(DECEMBER, 29) - WEEK 55 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT B
Workout B:
- Lat Pulldown: 3x7 - 322 Ib (1RM), W: 290 Ib (90% of 1RM)
- Dumbbell Bench Press: 3x7 - 181 Ib (1RM), W: 163 Ib (90% of 1RM)
- Sled Leg Press: 3x7 - 822 Ib (1RM), W: 740 Ib (90% of 1RM)
- Dumbbell Shoulder Press: 3x7 - 142 (1RM), W: 128 Ib (90% of 1RM)
- Power Clean: 2x7 - 346 Ib (1RM), W: 311 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
Have a great weekend brothers, stay safe and Happy New Year!!