alm21’s BodyBlog

Left my workout log at home so I had to go off of memory.

BB Squats:
335lb x 6
335lb x 6
335lb x 6

SLDL:
245lb x 6
275lb x 6
275lb x 6

BB Lunges: 20 reps per set/10 per leg
155lb x 10
155lb x 10
155lb x 10

Seated Calve Raises:
170lb x 6
170lb x 6
170lb x 6
135lb x 20

PWO Cardio:
40min Cybex Arc Trainer, Incline=10 Resistance=100, Avg HBPM 120-150

DIET:

Meal 1: Egg Scramble, 2 whole eggs, 4 egg whites, green onion, spinach, up to 2oz ground turkey, 1 slice low fat swiss cheese and a dab of organic salsa

Meal 2: 2 scoop Scivation Whey with 3-5g BCAA and 3-5g Glutamine added. 10 cashews, 1/2 grapefruit

Meal 3: 6oz chx breast, 1/4 cup peas, 10 cashews

Meal 4: 1/2 of a turkey burger patty - wanted more food but was on the run

Meal 5: 6oz chx breast, 1/2 cup frozen green beans, 10 cashews

Meal 6: Protein Shake: 2 scoop casein, 1.5tbs natty pb, a little vanilla extract, cinnamon, nutmeg and 2 splenda

Supps:
fish oil: 2kmg 2-3x daily
Animal Pak Multis
Scivation Chocolate Whey
Optinum Nutrition Chocolate Casein
PrimaForce Beta Alanine: 1 serving preworkout, 1 serving postworkout
Preworkout: 1 scoop NOxplode with 5g creatine mono added and 1 scoop of orange Xtend, 2 scoop Beta Alanine (only on lifting days)
Workout: 4 scoops Xtend with 5g BCAA and 5g Glutamine added
During the Day: 1 scoop ON Vassive EEA with 2 scoop Grape Xtend, 5g of ON BCAA 5000, 5g of ON Glutamine - sip throughout day.