Weight: 166
Meal 1: 1 turkey burger, 1 grass fed burger, 1 med sweet potato
Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 1 turkey burger, 1 grass fed burger, 1 med sweet potato
Meal 5: 1 whole egg, 1.5 cup egg whites, 2 slices ezekial bread, 1 slice of cheese
Supps: 5000 iu vitamion d,20gm bcaa, 5gm creatine, 20mh zinc, 800mh magnesium glycinate
Cardio: HIIT, (8) 20sec sprint, 2 minute recovery
Weights: Back and Triceps
A1: Chin Ups 4x4 35lbs
A2. 20 Degree Close Grip Bench 4x5 145lbs
B1. Seated Row Neutral Med Grip 3x10 130lbs
B2. Decline EX Bar Triceps Ext Med Grip 3x10 70lbs
C1. Lat Pull Down Wide Prone 3x12 135lbs
C2. Rope Pressdowns 3x15 85lbs
D1. One Arm BB Shrug 3x15 45lbs
D2. DB OH French Press 3x12 50lbs
Sunday, March 31, 2013
3-31-13 Day 13 Sunday REFEED
Weight: 166.4 Up from free meal last night
Meal 1: 3/4 cup oatmeal, 1 whole egg, 1/2 cup egg white, 2 scoops muscle milk lite (made pancakes)
Meal 2: 1 turkey burger, 1 grass fed burger, 1 medium sweet potato, 7 med strawberries
Meal 3: Easter Dinner:deviled eggs (3), kabasi and saurekrout, roast beef, asparagus, red cabbage, 1 small slice of cheese cake, sweet potato casarole. Didn't over do it but had small servings of some good stuff.
Don;'t sure if the macros worked out today teh way they were supposed to but I assume the calories were as high as a refeed.
Supps: 20mg zinc, 800mh magnesium glycinate
Meal 1: 3/4 cup oatmeal, 1 whole egg, 1/2 cup egg white, 2 scoops muscle milk lite (made pancakes)
Meal 2: 1 turkey burger, 1 grass fed burger, 1 medium sweet potato, 7 med strawberries
Meal 3: Easter Dinner:deviled eggs (3), kabasi and saurekrout, roast beef, asparagus, red cabbage, 1 small slice of cheese cake, sweet potato casarole. Didn't over do it but had small servings of some good stuff.
Don;'t sure if the macros worked out today teh way they were supposed to but I assume the calories were as high as a refeed.
Supps: 20mg zinc, 800mh magnesium glycinate
Saturday, March 30, 2013
3-30-13 Day 12 Saturday
Weight: 165.2
Meal 1: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 2: PWO: 40gm oatmeal, 40 protein powder
Meal 3: 2 grass fed burgers, 1 medium sweet potato
Meal 4: 8oz raw salmon, 1/2 brown rice
Meal 5: FREE MEAL: Went to clients kid sweet sixteen. Had: Turkey, alot of cream spinach, 1 bite of three cookies, 1.5 diet cokes and vodka.
Supps: 5000iu Vitamin D, 20gms BCAA, 5gm Creatine, 800mg magnesium glycinate, 20mg zinc
Cardio: None
Weights: Quads and Shoulders
A1. Back Squat 4x4 155, 165, 175, 185lbs
A2. Single Arm DB OH Press 4x5 45, 47.5, 50,50lbs
B1. DB Front Lunge Front Foot Elev 3x12 25, 27.5, 30lbs
B2. 65 Degree DB lateral Raise Supine 3x12 15lbs
C1. Leg Ext 3x20 75lbs
C2. Front to Lateral Raise Standing 3x15 7.5lbs
Meal 1: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 2: PWO: 40gm oatmeal, 40 protein powder
Meal 3: 2 grass fed burgers, 1 medium sweet potato
Meal 4: 8oz raw salmon, 1/2 brown rice
Meal 5: FREE MEAL: Went to clients kid sweet sixteen. Had: Turkey, alot of cream spinach, 1 bite of three cookies, 1.5 diet cokes and vodka.
