Diet & Workout 2017
(7/1/2017-213lbs.---11/9/7-194.8lbs.)
7:30 am- Cardio Days- Nutribullet spinach, carrot, banana, cinnamon, ginger, scoop of muscle gain, scoop of PB powder. MNS Core, probiotic, prostate support, c-grams, immuno-guard, fibo-trim
Workout days-3/4c oats, 1 egg, 1 scoop muscle gain, 1 scoop of PB powder, walnuts, honey, cranberries or raisins, green tea.
10:00-1/3 cup soynuts, dried cranberries, banana chips.
12:30-1 can of tuna, mustard, 5 crackers, tsp. vinegar
2:30-321 bars or Advocare bar. V16, spark, Muscle Fuel, biocharge, PRE, mass impact, arginine extreme, pre-workout, 2 catalyst, 2 muscle strength, 2 Joint Promotion, 2 biotune, 2 O2Gold, 2 ThermoPlus
4:00-(during workout)-Rehydrate, Intra, Pro-20
5:30-2 scoops Post-workout, 1 scoop muscle gain, 1 banana, PB powder
7:00-Options
| Protein | Carbohydrates |
additional |
Turkey burger |
Brown rice |
Green beans |
Salmon burger |
Potato |
apple |
Talapia |
Spinach salad |
Steamed veggies |
Chicken breast |
Iceberg salad |
|
Buffalo burger |
|
|
|
|
|
10:00-greek yogurt or cottage cheese with 1 scoop muscle gain or protein powder. Brocolli, PB powder with Walnuts. Nighttime recovery or sleepworks.
CARDIO
AM-cardio
Week 1 Max Trainer M5 14min interval training (Level 8-10)
Week 2 Max Trainer M5 14min interval training (Level 13)
Week 3 Max Trainer M5 14min interval training (Level 16)
Week 4 Max Trainer M5 20min interval training (Level 16)
Week 5 Max Trainer M5 30min interval training (Level 16)
Week 6 Max Trainer M5 35min interval training (Level 16)
Week 7 Max Trainer M5 40min interval training (Level 16)
Week 8 Max Trainer M5 40 min interval training (Level 16)
PM-cardio
Week 1 Workout nights-30min Schwinn bike Level 16
Non-workout nights-60min Schwinn bike Level 16/Max trainer sprints 5 level 10
Week 2 Workout nights-30min Schwinn bike Level 16
Non-workout nights-60min Schwinn bike Level 16/Max trainer sprints 5 level 13
Week 3 Workout nights-40min Schwinn bike Level 16
Non-workout nights-60min Schwinn bike Level 16/Max trainer sprints 5 level 16
Week 4 Workout nights-40min Schwinn bike Level 16
Non-workout nights-60-90min Schwinn bike Level 16/Max trainer sprints 5 level 16
Week 5 Workout nights-40min Schwinn bike Level 16
Non-workout nights-60-90min Schwinn bike Level 16/Max trainer sprints 5 level 16
Week 6 Workout nights-40min Schwinn bike Level 16
Non-workout nights-60-90min Schwinn bike Level 16/Max trainer sprints 5 level 16
Week 7 Workout nights-40min Schwinn bike Level 16
Non-workout nights-60-90min Schwinn bike Level 16/Max trainer sprints 5 level 16
Week 8 Workout nights-40min Schwinn bike Level 16
Non-workout nights-60-90min Schwinn bike Level 16/Max trainer sprints 5 level 16
WORKOUTS
Weeks 1-4 (Tetris10)
Day1-Chest\Back
C-Incline dumbbell or smith machine-3 sets (T10)
B-Cable Pulldowns or Pullups-Wide grip-3 sets (T10)
C-Flat dumbbell or smith machine-3 sets (T10)
B-Cable Pulldowns or Pullups-Close\Reverse grip-3 sets (T10)
C-Deep Toe Dips or decline smith machine-3 sets (T10)
B-Cable Pulldowns or Pullups-Parallel grip-3 sets (T10)
C-Incline DB or incline machine fly from low position-3 sets (T10)
B-Cable Rows or hammer rows-Wide grip-3 sets (T10)
