2 workouts today, one in the morning, and another in the evening. Glycogen depletion is the goal here, the right rep range with the right weights just to deplete glycogen. Carbs are lower today, and getting exhausted fairly quickly. Tomorrow they will be even less yet.

Workout #1

45 degree squats, toes out, no weight( I used the smith machine here, concentrating on elploding movements on the concentric portion. Between each set, I flexed my legs for 60 seconds.
3x25 squats
3 sets of 60 second leg poses

Leg extensions(25 lbs.)
5x40,35,30,25,20

Standing calf raises supersetted with reverse calf raises(no weight)..between sets flexed quads, hams, calves.
3x20 of each

Crunches
3x50
Alternating crunches
3x25
Leg lifts
3x20

I was breathing pretty hard here, followed this up with my routine a few times. Had my PWO shake.

Workout # 2
Lat pulldowns(rythmic movements, last set explosive)
Sets...3x25(60 lbs.)

One arm dumbbell rows
sets...3x20,18,15(25lbs.)

Push ups(very explosive movements)
Sets...3x25(bodyweight)

Incline dumbbell benches(first 2 rythmic, last explosive)
Sets...3x30,20,15(25 lb. weight)

Close grip upright rows(rythmic)
Sets...3x15,12,20(40 lb. cable)

Superset EZ curls with Upper cable pressdowns
5x40,35,30,25,20 both bi's and tri's

Wrist curls
Sets...1x50(ez curl bar)

Reverse wrist curls
sets...1x50(ez curl bar)


Here is my diet for today

Breakfast 8:45 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 10:45
2 tbsp. Lipton savory herb with garlic…sodium 1160 mg.
Totals…0/12/0/50
3 cups water

Workout #1

PWO 11:45
PC plus (2 sc) 46/0/0/220
Oatmeal (1/8c.) 1/6/0/37
Flax oil (½ tbsp.) 0/0/7/65
Safflower oil (1/8 tbsp.) 0/0/1.7/17.5
3 cups water
Totals….47/6/6.7/339.5
Supplements…amino acids (7), , Creatine select 5 gr., Vit. E 400 I.U., B-Complex, 1 gr. Vit. C, 5 gr. glutamine

Meal 3...3:00 (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 (1/8tbsp..) 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. Calcium 660 mg.

Salt snack: 5:00
1 tbsp. Lipton savory herb w/ garlic….sodium 580 mg.
Totals…0/6/0/25
3 cups water


Workout #2

PWO shake:6:00
PC plus (2) 46/0/0/220
Oats (1/8c.) 1/6/0/37
Flax oil (½ tbsp.) 0/0/7/65
Safflower oil (1/8 tbsp.) 0/0/1.7/17.5
3 cups water
Supplements….Glutamine 5gr., Creatine Select, 5gr., Vit. C 1 gr., B-complex
Totals……47/6/8.7/339.5

Meal 4: 9:00
Chicken (6 oz.) 39/0/0/187
Salad (2 c.) 0/10/0/40
Broccoli (1c.) 0/5/0/20
Totals…..39/15/0/247
Supplements..amino acids(7), Creatine select 5 gr.


Meal 5
2 sc. Whey protein 40/0/0/205
Flax oil (1 tbsp.) 0/0/14/130
Safflower oil (1/8 tbsp.) 0/0/1.7/17.5
3 cups water
Totals….40/0/15.7/352.5
Supplements…..amino acids (7), Vit. C 500 mg.

Totals for the day...252/60/37.5/1867.5



Started basic shaving today...man I hate that part!

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