#REBUILD – Day 3 – January 6th, 2016
Each day I feel my physique holding onto or feeling the previous days blood pump/training beat down (which to me is a great thing). To me this is a clue that my body is be activated properly, and all trained muscle groups are being stimulated. I once again got 8 hours roughly of sleep again (VERY RARE THING 2 days in a row. Getting to sleep early doesn’t happen often). Thanks to my wife for dragging us into bed early. Great to see her fitness goals are becoming a priority again as well, so it’s motivating me a lot to keep hard on mine.
Nutrition
Meal 1
• 10 egg whites
• 2 whole eggs
• 1/2c raw oats
• 2 pkts instant oats
• 1tbsn natural raw honey
Meal 2
• 7oz chicken breast
• 1/2 sliced avocado
• salad mix
-Training/Cardio period-
-pwo stack nutrition-
-intraworkout nutrition-
-postworkout nutrition-
Meal 3
• 8oz sirloin steak
• 6oz sweet potato
Meal 4
• 7oz chicken breast
• 1/2 sliced avocado
• salad mix
Meal 5
• 2 egg whites
• 4 whole eggs
• 1c sauerkraut
Meal 6
• 3 scoops whey isolate
• ~2oz roasted/salted almonds
Training – Arms/Cardio
• Straight-bar Tricep Cable Pushdowns 4×10-12
+Superset: Straight-bar Bicep Cable Curls 4×10-12
• High Straight-bar Bicep Cable Curls 4×10
+Superset: Seated Chest Press Machine 4×10 *feeder chest pump
• 1-Arm Supinated Tricep Cable Extensions 4×10
• Seated Preacher Curl Machine 4×10
+Superset: Pec-Dec Flys Machine 4×10 *feeder chest pump
• Bentover Overhead Tricep Rope Extensions 4×10
• Dumbbell Hammer Curls 4×10 each arm
+Superset: Arnold Straight-Bar Tricep Extensions 4×10
++Giantset: Close-Grip Straight-Bar Pushups 4×10
• 2-Arm Simultaneous Dumbbell Hammer Curls 4×10
+Superset: Bench Dips 4×15
Cardio:
20min. Incline Treadmill. 12-15degrees at 2.7-3mph
Supplements
With meal 3
2000mg fish oil, 100mg B6, 1200mg CLA, 100mg Bcomplex, 200mg Caffeine, 2000mg Vitamin C, 600mg Chromium, Vitamin D3
With meal 5
2000mg fish oil, 1200mg CLA, Bcomplex, 2000mg Vitamin C, 400mg Chromium, 2000mg Super Primerose Oil
0.5 TTE 0.5EQ 0.5ME AM / 20Nolv PM
PreWorkout
• 1 Scoop Allmax Razor8
• 1500mg L-Carnitine
• 1500mg L-Tysorine
Intraworkout
• 20g BCAAS
• 1 scoop of INTRA-MVPump
• 5g Glutamine
Postworkout
• 2 scoops when isolate cold filtration
• 25g high-cyclin dextrin
• 5g Glutamine
• 5g Creatine Monohydrate
