kaleb83’s BodyBlog

MONDAY-CHEST
Cable Crossovers
Warm up

3 x 12

Incline Dumbbell Press
Warm Up

3 x 12

Dumbbell Bench Press
Warm up

3 x 10-12

Smith Machine Decline
Warm up

3 x 12

Flat Bench Cable Fly
Warm up

3 x 12

Dips-
4 x failure

Weight belt 2 sets

LIGHT LEG-Using enough weight to fatigue the muscle
Leg Extension-

Warm up each leg 40lbs

3 x 15

Smith Machine Lunges
Warm up

3 x 12 

Leg Press
Warm Up

3×12

TUESDAY BACK-
Chin Ups
3×12

Stiff Leg Deadlifts
Warm up 1x 12 light weight

3×12

Reverse Grip Lat Pulldowns
Warm up 1×12 light weight

3x 12

Revers Grip Bent Over Rows
Warm up 1x 12 Light weight

3x 12-15

V-bar Lat Pull Downs
Warm up 1×12

3×12

Seated Rows
3×12

HAMSTRINGS-
Stiff Leg Deadlifts- Listed above

Standing Leg Curls *
Warm up Light Weight

3×12-15

Seated Leg Curl*
Warm up Light weight

3x 12-15

*indicates drop sets optional.

Fruit:

• Apples
  
• Kiwi
  
• Oranges (citrus fruit)
  
• Bananas
  

Vegetables:

• Lettuce
  
• Broccoli
  
• Garlic
  
• Asparagus
  
• Green Beans
  
• Spinach
  
• Tomatoes
  
• Sweet Potatoes
  

Dairy:

• 2% to Skim  Milk
  
• Eggs/Egg whites
  
• Low Fat Yogurt
  
• Cottage Cheese
  
• String Cheese
  

Meat:

• Turkey and Turkey Bacon
  
• Ground Turkey
  
• Chicken Breast
  
• Tilapia/ Salmond
  
• 93% Lean Ground Beef
  
• Lean Steaks
  

Other:

• Beans
  
• Brown Rice
  
• Cinnamon
  
• Dark Chocolate
  
• Extra Virgin Olive Oil
  
• Honey
  
• Oats
  
• Almonds
  
• Tea (green or black)
  
• Walnuts
  
• Ms. Dash
  
• Pam Olive oil Cooking spray
  
• Fat Free Low fat Condiments
  

Extras:

• Water (body weight / 2 = h2o per day in oz.)
  

• Whole Grain Snacks and Pastas (crackers)
  
• Canned Tuna (in H2O)
  
• Peanut Butter
  
• Low Fat American Cheese
  
• Whole Grain English Muffins
  
• Celery
  
• Salsa
  
• Red Bell Peppers
  

5 WEEKS OUT
 6:00am- 30 min. Treadmill 3 incline, level 4.5
    400MG CAFFINE, 3gr Glutamine
7:00am
Meal 1
-5egg whites 1 whole egg
-5slices Turkey bacon
-1 whole wheat English muffin
-2 glucosamine sulfate tabs
9:30am
Meal 2
-1/2 cup quick oats
-2tsp Peanut Butter
-2 fish oil tabs
11:30am
            Pre-Work Out Shake
            -2 scoops Whey Protein mixed with water