5/19
Recovery day.
Foam Roll: Thoracic Spine, Lats, Supraspan, hip flexors, Vast Lat, Adductors, IT’s, Gastrocs, Hams, Thoracic Ext
Tennis Ball SMR: Piriformis, Glutes, Gastrocs, Supraspan, Post Delt, Pec Minor/ Major, Rhomb
Dynamic/ Static Stretch: Quads, Piriformis, Glutes, Hams, Gastrocs
Med Ball Circuit with 8lb ball: 10 reps speed chest past to wall, 10 reps standing side toss to wall (both sides), 10 Med Ball slams. Went through this 4 times with 20 seconds rest between circuits
Circuit: 10 Paloff Press (both sides), 10 Med Ball Slams with 20lb ball, 25M sled drag, Airdyne sprint for 30 seconds. Went through this circuit 3 times with out rest.
Farmers Walk: 100 pounds total on trap bar. Grab bar on side so that you can carry it with one arm. 25M walks x 4 each side.
I will be doing LISS cardio in the PM for 45 minutes. Walk on treadmill at an incline of 10, speed of 2.8. More stretching if necessary. (Legs are tomorrow)
Nutrition (so far):
1: 6am, 2 scoops whey protein
2: 8oz angus ground beef with 6 different veggies “stir fried” in, ACV
3: 6oz angus ground beef and veggies, 3 whole eggs
4: 8oz angus ground beef and veggies
5: 2 scoops whey protein
6: 6oz angus ground beef and veggies
Supplements (so far):
1 cap HOT-ROX before shake in AM, another before evening cardio session
Peri-WO: 10g BCAA, 2g AEE, 4g Citrulline Mallate, 4g Beta Alanine, 5g Creatine Mono, 3g Taurine, 1.5g ALCAR
With meal 2: 6,000iu D3, 300mg COQ10, 250mg Chelated Mg, 300mg Alpha Lipoic Acid
With meal 3: 1 tbsp Cod Liver Oil
With meal 4: Digestive enzymes