Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
Now I do weight training in a lower body/upper body split 3-4 times a week, intense, mostly compound excercise-based heavy lifting.
Lower body day
Stiff-legged deadlift 70% max load-/12-10-8-6/
Sumo deadlift 60% max load 4x12
Weighted sumo squats -- 15 kg 4x15
Bulgarian split squat with 15 kg
Calves-depends. Mostly free weight from every angle 25-30 x3
Upper body day
Chinups - Dips superset till collapse (usually 4 sets each)
EZ bar bicep curls 70% max load - 6-8 x5 - Tricep seated dumbbel extension 90% weight 4x5
Dumbbell single sided bent over rows 90% weight 4x 5 then drop weight by 20% and do two more sets
Side raises - seated bent over side raises -arnolds -5x 8-12
Reverse crunches-weighted situps 5x12
Protein shake, dextrose and going home.
3rd day is usually core based and deadlifting+ plyometrics and depletion for the weekend.
I might add some aerob training on restdays from now on.
My Nutrition Program View My Full Nutrition Program
Clean, whole foods, volumetrics, portion control, balance of macronutrients.
Proteins. Mostly Fish, Chicken breast. Rarely Game.
Carbs. Veggies, fruits, legumes, potato, brown rice, oatmeal, black rye bread.
Fats. Oily fish, codliver oil, avocado, unsalted raw nuts. Sesame seeds, flax seed. Pressed oils added to food: raw flax oil, olive oil.