Forgot to post new diet and routine
Workout Day 400/300/50
Pre: Egg Whites, Pom Juice, Grapefruit, Cinnamon, Honey
Intra: Gatorade
Post: Oatmeal, Whey Iso, Almond Milk
Meal 4: Chicken, Rice, Chicken Broth, Spinach, Lemon, Olive Oil
Meal 5: Eggs, Turkey Liver, Onion, White Chocolate Pudding Mix, Whey Iso, Pineapple
Off Day 200/300/100
Meal 1: Cottage Cheese, Tuna, Olive Oil, Onion, Carrot, Rice Cakes
Meal 2: Chicken, Rice, Chicken Broth, Spinach, Lemon, Olive Oil
Meal 3: Eggs, Turkey Liver, Onion, White Chocolate Pudding Mix, Whey Iso, Pineapple
A:
Pullover 1x11-15
Bench Press/Incline Bench 2xWM
Pendlay Row/Bent Row 3xRP
Cross-Over/Fly 2x10-12
Seated Row 2x10-12
Close-Grip Bench/French Press 1x11-15
Modified Grip Curl 1x11-15
B:
Hip Adductor + Abductor 2x16-20
Leg Curl 2x16-20
Leg Extension 2x16-20
Pull-Through/Glute-Ham Raise/Reverse Hyper 2x16-20
Back Squat/Sumo Pull 2xWM
Lunge/Leg Press 2x16-20
Calf Raise 3xRP
C:
Assisted Chins/Pullups 1x11-15
Romanian Deadlift/Snatch Deadlier/Rack Pull 2xWM
Chest Supported Row 3xRP
Single Leg Curl 1x16-20
Pull down 1x16-20
Triceps Pressdown/Kickback 1x20+
Shrug/Pullover/High Pull 1x20+
D:
Weighted Dips/Push Ups 1x11-15
Overhead Press/Shoulder Press 2xWM
Decline Bench/Chest Press 2x10-12
Hammer Curl/Preacher Curl 1x16-20
Lateral Raise/Rear Fly 1x20+
Sissy Squat/Front Squat 1x20+
Hack Squat/Platform Squat 3xRP