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Day 5 Complete – Chest, Shoulders and Arms

How Do I Get Ripped?

Day 5 Chest, Shoulders and Arms done! This was the second time doing this workout this week and the performance was good (although I was somewhat distracted by work). Improved in a few areas, such as flat bench press up to 85-lb dumbbells. Progress! I am loving this new hybrid… great mix of heavy weightlifting to promote lean mass gain with targeted abs and interval cardio to stay RIPPED. Tomorrow is a rest day and then Sunday is Back, Legs and Waist. I will be focused on getting up to 80-lbs or more for the later sets of weighted pullup exercises. Oh, forgot to mention that I am targeting approx 3000 calories per day at a 50% carb – 20% fat – 30% protein macronutrient ratio for mass gain. For those looking to get some help with dialing in nutrition for maximum results and learning how to track progress please let me know!

I am preparing to write my next blog on fitness, nutrition, motivation, etc… any requests? I did get a few requests related to the Team Beachbody coaching opportunity so I may start with that if I don’t hear otherwise. Let’s do this!!

Rage. Become a Machine.

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Premiere 5 Star Diamond Independent Beachbody Coach, CEO and Founder of TEAM RAGE, Mike Nowak Fitness, and How Do I Get Ripped, LLC. You are about to learn how I went from out-of-shape busy dad with significant travel, 2 kids and a wife to losing 20 pounds, 16% body fat and 7" off my waist while getting paid more income from home than my Ph.D. in Science & Engineering. Retired my Ph.D. career to focus on FAMILY & FITNESS!


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