Meal 5 - 7.30pm - 2 Chicken Breast cooked in leek and bacon sauce. 1 Pint of water.
Meal 6 - 10.45pm - 1 Tin of tuna in sunflower oil. 1 pint of water. 3 ZMA
7.30am - 1 bowl of oatmeal with semi skimmed milk. 1 whole egg, 3 eg whites. 1 glucosamine, 1 fish oil, 1 multi vitamin.
11.00am - 140g bacon medaliion, 1 fish oil, 50g cashews
2.00pm - 1 cup broccoli, 2 chicken breasts
4.30pm - 1 cup brocclli, 1/2 chicken breast. 1 beef pattie. 3 zma , 3 bcaa, 5g creatine.
Post Workout - 200g pineapple, 40g whey protein, 5g creatine
8.00pm - 200g Beef Strips , 50g cashews, one pint of water
10.30pm - 40g whey protein
Workout - Upper
A1 - Standing Barbell Press 4 x 10 @ 50kg
A1 - Wide Chins BW - 10,9,8,6 - 60 sec rest
B1 - Dumbell Shoulder Press 1 1.5 Rep Style - 12,11,10,8 @ 14kg
B2 - Lat Pull Down 1.5 Rep Style - 50kg/10 57.5/10 50/10 50/8
C1 - Gironda dips BW - 17,12,9.8
C2 - Ez Curl 4 x 10 @ 35kg, 32.5kg,30kg, 30kg
30 min cardio - 3.3mpg - 8.5% incline.
Workout today was pretty lame, my head wasnt totally in it, just a bit tired from boring course in work, but stuck with it. Gonna alter the programme next round so will def be up for that more and will employ as many tactics as I can to eliminate doms.
6/01/10 -
Meal 1 8.00am - 3 egg whites, 1 whole egg, splash semi skimmed milk, 1 fish oil, 1 glucoasmine, 40g whey protein, 5g creatine. 1 Pint of water
Meal 2 11.00am - 140g bacon medallions, 50g cashews, water.
Meal 3 2.00pm - 2 chicken breasts, 50g cashews. 1 pint of water.
Meal 4 4.30 pm - 1 tin of tuna in sunflower oil, 50g cashews, 1 pint of water.
Meal 5 - 7.00pm - Two chicken breast, 1 pint of water. 1 fish oil tablet.
Meal 6 - 2 chicken breasts. 1 pint of water. 3 zma.
Found out tonight im going to london with work for six weeks which will probably test my diet discipline and trianing routine. Will prob try to stick to the heavy weights when im home during the weekend and then do some metabolic and arms during the week when the hotel gyms probably have lighter weights. At least if im home at the weekends and its my only chance to train ill def avoid drinking alcohol.
07/01/2010 -
8.00am - 2 whole eggs, 2 egg whites, 40g whey, 1 fish oil tab, 1 glucosamine.2 xedra cut. 1 pint of water
10.00am - 3 oatibix woith semi skimmed milk, 40g whey protein, 5g creatine, 4 zma, 3bcaa, 2 exdra cut
Workout - Lower
A - Olympic Squat 7/120kg 5/125kg 3/130kg
7/122.5 5/127.5 3/132.5 kg 2 min rest
B - Sumo Deeadlift 7/140kg 5/150kg 3/ 160kg
7/142.5 4/160 (struggled) 3/165kg )easy) -deadlifts were pretty easy apart from that one set mentioned. Just getting back into them and getting my form sorted.
C - Leg Press 230kg - 6 rest 10-20 sec 2 / 1
200kg - 7/3/2
200kg - 6/2/1
d - lying Leg curl 55kg - 10/7/4 rest pause
8/4/4
6/3/2
E - Steated Calf Raise 60kg /12 - 65kg / 12/12/13/12/11
Post Workout - 40g whey protein, 20g glutamine, 5g creatine, 2 small bananas
2.15pm - 1.5 chicken breasts, turkey rashers
5.30pm - chicken breast, turkey rashers
9.00 pm - onglet steak and salad one pint of water.
08/01/2010 -
Meal 1 8/00am - Breakfast in the hotel was a lot of scrambled eggs on their own, if you can call them scrambled, was probably a cheat meal version of scrambled eggs. 1 fish oil, 2 xedra cut, 1 glucosamine.
