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1/31/2012 8:22:10 PM -
Week 4 - deload day

I was able to get into a 24hr fitness just now, I'm in Colorado Springs and man is the weather just awesome up here. I did some recovery work and started my health kick to start feeling better and have it carry over to better performance, check it out:

warmed up
Elliptical - 30 minutes

Machine press
machine pull downs
Machine delt raises
machine leg curls
machine curls
Machine triceps
Machine abs
Cable face pulls
2 sets x 15 reps each

Foam roller
static stretch

DIET:
Breakfast
1 cup oats
Biotest Low Carb Metabolic Drive 2lbs1 tbsp natty peanut butter

meal #2
2 slices whole grain bread
22g turkey slices
olive oil mayo

Meal #3
flank steak
1 cup rice
2 tortillas (it's the brown in me)
avocado slices

Meal #4
1/3 cup peanuts
Biotest Low Carb Metabolic Drive 2lbs
Meal #5
I'm at the hotel debating. Probably go fetch a chicken breast and broccolli somewhere

Meal #6
Biotest Low Carb Metabolic Drive 2lbs




,
Al Caslow


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