Workout #1: Upper Body (June 6)
Incline DB Press - 3x25, 20, 15 - 77 lb
Bent-Over Barbell Row - 3x20, 15, 10 - 118 lb
Smith Machine Shoulder Press - 3x20, 15, 10 - 112 lb
Alternate DB Curl - 3x25, 20, 15 - 67 lb
Lying Triceps Extension - 3x20, 15, 10 - 99 lb
Cardio: 20-30 mins
Diet
Day 224 (June 6)
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, potatoes with quinoa and green beans
Supplementation
creatine monohydrate: 3 g a day
beta-alanine: 3 g a day
citrulline malate: 8 g a day
caffeine: 2 cups