Meal 2 - 12.00 noon - 1 Promax meal protein bar, 2 xedra cut, 1 fish oil, 1 multi vitamin. In a new work office and in meetings didnt wanna break out the packets of chicken. 1 bottle of water.
Meal 3 - 3.00pm - 130g chicken, 50g cashews - eating on the run , not the best amount of protein but still clean
Meal 4 - 5.00pm - 130g chicken, 50g cashews, 1 apple, 1 pepsi max
Meal 5 - 280g pineapple, 1 apple 40g whey, 5g creatine, 3zma
Workout - Uppper - Chest and Back
Flat Barbell Bench 7/85kg 5/90kg 3/95kg, 7/90kg, 4/95kg 3/97/5kg
Machine Incline Bench 75kg drop set - 6/2/1
67.5kg - 7/2/1
65kg - 8/3/3
Bent T Bar Row - 7/60 /5/65 3/70 7/65 5/70 3/72.5kg
Wide Chins Drop Set - 8/3/2, 7/3/2 6/2/1
Post Workout - 40g whey, 20g glutamine, 5g creatine
Meal 6 - two whole eggs, 3 white eggs.
Today it felt like I ate next to nothing, yet I still had plenty of energy in the gym, even if weights again were not the best. Pretty tired after travelling all day from work but glad to see I managed to maintain a clean diet whilst travelling with work. Gives me motivation and the gym in the hotel Im staying with in work is very good. For all those travelling to London, its the London bridge hotel, its joined with a fitness first.
I dont know about your log bro… It sounds like your picking one day for one specific muscle… to make major and drastic gain gotta have a exercise program where one day has a push/pull efforts lefts IE: Mondays-ME or DE squats then move it to your unilateral movement, lunges reverse lunges nothing lateral though. Then your posterior chain, RDL’s or reverse hypers. Then your glutes with atleast GHR’s or pull through then abs. I dont like the one day specific muscle training i heard about a research that specific muscle training takes long for hypertrophy then conjugate periodization, Good luck with your training!
Stick - 44 , not sure what your post is really about! I had planned on doing an upper lower split for two weeks as mentioned and an upper lower split inlvolves more than one muscle at a time surely. twice a week?
Yes I have switched, as doing quads left me wrecked for the Hams days and was hindering my ability to do the cardio. The template I have started to follow in my last two posts is based on Christian Thibedeaus Destroying Fat Article, I do not know but his ideas may have more experience than yours, maybe not! My posterior chain I presume is worked with the Sumo Deadlifts, correct me if Im wrong please! Also given that I (for me) have been on a very restrictive diet fo the past 11 days and will continue to diet until I go on holidays, Im not expecting much hypertophy as I will be on a calorie deficit, again correct me if my logic is wrong? I welcome advice from yourself or anyone else!
09/10/2010
Meal 1 10.30am - 1 fish oil, 1 glucosamine, 2 whole eggs, 3 egg whites, 40g whey protein, 1 pint of water.2 xedra cut
Meal 2. 1.30pm - 1 xedra cut, 140g bacon medallions, 50g cashews , one pint of water
Meal 3 - 4.00pm - 4 vennison sausages. 1 pint of water.
10/01/2010 -
Meal 4 - Steak, one cup of broccoli, 1 fish oil tablet.
Meal 5 - 6 vennison sausages. 1 pint of water.
11/01/2010 -
Meal 1 10.00am - 2 whole eggs, 4 egg whites, 40g whey protein, 1 fish oil, 1 glucosamine 2 xedra cut.
Meal 2 12.30 - 1 tin of tuna in sun flower oil. 50g cashews. 1 fish oil tablet. 2 xedra cut.
Workout - Metabollic
A1 - Dumbell Thrusters 4 x 12 @ 14kg each arm (hate these)
A2 - Burpess 4 x 12
A3 - BW Squats 4 x 20 - rest 90 secs
B1 - Back Squat 50kg/15 3x15@ 40kg front squat
B2 - Jumps 4 x 15 (hates these)
B3 - Mountain Climbers 4 x 30 secs - rest 60 sec
30 mins cardio - treadmill 3.5mph @ 8% incline
Post Workout - 200g pineapple, 40g whey protein, 20g glutamine
Meal 3 - 5.50pm - Steak fillets, 1 cup of brocolli and onions. 1 pint of water.