Weight = 206lbs!

Homegrown Muscle (HGM): Phase One, Workout 3

HGM is challenging. It's about as intense in terms of cardio as the Abs Diet circuits is. I have noticed the lack of arm work, but I'm sure that's compensated for throughout the program. I also like having the helpful workout sheet to record my progress.

Meals:

Br1: 08:30 = Whey protein shake
Sn1: 10:00 = Whey protein shake + 5 fibre tablets
Lu1: 12 pm = Whey protein shake
Lu2: 1pm = Tuna nicoise salad + fruit salad
Sn2: 3 pm = Whey protein shake + 5 fibre tablets
Dn: 6:30 pm = Smoked Salmon + Macadamia & Cranberries
Sn3: 10 pm = 3 slices bread

Workout: HGM Phase One
Maximum reps per set: 12. No rest b/w sets; short rest b/w quads.

[Quad: Exercise (method): weight/reps; weight/reps; weight/reps]

Quad A:

• Squat (BB): 180/8; 180/8; 180/8
  
• Incline Bench Press (DB): 60/8; 60/8; 60/8
  
• Romanian Dead Lift: 110/8; 110/8; 110/8
  
• Pull-up: 8; 8; 8
  

Quad B:

• Dip: 8; 8; 8
  
• Lunge (DB): 26/8; 26/8; 26/8
• Cable Seated Row: (11)/8; (11)/8; (11)/8
• Hanging Leg Raise: 8; 8; 8

Post workout notes: need to increase dead lifts; still determining what weights I can do 12 times.