|
Diet & Workout
What my diet and workout entails:
WORKOUTS!!!
~weights 6 x week
~Do 3 sets per exercise~HEAVY!
~I do Back, Shoulders and Legs 2 x weekly
Weight Training Workout #1 (Monday)
CHEST: 12 reps
Flat Bench Fys
Incline Press Machine
Push Ups off a stability Ball
SHOULDERS: 10 reps
Military Press Machine
Cable Side Lateral Raise
Seated side Lateral Raise
Front Raise with a straight Bar
Rear Delt Exercise with Dumbbells
TRICEPS: 12 reps
Tricep Kickbacks
Tricep Overhead Extension with a dumbbell
Tricep Press with a Straight Bar
Weight Training Workout # 2(Tuesday):
QUADS: 15 reps
Squats
Leg Press
Single Leg Extensions
Hack Squats
Sissy Squats
ABS: 20 reps
Knee Raises on Roman Chair
Exercise Ball Pass
Crunches on a Decline Bench
Weight Training Workout #3 (Wednesday):
BACK: 10 reps
Wide Grip Pull Ups
Lat Pull Downs
Close Grip Rows
Bent Over Rows
Low Back Extensions
BICEPS: 12 reps
Straight Bar Curl
Curls using both upper cable attachments
Concentration Curls
Weight Training Workout #4 (Thursday):
SHOULDERS: 10 reps
Behind the Head Straight Bar Press
Lying Side Lateral Raise
Lateral Raise Machine
Wide Grip Upright Row
Rear Delt on Chest Fly Machine
ABS/CALVES: 20 reps
Donkey Calf Raise
Calf Raise with Dumbbells
Abs crunches on Exercise Ball with a 10 lb. plate behind your head
Crunches w/ Rope on Cable Machine
Reverse Crunches
Weight Training Workout #5 (Friday):
GLUTES/HAMSTRINGS: 15 reps
Straight Legged Dead Lifts
Seated Hamstring Curls
Smith Machine Lunges
Single Leg Hamstring Curls
Leg Press with your feet high on the platform (driving through your heels)
Butt Blaster
Weight Training Workout #6 (Saturday):
BACK: 10 reps
Wide Grip Pull Ups
Reverse Grip Pull Downs
Single Arm Dumbbell Rows
T-Bar Rows
Pull Overs
ABS: 20 reps
Weighted Ab Machine
Hanging Knee Raise
Crunches on Decline Bench
SUNDAY: OFF/REST
~Have 1 scoop (5 grams) of L-glutamine upon rising mixed in water.
~Start with 45 minutes of cardio 1st thing in the AM before 1st meal-6 days a week.
MEALS:
8AM Meal 1: 6 egg whites & ½ c. (measured dry) oatmeal.
WEIGHT TRAIN: (L-glutamine, amino acids and creatine post workout)
11AM Meal 2: Whey Protein Shake (2 scoops/40 grams of protein with 1 scoop of glutamine) & 2 brown rice cakes
2PM Meal 3: 5 oz. chicken breast & ½ c. brown rice or sweet potato & 1 c. steamed veggies (broccoli, asparagus, green beans, spinach, zucchini)
5PM Meal 4: 5 oz. 99% fat free turkey & 2 c. steamed veggies (broccoli, asparagus, green beans, spinach, zucchini) and 3 capsules of Fish Oil
8PM Meal 5: 6 oz. white fish (orange roughy, halibut, sole or red snapper), 2 c. green veggies and 3 capsules of Fish Oil
SUPPLEMENTS:
Multi Vitamin-w/breakfast
Anti Oxidant-post workout
Critmax (by Twin Labs)-2 tabs with meal #1 and #3
Yohimbe (by Twin Labs)-1 tab before am cardio
Creatine- (try Cell Tech Carb Control)-post workout
Amino Acids-post workout
1 scoop (5 grams) of L-Glutamine- upon rising, another post workout and 1 more before bed
Fish Oil- 3 capsules with meals #4 and #5
At least 1 GALLON of WATER DAILY!!!!
|
Linear Mode
