just read through 'rule of 90%'.
A plan is written up at the end, although i do not know what half of the movements are (Lower Body Iso-Metric Hold, lower body unillateral etc.)
would it work if i did
Training session 1 - Bench press at 90% of 1rm
Training session 2 - Deadlift at 90% of 1rm
Training session 3 - Squat at 90% of 1rm
and then just add in the other exercises, the rows, single leg work, presses etc. also what kind of sets/reps would i be looking at for 90% lifts?, i never understood how im meant to do a load of reps of with a weight which is almost 1rm, a weight that in theory should take all jus to get 1.
also i find squats and deadlifts are fine trying to go heavy as if i cant meet the rep i can just set it down or rack it, bench on the other hand puts u in a pretty dangerous position if you try to hit that last rep, and then have that 'oh crap im not gonna make it, and theres no-one to help me' moment (ive had a few of these, luckily the weight was 8rm)
Training Session #1
Week #1
Week #2
Week #3
Week #4
A. Squat Variation/Deadlift Variation
Weeks #1, #2: Squat, Weeks #3,#4: Deadlift
5 Lifts 90%+
4 Lifts 90%+
7 Lifts 90%+
3 Lifts 90%+ or Reps
B1. Vertical Push
B2. Lower Body Unilateral
C1. Horizontal Row
C2. Tricep Movement
D. Rotator Cuff/Core Work
Training Session #2
A. Horizontal Press (DB)
B1. Horizontal Row
B2. Lower Body Unilateral
C1. Vertical Pull
C2. Lower Body Iso-Metric Hold
D. Rotator Cuff/Core Work
Training Session #3
Week #1
Week #2
Week #3
Week #4
A. Bench Variation
5 Lifts 90%+
4 Lifts 90%+
7 Lifts 90%+
3 Lifts 90%+ or Reps
B1. Horizontal Push
B2. Horizontal Row
C1. Lower Body Unilateral
C2. Bicep
D. Rotator Cuff/Core Work
Dave's workout
Moderators: Boss Man, cassiegose
lower body iso metric hold - any lower body exercise, preferably a lunge variation, where you hold the bottom position with your knee just above the ground for time...add wt once you can do 45secs straight
lower body unilateral is a single leg exercise so lunge variations, step ups etc
vert push - shoulder press
hor pull - row
hor press - bench
vert pull - chin/pull up
you won't be able to 3 of the 90% portions in one week...if you can your not doing it properly
here's how you do it:
1 - work up to a 1 rep max for that day...it's not a balls to the wall shit yourself 1 rep max but pretty close...obviusoly looking for a better 1 rep max each week
2 - once you find it then calculate 92% of it and do 5, 4, or 7 singles with it as prescribed
3 - if in the warm up you perfoemed a warm up set with a wt that turns out was at or above the 92% you just calculated, that is included as one of the singles above 90%
4 - week 4 is delaod where you should do about 3 x 3 with about 80% of week 3's wt....it will still be hard-ish but easy enough to still have reps in the tank
for bench don't try a rep you don't think you can do which is where small wt increases are good, as long as you increase 1kg from next week you'll increased your bench 3 - 5kgs over the month...it's also suprisisng what putting a little extra pressure on yourself will do but do it safely...i've done this at home by myslef before and always got a heavier wt so it can be done
www.uponlinetraining.com
lower body unilateral is a single leg exercise so lunge variations, step ups etc
vert push - shoulder press
hor pull - row
hor press - bench
vert pull - chin/pull up
you won't be able to 3 of the 90% portions in one week...if you can your not doing it properly
here's how you do it:
1 - work up to a 1 rep max for that day...it's not a balls to the wall shit yourself 1 rep max but pretty close...obviusoly looking for a better 1 rep max each week
2 - once you find it then calculate 92% of it and do 5, 4, or 7 singles with it as prescribed
3 - if in the warm up you perfoemed a warm up set with a wt that turns out was at or above the 92% you just calculated, that is included as one of the singles above 90%
4 - week 4 is delaod where you should do about 3 x 3 with about 80% of week 3's wt....it will still be hard-ish but easy enough to still have reps in the tank
for bench don't try a rep you don't think you can do which is where small wt increases are good, as long as you increase 1kg from next week you'll increased your bench 3 - 5kgs over the month...it's also suprisisng what putting a little extra pressure on yourself will do but do it safely...i've done this at home by myslef before and always got a heavier wt so it can be done
www.uponlinetraining.com
cheers for explaining it,
about the 5 (or 4,7) singles, does single mean, do one then rack it, do one then rack it untill done the req. amount of reps?
also horizontal push/pull, what would that be? i know vert push is miltary presses but horizontal movement?
and the pairing exercises what sets/reps should i go for 4x6?
