October 25th, Saturday - Chest (Moderate Day)

Oct 25th (Sunday) - Follow Jason C Powell
Diet
8am
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

1030am
8 oz Turkey Breast with salsa
2 Lundberg Ricecakes
1 cup applesauce (no sugar added)
CGT-10

1130 – Chest workout

115pmm
2 servings Hydrowhey
5g glutamine and 5g BCAA
2 Lundberg Ricecakes
Applesauce (no sugar added)

2pm
Chicken breast taco (corn tortilla)
Avocado slice and salsa

4pm
8 oz Turkey breast with salsa
2 Lundberg Rice Cakes

630pm
2 scoops 100% Gold Standard Whey
5g Glutamine and 5 g BCAA

9pm
2 Scoops ON 100% Gold Standard Whey
1 Lundberg Rice Cake
½ serv peanut butter
ON Amino Gel Caps
Fish Oils and EFAs (Nordic Natural and Labrada EFAs)

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


Weights – Chest (Moderate day)

HAMMER Incline
90 for 20 reps
180 for 20 reps
270 for 15 reps
360 for 15 reps
450 for 12 reps x 2 sets
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Incline DB Flyes
120’s for 12 reps x 2 sets (this is the heaviest they have)
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Flat Reverse Grip DB Presses
120’s for 15 reps x 2 sets
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Low-to-High Cable Flyes15 plate for 15 reps x 2 sets
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Flat Cable Flyes
15 plate for 15 reps x 3 sets