alm21’s BodyBlog

Alternating Situps:
3 sets of 30reps

Weighted Side Bends:
60lb x 15 ea side
60lb x 15 ea side
60lb x 15 ea side

FM Cable Cross Wood Chop: High to Low
70lb x 15 ea side
70lb x 15 ea side
70lb x 15 ea side

Decline Bench Leg Raise with Hip Thrust at Top:
3 sets of 15reps

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: 8oz chx breast, 4oz Brocoli, 10 cashews

Meal 4: Sludge, 2 scoop whey, 1.5tbs natty pb, 100g mixed berries

Meal 5: 9oz top sirloin steak (no sides)

Meal 6: Halloween candy - WTH was I thinking!!!?

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.