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Nutrition |
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OFFSEASON
2008 |
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| Meal
1 |
1 cup of Rice + 7 oz. turkey + vegetables |
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30g Cell Reloader + 5g Aminos + 5g BCAA + 5g Glutamin + 1,5g Beta-Alanin + 1g Vit C + 1 Xceed Pack Elite (NO Booster)
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100g Vitargo + 30g Whey Isolat + 5g Aminos + 5g BCAA + 5g Glutamin + 1,5g Beta-Alanin + 1g Vit C
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| Meal
2 |
1 cup of Rice + 7 oz. turkey + vegetables |
| Meal
3 |
1 cup of Rice + 7 oz. turkey + vegetables |
| Meal
4 |
1 cup of Rice + 7 oz. turkey + vegetables |
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30g Cell Reloader + 5g Aminos + 5g BCAA + 5g Glutamin + 1,5g Beta-Alanin + 1g Vit C + 1 Xceed Pack Elite (NO Booster)
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100g Vitargo + 30g Whey Isolat + 5g Aminos + 5g BCAA + 5g Glutamin + 1,5g Beta-Alanin + 1g Vit C
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| Meal
5 |
1 cup of Rice + 7 oz. turkey + vegetables |
| Meal 6 | 1 cup of Rice + 7 oz. turkey + vegetables |
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Training |
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Incline Dumbbell Bench Press 6x Flat Bench Dumbbell Flyes 3x Dumbbell Bench Press 3x Lying Cambered Bar Extensions 3x Butterfly 3x seated calf raises 5x
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Barbell Curl 5x Alternating Dumbbell Curl 3x Scottcurls 3x 15 Sets Abs
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Day 2: Back morning |
Pulldowns 6x Pulldowns Reverse 3x Bent-Over Barbell Rows 3x Low Cable Rows 3x Wide-Grip Pull-Ups 3x
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Lower back + triceps evening |
Deadlifts 6x Hyperextensions 3x Close-Grip Bench Presses 6x Lying Cambered Bar Extensions 3x Kickbacks 3x
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Day 3: Rest |
Eat couple steaks more |
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| Day
4: Quads morning |
Frontsquats 6x Legpresses 3x Leg extensions 3x Walking lunges 3x
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| Hamstrings + Cardio evening | Lying Leg Curls 4x Standing Leg Curls 3x Stiff-Legged Dead Lifts 3x Cardio 30min
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| Day 5: Shoulder + Calves morning | Military Presses 5x Seated Dumbbell Lateral Raises 3x Seated Dumbbell Lateral Raises 3x Bent-Over Rear Lateral Raises 3x Shrugs 3x Standing calf raises 5x
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Chest easy + Biceps easy + Triceps easy + Abs evening |
Flat Bench Dumbbell Flyes 3x Bench Press Smith Maschine 3x Butterfly 3x Cablecurls 3x Hammercurls 3x Pushdowns 3x Dips 3x 15 sets Abs
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| Day 6: Rest |
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| Day 7: Repeat | |
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