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

Aggressive Strength Natural Testosterone Booster

Mike Mahler Recovery Oil 

Low carb Burger dinner! This is grass fed beef! I seasoned the meat with garlic salt and… https://t.co/0Zp0VMzMUK pic.twitter.com/OWd4tQVIOL

— Jacob Wilson (@themusclephd) June 3, 2016

pic.twitter.com/s0kqMXntby

— FearAverage (@FearAverage) May 17, 2016

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

#helpYOUgetGAINS 
Twitter: @helpYOUgetGAINS

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

When Kendra Harrison learned she'd broken the 100m hurdles record, which had stood 28 years: https://t.co/5lLT0aQfzc pic.twitter.com/zfqi9Pdmya

— Deadspin (@Deadspin) July 23, 2016

The last day of The Muscle PhD Academy looks at protein intake.
It is commonly accepted t… https://t.co/SfqdNpZhCw pic.twitter.com/3Mjgp7A6HV

— Jacob Wilson (@themusclephd) August 4, 2016

follow @Motivate for more workout videos and motivation! 💪👊🔥 pic.twitter.com/06VXeciRli

— Sarah (@sarahbeck24) August 20, 2016

400 mg curcumin, 2 g DHA, ~1 mg picnogenol - daily cocktail to help decrease severity of concussion? -Jonathan Oliver #GSSIXP

— Kimberly Stein, PhD (@kimwhitestein) October 19, 2016

Dirty Bulk Meal Example Day - 4,390 calories (not advised) sodium off the charts

Breakfast	Calories	Carbs	Fat	Protein
Mcdonald's - Big Breakfast with Hotcakes, 1 meal	1,090	111	56	36
Mcdonalds Breakfast - Orange Juice (Medium), 16 oz. Cup	190	44	0	3
	1,280	155	56	39
Lunch
Mcdonald's - Mcdouble Cheeseburger, 10.6 oz (1 sandwich 151g)	780	66	38	46
Mcdonald's - Small Fries, 2.6 oz (75g)	230	29	11	3
	1,010	95	49	49
Dinner
Burger King - Double Whopper, 1 burger	900	50	56	35
Burger King - Med Onion Ring, 1 order	410	53	21	4
	1,310	103	77	39
Snacks
Gold Standard Whey - Chocolate, 60 g	240	6	2	48
Gatorade - Frost, 20 oz.	130	34	0	0
Pop tart - Brown Sugar, 2 pastry	420	68	14	4
	790	108	16	52
Totals	4,390	461	198	179