Make a New Plan Stan

Do not listen to those who weep and complain, for their disease is contagious.—Og Mandino

Hillsboro Schedule Week 1 Day 1

4:00 AM - Alarm goes off
4:09 AM - Get up
4:20 AM - Cup of Black Coffee
4:30 AM - Run 2 miles (Time 27:56)
5:15 AM - Breakfast

• 4 Egg Whites (1 yolk for flavor) w/ 1 cup diced peppers, mushrooms, and onions
• 1 Cup Broccoli (steamed)
• 16oz Water

8:00 - 11:00 AM
Handful of raw almonds
32oz Water

9:45 AM - Preworkout Meal
1/2 Cup Oatmeal w/ 1 tbsp honey

11:20 Workout (Shoulders)
Warm up - Reverse Flys - 14 x 5#, 12 x 7.5#, 6 x 10#, 12 x 12.5#
Seated military press - 15 x 45#, 12 x 50#, 6 x 55#, 10 x 60#
Seated db laterals - 12 x 5#, 10 x 7.5#, 6 x 10#, 10 x 12.5#
Standing db Front raises - 15 x 5#, 12 x 7.5#, 6 x 10#, 12 x 12.5#
Shrugs - 15 x 95#, 10 x 115#, 6 x 125#, 10 x 130#

12:30 PM - Postworkout Meal #1
15oz. Can MetRx RTD 51 Protein Plus Frosty Chocolate

1:30 PM - Postworkout Meal #2
Salad (Organic Spinach, Radish Greens, Beet Greens, Carrots, Zucchini, Celery)
2 tablespoons Oil and Vinegar
3.5 oz. package Salmon
16oz. Water

2:45 PM - Postworkout Meal #3
ISS Advantage Matrix Chocolate w/ 16oz. Water

6:00 PM - XYIENCE NOX-CG3

6:30 PM - KB (30 minutes)
16Kg, 2 minutes on, 1 minute off
2-handed swing, one arm swing, DARC swing ( 156 bpm)

• Cleans (155 bpm)
• Floor Press (115 bpm)
• Sumo deadlifts (139 bpm)
• One leg deadlift (144 bpm)
• Windmills (150 bpm)
• Clean and Press (157 bpm)
• Flip and Squat (165 bpm)

7:30 PM - 1 mile run on treadmill, start at 6 mph and every five minutes go up 1/2 mile per hour (Time: 12:32; avg bpm 149)

8:00 PM - stretch for 15-20 minutes after running

8:15 PM - 1 Scoop Jay Robb Egg Protein (Vanilla) w/ 8oz Ice Water

9:15 PM - Dinner
2 Organic Boneless Skinless Chicken Thighs baked
1 Serving Cole Slaw (cabbage in a dressing of chardonnay vinegar, olive oil, salt, pepper, sugar)

10:00 PM - glass of Paul Valmer Chardonnay
10:15 PM - Bed
Weight: 233