BOTF - Week 1 Day 3

8:00 AM - Get up
8:30 AM - XYIENCE NOX-CG3
9:00 AM - Workout (Legs)

• Lunges - 15 x 45#, 7 x 55#, 6 x 55#, 8 x 45#
• Leg Curls - 15 x 50#, 12 x 60#, 6 x 70#, 12 x 60#
• Squats - 15 x 45#, 12 x 95#, 6 x 115#, 12 x 95#
• Calf Raises - 15 x 90#, 12 x 90#, 6 x 90#, 12 x 90#

Run on treadmill, start at 6 mph and every five minutes go up 1/2 mile per hour
Time: 14:00

Stretch 4:00 Minutes Foam Roller

10:30 AM - Post workout meal #1
1 Scoop Syntha-6 w/16oz Ice and Water

11:30 AM - Post workout meal #2
4 Egg Whites w/ 1 Cup Chopped Peppers, Onions, and Mushrooms
1/2 Cup Oatmeal w/ Honey
Yogurt w/ Almonds

12:30 PM - Post workout meal #3
1 Scoop Jay Robb Egg Vanilla White Protein w/ 16oz Ice and Water

4:00 PM - Dinner
2 Links Sausage, Pulled Pork Sandwich, Corn Casserole, Big Red Homemade Ice Cream
Sam Adams Black Lager

8:00 PM - Snack
Large Handful Milk Chocolate Covered Macadamia Nuts (from Stuckeys)