Back/Triceps/Abs/ Cardio
Meal #1 @ 6:10 AM
1 cup liquid 100% egg whites
1 egg yolk
1 cup raw baby spinach
2 oz avocodo
6 oz peeled grapefruit
2 cups JavaFit Coffee w/ Splenda only
10g Glutamine
600mg Calcium
1 Lean Green
1 MAX CLA
1 Super Omega
Meal #2 @ 9:15 AM
4 oz Chicken breast
1 cup broccoli
2 oz avocodo
6 almonds
1 Super Omega
1 Sesamin
10g Glutamine
1 AST Multi
300mg ALA
30 min prior to work out
1 MAN Scorch
1 cup JavaFit Extreme Burn Coffee + Splenda
During workout= 1 scoop Substance WPI + 6 scoops Lemonade Xtend + 3g Creatine in 32 oz water.
Work out @ 10:30-12:00
5 min warm up on treadmill
Bent over wide, overhand grip BB rows
5×10 @ 55,60 lbs
Unilateral Bent over DB Row
5×10 each side @ 30, 25 lbs
Seated, wide grip lat pull down
5×10 @ 50,60,50,60,55
DB Shrugs
5×10 @ 30 lbs each hand
Hyper extensions
3×10 @ 20 lbs
Reverse Grip, unilateral tricep extensions
2×10 @ 25 lbs unstable cable pully
Triceps Straight Bar Press Down
2×10 @ 40 lbs unstable cable pully
Triceps EZ Bar Press down
2×10 @ 45 lbs unstable cable pully
Triceps V-Bar Pressdown
2×10 @ 55 lbs unstable cable pully
Bench dips, w/ feet up on another bench
4×10~ no weight
ABS
Reverse crunches w/ 4 lb med ball between knees
3×20 w/ last rep iso hold for 10 seconds
Full crunches w/ 4 lb med ball
3×20
Frog crucnches w/ 4 lb med ball
2 x 20 w/ last rep iso hold for 10 seconds
Cardio~
Elliptical Trainer
Resistance level: 8 Incline Level: 9 (works more glute & hamstrings)
5 min easy warm up
35 minutes moderate-high intensity (level 7/10)
HRR: 145-165 BPM
3 min cool down easy pace
1 hour 20 min post work out
4 oz lean buffalo w/ Mrs Dash extra spicey, grilled
1 cup broccoli
1 oz avocodo mixed in the broccoli
12 almonds
10g Glutamine
1 SuperOmega
1 Sesamin
1 MAX CLA
1 calcium
1 Vitamin C
1 ALA
Peace.~J.
