cbloom4615 
"To be a better man, physically and mentally."
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Day # 1, 4: WORKOUT #1
Day # 2, 5: WORKOUT #2
Day # 3: Cardio (thinking of adding weights though)
Workout #1 (Monday & Thursday)
EXERCISE
Incline Bench Press With Barbell - 10,8-9,6-7 Reps
Flat Dumbell Bench Press - 10,8-9,6-7 Reps
Dumbell Decline Flyes - 12,12,12 Reps
Deadlifts - 5-6,5-6 Reps
Bent Over Barbell Row - 10,8-9,6-7 Reps
Lat Machine Pulldowns - 10,8-9,6-7 Reps
Standing Barbell Curl - 10,8-9,6-7 Reps
Concentration Curl - 12,12,12 Reps
Crunches - 20 Reps
Workout #2 (Tuesday & Friday)
EXERCISE
Barbell Free Squat - 10,8-9,6-7 Reps
Leg-extensions - 12,12,12 Reps
Military Press - 10,8-9,6-7 Reps
Dumbell Shoulder Press - 10,10,8 Reps
Side Raise - 12,12,12 Reps
Skull Crasher - 10,8-9,6-7 Reps
One Hand Cable Triceps Pushdown - 12,12,12 Reps
Leg Raise - 20,20,20,20 Reps
Wednesday: Cardio
Rest on the weekend.
Nutritiion below:
2500 calorie/day
Breakfast: 450
egg whites, turkey on real whole wheat (3g fiber or more)
iced coffee with skim
Snack: 200
Fruit: apple,pear, berries...banana- days you did cardio, sm fruit salad and yogurt
25 almonds (raw)
2 TBSP peanut butter
Lunch: 500
Turkey on whole wheat, lettuce, tomato, mustard, 1 slice of cheese
Salad with grilled chicken any vegetables small container of balsamic on the side
Hummus, vegetables on whole wheat
Snack:250
if lunch was a salad PBJ on whole wheat
otherwise:
yogurt and fruit
1 cliff bar
Cedar lane low fat burrito
30 almonds (raw)
Dinner:800
Protein: fish 8oz, chicken or turkey 6oz (little less than 1/3 lb)
1 cup cooked carbs: brown rice, medium sweet potato, whole wheat couscous, taboulah, quinoa, pasta (whole wheat, quinoa and kamut is best)
Unlimited raw vegetables |
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