Jackreature
New Member
Sunday, August 5th, Medium Day
Diet:
Meal 1
2 eggs (omega 3 egg yolks)
4 egg whites
4 strips bacon
2 packages sugar free oatmeal
Large coffee with lactose free Half n half
608 cals, 50g P, 48g C, 24g F
Meal 2 (2 hours preworkout)
8 oz grilled chicken
1/2 serving LF shredded mozzarella
1 spinach wrap
479 cals, 58g P, 46g C, 7g F
Meal 3 (post workout)
2 scoops whey isolate
1 cup pineapple juice
1 cup coconut water
1/2 banana
418 cals, 44g P, 56g C, 2g F
Meal 4
8 oz grass fed 90/10 ground bison
Broccoli
1 TBS Coconut Oil
506 cals, 46g P, 3g C, 35g F
Meal 5
1 scoop Casein
1 TBS Peanut Butter
208 cals, 28g P, 4g C, 9g F
Totals:
2219 total cals
226g P
151g C
77g F
Supplements: GNC Mens multivitamin, 4 ES Fish Oil
Gear and ancillaries: 312.5mg Sustanon, 225mg EQ, 50mg TBol, & .25 mg Adex
Cardio: 40 min brisk outdoor walk upon waking
Workout: Chest (strength and hypertrophy), Back (strength and hypertrophy), Tris (strength and hypertrophy), Bis (hypertrophy)
Flat Bench Press
Warmup: Bar
1x10
Warmup: 135#
1x8
Warmup: 185#
1x6
Warmup: 225#
1x5
Warmup: 275#
1x4
Warmup: 315#
1x2
Working: 325#
2x5
Working: 330#
1x5
Incline Bench Press
Warmup: 225#
1x12
1x10
Working: 285#
3x8
Incline Dumbbell Fly
1x50sx15
1x60sx15
1x70sx12
1x80sx13
Dropx60x11
Barbell Row
Warmup: Bar
1x12
1x10
Warmup: 135#
1x10
Warmup: 185#
1x8
Warmup: 225#
1x6
Warmup: 255#
1x5
Working: 275#
1x12
1x10
Working: 295#
1x10
Hammer Strength Plate Loaded Lat Pull down
Warmup: 45 per side
1x15
Warmup: 75 per side
1x10
Warmup: 95 per side
1x8
Working: 135 per side
1x15
1x14
1x11 slow stretch and fast contraction
Hammer Strength Plate Loaded Lat Pullover
Warmup: 45 per side
1x12
Warmup: 75 per side
1x10
Working: 95 per side
1x12
Working: 110 per side
1x12
Working: 120 per side
1x9
Drop x 80 per side x 8
Close Grip Bench
Warmup: Bar
1x12
Warmup: 135#
1x8
Warmup: 185#
1x6
Warmup: 205#
1x5
Warmup: 225#
1x3
Working: 245#
1x8
Working: 265#
1x6
Working: 275#
1x5
Working: 285#
1x3
FST 7: Triceps Rope Pressdown
5x85x12
2x85x15
Superset With:
FST 7: Biceps Rope Hammer Curl
5x115x12
2x115x15
Diet:
Meal 1
2 eggs (omega 3 egg yolks)
4 egg whites
4 strips bacon
2 packages sugar free oatmeal
Large coffee with lactose free Half n half
608 cals, 50g P, 48g C, 24g F
Meal 2 (2 hours preworkout)
8 oz grilled chicken
1/2 serving LF shredded mozzarella
1 spinach wrap
479 cals, 58g P, 46g C, 7g F
Meal 3 (post workout)
2 scoops whey isolate
1 cup pineapple juice
1 cup coconut water
1/2 banana
418 cals, 44g P, 56g C, 2g F
Meal 4
8 oz grass fed 90/10 ground bison
Broccoli
1 TBS Coconut Oil
506 cals, 46g P, 3g C, 35g F
Meal 5
1 scoop Casein
1 TBS Peanut Butter
208 cals, 28g P, 4g C, 9g F
Totals:
2219 total cals
226g P
151g C
77g F
Supplements: GNC Mens multivitamin, 4 ES Fish Oil
Gear and ancillaries: 312.5mg Sustanon, 225mg EQ, 50mg TBol, & .25 mg Adex
Cardio: 40 min brisk outdoor walk upon waking
Workout: Chest (strength and hypertrophy), Back (strength and hypertrophy), Tris (strength and hypertrophy), Bis (hypertrophy)
Flat Bench Press
Warmup: Bar
1x10
Warmup: 135#
1x8
Warmup: 185#
1x6
Warmup: 225#
1x5
Warmup: 275#
1x4
Warmup: 315#
1x2
Working: 325#
2x5
Working: 330#
1x5
Incline Bench Press
Warmup: 225#
1x12
1x10
Working: 285#
3x8
Incline Dumbbell Fly
1x50sx15
1x60sx15
1x70sx12
1x80sx13
Dropx60x11
Barbell Row
Warmup: Bar
1x12
1x10
Warmup: 135#
1x10
Warmup: 185#
1x8
Warmup: 225#
1x6
Warmup: 255#
1x5
Working: 275#
1x12
1x10
Working: 295#
1x10
Hammer Strength Plate Loaded Lat Pull down
Warmup: 45 per side
1x15
Warmup: 75 per side
1x10
Warmup: 95 per side
1x8
Working: 135 per side
1x15
1x14
1x11 slow stretch and fast contraction
Hammer Strength Plate Loaded Lat Pullover
Warmup: 45 per side
1x12
Warmup: 75 per side
1x10
Working: 95 per side
1x12
Working: 110 per side
1x12
Working: 120 per side
1x9
Drop x 80 per side x 8
Close Grip Bench
Warmup: Bar
1x12
Warmup: 135#
1x8
Warmup: 185#
1x6
Warmup: 205#
1x5
Warmup: 225#
1x3
Working: 245#
1x8
Working: 265#
1x6
Working: 275#
1x5
Working: 285#
1x3
FST 7: Triceps Rope Pressdown
5x85x12
2x85x15
Superset With:
FST 7: Biceps Rope Hammer Curl
5x115x12
2x115x15