Jay’ Blueprints To Mr.Olympia
biceps: 4 sets, 10-12 reps
preacher curls
one arm dumbbell hammer curls
2 arm overhead cable
isolation curls
barbell curls
one arm concentration curl dumbbell
triceps: 4 sets, 10-12 reps
rope pressdown
wide grip pressdowns
close grip bench
bodyweight dips
overhead cambered bar extensions
abs: 4 sets each, 20 reps *** starting to pick up the intensity and consistency of my ab routines!!
crunches
leg raise
sit ups
calfs: seated, 6 sets
Cardio: 30 minutes stairs before breakfast this am, up at 730am
20 minutes after training, treadmill
Diet:
meal 1: 8 oz of Eat to Grow Bison patty (8oz patty 98%lean, 48gram protein), one cup old fashioned Quaker Oatmeal, one cup coffee, no fruit
meal 2: 10oz ETG tilapia grilled on foreman grille, 10oz sweet potato slices on foreman
meal 3: 10 oz ETG chicken breast grilled, one cup white basmati rice, one tablespoon salsa mild
meal 4: 10 oz of ETG ground turkey, 12 oz of sweet potato baked (remove skin after cooked)…mix it all together
Pre train: Muscletechs neurocore
Post train: Muscletechs AminoFX
meal 5: 10 oz of ETG tilapia broiled, 1 1/2 cups white basmati rice
meal 6: 12 oz ETG Filet mignon (no hormones or preservatives!!), veggies steamed
Lots of Water….no juices, no soda..only one cup coffee in am.
