(DECEMBER, 22) - WEEK 54 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A
Workout A:
- Bent-Over Row: 3x7 - 333 Ib (1RM), W: 299 Ib (90% of 1RM)
- Bench Press: 3x7 - 353 Ib (1RM), W: 326 Ib (90% of 1RM)
- Back Squat: 3x7 - 483 Ib (1RM), W: 443 Ib (90% of 1RM)
- Overhead Shoulder Press: 3x7 - 258 Ib (1RM), W: 232 Ib (90% of 1RM)
- Deadlift: 3x7 - 534 Ib (1RM), W: 480 Ib (90% of 1RM)
NUTRITION:
Meal 1: (8 AM)
- 6 - Eggs
- 5 - Egg Whites
- 4 Slices Whole Wheat Bread
- 1 Cup - Baked Beans
- 4 links - Sausages
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 150g - Cashew
- 150g - Walnuts
- 150g - Almonds
Meal 2: (10 AM)
- 4 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cup - Green Salad
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Green beans
Pre-workout (11 AM)
- 2 Scoops - Concentrated Protein Powder
Post-workout (2:30 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize
Greek Yogurt + Fruit Snack (5 PM)
- 3 scoop - Greek yogurt
- 1 ½ Cup - Blueberries
- 150g - Hazelnuts
- 150g - Pecans
Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 450g - Chicken Breasts (shredded)
- 550g - Spare ribs
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Cup - Zucchini
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- 1 Cup - Green Peas
Warm-up sets - Romanian deadlifts
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Merry Christmas in advance brothers, stay safe