Supps: 5000iu Vitamin D, 20gms BCAA, 5gm Creatine, 800mg magnesium glycinate, 20mg zinc
Cardio: None
Weights: Quads and Shoulders
A1. Back Squat 4x4 155, 165, 175, 185lbs
A2. Single Arm DB OH Press 4x5 45, 47.5, 50,50lbs
B1. DB Front Lunge Front Foot Elev 3x12 25, 27.5, 30lbs
B2. 65 Degree DB lateral Raise Supine 3x12 15lbs
C1. Leg Ext 3x20 75lbs
C2. Front to Lateral Raise Standing 3x15 7.5lbs
Friday, March 29, 2013
3-29-13 Day 11 Friday
Weight: 164.0
Meal 1: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 2: PWO: 40gm oatmeal, 40 protein powder
Meal 3: 2 grass fed burgers, 1 small sweet potato, 1/2 cup brown rice
Meal 4: 2 turkey burgers, 1 medium sweet potato, head of romaine lettuce
Meal 5: 1 whole egg, 1.5 cup egg whites, 1 whole wheat wrap, 1 slice of cheese
Supps: 5000iu Vitamin D, 20gms BCAA (peri), 5gms creatine, 800mg magnesium glycinate, 20mg zinc
Cardio: HIIT (8) 20 second sprints with 2 Min Recovery @ 11.0incl/10.5spd
Workout: Chest and Bi's
A1. Bench Press 4x4 200lbs
A2. Standing EZ Bar Curl Sup 4x6 65, 75,75,75lbs
B1. 30 Degree DB Press with Rotation 3x8 60lbs
B2 45 Degree DB 1-1/2 Curls Supinated 3x10 20, 17.5,17.5lbs
C1. 45 Degree decline Cable Fly 3x12 45,40,40lbs
C2 Seated Hammer Curls 3x12 25lbs
D1. Wide Push Ups 3x20 BW
D2. Concentration Curls 3x15 20lbs
Meal 1: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 2: PWO: 40gm oatmeal, 40 protein powder
Meal 3: 2 grass fed burgers, 1 small sweet potato, 1/2 cup brown rice
Meal 4: 2 turkey burgers, 1 medium sweet potato, head of romaine lettuce
Meal 5: 1 whole egg, 1.5 cup egg whites, 1 whole wheat wrap, 1 slice of cheese
Supps: 5000iu Vitamin D, 20gms BCAA (peri), 5gms creatine, 800mg magnesium glycinate, 20mg zinc
Cardio: HIIT (8) 20 second sprints with 2 Min Recovery @ 11.0incl/10.5spd
Workout: Chest and Bi's
A1. Bench Press 4x4 200lbs
A2. Standing EZ Bar Curl Sup 4x6 65, 75,75,75lbs
B1. 30 Degree DB Press with Rotation 3x8 60lbs
B2 45 Degree DB 1-1/2 Curls Supinated 3x10 20, 17.5,17.5lbs
C1. 45 Degree decline Cable Fly 3x12 45,40,40lbs
C2 Seated Hammer Curls 3x12 25lbs
D1. Wide Push Ups 3x20 BW
D2. Concentration Curls 3x15 20lbs
Wednesday, March 27, 2013
3-28-13 Day 10 Thursday
Weight: 164.4 new scale
Meal 1: 2 turkey burgers, 1 medium sweet potato
Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 2 Turkey Burgers, 1 cup Brown Rice
Meal 5: 1 whole egg, 1.5 cup egg whites, 1 whole wheat wrap, 1 slice of cheese
Supps: 5000iu vitamin d, 20gms bcaa, 800mg magnesium glycinate, 20mg zinc, 5gms creatine
Cardio: 30 minutes steady state on Treadmill @ 4.0 speed/5.0-6.0 incline
Workout: Hams and Calves
A1.Glute Ham Raise 4x10 15lbs
A2. Standing Barbell Calf Raise 4x15 95lbs
B1. DB RDL 3x12 65lbs
B2. Single DB Calf Raise 3x15 7.5lbs
C1. Standing Leg Curl 3x13 45lbs
C2. Seated Calf Raise 3x25 75lbs
D. Back Extensions on GHR 3x20 Bodyweight
Meal 1: 2 turkey burgers, 1 medium sweet potato
Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 2 Turkey Burgers, 1 cup Brown Rice
Meal 5: 1 whole egg, 1.5 cup egg whites, 1 whole wheat wrap, 1 slice of cheese
Supps: 5000iu vitamin d, 20gms bcaa, 800mg magnesium glycinate, 20mg zinc, 5gms creatine
Cardio: 30 minutes steady state on Treadmill @ 4.0 speed/5.0-6.0 incline
Workout: Hams and Calves
A1.Glute Ham Raise 4x10 15lbs
A2. Standing Barbell Calf Raise 4x15 95lbs
B1. DB RDL 3x12 65lbs
B2. Single DB Calf Raise 3x15 7.5lbs
