Autumn.’s BodyBlog

1 pack tuna 1 pear w/ 1/2 tbs pb
2 density, 1 scoop creatine select
2×20 push ups normal & wide warm up
5×5 incline barbell bench press 95lbs 90 sec. rests
5×3 flat barbell bench press 105lbs 60 sec. rests
8lbs. power ball toss on knees:5 rounds-1 chest pass….5 push ups… no rest
5 chest pass only
3×10 corner bar chest busters 45lbs
repeat power ball rounds
5 wind sprints 50 yards
1 scoop glutamine select
40g raisins 30 min. later
1 soop UMP shake

2 density
1 scoop glutamine select pre & during
15 min bike L3 warm up
2×15 codman’s circles
1×15 tubing standing on all:
shoulder flexion, extension, abduction, adduction, external rotation, and internal rotation
2×15 all bodyweight hip hike ups
3×15 glute sidelying perpendicular raises
3×15 plia squat
1×15 partial bent knee standing glute squeezes
2×15 cable (30) & ball rotating twist supersetted with side jack knives
5 30 sec. 1 turn resistance speed bike
2 rice cakes post
30 min. later 1 scoop UMP shake

2 DENSITY
1 SCOOP CREATINE SELECT PRE & DURING WORKOUT

Glutes, Hams, Back
supermans 2×15
sumo deadlifts 3×5 135lbs.
glute ham raises 5×5 bodyweight
romanian deadlifts 3×7 135lbs.
wide-grip pull ups 7×3 bodyweight
neutral-grip pull ups 3×5 bodyweight
fat boy pull ups 3×5
body bridge hip thrusters 2×10 45lbs.

1 SCOOP GLUTAMINE SELECT POST WORKOUT
438g. watermelon 30 min. later
1 SCOOP UMP shake 30 min. later

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