Week 3 Workout/Diet Plan

*Forgot to post this weeks Workout/Diet plan with the latest update.*

(The ^ symbol will be used to show pyramid sets)

Monday:

Dropset Bar Curls 50/40/30/20lb 3 sets x 10 reps each

Lat Pull Downs ^

Renegade Rows 3 sets x 20 each side w/20-25lb free weights

Cable Curls ^

Bent Flys 3 sets x 15 w/10-15lb free weights

Hammer Curls 3 x 25 w/15-20lb free weights

Laying leg lifts as many sets as possible

30 minutes Stairs

Tuesday:

30/30/30 Cardio

- 30 Treadmill

- 30 Elliptical

- 30 Bike/Stairs

Wednesday:

250 Squats

250 Lunges

250 Laying Leg Press

250 Laying Leg Press Calf Raises

250 Machine Leg Press

250 Standing Calf Raises

30 Minute Run - 4 miles or more

Thursday:

3 x 7 minute plank ( front/sides/up-downs whatever I have to do without setting down)

1,000 abs of any variation

45 minutes on Bike

Friday:

6 mile run or more

Saturday:

1 hour yoga (Last one before Competition)

30-45 minute outdoor run

MEAL PLAN

Wake up: 1 apple, 1 protein shake, tea

Post gym: 1 can tuna

Snack: 2 cups veggies

Lunch: 1 slice fish/serving of protein

Snack: 2 cups veggies

Dinner: 2 servings chicken or beef or fish, 2 cups veggies

Lifesaver (in case of emergencies) 1 protein shake