Tuesday I didn't get to the gym, had some stuff to do.

5:30 am: 1 whole egg 7 egg whites, 2 1200mg fish oil
9 am: Protein bar 290 cal, 9 g fat, 31 g protein, 23 g
11:45 am: 7 oz salmon, baked potato, about 3/4 cup corn (didn't measure) 2 1200mg fish oil
2 pm: 1/4 cup almonds
7 pm: Salmon pattie, spinach with light Italian dressing

Wednesday

5:30 am: raisin bran 2 1200mg fish oil
9:30 am: Protein bar 290 cal, 9 g fat, 31 g protein, 23 g carbs
12 pm: Turkey sandwich, carrots, 2 1200mg fish oil (not the best lunch)
2 pm: 1/4 cup almonds
4:30 pm: 2 scoops whey protein, 3/4 cups oats
6 pm: Workout
7:15 pm: PWO shake 1 scoop whey protein
8 pm: Cashew chicken, white rice, spinach with light Italian dressing

Small circuit, squat to abs back to squats and so on
Warmups - squats without weights
Barbell squats: 90x15, 110x12, 160x10, 180x8
Leg raises 4 sets of 15
Sumo squats: 90x12, 140x10, 140x8
Lying Font Kicks 3 sets of 15 each leg
Sissy squats: BW+10x12, BW+25x10, BW+35x8
Sit ups on ball: BW+25x15, BW+25x15, BW+25x15
Front squats: 20x12, 50x10, 100x8

---

Comments