Day 7 (Workout#3) + Day 8 & 9

Wake 7:30am

500mg Niacinamide

10g L-Glutamine

5g Creatine

8:10am (Pre-Workout)

GNC Lock N Load Pre-Workout

8:20am
WORKOUT 3 - 9 exercises. 45 minutes.

1. Yates Bent Over Row + Pullover
(60kg, 11 reps + 27.5kg dumbbell, 10 reps)
2. Dumbbell Press on flat bench + Dips
(25kg dumbbells, 10 reps + 3 dips)
3. Seated Calf Raise
(45kg, 13 reps)
4. Barbell Shoulder Press
(35kg, 10 reps)

5. Reverse Thick Bar Curl (Using towel to increase thickness of bar)
(20kg, 12 reps)

6. Leg Curl
(3 plates, 13 reps)
7. Lat Pull-down
(55kg, 10 reps)

8. Leg Press
(95kg, 17 reps)

9. Machine Crunch
(50kg, 12 reps)

9:15 (Post Workout) 

2 scoops DH20

10g L-Glutamine

5g Creatine

50g dates

40g of Glucose

Total Protein = 48g

10am

ALA + Chromium

Oh yeah bar (27g)

1pm (Lunch)

ALA + Chromium

2 cans of tuna

1 can chopped tomato

250g jasmine rice

Total Protein = 48g

3pm

Roasted Chickpeas (33g protein)

3:30pm

small protein bar(9g)

7:30pm

L-Glutamine

8pm (Dinner at Mexican Restaurant)

Guacamole

beans

salad

beef

3 small tortilla's

sour cream

Total Protein = 45g

11pm (Before bed)

Niacinamide

Policosanol

Day 7, Daily Total Protein = 210g


Day 8, Daily Total Protein = 270.1g
Day 9, Daily Total Protein = 236g