriyaki Chicken with Shrimp on rice with cabbage. Medium Coke.
MEAL 3 - 2:30 pm -  Protein Shake from Euro Health Club on West 4th in Kitsilano. (these are really good!) 25g protein and taste like ice cream!
MEAL 4 - 3:30 pm - MISSED
MEAL 5 - 5:30 PM -  Tortillas with Salsa and Avocadoes
MEAL 6 - 7:30 PM -  www.silvercity.com The Haunting in Connecticut - Popcorn with butter and glossette raisins w/ Water!

hauntinginct_poster




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CARDIO

“10 MOVES 10 MINUTES”

2:00 - 0:00      Warm-Up (I’d recommend)         



10:00 - 9:00    Combo Run

9:00 - 8:00      Warrior Lunges

8:00 - 7:00      Tires

7:00 - 6:00      off The Line

6:00 - 5:00      Charlestown Kick

5:00 - 4:00      Circle Run

4:00 - 3:00      “The Gretch”

3:00 - 2:00      Defensive Slide

2:00 - 1:00       Side Lunge - Side Kick

1:00 - 0:00       Hop Squat - Run Home

2:00 - 0:00     Cool down (I’d recommend)     

“Start Strong, Finish Stronger”

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CARDIO CORE - 10 MOVEMENTS / 10 MINUTESTOMORROWS WORKOUT IS:

2:00  - 0:00     Warm-up (RECCOMENDED)

10:00 - 9:00    CRESCENT PRESS  (WITH USE OF RESISTANCE BELT)

9:00 - 8:00      OBLIQUE HOP SQUAT

8:00 - 7:00      TOWEL HOP SQUAT

7:00 - 6:00      THE BELLA TWIST

6:00 - 5:00      TWISTING SPRINTER

5:00 - 4:00      SPEED SKATER

4:00 - 3:00      LOADING DOCK (4 THE WAREHOUSE GUYS)

3:00 - 2:00      TRAVELING BODY BLOWS

2:00 - 1:00      ARC TWIST

1:00 - 0:00      REACHING SKATER

2:00 -0:00      COOL DOWN (RECCOMENDED)

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UPPER BODY - 10 Movements in 10 Minutes


2:00 - 0:00    Warm-Up (I’d reccomend)         

10:00 - 9:00     3 x 5 Chest Press

9:00 - 8:00       Lunging Lawn Mower

8:00 - 7:00       3 Level Shoulder Fly’s

7:00 - 6:00       Crazy Eights

6:00 - 5:00       Kick back / Throw combo

5:00 - 4:00       Incline / Decline Chest press

4:00 - 3:00       High / Low Lat Row

3:00 - 2:00       Shoulder Fly / Chest Press combo

2:00 - 1:00       Police Curls

1:00 - 0:00       One-arm Tricep Extension

2:00 - 0:00   Cool down (i’d reccomend)         

“start strong, finish stronger”
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2 MINUES - WARMUP



10 MINUTES - CORE CARDIO

10 MINUTES - CARDIO2 MINUTES - COOL DOWN 

10 MINUTES - LOWER BODY



www.ducharme.ws

www.youtube.com/mrreman 

 www.facebook.com Chris Ducharme

 




 




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