Day 11
Workout-Lower body
Lying Leg Curls 45/50, 60/30, 70/20, 90/20
Hamstring Deadlifts 45/20, 45/20, 45/20,45/20
Glute Ham raises 0/10, 0/12, 0/15, 0/12
Squats 45/20, 45/20, 45/20, 45/20
Standing 1-leg calve raises 0/30, 0/30, 0/20
Back was feeling much better, but still pretty tight. Once I get it warmed up I usually feel pretty good, but continued to go lighter than normal to ensure I didn’t make it worse.
Diet & Supplementation
Meal 1: 1 scoop Cellucor Nitro-sport protein
Meal2 1 medium grapefruit, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds
Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 medium Apple
Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor p6
Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, 4 tabs Cellucor R3
Meal 4: 8oz baked potato, 6oz chicken
Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers
Meal 6:4oz chicken 1 cup green beans
Meal7:4 caps Cellucor R3 Extreme, 2 caps Cellucor p6, 2 scoops Casein Protein powder
Day 12
Workout- Triceps & Chest
Close Grip BP 135/15, 135/15, 185/10, 205/10, 225/8, 245/4, 245/4
Overhead High Pulley V-bar Triceps Ext. 110/15, 140/15, 150/12, 150/12
1-arm db overhead ext. 35/8, 35/6,35/6
Rope triceps Pressdowns 70/12, 70/12, 80/10
1-arm cable triceps kickbacks 20/15, 20/15, 20/12
Incline DB BP 30 degrees 50/15, 50/10 50/12, 50/15
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Low pulley Cable Crossovers 40/20, 40/12, 40/10, 40/10
Seated Machine Chest Press 80/15, 80/15, 80/12
Diet & Supplementation
Meal 1: , 1 scoop Cellucor Nitro-sport protein
Meal2 1 medium grapefruit, 4oz spinach, 6oz chicken, 3 whole eggs, 1 cup egg beaters, 12 almonds
Meal3:8oz chicken, 4oz yams, 1 medium Orange
Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor p6
Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, 4 tabs Cellucor R3
Meal 4: 2 cups mashed potato, 6oz chicken
Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers
Meal 6:4oz chicken 2 cups broccoli
Meal7:4 caps Cellucor R3, 2 caps Cellucor P6 Extreme, 2 scoops Casein Protein powder
Day 13
Workout- Biceps & Shoulders
Pull-ups 0/15, 0/6(slow)
Wide Grip Cambered Bar Curls 50/18, 50/12, 50/12
Seated close grip preacher curls 50/10, 50/8, 50/6
Concentration curls 15/8, 15/8, 15/6
Seated DB Shoulder presses 50/12, 50/12, 50/12
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Front DB Raises 15/10, 15/10,15/10
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Side DB Raises 15/10, 15/10, ,15/10
Diet & Supplementation
Meal 1: 1 scoop Cellucor Nitro-sport protein
Meal2 1 medium grapefruit, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds
Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 medium Orange
Pre-Workout: 1 pack Cellucor M5 Extreme,3 tabs Cellucor p6
Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, 4 tabs Cellucor R3
Meal 4: 8oz baked potato, 6oz chicken
Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers
Meal 6:4oz chicken 1 cup green beans
Meal7:4 caps Cellucor R3, 2 caps Cellucor p6, 2 scoops Casein Protein powder
Well week 2 is in the books and things are looking good! Now that my back is starting to allow me to lift more weights I’m expecting week 3 to be a great one. Also as requested I plan to do much more filming of my workouts and exercises from this week on so I can post those as well.
The first installment if the making of a gymrat series should be posted soon as well, so be on the look out for that and as always leave your comments and suggestions so I can take them into consideration for the future.
Thanks for following my blog!
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