Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
Lots of compound lifts. Legs,bis & abs / Shoulders & tris / OFF / Back & bis / Chest & tris / Footy game / OFF.
Chest and Triceps
Chest done properly (Upper,Lower,Inner,Outter)done with alternating grip on all bench movements(don't do many sets the same by moving from close to medium to med-wide to wide grips to exhaust all areas of chest). And finish with Flat D/Bells then fly movements to get a great pump.
Triceps only lightly touched on today and Trained later during the week properly.
Incline barbell press: 5-6 Sets Reps 15,10,8,8,6,4
Decline smith/Bench press: 5-6 Sets Reps 15,10,8,8,6,4
Incline D/Bell Fly: 4 Sets Reps 10,8,8,6
D/Bell Press: 4-5 Sets Reps 10,8,8,6,5
Cable Crossovers: 4 Sets Reps 10,10,8,8
Bar Dips: 5 Sets Max reps (or + weight and aim for 6-8 Reps)
V-Bar Tricep Extensions: 5 Sets Reps 15,10,8,8,6,6
Overhead Rope or
Standing Rope Extensions : 4 sets Reps 15,10,8,6.
My Nutrition Program View My Full Nutrition Program
My current Mon-Friday Bulking diet plan
BREAKFAST 5:30 AM = 1 1/2 scoops rolled oats, 1/2 cup milk, 1 1/2 scoops WPC, Multivit, 4 fish oils, 4 Aminos, 2 Tribulus, 1L of water.
Snack 7:30AM = 2 Nutbars
Smoko 8:50AM = Banana and last nights dinner, normally high carb with a good serve of protein. Either sweet potato, meat (chicken or kangaroo) and veg or a pasta with extra meat.
Lunch 11:25AM = 2 Wholegrain tuna sandwiches, 1-2 bananas, 1 Nut or museli bar, 95g tin tuna.
Pre workout shake 2:00PM = 11/2 scoop WPC, 11/2 scoop chocolate sustagen, 500ml water.
Post workout shake 3:30PM = 11/2 scoop WPC, 11/2 scoop chocolate sustagen, 500ml water.
Snack meal 4:00PM = Either a bowl of Pasta, Rice, meat and potato or 4-6 Toasted sandwiches. 1 Multivit, 3 Fishoils, 3 Aminos, 2 Tribulus tablets.
Dinner 7:00PM = Normally Meat (chicken or beef), Brocoli, Cauliflour and Sweet Potato.
Before bed 9:00 = 11/2 scoops Chocolate Casein with 500 ml water, 3 Fishoils, 3 Aminos, 2 Tribulus tablets.
My Supplement Program View My Full Supplement Program
Trialing some sups to see if they are worth the hype; F/oil, Aminos, Tribulus, Multivitamins, Casein, Pre & Post W/out Shakes.
Morning (5AM) = 4 fish oils, 4 Super Aminos, 1 Centrum Multi, 2 Trubucharge test boosters.
Pre workout and post workout shakes (2PM & 3PM)= WPC 1 scoop, 1 scoop Chocolate sustagen, Water.
After workout (roughly 4ish) = 3 Fish Oils, 3 Super Aminos, 1 Centrum Multi, 2 Tribucharge test boosters.
Bed time (9ish) = Casein shake with water, 3 Fish oils, 3 Super Aminos, 2 Tribucharge test boosters.
My Motivation Program View My Full Motivation Program
My Motivation Program
When i get in the gym I always feel like I have to perform, just like when you play sport.