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Day 11 - 39 days to 39

Todays 39 days to 39 is day 11, Shoulder Smack Down with Coach Doug of Total Body Advantage.

Note: My 39 days to 39 are in addition to my regular daily workouts and cardio.

Training: 45 minutes of Shoulder training with Coach Doug.
6 sets of 6 - 8 (lifting heavy)
Shoulder Press
Laying Down Front Shoulder Raises
Bent Over Reverse Delt Flies

4 sets of 12 (lifting heavy)
Lateral Shoulder Raises
Front Shoulder Raises
Rear Delts on the Reverse Pec Deck

This was an awesome workout. Coach Doug puts his own twist on many traditional exercises which gets to the belly of the muscle and makes it scream....NO MORE!!!

Nutrition & Supplements: Today was day 3 of my 4 day nutrition rotation, Med Calorie day and only 4 meals.

Meal 1 - 5 Egg Whites, 1/2 cup Brown Rice, 3/4 cup berries
S: Nutek Natures Greens and EFA's

Meal 2 - 5 oz beef strips, Mixed Steamed Veggies

S: Pre Workout - Forzaone BCAA Sport

S: Post Workout - Forzaone BCAA Sport

Meal 3 - ForzaPro Whey Protein, 1 Egg White, 2 TBSP coconut oil
S: Nutek Natures Greens and Natures Fuel

Meal 4 - 5 oz Lean Ground Beef Patty, 1 can of low sodium green beans...
S: Nutek Natures EFA's