October 28th, Wednesday - Hams and Calves - Moderate

Oct 28th (Wednesday) - Follow Jason C Powell
Diet
430am
2 cups coffee w/stevia
2 servings ON 100% Gold Standard Whey
2 Lundberg Rice Cakes
½ serv Almonds
5g BCAA and 5g Glutamine
1 serving EFA's and Fish Oils (Nordic Natural and Labrada EFAs)
EmergenC packet

630am
8 oz Chicken Breast with salsa
2 Lundberg Rice Cakes
Green beans
CGT-10

8am – Hams and calves workout

10am
2 servings Hydrowhey
2/3 serving ON’s 2:1:1
5g glutamine and 5g BCAA
2 Lundberg Rice Cakes
4 oz Sweet potatoes

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

230pm
8 oz Chicken breast with salsa
2 Lundberg Rice Cakes

500pm
2 scoops 100% Gold Standard Whey
1 Lundberg rice cake

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
5g Glutamine and 5 g BCAA
Fish Oils and EFAs (Nordic Natural and Labrada EFAs)
And…no sugar added blue bell ice cream (vanilla with added cinnamon)

Training
Cardio - 30 min Arc Trainer, 40 resistance and a 4% incline


Weights – Hams and Calves

DB Stiff Legged Deadlifts
85’s for 15 reps
100’s for 15 reps
120’s for 12 reps x 3 sets
SUPERSET
Seated Calf Raises
90 for 25 reps
135 for 25 reps
180 for 20 reps
225 for 15 reps
270 for 12 reps
--------------------------------------------------------------------------
Seated Leg Curls
110 for 15 reps
130 for 15 reps
150 for 12 reps
170 for 12 reps
SUPERSET
Standing Calf Raises
600 for 20 reps x 4 sets