Thursday, January 24, 2008

The Diet

Occasionally I’ll substitute the protein portion of my meals with skinless boneless chicken breast
or turkey breast or 97% lean ground beef or tuna. But this is pretty much what I eat 99% of the time.

Breakfast:
20 egg whites = 2 cups
½ cup oatmeal
2 handfuls of spinach or lettuce or broccoli (Romaine hearts from Costco are good)
1 Tbls Udo’s Choice 3 6 9 Oil (EFA’s= Essential Fatty Acids)
5 grams glutamine
1 multi-vitamin (NOW Liquid Multi-Gel’s are my choice)

Mid-morning:
2 scoops whey protein isolate (between 50 – 60 grams of protein)

Lunch:
2 cans Salmon (Starkist wild Atlantic salmon tastes great)
½ cup oatmeal
2 handfuls spinach or lettuce
1 Tbls Udo’s Choice 3 6 9 Oil
1 multi-vitamin

Mid-afternoon:
2 scoops whey protein isolate

Dinner: (This varies a bit)
1 ½ chicken breasts or 6 oz turkey breast or 2 cans salmon
2 – 3 handfuls of salad/spinach
1 Tbls Udo’s Choice 3 6 9 Oil

Evening:
20 egg whites
2 handfuls of spinach or lettuce
5 grams glutamine











Pre-workout:
1 scoop whey protein isolate (I hit the gym at night so I may skip this depending on when I ate my last meal.)
2 scoops NO Explode OR 5 grams creatine and nitric oxide.

Post workout:
1 scoop whey protein isolate
5 grams glutamine

Saturday, January 5, 2008

The Workout

I mix up the exercises every once in a while depending on how I feel so not every workout is the same but this should give you some ideas of where to start.

I try to rest 60 seconds between each set but if I’m in a rush I’ll cut it down to 30 – 45 seconds. I try not to go more than 2 minutes when switching between exercises.

My calf and ab workouts kinda float in my workouts… I don’t always hit them on the same days that I have listed. If I’m rushed or just don’t feel like being at the gym any longer I’ll push them off to the next day.


Monday
Chest
:
Incline bench press 2 warm-up sets, 4 work sets, 8 – 10 reps
Flat bench press 3 sets, 8 – 10 reps
Decline bench press (vertical machine) 3 sets, 8 – 10 reps
Cable cross over (high pulley) or machine fly’s 3sets, 8 – 10 reps

Calves: Sometimes I’ll super-set 2 of these exercises
Seated calf-raise 2 warm-up sets, 4 work sets, 10 – 15 reps
Standing calf-raise 3 sets, 10 – 15 reps
Donkey calf-raise 3 sets, 10 – 15 reps

Tuesday
Back
:
Chins 4 sets, 10 – 15 reps
Bent over barbell rows (reverse grip) 3 sets, 8 – 10 reps
Low-pulley rows 3 sets, 8 – 10 reps
High-rows (Hammer Strength machine) 3 sets, 8 – 10 reps
Dead lifts 3 sets, 8 – 10 reps
Barbell shrugs 4 sets, 8 – 10 reps (I mix it up, some in front and some behind the back)
Dumbbell shrugs 3 sets, 8 – 10 reps

Abs:
Reverse crunches w/rope 1 warm-up set, 4 work sets, 10 – 15 reps
Hanging leg raises 3 – 4 sets, 10 reps

Wednesday
Shoulders:
Seated lateral raises 2 warm-up sets, 4 work sets, 10 reps
Seated dumbbell press 3 sets, 8 – 10 reps
One arm behind the back cable lateral raises 3 sets, 10 reps
Barbell front raises 3 sets, 10 reps
Reverse pec dec fly’s 3 sets, 10 reps
High pulley reverse crossovers 3 sets, 10 reps

Thursday
Biceps
:
Barbell curls 2 warm-up sets, 4 work sets, 10 reps
Preacher curls 3 sets, 10 reps
Hammer curls 3 sets, 10 reps
Seated incline dumbbell curls 2 – 3 sets, 10 reps

Triceps:
Pushdowns w/rope or V-bar 2 warm-up sets, 4 work sets, 10 reps
Seated dumbbell press behind the neck, 3 – 4 sets, 10 reps
French press/skull crushers 3 sets, 10 reps
Cable or dumbbell kickbacks 3 sets, 10 – 12 reps
Dips 3 sets to failure minimum 10 reps

Abs:
Reverse crunches w/rope 1 warm-up set, 4 work sets, 10 – 15 reps
Hanging leg raises 3 – 4 sets, 10 reps

Friday
Quads:
Leg press 2 warm-up sets, 4 work sets, 10 – 12 reps
Hack squats 4 sets, 10 – 12 reps
Lunges w/dumbbells 4 sets, 10 – 12 reps
Leg extensions 4 sets, 10 – 12 reps

Saturday
Hamstrings :
Lying leg-curls 2 warm-up sets, 4 work sets, 10 – 12 reps
Seated leg-curls 3 – 4 sets, 10 – 12 reps
Stiff-legged dead-lifts w/dumbbells 4 sets, 10 – 12 reps