6/07/2012
Supplementation:
UR Spray: 50 sprays x 2
Testforce2 2 scoops
Multivitamin
Supplemental C
5 grams Citrulline Malate
5 grams Beta Alanine
Potassium
Calcium
5 grams Taurine
1 gram Histidine
Pre Post and Intra workout supplementation will be listed in workout info
Diet :
Breakfast:
4 whole eggs
4.5 ounces pork sausage cooked weight
2 oz Cheddar cheese
6 cups coffee
1/4 cup
Meal 2:
8 oz cooked ground sirloin 80-20
2 tblsp mayo with a teaspoon thermogenesauce
1 oz pepper jack cheese
Meal:3
8 oz cooked ground sirloin 80-20
2 tblsp mayo with a teaspoon thermogenesauce
1 oz cheddar cheese
Meal 4:
6 hardboiled eggs
2Tblsp's Mayo with 1 tsp thermogenesauce
1 oz muenster cheese
Meal 5:
12 Oz Tilapia
2 tbsp Mayo with a 2 tsp Thermnogenesauce
Snack 2 hardboiled eggs
1 oz pork rinds
2 tblsp mayo
Preworkout: Clearshot 30ml
White Flood 1 serviing
Work out:
Legs:
Squats:
135x20x1, 225x20x1, 275x15x1, 315x10x1, 365x5x1, 365x8x8 These were relatively easy sets, but hurt my back last squat session and even though all seemed well erring on the side of caution. Did these slow and controlled and deep, legs and glutes pleasantly sore
Leg Presses:
500x15x2, 600x15x2, 700x12x4
Leg Extensions: 145x20x1, 165x20x3, 170x15x2, 185 x 12 x 1
Standing Leg Curls: 110x12x2, 120x10x2, 130x8x2
Standing Calf Raises: 4x1380x 12
Seated Calf Raises 110x3x12
Observations: Very shocked that my back healed up this quick, usually when I throw my back out its more than a week before I dare squat. Was strong, squats were controlled and easy, good quad pump and femoral bicep pump as well. Still getting leaner. Strength is better. I am maintaining at 210