I did not post my workout plan for the week so here ya go. For the week of October 15-21:
Sunday - Back and Biceps
Monday - Off day
Tuesday - Chest and Triceps
Wednesday - Glutes with Hamstring Focus
Thursday - Shoulders and Abs (400 crunches)
Friday - Back and Biceps
Saturday - Glutes with Quad Focus and Calves
Last week I did 2 chest and triceps days, this week I am doing 2 back and biceps days, next week I will do 2 shoulder/ab days and start again with ch/tris, back/bis, shoulder/abs.
Cardio at least 2 times during the week and I did complete this by doing the stairs HIIT 10 minutes on Tuesday and 20 Minutes on Thursday. I also warm up on the bike for at least 5 minutes before every workout except leg day in which I warm up with a glute activation program either on the treadmill or mat/standing with heavy band.
Supplementation:
Hot lemon water first thing in the morning
Pre-workout Limitless from Innovapharm in cotton candy
Intra-workout Scivation Xtend BCAAs in fruit punch
Protein Rule 1 Blended Whey in cake batter
Finaflex Active Multivitamin for men and women
Hair, skin and nails vitamin, probiotic, and lyseine
Meal prep: (I always make the same thing adding different veggies in here and there to help with vitamin and mineral variation)
Turkey tacos with homemade pico
Baked chicken breast in salad