Saturday, August 23, 2014

Ckn / Miracle Noodles / Spicy Spinach



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Thomas Murphy, CSCS, Pn1

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For more information, email me at ThomasMurphy27@gmail.com
I AM ALSO AVAILABLE FOR COMPETITION COACHING ON A MONTHLY BASIS.
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Sunday, August 17, 2014

TTF MENU

 Syntha 6 Souffle 
Teryiaki Ginger Chai Seed Chicken w Healthy Fried Rice / Cabbage
Spicy Turkey Quinoa Soup
Blackened Tequila Lime Chicken
London Broil w/ Sauted Mushrooms & Onions & Quinoa/ Snap Peas 
Shrimp Broil / Black Rice / celery / stewed Tomatoes


turkey
chicken
lime juince
mushrooms
carrots
onions
cron
celerey
w\sweet [pot
apple
spionahc
steak
quionoa
mustard greend
snap peas
black rice
shrimp
syntha 6
jalepenos
egg whites
slivered almomnds
van
apple pie spice
mustard 
liquid aminos (teryaki)
chai seeds
black beans
cabbage purple & greens
peas
kale
broccoli
red peppers














Wayne 3300
Tom 2800
Tara 2100


 

E-BOOKs and CUSTOM PROGRAMS are delivered in PDF format
Please Provide EMAIL Address
Questions to: tdubv@yahoo.com
 photo 92d2d2aa-1c50-4858-9525-babd39543122_zpsdefe6c52.png

Thomas Murphy, CSCS, Pn1

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For more information, email me at ThomasMurphy27@gmail.com
I AM ALSO AVAILABLE FOR COMPETITION COACHING ON A MONTHLY BASIS.
Email

Wednesday, August 13, 2014

Addicted to Food

Food is an addiction ...
People eat food to lesson pain...
It is a quick , easily obtainable, relatively harmless fix....
In order to break this habit another fix must take it's place.

2( Drink a glass of water
3) download a motivating song 

STRENGTH

CHEST
Incline Press x 15/15/10/10
D Curls Uni/Iso x 10



Flyes x 15/15/10/8/6
Flat Press Machine x 15 DROP (X 2)
Low Cable Flyes x 12/12/12/12 Superset with Pushups x 20

BACK
Pullups x 10 (Till Failure)
Seated Rows or Cable Rows x 15/12/10/8
Calf Press x 20/20/15/15

Low Cable Row x 15/15/10/10
Reverse Flyes x 15/15/10/10

Jacknive Clean/Press x 10 (135-185)
Deadlift/Shrug x 10 (315-405)
Bench Press / Lower Ab Leg Raise 
Pullup/Pushups






Jaclnife


CONDITIONING



E-BOOKs and CUSTOM PROGRAMS are delivered in PDF format
Please Provide EMAIL Address
Questions to: tdubv@yahoo.com
 photo 92d2d2aa-1c50-4858-9525-babd39543122_zpsdefe6c52.png

Thomas Murphy, CSCS, Pn1

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For more information, email me at ThomasMurphy27@gmail.com
I AM ALSO AVAILABLE FOR COMPETITION COACHING ON A MONTHLY BASIS.
Email

Wednesday, August 6, 2014

Amazon omega 3 



E-BOOKs and CUSTOM PROGRAMS are delivered in PDF format
Please Provide EMAIL Address
Questions to: tdubv@yahoo.com
 photo 92d2d2aa-1c50-4858-9525-babd39543122_zpsdefe6c52.png

Thomas Murphy, CSCS, Pn1

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 photo cscs_logoblack_zpsd841cb24.jpg
 photo facebook2_zps6d64d67e.pngINSTAGRAM TMTSYSTEMS photo TMTINSTAGRAM_zpsa3a09569.png




For more information, email me at ThomasMurphy27@gmail.com
I AM ALSO AVAILABLE FOR COMPETITION COACHING ON A MONTHLY BASIS.
Email

AMAZON FITNESS FINDS



E-BOOKs and CUSTOM PROGRAMS are delivered in PDF format
Please Provide EMAIL Address
Questions to: tdubv@yahoo.com
 photo 92d2d2aa-1c50-4858-9525-babd39543122_zpsdefe6c52.png

Thomas Murphy, CSCS, Pn1

 photo PN-certified-coach-logo_zps4e636baf.png
 photo cscs_logoblack_zpsd841cb24.jpg
 photo facebook2_zps6d64d67e.pngINSTAGRAM TMTSYSTEMS photo TMTINSTAGRAM_zpsa3a09569.png




For more information, email me at ThomasMurphy27@gmail.com
I AM ALSO AVAILABLE FOR COMPETITION COACHING ON A MONTHLY BASIS.
Email