Workout #1
sets x reps
Boot strappers...5x50
Leg press(feet low and close, full range)..5x40,30,20,15,10
Seated calf raises...3x40
Leg lifts...3x50
Straight crunches(quick fast reps)....1x50
Superset side laterals with dumbbell shrugs...4x20,15,12,10/4x40,35,30,25
Killer morning workout, I was totally exhausted, legs like jelly!
Workout # 2
Dumbell flies...5x40,30,20,15,12
Incline barbell bench....5x18,15,18,15,18
Superset bent over rows with hyperextensions...5x20 each
Superset straight bar cable pulldowns with straight arm dumbbell pullovers....3x25 each
Superset bicep cable curls with upper pulley cable pressdowns...5x12 each
45 minutes per workout...
Diet for today as follows...
Breakfast 8:15 p/c/f/cal.
1/8 cup oats 2/7/0/37
5 egg whites 15/0/0/75
2 sc. Whey protein 35/0/0/190
½ tbsp. Flax oil 0/0/7/70
1/8 tbsp. Safflower oil 0/0/1.7/17.5
4 cups water
Totals……52/7/8.7/390.5
(supplements)….7 amino acids, Creatine Select 5gr., 1 gr. Vit. C, 5 gr. Glutamine, 400I.U. Vit. E, Multi vitamin
Salt snack 10:15
2 tbsp. Lipton savory herb with garlic…sodium 1160 mg.
Totals…0/12/0/50
3 cups water
Workout #1:10:30
PWO 11:15
PC plus (2 sc) 46/0/0/220
Flax oil (½ tbsp.) 0/0/7/65
Safflower oil (1/8 tbsp.) 0/0/1.7/17.5
3 cups water
Totals….46/0/6.7/339.5
Supplements…amino acids (7), , Creatine select 5 gr., glutamine 5 gr., B-Complex, Vit. C 1 gr.,Vit. E 400 I.U.
Meal 3...2:30 (salted my chicken)
Chicken (6 oz.) 39/0/0/187
Leafy salad (2c.) 0/10/0/40
Broccoli (1c.) 0/5/0/20
Flax oil (½ tbsp.) 0/0/7/65
Safflower oil (1/8 tbsp..) 0/0/1.7/17.5
3 cups water
Totals…..39/15/6.7/284.5
Supplements…amino acids (7), Creatine select 5 gr., B-Complex, Vit. C 500 mg., DL (5)
Salt snack: 4:15
2 tbsp. Lipton Onion soup mix….sodium 1220 mg.
Totals…0/6/0/25
3 cups water
Workout # 2: 4:45
PWO: 5:30
PC plus (2 sc.) 46/0/0/220
Flax oil (½ tbsp.) 0/0/7/65
Safflower oil (1/8 tbsp.) 0/0/1.7/17.5
Water (3 cups)
Totals….46/0/6.7/339.5
Supplements…B-Complex, Vit. C 1 gr., gutamine 5 gr., creatine select 5 gr.
Meal 4.…8:30
Chicken (6 oz.) 39/0/0/187
Leafy green salad (2 c.) 0/10/0/40
Spinach (1 c.) 0/5/0/20
Supplements….Creatine select 5 gr., amino acids (7), DL (5)
Meal 5 pre bed will be...
Whey protein (2 sc.)
Flax oil (1/2 tbsp.)
Safflower oil (1/8 tbsp.)
ZMA and hit the bed....
One more full day of 2 a day workouts, then one full body workout early Wednesday morning, and it is carb up time!! Yippeeeeeee!!!
United Statessets x reps
Boot strappers...5x50
Leg press(feet low and close, full range)..5x40,30,20,15,10
Seated calf raises...3x40
Leg lifts...3x50
Straight crunches(quick fast reps)....1x50
Superset side laterals with dumbbell shrugs...4x20,15,12,10/4x40,35,30,25
Killer morning workout, I was totally exhausted, legs like jelly!
Workout # 2
Dumbell flies...5x40,30,20,15,12
Incline barbell bench....5x18,15,18,15,18
Superset bent over rows with hyperextensions...5x20 each
Superset straight bar cable pulldowns with straight arm dumbbell pullovers....3x25 each
Superset bicep cable curls with upper pulley cable pressdowns...5x12 each
45 minutes per workout...
Diet for today as follows...
Breakfast 8:15 p/c/f/cal.
1/8 cup oats 2/7/0/37
5 egg whites 15/0/0/75
2 sc. Whey protein 35/0/0/190
½ tbsp. Flax oil 0/0/7/70
1/8 tbsp. Safflower oil 0/0/1.7/17.5
4 cups water
Totals……52/7/8.7/390.5
(supplements)….7 amino acids, Creatine Select 5gr., 1 gr. Vit. C, 5 gr. Glutamine, 400I.U. Vit. E, Multi vitamin
Salt snack 10:15
2 tbsp. Lipton savory herb with garlic…sodium 1160 mg.
Totals…0/12/0/50
3 cups water
Workout #1:10:30
PWO 11:15
PC plus (2 sc) 46/0/0/220
Flax oil (½ tbsp.) 0/0/7/65
Safflower oil (1/8 tbsp.) 0/0/1.7/17.5
3 cups water
Totals….46/0/6.7/339.5
Supplements…amino acids (7), , Creatine select 5 gr., glutamine 5 gr., B-Complex, Vit. C 1 gr.,Vit. E 400 I.U.
Meal 3...2:30 (salted my chicken)
Chicken (6 oz.) 39/0/0/187
Leafy salad (2c.) 0/10/0/40
Broccoli (1c.) 0/5/0/20
Flax oil (½ tbsp.) 0/0/7/65
Safflower oil (1/8 tbsp..) 0/0/1.7/17.5
3 cups water
Totals…..39/15/6.7/284.5
Supplements…amino acids (7), Creatine select 5 gr., B-Complex, Vit. C 500 mg., DL (5)
Salt snack: 4:15
2 tbsp. Lipton Onion soup mix….sodium 1220 mg.
Totals…0/6/0/25
3 cups water
Workout # 2: 4:45
PWO: 5:30
PC plus (2 sc.) 46/0/0/220
Flax oil (½ tbsp.) 0/0/7/65
Safflower oil (1/8 tbsp.) 0/0/1.7/17.5
Water (3 cups)
Totals….46/0/6.7/339.5
Supplements…B-Complex, Vit. C 1 gr., gutamine 5 gr., creatine select 5 gr.
Meal 4.…8:30
Chicken (6 oz.) 39/0/0/187
Leafy green salad (2 c.) 0/10/0/40
Spinach (1 c.) 0/5/0/20
Supplements….Creatine select 5 gr., amino acids (7), DL (5)
Meal 5 pre bed will be...
Whey protein (2 sc.)
Flax oil (1/2 tbsp.)
Safflower oil (1/8 tbsp.)
ZMA and hit the bed....
One more full day of 2 a day workouts, then one full body workout early Wednesday morning, and it is carb up time!! Yippeeeeeee!!!