Say im doing day 1
first exercise would be squating, for 5 reps at 90%+
I think 1rm is about 110KG (maybe more, but form would suffer)
So i would do some warm up sets? if so 10 reps at 50KG 8 reps at 60KG
then do 5 singles at around 100KG?
about the 5 (or 4,7) singles, does single mean, do one then rack it, do one then rack it untill done the req. amount of reps?
also horizontal push/pull, what would that be? i know vert push is miltary presses but horizontal movement?
and the pairing exercises what sets/reps should i go for 4x6?
Say im doing day 1
first exercise would be squating, for 5 reps at 90%+
I think 1rm is about 110KG (maybe more, but form would suffer)
So i would do some warm up sets? if so 10 reps at 50KG 8 reps at 60KG
then do 5 singles at around 100KG?
1 - singles are done with rest in btw, say about a minute
2 - hor push is bench press/push up and horizontal pull is row
3 - 4 x 6 or thereabouts for compounds, reps a little higher for arms, core etc
4 - work up to your 1rm, don't assume it so it will look something like this:
50kgs x 3, 65 x 2, 80 x 1, 90 x 1, 100 x 1, 110 x 1 = 1rm
92% of 110 is 101 so you'd do 5 x 1 at 101kgs
do not make the singles less then 90% with 92 - 94% being about the right wt from experience
www.uponlinetraining.com
2 - hor push is bench press/push up and horizontal pull is row
3 - 4 x 6 or thereabouts for compounds, reps a little higher for arms, core etc
4 - work up to your 1rm, don't assume it so it will look something like this:
50kgs x 3, 65 x 2, 80 x 1, 90 x 1, 100 x 1, 110 x 1 = 1rm
92% of 110 is 101 so you'd do 5 x 1 at 101kgs
do not make the singles less then 90% with 92 - 94% being about the right wt from experience
www.uponlinetraining.com
Week 35 workout 1
Food
08:30 am - 4 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee, cashew nuts
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, 100g nat. cottage cheese
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, wholemeal pitta bread, l-arginine capsule
06:30 pm - 2 slices of wheatgerm with peanut butter, high protein shake mix with tiny bit of honey, 5g of l-glutamine
07:30 pm - chilli con carne (lean mince) with veg, small yoghurt
09:30 pm - 3 egg whites, low carb protein shake, peanut butter
Workout
Squats (4x6) - 75,80,85,90
Bench press - 10 reps 50, 8 reps 55, 6 reps 60, 6 reps 60
Calf raises (4x10) - 90,90,90,90
Single arm db row (4x6) - 25KG Db's
Skullcrushers (4x6) - 35KG
Seated Lat raises (front deltoid) 4x8 - 2x10KG Dbs'
I had all intentions of starting the 90%+ plan, I had planned it out as follows
90% Squats for 5 singles
B1 Db shoulder press (4x6)
B2 BB lunges (4x6)
C1 Bent over rows (4x6)
C2 Skull crushers (4x6)
Rotator cuff/core work
i started off doin squats, a few reps at 50,60,70,90 and finally 110kg, a single rep at 110 was to easy, i need to buy more weight to do this program, should be able to afford it at the end of the week. I wanna do th program properly, singles at 110 wouldnt do much as its not near 1rm.
