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