C1. Standing Leg Curl 3x13 45lbs
C2. Seated Calf Raise 3x25 75lbs
D. Back Extensions on GHR 3x20 Bodyweight
3-27-13 Day 9 Wednesday
Weight: Need to by new scale today
Meal 1: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 2: PWO: 40gm oatmeal, 40 protein powder
Meal 3: 2 grass fed burgers, 1 Cup brown rice
Meal 4: 2 Chicken Thighs, 1 bar with 0% fat and 30 carbs
Meal 5: 1 whole egg, 1.5 cup egg whites, 1 whole wheat wrap, 1 slice of cheese
Supps: 5000iu Vitamin D, 10gms bcaa
Workout: HIIT (8) 20sec intervals with 2 minute rest @ 11.0incl / 10.5speed
Abs
Meal 1: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 2: PWO: 40gm oatmeal, 40 protein powder
Meal 3: 2 grass fed burgers, 1 Cup brown rice
Meal 4: 2 Chicken Thighs, 1 bar with 0% fat and 30 carbs
Meal 5: 1 whole egg, 1.5 cup egg whites, 1 whole wheat wrap, 1 slice of cheese
Supps: 5000iu Vitamin D, 10gms bcaa
Workout: HIIT (8) 20sec intervals with 2 minute rest @ 11.0incl / 10.5speed
Abs
Monday, March 25, 2013
3-26-13 Day 8 Tuesday
Weight: Batteries in scale actually died. Will get new ones today
Meal 1: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 2: PWO: 40gm oatmeal, 40 protein powder
Meal 3: 2 Grass fed burgers, 1 Cup Brown Rice
Meal 4: 1 whole egg, 1 cup egg whites, 1 whole wheat wrap, 1 slicew of cheese, 5 leaves of romaine lettuce
Meal 5: 2 servings of 0% fat greek yogurt, 1 medium sweet potato
Supps: 5000iu vitamin d, creatine 5gms, 20gms bcaa
Cardio:
Weights: Back and Triceps
A1. Pull Ups Neutral Grip 4x10 Body Weight 10,10,10,8
A2. Lying EZ Bar Triceps Ext medium Grip 4x10 75lbs
B1. DB Row Elbow 45 Degree Knee on Bench 3x12 50lbs
B2. Kneeling EZ Bar Triceps Ext Wide Prone Grip 3x12 120lbs
C1. Lat Pull Down Prone Wide 3x15 120lbs
C2. Bench Dips 3x17 25lbs
D1. DB Shrugs 2 second hold@top 3x12 55, 65,75lbs
D2. Standing Cable X Triceps Ext 3x15 25lbs
Meal 1: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 2: PWO: 40gm oatmeal, 40 protein powder
Meal 3: 2 Grass fed burgers, 1 Cup Brown Rice
Meal 4: 1 whole egg, 1 cup egg whites, 1 whole wheat wrap, 1 slicew of cheese, 5 leaves of romaine lettuce
Meal 5: 2 servings of 0% fat greek yogurt, 1 medium sweet potato
Supps: 5000iu vitamin d, creatine 5gms, 20gms bcaa
Cardio:
Weights: Back and Triceps
A1. Pull Ups Neutral Grip 4x10 Body Weight 10,10,10,8
A2. Lying EZ Bar Triceps Ext medium Grip 4x10 75lbs
B1. DB Row Elbow 45 Degree Knee on Bench 3x12 50lbs
B2. Kneeling EZ Bar Triceps Ext Wide Prone Grip 3x12 120lbs
C1. Lat Pull Down Prone Wide 3x15 120lbs
C2. Bench Dips 3x17 25lbs
D1. DB Shrugs 2 second hold@top 3x12 55, 65,75lbs
D2. Standing Cable X Triceps Ext 3x15 25lbs
Sunday, March 24, 2013
3-27-13 Day 7 Monday
Weight:
Meal 1: 2 grass fed burgers, 1 cup brown rice
Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 2 Chicken Thighs 1 medium sweet potato
Meal 5: 1 whole egg, 1.5 cup egg whites, 1 whole wheat wrap
Supps: 5000iu vitamin D, 5gms creatine, 800mg magnesium glycinate
Cardio: 30 minute steady state. Treadmill @ 4.0 speed/6.0 incline
Weights: Quads and Shoulders
A1. Close Stance Back Squat heels elev. 4x10 145lbs
A2. 85 Degree Incline DB Arnold Press 4x10 40lbs
B1. Rear Foot Elev DB Split Squat 3x12 25lbs
B2. Standing DB Lateral Raise 3x15 18.25lbs
C1. Leg Ext Drop Set (14 reps reduce weight, 14 reps reduce weight, 14 reps) 90,60, 30lbs
C2. 45 Degree Prone Lateral Raise 3x20 7.5lbs
