Wk 3, Day 5 - L-E-G-S!

Backoff week. Still a butt-kicker!

Kettlebell Swings 36x20 53x15 70x10
Pyramid Deadlift 36x12 53x12 70x13 70x10 70x10
1-Leg SLDL 36'sx6,6 36'sx6,6 36'sx6,6 36'sx6,6 36'sx6,6
Giant set:
Clean n Jerk 36'sx5 36'sx6 36'sx6
Snatch 36x5,5 36x6,6 36x6,6
KB Front Squat 36'sx5 36'sx6 36'sx6
Walking Lunge 26'sx50ft. 26'sx50ft 26'sx50ft (app. 10 down, 10 back)

Duration: 1 hour

Friday's Diet - Medium

0700: 1/3c oats, 1 oz MHP Probolic protein, 2 oz soymilk (222)

0915: 4 oz low sugar yogurt, 1/3c cottage cheese, 1 tsp flax oil (174)
(MHP Activite multi, 175mg coral calcium, 500mg vit c)

1130: 4 egg whites, 1 ww tortilla, 1/2 apple (157)

1400 Preworkout: 2.5 oz ground turkey, 1/3c brown rice (174)
(MHP Releve, MHP Anadrox)

-Train Legs (MHP TRAC Extreme, Bev Glut+BCAA's)

1630 Postworkout: 3/4 oz MHP Probolic protein, 2 packets sugar (158)

1815: 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (132)




TOTALS:

Wk 3, Day 4 - Back & Chest

Close-Grip Pullups 10, 8, 8 (w/ spotter)
Wide Lat Pulldown 80x10 80x10 90x10 100x7
Hammer Chest Press 35'sx12 45'sx10 45'sx8 45'sx8
Barbell T-Bar Row 95x12 105x10 105x10 110x8
Incline DB Bench Press 35'sx12 45'sx10 45'sx6
Deadlift 125x12 175x8 175x7
FM Chest Fly 20x15 25x11 25x10

Duration: 57 minutes
Total Sets: Back=14 Chest=10

Thursday's Diet - Low

0615: 1/2c cottage cheese, 4 oz low-sugar yogurt, 1/8c Kashi Nuggets cereal (192)

0840: 4 egg whites, 1 slice turkey bacon, 1 ww tortilla (150)
-2 Activite Multi's, 175mg Coral Calcium, 500mg Ester-C

1100: 2.5 oz ground turkey, 2/3c spinach (138)

1200 - Fitness Routine Practice

1330: 2 oz chicken breast, 2c lettuce, 1/2 bell pepper (137)

1530 Preworkout: 2 oz chicken breast, 1/2c brown rice (166)

1630 - Train Back & Chest
-1/2 scoop MHP TRAC, 2 MHP Releve joint aid, 2 MHP Anadrox

1745 Posworkout: 1 oz Probolic protein, 2 packets sugar (158)

1930: 2.5 oz ground turkey, 1/3c black beans (175)

2100: 1/2c cottage cheese, 4 oz low sugar yogurt (142)


TOTALS: 32g fat, 97g carbs (23g fiber), 156g protein

Wk3, Day 3 - Shoulders

KB Double Press 26'sx10 26'sx8 26'sx8 26'sx8
Seated DB Shoulder Press 30'sx10 30'sx10 35'sx8
Seated Bent Laterals 12.5'sx12 12.5'sx12 12.5'sx10 12.5'sx10
Hammer Shoulder Press 25'sx12 35'sx10 35'sx8.5 25'sx10

Duration: 30 minutes
Total Sets Delts=15

Wk 3, Day 2 - Arms & Calves

Barbell Curl 45x12 45x12 55x8 55x7
Concentration Curl (L,R) 15x10,10 15x10,10 17.5x8,8
Dips 12, 10, 8
1-Arm Reverse Grip Press Downs (L,R) 15x12,12 15x8,8 10x12,12 10x12,12
Standing Calf Raise 100x15 140x10 140x10
ss w/ Seated Calf Raise 25x15 25x12 25x12

Duration: 40 minutes
Total Sets: Bis=7 Tris=7 Calves=6

Sport-Specific Training: 30 minutes flexibility & fitness routine training

Wednesday's Diet - High

0615: 1/2c oats, 1 oz Probolic protein (245)

0845: 1/2c cottage cheese, 1/8c Kashi Nuggets cereal, 4 oz low sugar yogurt (192)
-2 Activite multi's, 175mg Coral calcium, 500mg Ester-C

