FAT-OFF, DAY 5

DAY 5:

Day five, and it's a wonderful life. It's a great accomplishment to say you even made it through one day of this, so 5 is an incredible feeling of power. Try it!

Note of the day: The only oils you should be cooking your food in are coconut oil, by far the preferred oil, or butter. Olive oil is very heart-healthy—until you heat it. After 250 degrees it loses its good qualities. Do NOT cook with other oils, especially partially hydrogenated oils.

Today’s body parts: Legs and shoulders

Today’s body weight: 209, weighed in after morning smoothie

Schedule:

7:00: 24 rise and drink ounces of water
7:52: 8 oz water plus all supplements
8:00: Smoothie of protein mix, grape juice, spinach
2 green tea capsules, but actual green tea is probably best if you have time
9:10-10:49: gym
10:19: Protein shake
10:40: Protein shake
11:00: 1 TBS peanut butter, all natural with only peanuts and salt, 8 oz water
12:00: 1 clove garlic, 8 oz water
1:00: 16 oz water, 1 serving chili
2:00: 24 oz. water, 1 serving chili
3:00: Extra shoulder workout consisting of military {overhead} presses, 6 sets, and one set of lateral raises
4:00: 2 TBS peanut butter, 12 oz water
6:30: 8 oz water, shake made of spinach, broccoli, celery, salsa, water, 2 cloves garlic, cottage cheese, 5 grain cereal. Very tasty, believe it or not.
7:00: Last extra shoulder workout consisting of all upright rows

Note: Do not do this extra routine for any muscle group as a normal part of your year-round workouts. I’ll address this in tomorrow’s blog.


Today’s workout:

Squats done on Smith machine: 15, 12, 10 reps, one minute rest
Extensions, holding for two seconds at the top: 15, 12, 10 reps
Leg press on hip sled: 15, 12, 10 reps, last three reps being your hardest three

Superset the following:
Stiff leg deadlifts, performed with a moderate weight: 15, 12, 10 reps
Rear laterals: 15, 12, 10

Superset the following:
Leg curls: 15, 12, 10
Front deltoid raise: 15, 12, 10

Superset the following:
Dumbbell shrugs, 15, 12, 10
Calf raises with body weight: 40, 35, 30, 25 (Be sure to concentrate on a HARD squeeze at the top and a thorough stretch at the bottom. The last 5-10 reps can be done faster for a good burnout.

Sprint 8: 4% incline, 5 minute rest, intervals of 1 ½ minutes rest, 20-30 seconds all-out sprint at these speeds: 9, 10, 11, 12, 12, 11.5, 11, 10.5 1.88 miles total