TweetAir squats/ foam roll/ stretch


Warm up round x 2


Front squat GS

135 x 8

155 x 8

185 x 8

185 x 8


Leg press GS

4 pps x 10

5 pps x 10

5 pps x 10

5 pps x 8 + 2 forced


Hack squat GS

2 pps x 6

2 pps x 6

2 pps x 6

2 pps + 10 x 6


Leg ext GS

30 (dumbbell) x 8

30 x 8

30 x 8

30 x 8


Lying leg curl

100 x 10

110 x 10

120 x 10

130 x 10

140 x 10

150 x 12


HS horizontal calf

3 pps x 25

4 pps x 20

4 pps x 20

4 pps x 18

5 pps x 13

5 pps x 13


Meal 1: 1 fresh squeezed lemon, 2 slices ezekiel bread with 2 tablespoons almond butter, 50 gm Whey Shake, 1/4 cup cream of wheat

Preworkout: 2 Scoops NO XPlode

Intraworkout: 140 gms vitargo, 1 scoop vanilla whey

Meal 2- Post workout: Beast Creature Creatine/ Glutamine (immediately post) 12oz Sirloin with A1, 2 tbs coconut oil (45 minutes post)

Meal 3 - 12 oz. sirloin with A1, 1 cup of veggies, 2 cups cooked white rice

Meal 4 - 12oz sirloin with A1, 2tbs coconut oil

Meal 5 - Pepperoni, beef, pineapple pizza

Meal 6 - 50 gram whey shake, yogurt with granola