Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
May Include Supersets & Dropsets Throught Workouts.
Monday - Chest & Triceps
Incline Press Machine 5 Sets 8-12 Reps
Incline Flys 4 sets 8-12 reps
Flat Machine Press 4 sets 8-12 reps
Cable Flys 3 sets 12 reps
Tricep Extension Machine 4 Sets 10-12 Reps
Bar Pushdowns 3 Sets 10-12 Reps
Lying Dumbbell Extensions 3 Sets 10 Reps
Rope Extensions superset Close Pushups 3 Sets 10-15 Reps
Really trying to bring out my upper chest and fullness in chest which is why i do more incline and fly work, and build bigger tri's which is why i do them day 1.
Tuesday - Quads & Hams
Leg Extensions 6 Sets 12-18 Reps
Lying Leg Curl 4 Sets 12-18 Reps
Squats 4 Sets 12 Reps
Lunges 3 Sets 12 Reps (each leg)
Leg press 3 Sets 12-15 Reps
Adductor/Abductor 3 Sets 12-15 Reps
Wednesday - Back & Biceps
Wide Lat Pulldown 3 Sets 12 Reps
Close Lat Pulldown 3 Sets 12 Reps
Pullups 3 Sets 10 Reps
Cable Rows 6 Sets 12 Reps (I do 2 different grips, 3 Sets on each to hit different parts of lats)
Barbell Rows 4 Sets 10-12 Reps (change between overhand and underhand, squeeze each rep)
Prone Fly Machine 3 Sets 12 Reps
Thursday - Shoulders & Traps & Calfs
Dumbbell Lat Raises 4 Sets 10-12 Reps
Arnold Press 4 Sets 8-12 Reps
Upright Row superset Dumbbell Shrugs 3 Sets 10-12 Reps
Front Raise 3 Sets 10-12 Reps
Lat Raise Machine 3 Sets 10-12 Reps
Friday - Abs & Cardio
Cross Trainer - 10 Minutes
Bike - 10 Minutes
Sprint Intervals - 10 Minutes
Hanging Leg Raises superset Hanging Knee Raises 4 Sets 8-12 Reps
Lying Leg Raises 4 Sets 6 Reps (hold raise 3 times during each rep)
Crunches with Med Ball 4 Sets 12 Reps (squeeze and contract abs which each rep)
Cable Twists 4 Sets 12 Reps
Saturday - Off (any bad food or cheat meals i have this day)
Sunday - Off (diet back to normal)
Diet - Average - 3000 cals, 200g of protein, 350g carbs,
Not training for anything in particular, building Lean Muscle more than bulk to stay in good shape with good Abs.
My Nutrition Philosophy View My Full Nutrition Philosophy
Spending around £30-£35 a week on food. Keep it real basic at the moment. Tend to stick with leaner meats. May have red meat once a week. Typical day would be:
2 whole eggs, 3 egg whites scrambled on peanut butter & wholmeal bread
Basmati rice with either chicken/turkey with either asparagus, brocolli, monge tout.
Post Workout shake
Tuna in Wholemeal Pita
Basmati Rice with chicken/turkey with any veg of above
Protein shake with waxy maize.
I snack on different fruit, almonds, rice cakes throughout the day if im hungry.
My Supplement Philosophy View My Full Supplement Philosophy
Winter period, Holiday in around 5/6 months... so means carb count goes up!
Before workouts, i take PhD Wired. Coming up to summer, i cut out any form of pre-workout.
Currently taking BSN True Mass after workouts
Have ON Gold Whey with Waxy Maize to up the carbs once a day.
Tend to have the obvious multi-vitamins, cod liver oils etcc AM.
My Motivation Philosophy View My Full Motivation Philosophy
I find i can usually switch off from the outside world quite easily and focus on training when im in the gym. I dont like being interupted so i put earphones in 90% of the time, im normally okay. I like various music styles whilst training, mainly drum & bass, dubstep and hip hop. Ive even been known to stick classic fm on for a leg workout. Was different :)