October 24th, Saturday - Back (Drops AND Superset day)

Oct 24th (Saturday) - Follow Jason C Powell
Diet
630am
2 cups coffee w/stevia
2 servings ON 100% Gold Standard Whey
2 serv Kashi cereal
½ serv Almonds
5g BCAA and 5g Glutamine
1 serving EFA's and Fish Oils (Nordic Natural and Labrada EFAs)
EmergenC packet

845am
2 servings Hydrowhey
2 Lundberg Ricecakes

9am to noon Demo at Bally Total Fitness for Optimum/ABB

1030am
2 servings Hydrowhey
2 Lundberg Ricecakes

12pm
8 oz Turkey breast with salsa
2 Lundberg Rice Cakes
4 oz sweet potatoes
CGT- 10

1PM – Workout Back

3pm
2 scoops 100% Gold Standard Whey
5g Glutamine and 5 g BCAA

330pm
Chicken Nachos at Berry Hill…My FAVORITE!!!

6pm
2 Scoops ON 100% Gold Standard Whey
1 Lundberg Rice Cake
ON Amino Gel Caps
Fish Oils and EFAs (Nordic Natural and Labrada EFAs)

9:30pm
2 scoops vanilla HydroWhey
1 serv almonds
1 ser Kashi cereal
8 ox Skim lactose free milk
**this is great with cinnamon**


Training
Cardio - 30 min Treadmill, 3.8mph and a 3% incline


Weights – Back (Drops and Supersets day)

Pull-ups
Bodyweight for 15 reps x 4 sets

***SUPERSET WITH***

Cable Pull-overs
120 for 15 reps x 4 sets
--------------------------------------------------------------------------
Wide Grip Pull-downs
250 for 12 reps DROP
150 for 15 reps

350 for 8 reps DROP
150 for 15 reps

350 for 8 reps DROP
150 for 15 reps
--------------------------------------------------------------------------
CG Cable Pull-downs
350 for 8 reps x 3 sets

***SUPERSET WITH***

CG Bodyweight pull-ups
Bodyweight for 12 reps x 3 sets
--------------------------------------------------------------------------
Seated HAMMER Rows
550 for 12 reps DROP
270 for 15 reps x 3 sets
--------------------------------------------------------------------------
Seated Cable High rows
350 for 8 reps DROP
170 for 12 reps

350 for 6 reps DROP
170 for 12 reps