Workout
9:30AM
Strength: Bench Press 5-4-3-2-1.
45x5, 115x5, 135x5, 145x5, 165x4, 175x3, 185x2, 195x1
Conditioning: For Quality for 15:00:
- 3 Handstand Push Ups (your most difficult variation)
- 10 Hollow Rocks
- 10 Hip Extensions
- 10 Air Squats
- 10 Double Unders
6 rounds
Sleep
11:15PM-7:15AM (8 hours)
1PM-2PM (1 hour)
Nutrition
8AM 4 eggs, spinach, red potato
9AM pre-workout shake
10:30AM post-workout shake
12PM 1 pork chop, 2 hardboiled egg whites
2PM apple with peanut butter, 2 hard boiled egg whites, 1 glass of milk
5PM 2 pork chops, 2 hardboiled egg whites
7:30PM fish, spinach, green beans
9PM a few walnuts
10PM cottage cheese
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