Tuesday, Oct 25
9:10 pm: 1 Glucorell-R
Meal 1: 9:25 pm (Oct 24)
1 multivitamin
1 potassium supp
2 T-Rex
4 scrambled egg whites
1 whole-wheat english muffin
1 T sf strawberry jam
1 liter water
Meal 2: 1:15 am
2 T natty PB
Protein Drink
3 c coffee, 4 oz total skim milk
17 oz water
Meal 3: 4:30 am
2.5 oz grilled chix
1/2 c broccoli
1/4 c red. fat mozz cheese
1 liter water
Nap time: 7:30-11:15
11:20 am: 1 Glucorell-R
Meal 4: 11:50 am
1/2 c oatmeal w/ 15 raspberries, 1/2 scoop whey protein, splenda packet
1 liter water
Workout: Abs, Back
Leg Raises: 3x15
Oblique Crunch: 3x15
Ball Crunch w/ 15lb DB: 3x15
Back Extension: 2x10
Assisted Pull-up: 1 set of 10@85, 2 sets of 10@8
WG Pulldown: 2 sets of 10@60, 1 of 8@70
Single-arm DB Row: 2 of 10@30lb, 1 of 10@35
Low-pulley cable row: 2 of 10@60, 1 of 10@70
Bent-over BB Row: 1 0f 10@55, 2 of 10@65
NG Pulldown: 2 of 10@60, 1 of 8@70
17 oz water
HIIT Cardio: 5-min warmup, 30 sec high intensity, 1 min recovery x 8
***Completely exhausted from lack of sleep and leg day yesterday but
somehow managed to finish.
PWO Protein shake w/ strawberries, mangoes, pineapple, one scoop whey