Food
08:30 am - 4 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee, cashew nuts
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, 100g nat. cottage cheese
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, wholemeal pitta bread, l-arginine capsule
06:30 pm - 2 slices of wheatgerm with peanut butter, high protein shake mix with tiny bit of honey, 5g of l-glutamine
07:30 pm - chilli con carne (lean mince) with veg, small yoghurt
09:30 pm - 3 egg whites, low carb protein shake, peanut butter
Workout
Squats (4x6) - 75,80,85,90
Bench press - 10 reps 50, 8 reps 55, 6 reps 60, 6 reps 60
Calf raises (4x10) - 90,90,90,90
Single arm db row (4x6) - 25KG Db's
Skullcrushers (4x6) - 35KG
Seated Lat raises (front deltoid) 4x8 - 2x10KG Dbs'
I had all intentions of starting the 90%+ plan, I had planned it out as follows
90% Squats for 5 singles
B1 Db shoulder press (4x6)
B2 BB lunges (4x6)
C1 Bent over rows (4x6)
C2 Skull crushers (4x6)
Rotator cuff/core work
i started off doin squats, a few reps at 50,60,70,90 and finally 110kg, a single rep at 110 was to easy, i need to buy more weight to do this program, should be able to afford it at the end of the week. I wanna do th program properly, singles at 110 wouldnt do much as its not near 1rm.
Week 35 workout 2
Food
08:30 am - 4 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee, cashew nuts
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado
06:00 pm - low carb protein shake with rolled oats, 5g L-glutamine
07:00 pm - 2 Salmon, 1 small sweet potato, veg, small yoghurt
09:00 pm - 3 egg whites and low carb protein shake
workout
20 mins interval training on EX bike
Plank variations, raised, prone, raised side etc.
Ab work
Food
08:30 am - 4 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee, cashew nuts
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado
06:00 pm - low carb protein shake with rolled oats, 5g L-glutamine
07:00 pm - 2 Salmon, 1 small sweet potato, veg, small yoghurt
09:00 pm - 3 egg whites and low carb protein shake
workout
20 mins interval training on EX bike
Plank variations, raised, prone, raised side etc.
Ab work
Week 35 workout 3
Food
08:30 am - 4 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee, 40g cashews
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, 100g nat. cottage cheese, blueberries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, med. wholemeal pitta
06:30 pm - 2 slices of wheatgerm with peanut butter, high protein shake mix with tiny bit of honey
07:30 pm - massive beef steak with veg and 1 med. sweet potato
09:00 pm - 3 egg whites and low carb protein shake
workout
Deadlifts (6x5) - 90,95,100,105,110,115
Decline bench press (4x6) - 60,60,60,60
Bent over rows (4x6) - 40,40,40,40
Seated calf raises (4x15) - 60,60,60,60
Seated french presses (4x8) - 35,35,35,35
Rear deltoid raises (4x8) - 5,5,5,5
Food
08:30 am - 4 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee, 40g cashews
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, 100g nat. cottage cheese, blueberries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, med. wholemeal pitta
06:30 pm - 2 slices of wheatgerm with peanut butter, high protein shake mix with tiny bit of honey
07:30 pm - massive beef steak with veg and 1 med. sweet potato
09:00 pm - 3 egg whites and low carb protein shake
workout
Deadlifts (6x5) - 90,95,100,105,110,115
Decline bench press (4x6) - 60,60,60,60
Bent over rows (4x6) - 40,40,40,40
Seated calf raises (4x15) - 60,60,60,60
Seated french presses (4x8) - 35,35,35,35
Rear deltoid raises (4x8) - 5,5,5,5
Week 35 workout 4
Food
08:30 am - 4 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee, cashew nuts
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, kiwi/grapes/pinnapple
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, wholemeal pitta bread, l-arginine capsule
06:30 pm - Low carb protein shake
07:00 pm - 2 salmon fillets with veg, 1/2 a cup of brown rice, small yoghurt
09:30 pm - 3 egg whites, low carb protein shake
Workout
20 mins hiit skip rope, 1 min med. 40 secs fast
3x15 lying leg raises
2x15 reverse crunches
Food
08:30 am - 4 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee, cashew nuts
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, kiwi/grapes/pinnapple
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, wholemeal pitta bread, l-arginine capsule
