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
Saturday/Sunday- Cardio/Rest