October 26th, Monday - Shoulders (Moderate Day)

Oct 26th (Monday) - Follow Jason C Powell
Diet
430am
2 cups coffee w/stevia
2 servings ON 100% Gold Standard Whey
2 Lundberg Ricecakes
½ serv Almonds
5g BCAA and 5g Glutamine
1 serving EFA's and Fish Oils (Nordic Natural and Labrada EFAs)
EmergenC packet

7am
8 oz Turkey Breast with salsa
2 Lundberg Ricecakes
Green beans
CGT-10

8am – Shoulders workout

10am
2 servings Hydrowhey
5g glutamine and 5g BCAA
2 Lundberg Ricecakes
8 oz Sweet potatoes

12pm
8 oz Chicken Breast with Salsa
1 Cup green beans
1 Lundberg Rice cake

3pm
8 oz Turkey breast with salsa
2 Lundberg Rice Cakes

5pm
2 scoops 100% Gold Standard Whey
1 Lundberg rice cake
5g Glutamine and 5 g BCAA

730pm
8 oz Turkey breast with salsa
1 Lundberg Rice Cake

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 - 20 min Arc Trainer, 40 resistance and a 4% incline


Weights – Shoulder (Moderate day)

HAMMER Overhead Presses (facing in again)
90 for 20 reps
140 for 20 reps
190 for 15 reps
240 for 12 reps
290 for 10 reps
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DB Lateral Raises
50’s for 12 reps
60’s for 12 reps
70’s for 9 reps (this got HEAVY)
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Front Raises (with cambered bar)
155 for 12 reps x 2 sets
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DB Rear Delt Raises
60’s for 12 reps
70’s for 12 reps
70’s for 9 reps
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BB Shrugs
315 for 20 reps
405 for 15 reps
495 for 12 reps
585 for 12 reps