Tuesday, May 31, 2016

June Workout Plan - Simplicity





Day 1
Deadlift
Squat-Press

Day 2
Bench Press
Bent-Over Row
Overhead Press

Day 3
Arms

Day 4
Deadlift
Squat-Press

Day 5
Bench Press
Bent-Over Row
Overhead Press

Some form of cardio daily. Throwing in whatever else I feel like doing. For example, flyes on bench press days.

Arm Day:
Incline Hammer Curls
Incline Dumbbell Curls
EZ Bar Curls (pyramid up)
Concentration Curls
High Cable Curls
Overhead Tricep Extensions
Tricep Kickbacks with Twist
Tricep Press Downs

Cardio Options:
Tabata
Sprints
Hill Sprints
Walking
Running
Jump Rope
Stairs

You have power over your mind - not outside events. Realize this, and you will find strength ~ Marcus Aurelius




Peri-Workout Nutrition for the Hardgainer (Pre-Workout, Intra-Workout, Post-Workout)


Calories Carbs Fat Protein Sodium Sugar
Gold Standard Whey - Chocolate, 30 g 120 3 1 24 130 1
Gatorade - Frost, 20 oz. 130 34 0 0 270 34
Gatorade - Frost, 20 oz. 130 34 0 0 270 34
Gatorade - Frost, 20 oz. 130 34 0 0 270 34
Gold Standard Whey - Chocolate, 60 g 240 6 2 48 260 2
750 111 3 72 1,200 105



Pre-Workout
1 scoop of protein – 1 hour in advance
1 20 ounce Gatorade 30 – 45 minutes in advance

Intra-Workout (during)
1 20 ounce Gatorade

Post-Workout
1 20 ounce Gatorade
2 scoops of protein


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You have power over your mind - not outside events. Realize this, and you will find strength ~ Marcus Aurelius