06:30 pm - Low carb protein shake
07:00 pm - 2 salmon fillets with veg, 1/2 a cup of brown rice, small yoghurt
09:30 pm - 3 egg whites, low carb protein shake
Workout
20 mins hiit skip rope, 1 min med. 40 secs fast
3x15 lying leg raises
2x15 reverse crunches
Week 35 workout 5
Food
08:30 am - 4 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, 100g nat. cottage cheese
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, wholemeal pitta bread, l-arginine capsule
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:30 pm - chilli con carne (lean mince) with veg
09:30 pm - 3 egg whites, low carb protein shake, peanut butter
Workout
Incline bench press (4x6) - 60,60,60,60
Good mornings (4x8) - 57,57,57,57
BB Lunges (4x8 each leg) - 62,62,62,62
Calf raises (4x10) - 90,100,100,100
BB Military press (4x6) - 45,45,45,45
2xDB Shrugs (4x10) - 40,40,40,40
Food
08:30 am - 4 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, 100g nat. cottage cheese
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, wholemeal pitta bread, l-arginine capsule
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:30 pm - chilli con carne (lean mince) with veg
09:30 pm - 3 egg whites, low carb protein shake, peanut butter
Workout
Incline bench press (4x6) - 60,60,60,60
Good mornings (4x8) - 57,57,57,57
BB Lunges (4x8 each leg) - 62,62,62,62
Calf raises (4x10) - 90,100,100,100
BB Military press (4x6) - 45,45,45,45
2xDB Shrugs (4x10) - 40,40,40,40
Week 36 workout 1
Food
08:30 am - 4 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee, cashews
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, wholemeal pitta bread, l-arginine capsule
06:00 pm - 2 slices of wholemeal with honey, low carb protein shake mix with 5g of l-glutamine
07:30 pm - 2 wild red salmon with veg and 1 med. sweet potato
09:30 pm - 3 egg whites, low carb protein shake, peanut butter
Workout
25 mins interval exercise bike
3x10 Lying leg raises
3x10 reverse crunches
dec. planks
prone planks
side planks
Food
08:30 am - 4 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee, cashews
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, wholemeal pitta bread, l-arginine capsule
06:00 pm - 2 slices of wholemeal with honey, low carb protein shake mix with 5g of l-glutamine
07:30 pm - 2 wild red salmon with veg and 1 med. sweet potato
09:30 pm - 3 egg whites, low carb protein shake, peanut butter
Workout
25 mins interval exercise bike
3x10 Lying leg raises
3x10 reverse crunches
dec. planks
prone planks
side planks
Week 36 workout 2
Food
08:30 am - 3 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee, 40g cashews
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, 2 slices of wholmeal bread, l-arginine capsule
06:00 pm - Protein shake mix with 5g of l-glutamine, oats and honey
07:00 pm - 2 wild red salmon with veg and 1 med. sweet potato
09:30 pm - 3 egg whites, low carb protein shake, peanut butter
Workout
Warm up
20 mins HIIT Skip rope 1min med. 40secs high
Warm down
Ab workout -
10 lying leg raises
10 reverse crunches
10 crunches
1 min raised plank
10 lying leg raises
10 reverse crunches
10 crunches
1 min prone plank
10 lying leg raises
10 reverse crunches
10 crunches
1 min side raised plank
1 min side raised plank
1 min side raised plank
1 min side raised plank
Food
08:30 am - 3 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee, 40g cashews
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, 2 slices of wholmeal bread, l-arginine capsule
06:00 pm - Protein shake mix with 5g of l-glutamine, oats and honey
07:00 pm - 2 wild red salmon with veg and 1 med. sweet potato
09:30 pm - 3 egg whites, low carb protein shake, peanut butter
Workout
Warm up
20 mins HIIT Skip rope 1min med. 40secs high
Warm down
Ab workout -
10 lying leg raises
10 reverse crunches
10 crunches
1 min raised plank
10 lying leg raises
10 reverse crunches
10 crunches
1 min prone plank
10 lying leg raises
10 reverse crunches
10 crunches
1 min side raised plank
1 min side raised plank
1 min side raised plank
1 min side raised plank
week 36 workout 3
HIIT sprints 1 min jog, 20 mins sprint
Ab workout -
10 lying leg raises
10 reverse crunches
10 crunches
1 min raised plank
10 lying leg raises
10 reverse crunches
10 crunches
1 min prone plank
10 lying leg raises
10 reverse crunches