Meal 1: 2 grass fed burgers, 1 cup brown rice
Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 2 Chicken Thighs 1 medium sweet potato
Meal 5: 1 whole egg, 1.5 cup egg whites, 1 whole wheat wrap
Supps: 5000iu vitamin D, 5gms creatine, 800mg magnesium glycinate
Cardio: 30 minute steady state. Treadmill @ 4.0 speed/6.0 incline
Weights: Quads and Shoulders
A1. Close Stance Back Squat heels elev. 4x10 145lbs
A2. 85 Degree Incline DB Arnold Press 4x10 40lbs
B1. Rear Foot Elev DB Split Squat 3x12 25lbs
B2. Standing DB Lateral Raise 3x15 18.25lbs
C1. Leg Ext Drop Set (14 reps reduce weight, 14 reps reduce weight, 14 reps) 90,60, 30lbs
C2. 45 Degree Prone Lateral Raise 3x20 7.5lbs
3-24-13 Day 6 Sunday REFEED
Weight: 163.2
REFEED: Added 10gms of cabs to each meal
Meal 1: 2 Cups 0% fat Greek Yogurt, 1/2 scoop muscle milk lite, 18gms oatmeal
Meal 2: 40gms pasta, 2 cans solid white tuna, 1/2 cup vodka sauce (10gms carbs)
Meal 3: 1 whole egg, 1 cup egg whites, 1 slice of cheese, 1 whole wheat wrap, 18 cheddar rice crisps (total carbs 50gms), 4 romaine leaves
Meal 4: 2 Grass fed burgers, 1 medium sweet potato, 9 cheddar rice crisps
Meal 5: 2 individual containers of greek yogurt, 1 medium banana, 1/4 cup oatmeal, dash of low fat powder peanut butter (Blended together to make smoothie)
Supps: 800mg magnesium glycinate
Cardio: None
Workout: None
REFEED: Added 10gms of cabs to each meal
Meal 1: 2 Cups 0% fat Greek Yogurt, 1/2 scoop muscle milk lite, 18gms oatmeal
Meal 2: 40gms pasta, 2 cans solid white tuna, 1/2 cup vodka sauce (10gms carbs)
Meal 3: 1 whole egg, 1 cup egg whites, 1 slice of cheese, 1 whole wheat wrap, 18 cheddar rice crisps (total carbs 50gms), 4 romaine leaves
Meal 4: 2 Grass fed burgers, 1 medium sweet potato, 9 cheddar rice crisps
Meal 5: 2 individual containers of greek yogurt, 1 medium banana, 1/4 cup oatmeal, dash of low fat powder peanut butter (Blended together to make smoothie)
Supps: 800mg magnesium glycinate
Cardio: None
Workout: None
Saturday, March 23, 2013
3-23-13 Day 5 Saturday
Weight: 163.7
Meal 1: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 2: PWO: 40gm oatmeal, 40 protein powder
Meal 3: 2 Chicken Thighs, 1 Medium Sweet Potato
Meal 4: 1 Cup Greek Yogurt, 1/2 Cup Blueberries, 1/4 Cup Oatmeal, 24gms Muscle Milk Lite
Meal 5:FREE MEAL Went to Origin Thai French Restaurant and had:
Green salad w/ balsamic dressing on the side, Grilled shrimp with steamed baby bok choy and approx 1 cup sticky rice.
Supps: 800mg Magnesium Glycinate
Cardio: None
Workout: Chest and Bi's (6am workout rough)
A1. 10 Degree Decline DB Press Neutral Grip 4x10 65lbs
A2. Seated DB Hammer Curl 4x10 30lbs
B1. 10 Degree Incline Press Pron Grip 3x12 45lbs
B2. EZ Bar Cable Preacher Curl Supinated Wide Grip 3x12 65lbs
C1. 65 Degree Incline Cable Fly 3x15 40,35,35
C2. 65 Degree Incline DB Curl Supinated Grip 3x12 25,22.5,22.5lbs
D1. Ladder Push Ups 3xARP 22,12,11....22,12,11...22,12,11
D2. Standing Db Curl with Rotation 3x15 22.5lbs
Meal 1: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 2: PWO: 40gm oatmeal, 40 protein powder
Meal 3: 2 Chicken Thighs, 1 Medium Sweet Potato
Meal 4: 1 Cup Greek Yogurt, 1/2 Cup Blueberries, 1/4 Cup Oatmeal, 24gms Muscle Milk Lite
Meal 5:FREE MEAL Went to Origin Thai French Restaurant and had:
Green salad w/ balsamic dressing on the side, Grilled shrimp with steamed baby bok choy and approx 1 cup sticky rice.