1115: 5 egg whites, 1 ww tortilla, 1/2 apple (173)

1330: 2 oz ground turkey, 2/3c spinach, 1/4c black beans (175)

1530 Preworkout: 2 oz chicken, 1/2c brown rice (166)

1630 - Train Shoulders & Abs

1730 Postworkout: 1 oz Probolic protein, 2 packets sugar, 1/2 apple (198)

1930: 2 rice cakes, 1 tbsp peanut butter (165)

2100: 2/3c cottage cheese (108)


TOTALS: 32g fat, 152g carbs (28g fiber), 145g protein

Diet Changes

After baseline dieting for the past 2 1/2 weeks, my average carb intake is 125g per day. Anything lower than that is pushing my limits. What I plan to do is a cycle of low, medium and high carbs @ 100/125/150.

Monday - 100g
Tuesday - 125g
Wednesday - 150g
Thursday - 100g
Friday - 125g
Weekends - Unrestricted for now

I'm starting this week and we'll see how it goes, and if any changes need to be made.

Tuesday's Diet - Medium

0550: 1/3c oats, 1/2 scoop Probolic, 2 oz soy milk (183)

0800: 1 slice turkey bacon, 4 egg whites, 1 ww tortilla (150)
-2 Activite multi's, 175mg coral calcium, 500mg ester-c

1000: 2.5 oz chicken, 1/4c brown rice, 1c sauteed broccoli (229)

1300: 2 oz chicken, 1 can green beans (144)

1500: 1 packet cream of wheat, 3 egg whites (134)

1700 Preworkout: 1/3c cottage cheese, 1/4c Kashi Nuggets cereal (159)

-Train Arms & Calves

1915 Postworkout: 1 scoop Probolic protein, 1 packet sugar (173)

2100: 2/3c cottage cheese, 1 pineapple slice (135)


TOTALS: 26g fat, 126g carbs (26g fiber), 150g protein

Monday's Diet - Low

0730: 1/2c cottage cheese, 2 slices pineapple, 6 baby carrots (147)

1000: 1/3c oats, 4 egg whites, 1 tsp flax oil (213)

-Short routine practice

1230 Preworkout: 1/2c brown rice, 1/2 can tuna (171)

-Power & Conditioning Workout

1545 Postworkout: 1 scoop Probolic protein, 1 packet sugar (174)

1730: 2.5 oz chicken, 1c sauteed broccoli (192)

2015: 1c cottage cheese, 1/3 scoop Probolic protein, 2 oz soy milk (230)


TOTALS: 27g fat, 81g carbs (12g fiber), 142g protein

Wk 3, Day 1 - Power & Conditioning

This morning I did a short routine practice, as follows:

5 minutes cardio warmup on bike
15 minutes flexibility & splits
30 minutes strength work
-headstand, planches, straddle & pike presses, 1-arm pushups

Power & Conditioning Workout
A1: Combo Clean, Squat, Press 2-36x4 2-36x5 2-36x6 2-36x6
A2: Pullups 1,2,3 1,2,3,4 1,2,1,3,1 1,1,1,1,1,1,1,1
B1: Windmill 36x5,5 36x6,6 36x6,6
B2: Power Clean n Jerks 36x5,5 2-36x4 2-36x4
Snatch 26x13 in 30 seconds, 26x25 in 1 min
Swings 36x40 in 1 min, 36x37 in 1 min Drop Set: 53x10-36x10-26x20-18x20

Duration: 1 hour 10 min

Wk 2, Day 5 - Legs

Swings 36x20 53x15 70x10 53x20 36x15
Clean n Jerks 2-36x6 2-36x6 2-36x6 2-36x6 2-36x6
Squats 140x10 160x9 180x8 190x6 210x6

Giant Set:
Front Squats 2-53x5 2-53x4
1-Leg SLDL 2-53x5, 5 2-53x4,4
KB Deadlift 2-53x10 2-53x8

KB Farmer's Lunge 2-36's 1x down, 1/2 back

Monday's Diet

0730: 1/2c cottage cheese, 2 pineapple slices, 6 baby carrots (147)

1000: 1/3c oats, 4 egg whites, 1 tsp flax oil(213)
-2 Activite Multi's, 175mg Coral Calcium, 500mg Ester-C

1245 Preworkout:

1400 - Train Power & Conditioning

1530 Postworkout: 1 scoop Probolic-SR, 1 packet sugar (173)