#REBUILD – Day 5 – January 8th, 2016
I woke up this day pretty energized, but unsure if I could withstand training around noon (legs), but I gave myself a chance to get a few meals in me, and then I would make that judgement call. Well as the time came, I decided to just focus and get the job done, legs it was. Here’s how the day went:
Nutrition
Meal 1
• 10oz egg whites
• 2 whole eggs
• 1/2c raw oats
• 1 pkts of instant oats
• 4oz non-concentrate cranberry juice with 20oz of water
Meal 2
• 7oz chicken breast
• 1/2 sliced avocado
• salad mix
-Training period-
-preworkout nutrition-
-Intraworkout nutrition-
-postworkout nutrition-
Meal 3
• 7oz sirloin steak
• 1/2c white jasmine rice
• salad mix
Meal 4
• 7oz chicken breast
• 1/2 sliced avocado
• 1c white jasmine rice
• salad mix
Meal 5
• 6oz egg whites
• 2 whole eggs
• 4oz ground sirloin beef
Late night snacks
• small bowl of cheese-its
• small bowl of ritz crackers
• 3 small halloween candy chocolates
Training – Legs
• Standing Calf Raises 4×20
• Laying Hamstring Curls 4×10-12
• Squats
-Set 1 135×15
-Set 2 225×12
-Set 3 275×8
-Set 4 315×7
-Set 5 275×8
-Set 6 225×10
• Leg Press
-Set 1 10 plates x 15
-Set 2 12 plates x 15
-Set 3 14 plates x 13
-Set 4 16 plates x 12
-Set 5 18 plates x 10
• Smith Machine Lunges (1 leg at a time) 4×10
+Superset: EZ-Bar Stiff Legged Deadlifts 4×10
• Blood Restriction Leg Extensions 4×12
Remember to pick a weight NOT too heavy, but effective enough to have weighted resistance. Then after each set, count to 30 seconds and then go again. Do 4 total sets, then remove the blood restriction bands.
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
0.75 TTE 0.75EQ 0.75ME AM / 20Nolv PM
PreWorkout
• 1 Scoop Allmax Razor8
Intraworkout
• 20g BCAAS
• 1 scoop of INTRA-MVPump
• 5g Glutamine
Postworkout
• 2 scoops when isolate cold filtration
• 5g Glutamine
• 5g Creatine Monohydrate
