12/15/08 - Diet + Workout Details
Breakfast:
3/4 cup rolled oats
1 tsp light brown sugar
1 scoop GNC Pro Performance 100% Whey
2 whole eggs, scrambled
12 oz skim milk
Lunch
6 oz Chicken Breast + apricot glaze
Handful almonds
1 1/4 cups brown rice
1 medium-sized apple
Snack
2 Nature Valley Honey & Oats Granola Bars
Pre-Workout
2 slices 100% whole wheat bread
1 can tuna
1 slice American cheese
+ Roasted Garlic Hummus
Post-Workout
1 scoop GNC Pro Performance Mass XXX
12 oz skim milk
Dinner
1 packet Ramen Noodles (1/4 seasoning packet used)
1 can of tuna
After-dinner, 3 hours before bed
1 Met-RX Big 100 Meal Replacement Bar (Cookies ‘n Cream)
Workout (leg day)
Squats: 135×15, 225×10, 275×8, 285×6
Hamstring Curls: 90×20, 115×15, 115×12
Leg Press: 525×13, 545×10, 555×8, 555×10
Seated Heel Raises (machine): 90×20, 110×15, 110×13
Seated Heel Raises, alternating legs (dumbbell): 90×20, 95×14, 95×14
Medium-high intensity ab circuit followed the leg routine. It involved one set of each exercise, until failure:
Hanging Leg Raises (knees-to-chest)
Reverse Sit-ups
Hanging Leg Raises (legs out, parallel)
Cable Crunches (100 lbs)
Sit-ups (no weight)
Side Bends (no weight)
That was it for today. I felt a lot of energy in the gym, which was good (especially for leg day). I worked out for around an hour, so I probably could have thrown in more for my leg routine, but I felt a good pump and certainly made some gains, particularly in squat and leg press).
