SSN Muscle Junkie Quentin Fong

33 Years

100 kg

96 kg

168 cm

Upon Awakening	25g SSN CytoGuard 10g SSN BCAA Powder 5g SSN Glutamine Powder
Meal 1 Breakfast	80g raw Bokomo Oats to be cooked 25g SPS IsoPRO Whey Isolate added when oats cooled 1 Tbsp Omega Sport Oil added to oats 30g raisins added to oats 2 whole Eggs and 4 whites 1 SSN MultiVit 1 300 mg buffered Vit C 2 SSN EFA 2 SSN CLA 1 calcium 4 SSN Joint Support Complex
Meal 2 Mid-Morning Snack	250g Rump Mince 150g Basmati or Brown Rice 100g Mixed Veg 1 Tbsp Omega Sport Oil added to meal
Meal 3 Lunch	250g Chicken Breast 150g Basmati Rice or Brown Rice 100g Mixed Veg 1 300mg buffered Vit C 2 SSN EFA
Pre-Workout Phase 1 (45min before)	40g SPS Vitargo CarbLoader 40g SPS IsoPRO Whey Isolate
Pre and Intra-Workout (drink half 15 min before, sip rest during)	20g SPS N.O. Rage 25g SSN CytoGuard 5g SSN Glutamine Powder 10g SSN BCAA Powder
Post-Workout Phase 1 (straight after)	25g SSN CytoGuard 5g SSN Glutamine Powder 10g SSN BCAA Powder 60g SPS Vitargo Aftershock
Post-Workout Phase 2 Phase 2 (30 min after phase 1)	30g SPS IsoPRO Whey Isolate
Post-Workout Meal (1 hour after phase 2)	150g Chicken breast 200g Mash potato (100g non-training days)
Dinner (1h30min later)	250g (cooked weight) Ostrich or Rump Mince 150g Mixed Veg 1 SSN MultiVit 1 300mg buffered Vit C 2 SSN EFA 2 SSN CLA 3 SSN ZMA 4 SSN Joint Support Complex
Before bedtime (If i'm still awake)	60g SPS Ultra Protein or snack on 10 SPS Glu-TEC Muscle Candy

Monday	Hamstrings Standing Leg curl - 5 sets of 8 to 12 reps Lying Leg curl - 4 sets of 8 to 12 reps Stiff legged deadlifts - 3 sets of 10 to 15 reps
	Calves Seated calf raises - 5 sets of 10 to 15 reps Standing calf raises - 4 sets of 10 to 15 reps
	Lower Abs Leg raises - 4 sets of 20 to 30 reps
Tuesday	Back Chin-ups or front pulldowns - 4 sets of 8 to 12 reps Cable row - 4 sets of 8 to 12 reps T-Bar row - 4 sets of 8 to 12 reps One arm dumbbell row - 3 sets of 8 to 12 reps Rope pulldowns - 4 sets of 8 to 12 reps Hyperextensions - 4 sets of 40 reps
Wednesday	Shoulders Shoulder dumbbell press - 5 sets of 8 to 12 reps Front barbell raises - 4 sets of 8 to 12 reps Seated side laterals - 4 sets of 8 to 12 reps Rear delt machine - 4 sets of 8 to 12 reps Shrugs or Upright rows - 4 sets of 8 to 12 reps
	Triceps Tricep pushdowns - 5 sets of 12 to 20 reps *either* Rope pushdowns - 4 sets of 8 to 12 reps or One arm cable extension - 3 sets of 8 to 12 reps
	Abs Oblique crunches - 4 sets of 30 reps
Thursday	Quads Leg extensions - 7 sets of 10 to 15 reps Squats - 5 sets of 8 to 12 reps Leg press - 4 sets of 20 to 30 reps Lunges - 3 sets of 10 to 15 reps Adductor - 4 sets of 15 to 20 reps
Friday	Chest Incline press - 5 sets of 8 to 12 reps Dumbbell flyes - 4 sets of 8 to 12 reps Press machine - 4 sets of 8 to 12 reps Crossovers or pullovers - 4 sets of 10 to 15 reps
	Biceps Alternate dumbbell curl - 4 sets of 8 to 12 reps either Standing barbell curl - 4 sets of 8 to 12 reps or Concentration curl - 4 sets of 8 to 12 reps or Barbell 21's - 3 sets of 21 reps
	Abs Mat crunches or Ball crunches - 4 sets of 30 reps
Saturday	Rest
Sunday	Rest

Cardio:
No cardio traing in off season training regime. However I manage to keep between 7 and 9% body fat off season by eating clean and taking good quality supplements.

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