Week 12, Day 2

Today was my last heavy leg day and I gotta say I’m relieved.  Leg workouts kill me but I do enjoy getting them done.  My cardio sessions are getting easier but I’ll be increasing that to 45 min next week and I’ll start my HIIT.  I’m not excited for that part but I’m really pumped to get into my next phase of training.  These last 2 to 4 weeks my body will start to make some drastic changes.  It is important that I remain focused and on track as far as my diet.  This will help to ensure I get the best results possible.  Next week through contest time it’s all about refining.  I can already see a lot of definition and separation in my muscle development now so the next few weeks should really shred me up.  I’m excited!  Both for the show and to just be done with all the dieting and training already!  May 7^th is just around the corner!!!
5:30 am            Meal 1: Protein shake + 5 grams BCAAs + 1 tsp. peanut butter
6:00 am            Workout: Legs (6 sets of 6 reps each lift)
                        Squats
                        Straight leg dead lift
                        Leg curl
                        Leg press
                        Leg extension
                        Standing calf raise
                        Seated calf raise
                        Lying leg lifts + scissor kick leg lifts
                        Cable crunches + cable core rotations
8:30 am            Meal 2: 6 egg whites, 1 yoke, 1 cups broccoli, and 1 tsp. peanut butter
11:00 am          Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 8 almonds
12:30 pm          1 Ripped Freak
1:00 pm            Meal 4: 4-5 oz. salmon, 1 cups broccoli, and 8 almonds
2:30 pm            Workout: 40 min cardio
3:30 pm            Meal 5: Protein shake + 5 grams glutamine, and 8 almonds
5:30 pm            Meal 6: 4-5 oz. salmon, 1 cups broccoli, and 6 almonds
8:00 pm            Meal 7: 5-6 oz. Top sirloin steak, 1 cups, 6 almonds