9-12-12 Legs/Cardio/Abs

1 Scoop Juggernaut HP

1 Scoop Carno-Cre

Wednesday AM:

DB Squats:

Set 1: 22.5lbs - 20 reps
Set 2: 60lbs - 25 reps
Set 3: 90lbs - 25 reps
Set 4: 90lbs - 20 reps
Set 5: 20lb vest - 25 fast reps

Step Ups:

Set 1: 30lbs - 15 reps
Set 2: 60lbs - 15 reps
Set 3: 90lbs - 8 reps
Set 4: 90lbs - 8 reps
Set 5: 20lb vest - 15 fast reps

Explosive Side to Side Lunge:

Set 1: 30lbs - 12 reps
Set 2: 40lbs - 12 reps
Set 3: 40lbs - 12 reps
Set 4: 40lbs - 12 reps
Set 5: 20lb vest - 12 fast reps

Wide Stance Squats:

Set 1: 30lbs - 25 reps
Set 2: 60lbs - 25 reps
Set 3: 90lbs - 20 reps
Set 4: 90lbs - 20 reps
Set 5: 20lb vest - 25 fast reps

Single Calf Raise:

Set 1: 30lbs - 25 reps each leg
Set 2: 40lbs - 25 reps each leg
Set 3: 60lbs - 25 reps each leg
Set 4: 60lbs - 25 reps each leg
Set 5: 20lb vest - 25 fast reps each leg

20 mins HIIT

Meal 1
1/2c Oats
1/2c Cherrios
1c Unsweetened Almond Milk
1 Scoop Infinite Labs 100% Whey
1 Scoop BCAA

Meal 2
4 Egg Whites
.75oz Lean Turkey
Apple

Meal 3
1.5c Chicken Breast

Meal 4
4 Egg Whites
.75oz Lean Turkey
2 Slices homemade Pumpkin Bread

Meal 5

3.5 Slices of Ham
1 Flat Bread
Peppers
Veggies
Slice of Cheese

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Wednesday Evening Workout:

Ab Ripper X

Followed by..

Warrior Bow Crunch - 15 reps
Hanging Knee Raise - 20 reps
Repeat once

Elbow to Knee Crunch - 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once

Oblique Turns w/ 22.5lbs - 15 reps each side
Slow Knee Raise - 15 reps
Repeat once

Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Cruch - 8 Reps held for 3 secs each
Repeat once

Oblique Crunch w/ 47.5lbs - 12 reps
Oblique Raise - 8 reps each side
Repeat once

Russian Twist w/22.5lbs - 15 reps
Hanging Bicycle - 15 reps
Repeat once

Decline Sit Ups - 15 reps
Repeat once

50 Burpees

Meal 6
Pint Arctic Zero Ice Cream


Meal 7
1/2c Cottage Cheese
1/4c Greek Yogurt
1 Scoop Protein