C-Standing or kneeling incline machine fly from high position-3 sets (T10)
B-Cable Rows or hammer rows-Close\Reverse grip-3 sets (T10)
C-Pek Dek or Standing parallel fly from medium position-3 sets (T10)
B-Cable Rows or hammer rows-Parallel grip-3 sets (T10)
C-Bowflex incline and flat presses-1 set of 25+ burnout
B-Bowflex Seated Rows-parallel grip-1 set of 25+ burnout
Day 2- Legs (Quads and Hams) supersets (Weeks 4-7--100 rep workout)
Warmup-seated leg extension-1x50 (150lbs) seated leg curls-1x50 (150lbs)
Q-45 degree or Zero degree Leg Press-3 sets (T10)
H-cable, barbell, or universal straight leg deadlift- 3 sets (T10)
Q-45 degree hack squats-3 sets (T10)
H-Lying Leg Curls-single or both legs-3 sets (T10)
Q-Deep box dumbbell squats or bosu barbell squats-3 sets (T10)
H-Hanging single or double leg curls-3 sets (T10)
Q-Smith or leg press front squats-3 sets (T10)
H-Standing cable curls or good mornings-3 sets (T10)
Q+H-Sled-push/pull length of gym forward and backwards 3 sets adding plate each set.
Q-Bowflex legs extension seated and lying down-1 set of 30+
H-Bowflex lying curls or seated with belt-1 set of 30+
Abs-Decline smith crunch ups, Lying leg knee pulls, Nautilus or Bowflex twists, crucifix ups-1 set of each 50+ reps.
Day 3-Shoulders\Calves\Abs (Week 4-7--Triple Threat and Grip Variation)
Shoulders-warmup with barbell presses and upright rows-just bar
Smith Press-3 sets (T10)
Dumbell Press-3 sets (T10)
Standing, seated, or freemotion cable lateral raises-3 sets (T10)
Reverse incline, bent-over, or standing freemotion reverse crosses-3 sets (T10)
Standing dumbbell, barbell, or cable straight bar front raises-3 sets (T10)
Standing or lying on floor cable or freemotion high pulls-3 sets (T10)
Bowflex burnout-triple threat-(side, reverse, front, high pull)
Calves
Seated, standing, universal, or leg press raises. 3 sets of 30+ reps
Abs-Seated machine crunches with heavy weight
Lying on floor or flat bench wipers with dumbbell between feet-1 set of failure
Lying on floor or flat bench straight leg raises with dumbbell between feet-1 set of failure
Lying on floor or flat bench Ups with dumbbell between feet-1 set of 30+
(Perform all three exercises in a row without dropping weight)
Day 4-Arms (supersets)
B-Standing or seated barbell curls-3 sets (T10)
T-Smith or Barbell close grip bench press-3 sets (T10)
B-Standing or seated dumbbell curls-3 sets (T10)
T-Dumbbell parallel grip bench press-3 sets (T10)
B-Preacher or knees under bench curls-3 sets (T10)
T-Standing or seated reverse grip pushdowns-3 sets (T10)
B-Standing or seated barbell curls-3 sets (T10)
T-Standing or seated normal grip pushdowns-3 sets (T10)
B-Standing or lying on floor rope curls-3 sets (T10)
T-Standing or kneeling rope pushdowns 3 sets (T10)
B-Kneeling or lying on bench curls from above-3 sets (T10)
T-Smith or Barbell close grip bench press-3 sets (T10)
B-Bowflex burnout (lying normal, concentration, reverse)-1 set in a row (failure)
T-Bowflex burnout (reverse kickback, lying pushdown, overhead extension)-1 set in a row (failure)
Training Technique articles found here, http://chadamartin.com/sway.html
…For more information and tips, check my website, www.chadamartin.com & @PROCHADMARTIN.