Wednesday, November 14th 2012 – The FINAL Day!
Recovery Day – low carb
- Before Breakfast – 1st Yellow MNS packet + Coffee
- Meal #1 – Meal Replacement Shake (MRS) + 2% organic milk, 1 scoop of organic peanut butter, ice, water
- Pre Workout – SPARK
Today’s Workout – Recovery Day
Warm-up – Rumble Roller (my new favorite)
Recovery Strength & Cardio Circuit – 2 sets
- Versa Climber – 3 min = 145 bpm
- Ab Rollouts x10
- Band Pull-aparts x25
- BB Lunge / Good Morning Combo 95×6 each
- Keiser TBT – 3 min = 148 bpm
- Cable Crunch x8
- DB Bicep Curl 40×12
- TRX Skull Crusher (triceps) x12
I added some extra arms and core at the end just because I never do that stuff. I had to remind myself today was a recovery day.
Cool Down – wall hip / quad stretch, prone scorpions, piriformis stretch
- Meal #2 – Post Workout – 2 scoops of Whey protein
- Meal #3 – Lunch at the Peddie School dining hall. Water. + 2nd Yellow MNS packet + Both White MNS packets
- Meal #4 – small protein bar, water, pear
- Meal #5 –Almonds, grapes, Roast Beef, bag of veggies. +4 OmegaPlex