#Squats – Speed Pulls – BodyWeight Pump

Speed Squats – Speed Pulls – BodyWeight Pump
2 sets Warmup
Back extensions – 20 reps, Weighted Crunches – 20 reps (25lb plate)
Back Squat – 5 count pause
1 x 95lbs, 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 285lbs, 1 x 315lbs
6 Sets Speed Pulls – 2 x 315lbs
Body-weight PUMP Circuit – 5 Rounds
Pull-ups – 10, Dips – 20, Push-ups -20, Back Extensions -20
Nutrition (Cheat Day)
11am – 3 Pumpkin Pancakes, 1 bowl of Cereal
5pm – Chipotle Bowl
7pm Carb Spike – 8oz Overnight Oats
I felt like I over did the carbs on Saturday and was pretty worried about the aftermath. I woke up Sunday feeling good and still was lean with a 6 pack. I don’t think ill go another full day of carbs in every meal because I did feel an upset stomach that night and a little the next morning. Its always good to listen to your body.

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