Workout #4: Lower Body (May 17)
Squat - 3x12, 10, 8 - 68 lb
Deadlift - 3x12, 10, 8 - 86 lb
Dumbbell Step-Up - 3x12, 10, 8 - 15 lb
Hip Abduction - 3x12, 10, 8 - 54 lb
Seated Calf Raise - 3x12, 10, 8 - 33 lb
Exercise Ball Crunch - 3x12, 12, 12
Cardio: 20-30 mins
Diet
Day 12 (May 17)
Breakfast: protein shake with oatmeal
Snack: hard-boiled egg whites with sliced peppers and cucumbers
Lunch: grilled chicken with white bean and tomato salad
Snack: Greek yogurt with berries and nuts
Dinner: grilled fish with quinoa and green beans
Supplementation
creatine monohydrate: 3 g a day
beta-alanine: 3–5 g a day
citrulline malate: 8 g a day
caffeine: 2 cups
omega-3 supplements
View attachment 8811
View attachment 8812