Height: 5’11
Weight: 180
Diet
Breakfast
2 bowls oat meal: 300 cal. 6g fat 10g protein
16 oz. fat free milk with instant breakfast mixed: 320 cal 21 g. protein 3g. fat
Postworkout
16 oz. water
grilled chicken breast: 110 cal 24g protein 1g fat
mid lunch
green tea
grilled chicken breast: 110 cal 24g protein 1g fat
Lunch
chcolate milk 16 g proten 3g. fat
grilled chicken breast: 110 cal 24g protein 1g fat
Break
grilled chicken breast: 110 cal 24g protein 1g fat
water
Pre workout
Protein powder mixed with milk 420 cal 56 g protein 2g fat
Dinner
grilled chicken breast: 110 cal 24g protein 1g fat
16 oz. fat free milk with instant breakfast mixed: 320 cal 21 g. protein 3g. fat
Tbsp. olive oil 110 cal 14g fat
Current Program
Sat morning 8:00 a.m.
Exercise Lb. Reps. Intended Progression
Bench press 235 3x5 (+ 5 each weeks first day)
170 1xfailure (+5 seconed session each week)
pullovers 70 3x12 (+5 2 weeks)
pec fly 35 3x8
Plate bearhug 45 3x1min (increase time 5 sec each week)
Smithmachine bar toss 140 3x8 (+5 each 2 weeks)
dumbbell incline 65 3x8 (+5 3 weeks)
dumbbell decline 75 3x8
Eliptical 20mins
Work 10:00 a.m.- 7:00 p.m.
Sat. evening 7:15 p.m.
Hammer curls 50 3x8 (+5 2 weeks)
Dips 3x30 (+5 reps 2 weeks)
Reverse curls 40 3x8 (+5 3 weeks)
Plate pinch 35 3x1 min (+10 sec. each session, until weight increase)
wrist curls 55 3x8 (+5 each week)
Cable curl 120 3x8 (+5 week)
Cable tricep 150 3x8 (+5 week)
Pushups 1x30
tricep pushups 1x30
Ab rolls 1x20
Bodyweight squats 1x30
single leg squats 1x12
pullups 3x8
Sunday 12:00 p.m.
Zercher squats 215 3x8 (+5 2 weeks)
Back squat 205 1x20(+5 week)
standing calve raises 250 3x25(+5 week)
squat jumps 120 3x15(+5 3 week)
front squats 135 3x12(+5 week)
hip abduction machine 185 3x12
Hip induction(forgot proper name opposite of abduction) 205 3x12
suicide sprints 50yd-50yd, 50yd-40yd etc. x2
work 2:00 p.m. 10:00 p.m.
Sunday night 10:15 p.m.
Ab machine 175 3x8
reverse cable crunch 110 3x8 (+5 2 week)
ab board situps 3x30
plate front squats 45 3x12
Pushups 1x30
tricep pushups 1x30
Ab rolls 1x20
Bodyweight squats 1x30
single leg squats 1x12
pullups 3x8
Monday
Class 9:00-50 a.m.
monday morning 10:00
standard deadlifts 315 3x8(+5 week)
single leg deadlift 115 3x8(+5 3 week)
Pendlay row 135 3x8(+5 2 week)
good morning 135 3x8 (+5 month)
back extension machine 175 3x8
Power cleans 175 3x8 (+5 month)
pullups 3x12
eliptical 20 min
work 1:00
Monday night
Military press 125 3x8 (+5 2 week)
behind the neck press 130 3x8 (+5 week)
Barbell Shrugs 275 3x8 (+5 week)
4 way neck machine
farmers carry 80 3x1min (+5 Month)
Pushups 1x30
tricep pushups 1x30
Ab rolls 1x20
Bodyweight squats 1x30
single leg squats 1x12
pullups 3x8
Tuesday Off weights
Pushups 1x30
tricep pushups 1x30
Ab rolls 1x20
Bodyweight squats 1x30
single leg squats 1x12
Weds.
class 9:00-50 a.m.
wed morning 10:00 a.m.
Exercise Lb. Reps.
Bench press 235 3x5
170 1xfailure
pullovers 70 3x12
pec fly 35 3x8
Plate bearhug 45 3x1min
Smithmachine bar toss 140 3x8
dumbbell incline 65 3x8
dumbbell decline 75 3x8
Eliptical 20mins
Intention for rest of week
Weds. night same as sat night
Thurs similar tosun
Fri similar to mon
Will post more as week goes on
