2016 Diet and Workout (Used Tetris10 workout most of year, then 100 rep workout 4-5 weeks out of Universe and Olympia) Diet- Monday-Sunday 6:30 a.m.- 40 minutes of bike, treadmill, or kinect crosstraining 8:00 a.m.- 3 egg (1 yolk), 1 MNS Max E pack, 1 Biotune, Green tea (Spark or V16 on slow days) or 3/4 oats, 1 egg, 1 scoop muscle gain, 1tsp almond butter, walnuts or Spinach, carrot, banana, cinnamon, 1 scoop muscle gain protein shake. 10:00-10:30a.m.- almonds or soynuts 12:00pm- 1 can of tuna, 5 saltines, spicy mustard, vinegar 3:00p.m.-Lifting days - 321 bar or 4 crachers with almond butter, 1 packet of Spark or V16, 1 scoop Arginine EX, Mass Gain or Muscle Fuel 2 O2 Gold, 2 Pro-Motion, 2 Muscle Strength, 2 Catalyst, 1 MNS Max E pack. 5:00p.m.-Lifting days- PRO-20, 2 scoops of Post-Workout chocolate shake w/creatine with 2 scoops of muscle gain, 3 scoops of Rehydrate w/L-Glutamine and Glycine. 5:30p.m.- 40 minutes on the Bike 6:00-7:00p.m-Dinner- Can be a variety of things, also, you can mix and match as long as you have one protein, one carb, one fruit, and one vegetable, and 1/2 bag of ready made salad. During the offseason I will eat more pasta and rice than normal. Following are some examples: 1. 2 chicken breasts, 1 cup of rice, serving of fruit and veggies 2. 2 low-fat fish fillets, baked potato, serving of fruit and veggies 3. 1 can of tuna or chicken, bowl of salad, serving of fruit and veggies 4. 4oz of 4% lean beef and noodles or 2 slices of wheat bread. 5. 2 Buffalo burgers (Costco), salad or slice wheat or whole grain. 6. 2 Alaskan or Salmon burgers (Costco)mixed in salad. 7. Final 2 weeks 2 Talapia fish fillets 9:00-10:00pm-Late Snack-1 tbl almond butter, 2 tbl cottage cheese, 1 tbl greek yogurt, 1 scoop Post-workout. 2 Nightime Recovery Workout Schedule- Cardio done in morning (40m Treadmill-12m backwards) and evening (30-60 recumbent bike) - Bowflex workouts substituted every 3 weeks for muscle confusion)
Sunday- Back/Biceps Back- Pullups-(wide grip)- 3 sets 15,10,6 40-80lbs. Pullups-(close/reverse grip)- 3 sets 15,10,6 40-80lbs. Pullups-(parallel)- 3 sets 15,10,6 40-80lbs. Lying T-Bar rows- (wide grip) 3 sets 12,10,7 Lying T-Bar rows- (close/reverse grip) 3 sets 12,10,7 Lying T-Bar rows- (parallel grip) 3 sets 12,10,7 Cable, Nautilus or DB Pullovers- 2X 15,7 Biceps- Barbell Curl- 3 sets 15,10,5-8 Preacher Curls (EZ or 360 bar)- 3 sets 15,10,5-8 Incline DB Curls or reverse cable preacher-3 sets 10,6-8 Cable curls from above-3 sets 10,6-8 Seated DB Concentration curls-3 sets 10,6-8 Monday- Legs Quads-Nautilus Leg Extensions- single 1X25-50 alternating, double 1X25-50 Old Leg Press-4X15,12,8,5 Old Leg Press hacks-3X 15,10,7 DB lunges, DB step-ups, DB bosu squats 40- lbs. TRX squats-1X30 (single, double, jumps, side jumps) Leg ext machine-1 set 20+ (Warmup before Quads) Sled-pulling and pushing 3X up and back. Hams-Standing straight leg deadlift (Bosu or Box)- 3 sets 15,12,8-10 Seated Leg Curls-1 set of 20-50, single and doubles (Warmup before Quads) Standing Leg Curls-1 set fo 15,12,8-10 Nautilus Lying Leg Curls-1 set of 15-30 Old Lying Leg Curl- 1 set of 15-30 Tuesday-Cardio/Rest AM-60 minute bike PM-60 minute bike.
Wednesday- Shoulders/Calves/Abs Smith Barbell Press- 3 sets 15,12,8-10 Hammer or Dumb Presses-3 sets 15,12,8-10 3T- (triple threat) Seated Dumb side raises- 3 sets 15,10,7 Reverse dumb raises-3 sets 15,10,7 Standing Dumb front raises- 3 sets 15,10,7 Triset- DB High Pulls, Arnold Press, DB shrugs-3 sets 15,10,7 Calves- Nautilus Leg Press Machine raises- single and doubles Standing or seated calf raise machines- single and doubles Abs- Old Nautilus crunch machine- 1 sets of 100 (front), 2 sets of 50 (side) New Nautilus crunch machine- 1 sets of 100 Hanging Knee Raises- 1 set of 100 Nautilus Side Twist Machine - 1 set of 15-30 TRX- mountain climbers 1X100, double leg pulls 1X50-60, sides1X30, planks and pikes 3X 15-20
Thursday-Cardio/Rest AM-60 minute bike PM-60 minute bike. Friday- Chest/Triceps Chest- Parabody Smith Incline and Flat Smith Barbell Bench Press- 3 sets 15,10,5-7 Incline and Flat Dumb Press- 2 sets 10,6-7 DB supination flyes- 2 sets 12,8-10 Finisher- Rocket Pushups (Wide and Parallel)- 1 set of failure. Triceps-Close Press- 3 sets 15,10,5-8 Skull Crushers- 3 sets 15,10,5-8 Reverse Tri Pushdowns-3 sets 10,6-8 Rope Overhead Ext on dip bar or bench- 3 sets 10,6-8 Rope standing cable kickbacks ext-3 sets 10,6-8 (Finishers every workout day) Bowflex-Chest/Back Seated Handle Incline Presses-3 sets 15,12,8-10 Widegrip Pulldowns-3 sets 15,12,8-10 Seated Barbell presses-3 sets 15,12,8-10 Closegrip reverse pulldowns-3 sets 15,12,8-10 Seated wide flyes-2 sets 12,8-10 Widegrip rows from above-2 sets 12,8-10 Standing flyes-2 sets 12,8-10 Closegrip reverse rows from above-2 sets 12,8-10
Bowflex-Quads Leg extensions-3 sets 15,12,8-10 Sissy squats from above-3 sets 15,12,8-10 Reverse deadlifts-3 sets 15,12,8-10 Seated Barbell crunch-3 sets 15,12,8-10 Kneeling side crunch-2 sets 12,8-10
Bowflex-Shoulders/Arms Seated Handle Presses-3 sets 15,12,8-10 Seated Handle Preacher curls-3 sets 15,12,8-10 Standing Barbell pushdowns-3 sets 15,12,8-10 Seated Handle side raises- 2 sets 12,8-10 Standing or Lying Handle curls-2 sets 12,8-10 French presses-2 sets 12,8-10 Standing Handle reverse raises- 2 sets 12,8-10 Seated Handle hammer curls-2 sets 12,8-10 Seated ball/handle tri extensions- 2 sets 12,8-10
Bowflex-Hams Standing Leg Curls-3 sets 15,12,8-10 Standing ankle ham curls-3 sets 15,12,8-10 Hanging straight leg raises-1 set Standing side handle twists-1 set