April 16/09
Pre WO shake: ripe banana, 1 cup 1% milk, 30g protein powder.
20 min later:
10 min w/u run
DEADLIFT
135x5x3
155x3
155x9
SQUAT
BARx5
95x5
145x4
195x5x3
145x5x2
BOSU PUSH UPS
15, 12, 10, 10, 10
FACEPULLS
"13"x10x3
15 min later:
Post WO shake: 70g waxy maize, 30g whey protein
1 hour later: 1/2 cup quinoa, 2 cups chicken breast.
DIET
0.5 cup rolled oats, 1 cup 1% cottage cheese, 3 tbsp walnuts, .5 cup milk.tbsp dark brown sugar
1.5 cups cottage cheese, cup of grapes, 1/8 cup walnuts.
Banana, 30g whey, 1 cup milk (pre WO)
30g whey, 70g waxy maize (post WO)
2 cups chicken breast, 0.5 cups quinoa
1/2 cup cottage cheese, 4 almonds.
Cals. 2930 protein 270g F 25% C 39% P36%
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