workout routine 201111_v2 notes

if possible, low GI carb+protein meal about 30 minutes before workout
400mL fluid right before workout - 5g creatine, 15mL liquid amino acid mixture
water bottle contains only water
easy/calm warm up on ellipse machine for 5 minutes
do chest exercises
stretch chest muscles with 22kg dumbbells for 60 seconds
repeat pattern for the rest of the exercises. specific stretching notes:
* quads+calves, squat down on tips of toes, lean back so both get stretched together
* shoulders, bend arms so as not to stretch biceps
* tris, hold 16 lb weight behind head, holding with both hands while seated
400mL fluid right after workout - 5g creatine, 15mL liquid amino acid mixture
700mL fluid right after workout, before shower - 3 scoops protein
shower
700mL fluid right after workout, before shower - 2 scoops protein
eat meal within an hour and a half after workout (or as soon as i get home):
* eat vitamin c tablet
* drink liquid multi-vitamins
* eat 2 steaks + vegetables
* drink 700mL water while eating
eat 1 can of tuna right before bed while drinking 400-700mL

see also notes for 201110-201111_v1