October 27th, Tuesday - Quads and Glutes (OFF-Calendar Day)

Oct 27th (Tuesday) - Follow Jason C Powell
Diet
330am
2 cups coffee w/stevia
2 servings ON 100% Gold Standard Whey
ON LIFT Bar
1 Lundberg Ricecakes
½ serv Almonds
5g BCAA and 5g Glutamine
1 serving EFA's and Fish Oils (Nordic Natural and Labrada EFAs)
EmergenC packet

6am
8 oz Turkey Breast with salsa
2 Lundberg Rice Cakes
Green beans
CGT-10

7am – Quads workout

9am
2 servings Hydrowhey
5g glutamine and 5g BCAA
2 Lundberg Rice Cakes
4 oz Sweet potatoes
Applesauce (no sugar added)

1030am
8 oz Chicken Breast with Salsa
1 Cup green beans
1 Lundberg Rice cake

1230pm
8 oz Turkey breast with salsa
2 Lundberg Rice Cakes

330pm
2 scoops 100% Gold Standard Whey
1 Lundberg rice cake

6pm
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
5g Glutamine and 5 g BCAA
Fish Oils and EFAs (Nordic Natural and Labrada EFAs)

Training
Cardio - 15 min Arc Trainer, 40 resistance and a 4% incline (just a warm up today)


Weights – Quads and Glutes (OFF-Calendar day) ***See notes in discussion for this***

Leg Extensions (single legged)
45 for 20 reps x 2 sets
70 for 15 reps
90 for 12 reps x 2 sets
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BB Squats (standard hip-width stance) “ass” in the bucket style..DEEP
135 for 20 reps x 2 sets
225 for 12 reps x 2 sets
315 for 10 reps
405 for 10 reps (these got shorter to parallel, not DEEP)
495 for 6 reps (I set the guides to slightly below parallel and touched them on each rep)
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Hack Squats (Low and narrow to emulate front squats)
4 plates each side for 15 reps
5 plates each side for 15 reps
6 plates each side for 12 reps x 2 sets
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Smith Machine Lunges
225 for 12 reps each leg
315 for 10 reps
405 for 8 reps
455 for 8 reps
**ran out of time…have a client