7:00am - Wake - breakfast 3/4 cup egg whites 1 oz turkey (preworkout)
8:30am - Gym (total body)
*unless noted 3sets x 12
- Burgener warm up + DL & RDL
- kipping pull ups (3 sets x 10)
- HSH (handstand holds)
- one arm DB row (25lbs)
- DB pullovers (25 lbs)
- Bench hops (jump over bench - side to side)
- lateral stepups
- bench step ups
- Barbell squats (below parallel)
- Supinated pullups
- Weighted lunges (15lb db)
- diagonal reverse lunges (1 set x 15 ea.side)
- jumping lunges (2sets x 10 ea. leg)
11:30 am - Modified lunch - tuna and lo carb tortilla
1:00 pm - Posing clinic with Nancy Georges!
3:30 pm - snack: 4 oz chicken breast, 2 oz rappani with garlic and EVOO
4:30 pm - Shopping for week's food
6:00 pm - Dinner: 5 oz chicken, 2 oz steak, 1/2 cup french green beans
10:30 pm - Pre-sleep Casien protein shake
Total cals: 1111, 26.5g fat, 38g carbs, 178.5g protein
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