#REBUILD – Day 2 – January 5th, 2016
Day 2 I felt better right from the start. I got 8hours of sleep the night before, and this day I felt pretty fresh, especially from not eat any true garbage the night/day before. So day 2 I felt pretty motivated to keep all this going. I also decided to move some things around with my food, and see how I felt.
Nutrition
Meal 1
• 10oz egg whites
• 2 Whole eggs
• 1 pkt Instant oatmeal
• 1/2c raw oatmeal
Meal 2
• 7oz chicken breast
• 1/2 sliced avocado
• Salad mix
• Tomato
-cardio session-
-intracardio nutrition-
Meal 3
• 7oz chicken breast
• 1/2 sliced avocado
• Salad mix
• Tomato
• 14 raw almonds
-Weight training session-
-pwo stack nutrition-
-intraworkout nutrition-
-postworkout nutrition-
Meal 4
• 7oz chicken breast
• 1c jasmine white rice
• 1 apple
Meal 5
• 6oz egg whites
• 3 whole eggs
• 6oz fatfree vanilla greek yogurt (triple zero)
• 1oz sliced almonds
Training – Chest
• Flat Bench Press (stop presses)
-Set 1 15 reps
-Set 2 15 reps
-Set 3 add 50% 10 reps
-Set 4 add 10% 10 reps
-Set 5 add 10% 8 reps
-Set 6 add 5% 8 reps
• Incline Bench Press (stop presses)
-Set 1 15 reps
-Set 2 add 30% 10 reps
-Set 3 add 10% 10 reps
-Set 4 add 5% 8 reps
-Set 5 minus 40% 12 reps
-Set 6 add 30% 8 reps
-Set 7 add 10% 6 reps
• Hammer Strength Incline Press
-Set 1 12 reps
-Set 2 add 25% 10 reps
-Set 3 add 5% 10 reps
-Set 4 minus 30%, add resistance bands 10 reps
• Dumbbell Pullovers
-Set 1 10 reps
-Set 2 to 4 20 reps. Do 10 reps with heavier weight, then drop weight 15% and do 10 more reps.
• Smith machine Flat Bench Press (Rest/Pause)
4 sets x 10. Slow negative movements, rest at the bottom for 2 seconds, then drive the weight up.
• Wide Chest Hammer Press
-Set 1 and 2 10 reps
-Set 3 and 4 drop set for a total of 15 reps. So start heavy, then drop the weight to get your total reps.
Cardio: (done earlier in the day)
35min incline treadmill @ 3mph/15degrees
Supplements
With meal 2
2000mg fish oil, 100mg B6, 1200mg CLA, 100mg Bcomplex, 200mg Caffeine, 2000mg Vitamin C, 400mg Chromium, Vitamin D3
With meal 5
2000mg fish oil, 1200mg CLA, 100mg Bcomplex, 100mg B6, 1000mg Vitamin C, 600mg Chromium, 2000mg Super Primerose Oil
Pre-Cardio
• 1500mg L-Carnitine
• 1500mg L-Tysorine
Intra-cardio
• 20g BCAAS
• 5g Glutamine
PreWorkout
• 1 Scoop Allmax Razor8
Intraworkout
• 20g BCAAS
• 1 scoop of Intra-MVPump
• 5g Glutamine
Postworkout
• 2 scoops when isolate cold filtration
• 5g creatine monohydrate
• 5g Glutamine
