Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
4 or 5 day split depending on time and work schedule
Monday: Back, abs
Thursday: Arms, abs
Back= Deadlifts, chins, Tbar rows, machine pulldowns, low cable row.
Chest= Incline B/bell press, Hammer press, flyes,(sometimes do triceps with chest)so finish chest with dips wich warms up for triceps
Shoulders= B/bell press, cable side laterals, rear delt fly, upright row, shrugs
Arms= Cable or machine preacher curl, seated D/bell curl, hammer curl. Dips, pushdown, over head cable extention.
Legs= Leg curl, stiff leg dead lift, squats, leg press, leg ext, seated calf raise, standing calf raise.
Abs= Try to pick 3 different ab execises and do as super set, repeat 3 times, hitting upper abs, lower and obliques.
I keep super strict form and use full range of motion, mind muscle connection is key. Reps very from 3 or 4 to 20, i try to do at least 2 working sets for compound lifts, most other exercises i like to start heavy and pyramid down in weight and up in reps, sometime use drop sets too for smaller muscle groups, and do up to three drops and carry out 3 sets like this.
Alays log my workouts and try to increase the intensity of previous workout by increasing weight or reps. Try to change the workout every few months in some way, but always stick with the basic lifts.
I train ike this because its the way i love to train, i really believe you have to do what you enjoy, there will always be different training routines and styles to choose from, but just do what you enjoy and try to progress as far as you can on it. There is no secret routine :)
My Nutrition Program View My Full Nutrition Program
Currently trying to bulk
Meal 1: Black coffee. 6 egg whites, 1 scoop whey. 75g Oats, handful blueberries.(made into pancake and topped with Tbsp greek yoghurt and honey. 300mg Omega 3 caps, 1 multi vitamin.
Meal 2. Pre workout, 1 scoop whey, 5g Creatine.
Workout: Drink 1 litre water with 20g BCAA.
Meal 3: post workout, 500ml water with, 50g Whey, 50g Dextrose, 5g Creatine.
Meal 4: 200g Chicken breast, 240g White rice, 10g Raisins
Meal 5: 200g Chicken breast, 200g sweet potato, broccoli
Meal 6: 200g Chicken breast (or any meat or fish) Spinach leaves, cucumber, spring onions cherry tomato, Half advocado, Balsamic vinegar, olive oil.
Meal 7: 200g Cottage cheese, 30 almonds, 2 scoops whey, 300mg omega 3 caps.