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До лета осталось 10 дней!!!
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W4D1 Deload Press workout
325 triple then 6 singles super set w rolling thunder sled rows and jump ropes.
Then 100lbx5x12 strict log, 62x3x12 high incline dumbbell press, 3x15 Bw dips, 1 push up amrap, all superset with back, biceps, ropes and forearm exercises.
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Weekend was great but I lowkey miss my weekly routine! Started off right with some chest work. Really trying to build my upper chest so I’ve been doing more incline work. Back day is tomorrow but I did throw some chin ups in there for a little bicep work.
•Incline bench 4x10- 12 reps
•Chin ups 4x10- 12 reps
•Incline dumbbell bench 4x10- 12 reps. Last set shown, so it was ugly.
•Chest press 4x10. Drop the weight and straight into a super set. As many reps as possible on every set. Rest 2 min in between sets.
•30 min cardio on stair master
The head of the United Nations agency tasked with defending press freedom today urged investigations into the killing of two broadcast journalists in Guatemala. “I condemn the killings of Diego Salomón Esteban Gaspar and Álvaro Alfredo Aceituno López,” the Director-General of UN Educational, Scientific and Cultural Organization (UNESCO), Irina Bokova, said in a statement. “Violent crimes must not be allowed to limit media workers' freedom to carry out their work, which is important for society as a whole.” On 25 June, Aceituno López, director and broadcaster of Radio Ilusión, was shot in the city of Quetzaltenango in the country's west, while independent reports confirmed the killing on 30 April of Esteban Gaspar, a presenter on local broadcasting station Radio Sembrador in Ixcán, in the country's north.
UNESCO's chief regularly issues statements on the killing of media workers in line withResolution 29 adopted by UNESCO Member States in 1997, entitled “Condemnation of Violence against Journalists.” . . . . . . . .
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