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    polkster
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    The document outlines a daily timeline and supplements for a pre-workout, workout, and post-workout routine including BCAAs, AGG, and multivitamins. It also lists a weekly volume for cardio, upper body, back, lower body, and core exercises as well as exercises for tilted pelvis repair including glute bridges, planks, and stretches.

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    The document outlines a daily timeline and supplements for a pre-workout, workout, and post-workout routine including BCAAs, AGG, and multivitamins. It also lists a weekly volume for cardio, upper body, back, lower body, and core exercises as well as exercises for tilted pelvis repair including glute bridges, planks, and stretches.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    11 views1 page

    Outline

    Uploaded by

    polkster
    The document outlines a daily timeline and supplements for a pre-workout, workout, and post-workout routine including BCAAs, AGG, and multivitamins. It also lists a weekly volume for cardio, upper body, back, lower body, and core exercises as well as exercises for tilted pelvis repair including glute bridges, planks, and stretches.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Outline

    Timeline
    6 AM: 5-15 minutes pre-workout: 10 g BCAA.
    AGG / Huperzine A 100mcg

    6-7 AM: Training.

    8 AM: 10 g BCAA / Multivitamin / Fish Oil / Calcium

    12-1 PM The "real" post-workout meal -largest meal of the day


    AGG

    5-6 PM: Last meal before the fast.


    PAGG / Multivitamin / Calcium

    9PM Niacin 300mcg / Melatonin 3mg / Huperzine A 100mcg

    Weekly Volume

    Cardio
    Long Distance 8 mi +
    Tempo
    Mile timed 1mi+ (weight vest?)

    MSE (4 exercises per workout - random sets/reps)


    Upper (incline bench, military press, shrugs, curls)
    Back (deadlift, reverse hypers, rows, bar rows)
    Lower (leg ext, leg curls, calf raises, curls)
    Pushup/Situp (pyramid) (40, 40, 40)

    Tilted Pelvis Repair:


    Glute Bridge
    Front/Side Plank
    Lunge Stretch
    Yoga Cat/Dog Stretch
    Hamstring Stretch

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