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Wednesday April 4, 2012

Vitamin D and its effects on protein synthesis/and Insulin Growth factor 1(IGF1)..

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1095/Tip-316-Get-Adequate-Vitamin-D-To-Boost-Athletic-Performance-And-Muscle-Strength.aspx

25 Good reasons to take/increase Vitamin D

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/410/25-Excellent-Reasons-to-Take-Vitamin-D.aspx

Heavy Upper

A1) Push Press @ 21X1; 3-3-3-3-3; Rest :30 seconds (63%, 70%, 77%, 85%, 93% of 1RM)

A2) A.M.R.A.P. Strict Pull Ups @11X1; x 5 Sets; Rest 3:00 Minutes

Movement Prep:

“Pushing Annie”

50,40,30,20,10

~Double Under Jump Rope
~Ab Mat Sit Ups
~Push Ups (Hand Release)

Cut off is 18 minutes

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melissa 55# 18:00
Lance ??
Birgit 18:00
Kimi 75# 15:44
Lisa P. 65# 14:30
Laura R. 75# 16:00
Jolene 65# 18:00
Liz 14:33
Aaron 125# 16:33
Danielle 75# Bench Press 14:29 Mod
Jesse ?
Tony 115# 14:45
John 15:15 Bench Press
Emilio 120# 8:45vMod
Sharon 65# 18:00
Cory 105# 18:00
Dave 185# 18:00
Laura H. 60# 15:20
Javier 135# 17:47
Amy 70# 18:00
Jeremy 130# 18:00
Laura M. 130# 17:29
Yaisa 55# 16:34
Cynthia 75# 16:40
Steve 135# 18:00
Allison 55# 12;20 Mod
DK 135# 11:22 Mod
Laurie K. 75# 13:32
Katie G. 75# 13:27
AndI 90# 13:25 DU’s!
Andy G. 105# 14:14
Zac 125# 17:59
Tracy 80# 15:30
Tara 85# 14:00
Gina 85# 15:57
Bill B. 125# 18:00
Kim E. 85# 14:41
Lynn 80# 14:43
Cindy B. 55# 16:14
Jill 55# 15:37
Trey 245# 12:26
Julie S. 60 12:07
Terry 150 13:49
Stephanie 55 14:50
Whitney 65 14:32
Jim 150 11:25
Tara T. 55 14:54
iJaesin 215 15:17
Josh 150 13:57
Justin N. 105 14:30
Christina 65 12:18
Galo 175 10:45
Erica 85 12:40
Dana 65 18:00
Joe 75 14:37
Ann Marie 90 16:24
Pilar 60 14:50
Wendy 65 13:21
Jason D. 115 14:19
Kyle 125 15:12
Jenna 70 15:20
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