Supps: 800mg Magnesium Glycinate
Cardio: None
Workout: Chest and Bi's (6am workout rough)
A1. 10 Degree Decline DB Press Neutral Grip 4x10 65lbs
A2. Seated DB Hammer Curl 4x10 30lbs
B1. 10 Degree Incline Press Pron Grip 3x12 45lbs
B2. EZ Bar Cable Preacher Curl Supinated Wide Grip 3x12 65lbs
C1. 65 Degree Incline Cable Fly 3x15 40,35,35
C2. 65 Degree Incline DB Curl Supinated Grip 3x12 25,22.5,22.5lbs
D1. Ladder Push Ups 3xARP 22,12,11....22,12,11...22,12,11
D2. Standing Db Curl with Rotation 3x15 22.5lbs
Friday, March 22, 2013
3-22-13 Day 4 Friday
Weight: 163.7
Meal 1: 2 Whole Eggs, 23 grams of Egg Whites, 2 Slices of Ezekial Bread, 1 Cup Mixed Berries
Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 2 Grass fed Burgers, 1 Med Sweet Potato
Meal 5:2 Chicken thighs, 1 Cup brown rice, 1 head of romaine lettuce
Supps: 5000iu Vitamin D, 4gms beta-alanin (2 dosage pre/post wo), 5gm creatine, 20gms bcaa peri-wo, 800mg magnesium glycinate
Cardio: 30 minutes Steady State Treadmill @ 5.0 incl/4.0 spd
Workout: Hams and Calves
A1.Glute Ham Raise 4x10 10lbs
A2. Standing Barbell Calf Raise 4x12 95lbs
B1. DB RDL 3x12 60lbs
B2. Single DB Calf Raise 3x15 5lbs
C1. Standing Leg Curl 3x12 45lbs
C2. Seated Calf Raise 3x20 75lbs
D. Back Extensions on GHR 3x17 Bodyweight
Meal 1: 2 Whole Eggs, 23 grams of Egg Whites, 2 Slices of Ezekial Bread, 1 Cup Mixed Berries
Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 2 Grass fed Burgers, 1 Med Sweet Potato
Meal 5:2 Chicken thighs, 1 Cup brown rice, 1 head of romaine lettuce
Supps: 5000iu Vitamin D, 4gms beta-alanin (2 dosage pre/post wo), 5gm creatine, 20gms bcaa peri-wo, 800mg magnesium glycinate
Cardio: 30 minutes Steady State Treadmill @ 5.0 incl/4.0 spd
Workout: Hams and Calves
A1.Glute Ham Raise 4x10 10lbs
A2. Standing Barbell Calf Raise 4x12 95lbs
B1. DB RDL 3x12 60lbs
B2. Single DB Calf Raise 3x15 5lbs
C1. Standing Leg Curl 3x12 45lbs
C2. Seated Calf Raise 3x20 75lbs
D. Back Extensions on GHR 3x17 Bodyweight
Thursday, March 21, 2013
3-21-13 Day 3 Thursday
Weight: 164.8
Meal 1: 1 Cup 0% Greek Yogurt, 1 cup mixed berries, 2 scoops muscle milk lite, 2 slices of ezekial bread.
Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 1 chicken Thigh, 1 Turkey Burger, 1 Cup Brown Rice, 4 Romaine Lettuce Leaves
Meal 5: 6oz Salmon Raw, 1 Medium Sweet Potato
Workout: Back and Triceps
Cardio: HIIT 8 20sec sprints, 2 min recovery @ 11.0 incl/10.5 spd
Supps: 5000iu Vitamin D, 4gms Beta-Alanine (2 dosages pre and post wo), 5gms creatine, 20gms bcaa peri-wo, 800mg magnesium glycinate
A1. Pull Ups Neutral Grip 4x10 Body Weight 10,10,10,8
A2. Lying EZ Bar Triceps Ext medium Grip 4x10 70lbs
B1. DB Row Elbow 45 Degree Knee on Bench 3x12 47.5lbs
B2. Kneeling EZ Bar Triceps Ext Wide Prone Grip 3x12 115lbs
C1. Lat Pull Down Prone Wide 3x15 115lbs
C2. Bench Dips 3x15 25lbs
D1. DB Shrugs 2 second hold@top 3x12 50, 60,70lbs
D2. Standing Cable X Triceps Ext 3x15 20lbs
Meal 1: 1 Cup 0% Greek Yogurt, 1 cup mixed berries, 2 scoops muscle milk lite, 2 slices of ezekial bread.
Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 1 chicken Thigh, 1 Turkey Burger, 1 Cup Brown Rice, 4 Romaine Lettuce Leaves
Meal 5: 6oz Salmon Raw, 1 Medium Sweet Potato
Workout: Back and Triceps
Cardio: HIIT 8 20sec sprints, 2 min recovery @ 11.0 incl/10.5 spd
Supps: 5000iu Vitamin D, 4gms Beta-Alanine (2 dosages pre and post wo), 5gms creatine, 20gms bcaa peri-wo, 800mg magnesium glycinate
A1. Pull Ups Neutral Grip 4x10 Body Weight 10,10,10,8
A2. Lying EZ Bar Triceps Ext medium Grip 4x10 70lbs
B1. DB Row Elbow 45 Degree Knee on Bench 3x12 47.5lbs
B2. Kneeling EZ Bar Triceps Ext Wide Prone Grip 3x12 115lbs
C1. Lat Pull Down Prone Wide 3x15 115lbs
C2. Bench Dips 3x15 25lbs
D1. DB Shrugs 2 second hold@top 3x12 50, 60,70lbs
D2. Standing Cable X Triceps Ext 3x15 20lbs
Wednesday, March 20, 2013
3-20-13 Day 2 Wednesday
Weight: 165.2
Meal 1: 2 Whole eggs, 23gms of egg whites, 2 slices of ezekial bread, 1 cup mixed berries
Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 2 Grass Fed Burgers, 1 Cup Brown Rice, 1/2 head romaine lettuce
Meal 5: 1 Chicken thigh, 1 turkey burger, i medium sweet potato, 1/2 head romaine lettuce
Supps: 5000iu Vitamin D, 4gms Beta-Alanine (2 dosages pre and post wo), 5gms creatine, 20gms bcaa peri-wo, 800mg magnesium glycinate
Cardio: HIIT 8 20sec sprints, 2 min recovery @ 11.0 incl/10.5 spd
Weights: Abs
Meal 4: 2 Grass Fed Burgers, 1 Cup Brown Rice, 1/2 head romaine lettuce
Meal 5: 1 Chicken thigh, 1 turkey burger, i medium sweet potato, 1/2 head romaine lettuce
Supps: 5000iu Vitamin D, 4gms Beta-Alanine (2 dosages pre and post wo), 5gms creatine, 20gms bcaa peri-wo, 800mg magnesium glycinate
Cardio: HIIT 8 20sec sprints, 2 min recovery @ 11.0 incl/10.5 spd
Weights: Abs
Tuesday, March 19, 2013
3-19-13 Day 1 Tuesday
Weight: 165.2
Meal 1: 1 cup brown rice, 1 chicken thigh, 1 turkey burger,
3 leaves romaine lettuce
Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 2 grass fed burgers, 1 medium sweet potato, ½ head of
romaine lettuce
Meal 5: 1 Cup 0% Greek Yogurt, 2 Scoops muscle milk lite, 2
slices of ezekial bread
Supps: 5000iu Vitamin D, 800mg Magnesium Glycinate, 4gms Beta-Alanine (pre/post wo), 5gms Creatine, 20gms bcaa per-wo
Supps: 5000iu Vitamin D, 800mg Magnesium Glycinate, 4gms Beta-Alanine (pre/post wo), 5gms Creatine, 20gms bcaa per-wo
Cardio: 30 min Steady State at 5.0 inc/4.0 spd
Weights: Quads and Shoulders
Weights: Quads and Shoulders
A1. Close Stance Back Squat Heels elev. 4x10 140lbs
A2. 75 Degree DB OH Arnold Press 4x10 37.5lbs
B1. Rear Foot Elev. Split Squat 3x12 22.5lbs
B2. Standing DB Lateral Raise 3x15 17.5lbs
C1. Leg Ext Drop Set (10reps drop weight, 10reps drop weight, 10reps) 3x30 90,60,30lbs
C2 45 Degree Prone DB Lateral Raise Pinks Up 3x17 7.5lbs
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