Well, finished my second workout today, one more to go tomorrow morning and that is it!! And carbs, boy am I looking forward to them! Here is how today shaped up. Workout tomorrow morning which is very intense, full body, then I start my carb up. First meal of the day will be the same as the last 2, but after workout will have a normal cutting PWO shake, start replacing glycogen right away. The rest of the day I will be taking in carbs at every meal. (.5gr.)
Workout # 1....9:30am
sets x reps
45 degree angle squats done on smith machine with no weight, explosive on the concentric portion.
3x25
Flex legs hard between each set
Leg extensions
5x40,35,30,25,20(had to do some rest/pause to complete these)
Standing calf raises supersetted with reverse calf raises no weight
3x20 each
Crunches
3x50(fast reps)
Alternating crunches
3x25(fast reps)
Leg raises
3x20
Workout # 2...4:30pm
Lat pulldowns
3x25
Hypers
5x50(had to use some serious rest/pause to complete these!)
Pushups
3x25
Incline dumbbell bench
3x30,20,15
Close grip upright rows
3x15,12,20
Superset ez bar curls with upper cable presdowns
5x40,35,30,25,20 each (also had to do some rest pause to complete these)
Now I am going to lay down on the couch and relax!
Diet so far today, with 2 meals to go...
Breakfast 7:30 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
1/4 tbsp. Flax oil 0/0/3/35
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 9:15
2 tbsp. Lipton onion soup……1220 mg.
Totals…0/8/0/25
3 cups water
Workout #1:10:00
PWO 10:30
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
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
Spinach (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), B-Complex, Vit. C 500 mg., DL (5)
Salt snack: 4:00
2 tbsp. Lipton Onion soup mix….sodium 1220 mg.
Totals…0/6/0/25
3 cups water
Workout # 2: 4:30
PWO: 5:00
PC plus (2 sc.) 46/0/0/220
Flax oil (¼ tbsp.) 0/0/3/35
Safflower oil (1/8 tbsp.) 0/0/1.7/17.5
3 cups water
Supplements….Creatine select 5 gr., glutamine 5 gr., vit. C 1 gr., B-Complex
Salt snack 6:30
Lipton Onion soup (1 tbsp.) 610 mg. sodium
3 cups water
Meal 4: 8:00
Chicken(6 oz.) 39/0/0/187
Salad (1c.) 0/5/0/20
Spinach (1c.) 0/5/0/20
Flax oil (1/4 tbsp.) 0/0/3/35
Safflower oil (1/8 tbsp.) 0/0/1.7/17.5
3 cups water
Totals.....39/10/4.7/279.5
Meal 5: 11:15
Whey protein (2 sc.) 35/0/0/190
flax oil (1/4 tbsp.) 0/0/3/35
Totals....35/0/3/225
Total for the day....261/51/27.5/1836
United StatesWorkout # 1....9:30am
sets x reps
45 degree angle squats done on smith machine with no weight, explosive on the concentric portion.
3x25
Flex legs hard between each set
Leg extensions
5x40,35,30,25,20(had to do some rest/pause to complete these)
Standing calf raises supersetted with reverse calf raises no weight
3x20 each
Crunches
3x50(fast reps)
Alternating crunches
3x25(fast reps)
Leg raises
3x20
Workout # 2...4:30pm
Lat pulldowns
3x25
Hypers
5x50(had to use some serious rest/pause to complete these!)
Pushups
3x25
Incline dumbbell bench
3x30,20,15
Close grip upright rows
3x15,12,20
Superset ez bar curls with upper cable presdowns
5x40,35,30,25,20 each (also had to do some rest pause to complete these)
Now I am going to lay down on the couch and relax!
Diet so far today, with 2 meals to go...
Breakfast 7:30 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
1/4 tbsp. Flax oil 0/0/3/35
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 9:15
2 tbsp. Lipton onion soup……1220 mg.
Totals…0/8/0/25
3 cups water
Workout #1:10:00
PWO 10:30
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
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
Spinach (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), B-Complex, Vit. C 500 mg., DL (5)
Salt snack: 4:00
2 tbsp. Lipton Onion soup mix….sodium 1220 mg.
Totals…0/6/0/25
3 cups water
Workout # 2: 4:30
PWO: 5:00
PC plus (2 sc.) 46/0/0/220
Flax oil (¼ tbsp.) 0/0/3/35
Safflower oil (1/8 tbsp.) 0/0/1.7/17.5
3 cups water
Supplements….Creatine select 5 gr., glutamine 5 gr., vit. C 1 gr., B-Complex
Salt snack 6:30
Lipton Onion soup (1 tbsp.) 610 mg. sodium
3 cups water
Meal 4: 8:00
Chicken(6 oz.) 39/0/0/187
Salad (1c.) 0/5/0/20
Spinach (1c.) 0/5/0/20
Flax oil (1/4 tbsp.) 0/0/3/35
Safflower oil (1/8 tbsp.) 0/0/1.7/17.5
3 cups water
Totals.....39/10/4.7/279.5
Meal 5: 11:15
Whey protein (2 sc.) 35/0/0/190
flax oil (1/4 tbsp.) 0/0/3/35
Totals....35/0/3/225
Total for the day....261/51/27.5/1836