10 crunches
1 min side raised plank
1 min side raised plank
1 min side raised plank
1 min side raised plank
HIIT sprints 1 min jog, 20 mins sprint
Ab workout -
10 lying leg raises
10 reverse crunches
10 crunches
1 min raised plank
10 lying leg raises
10 reverse crunches
10 crunches
1 min prone plank
10 lying leg raises
10 reverse crunches
10 crunches
1 min side raised plank
1 min side raised plank
1 min side raised plank
1 min side raised plank
Week 37 workout 1
Food
08:30 am - 3 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee, 40g cashews
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, 80g blueberries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, wheatgerm bread, l-arginine capsule
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:30 pm - chilli con carne (lean mince) with veg
09:30 pm - 3 egg whites, low carb protein shake, peanut butter
workout
Bench - 50,60,70,80, 5 reps at 90% 72KG (not sure if its coz i took last week of weight lifting)
A1 Dips @ BW - 4x6
A2 Bent over rows 4x6 - 35KG
B1 front squats 4x6 - 50KG
B2 Good mornings 4x6 - 50KG
EZ bar bicep curl 4x6 - 30KG
Food
08:30 am - 3 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee, 40g cashews
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, 80g blueberries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, wheatgerm bread, l-arginine capsule
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:30 pm - chilli con carne (lean mince) with veg
09:30 pm - 3 egg whites, low carb protein shake, peanut butter
workout
Bench - 50,60,70,80, 5 reps at 90% 72KG (not sure if its coz i took last week of weight lifting)
A1 Dips @ BW - 4x6
A2 Bent over rows 4x6 - 35KG
B1 front squats 4x6 - 50KG
B2 Good mornings 4x6 - 50KG
EZ bar bicep curl 4x6 - 30KG
Week 37 workout 2
08:30 am - 3 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee, cashews
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, picotta cherries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, wheatgerm slice with honey, l-arginine capsule
06:00 pm - Protein shake mixed with honey & L-glutamine
07:30 pm - 2 wild red salmon with veg and 1 med. sweet potato
09:30 pm - 4 egg whites, low carb protein shake, peanut butter
Workout
Heavy bag workout 25 mins
Ab workout -
10 lying leg raises
10 reverse crunches
1 min raised plank
10 lying leg raises
10 reverse crunches
1 min prone plank
10 lying leg raises
10 reverse crunches
08:30 am - 3 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee, cashews
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, picotta cherries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, wheatgerm slice with honey, l-arginine capsule
06:00 pm - Protein shake mixed with honey & L-glutamine
07:30 pm - 2 wild red salmon with veg and 1 med. sweet potato
09:30 pm - 4 egg whites, low carb protein shake, peanut butter
Workout
Heavy bag workout 25 mins
Ab workout -
10 lying leg raises
10 reverse crunches
1 min raised plank
10 lying leg raises
10 reverse crunches
1 min prone plank
10 lying leg raises
10 reverse crunches
Week 37 workout 3
Food
08:30 am - 4 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee, 40g cashews
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, 80g blueberries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, wheatgerm bread, l-arginine capsule
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:30 pm - chilli con carne (lean mince) with veg
09:30 pm - 4 egg whites, low carb protein shake, peanut butter
Workout
Back squats (5x5) - 80KG
A1 Chin ups (4x6)
A2 Single arm db rows (4x6) - 22.5KG DB
B1 Dec DB Bench press (4x10) - 2x22.5KG DB's
B2 Calf raises (4x10) - 98KG
Skull crushers (4x6) - 32KG
Food
08:30 am - 4 weetabix, milk, honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 5 egg whites, banana, coffee, 40g cashews
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, 80g blueberries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, wheatgerm bread, l-arginine capsule
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:30 pm - chilli con carne (lean mince) with veg
09:30 pm - 4 egg whites, low carb protein shake, peanut butter
Workout
Back squats (5x5) - 80KG
A1 Chin ups (4x6)
A2 Single arm db rows (4x6) - 22.5KG DB
B1 Dec DB Bench press (4x10) - 2x22.5KG DB's
B2 Calf raises (4x10) - 98KG
Skull crushers (4x6) - 32KG