Dave's workout

Bigboi118 · Post by **Bigboi118** » Tue Jan 20, 2009 3:16 pm

Week 15 workout 2

Food

07:00 am - 5 Weetabix, milk, sugar, 1/2 a protein shake

10:00 am - natural cottage cheese, handfull of cashews, apple, coffee

01:00 pm - Veg/salad, 2 topside of beef slices, 3 boiled eggs, dried apricots

04:00 pm - tin of pilchards, veg/salad

(water all day)

05:00pm -------------------------------- 06:00pm Workout

06:00 pm - Protein shake, small bowl of cereal

07:30 pm - Home made Chilli corne carne

Workout (lower body)

Sets - 3

Reps - 8

BB Squats - 84.6KG

Leg raises

BB Deadlifts - 84.6KG

Reverse crunches

Standing Calf raises - 99KG

Bigboi118 · Post by **Bigboi118** » Wed Jan 21, 2009 3:35 pm

Week 15 workout 3

Food

07:00 am - bowl of porridge with seeds, cashews, apricots, raisins, 1/2 a protein shake

10:00 am - 3 boiled eggs, apple, bannana, coffee

01:00 pm - chinese restaurant 3 course meal with 3 beers (It woz a work do/leavin meal, it wasnt massive and was chicken for starters and main, but still it aint like i eat bad shit often i think)

04:00 pm - lean mince meat, veg/salad, blueberries

07:30 pm - 2 salmon, brussels, broc, caul, carrotts, sweetcorn

-----------Water all day (part from beer)----------

Workout

Ex. bike 20 mins 6 1/2 miles at a steady state (after the beer and food I didnt really wanna try HIIT instead i kept up the pace 20min flat)

Bigboi118 · Post by **Bigboi118** » Thu Jan 22, 2009 3:25 pm

Week 15 workout 4

Food

07:00 am - 5 weetabix, milk, sugar, 1/2 a protein shake

10:00 am - 2 boiled eggs, apples, bannana, coffee

01:00 pm - 140g chicken with veg/salad, grapes kiwi and pinnapple

04:00 pm - tin of red salmon with veg/salad

Workout 5pm --------------- 6pm

6:00 pm - Protein shake, small bowl of cereal

07:30 pm - Steak, brussels, caul, broc, carrotts, sweetcorn

Water all day

Workout (upper body)

Reps - 8

Sets - 3

Incline DB Bench press - 2x25KG DB's

Incline DB Rows - 2x20KG DB's

Standing DB curls - 43KG

Seated French press - 25KG

Bigboi118 · Post by **Bigboi118** » Fri Jan 23, 2009 2:46 pm

Week 15 Workout 5

Food

07:00 am - 5 weetabix, milk, sugar, raisins, 1/2 a protein shake

10:00 am - Coffee, apple, bannana, 2 boiled eggs

01:00 pm - tin of tuna, veg/salad. Blueberries

04:00 pm - tin of Pilchards, veg salad.

05:00 pm ------------------- 6:00pm workout

06:00 pm - Protein shake, 1 slice of fibre wholemeal bread with natural peanut butter

07:30 pm - 2 Salmon fillets and veg

Water all day

Workout (Lower body)

Reps - 3

Sets - 8

Hack Squats - 100KG

Lunges - 65KG

Leg raises

Calf raises - 100KG

Bigboi118 · Post by **Bigboi118** » Mon Jan 26, 2009 2:59 pm

Week 16 workout 1

Food

07:00 am - 2 slices of wholemeal with nat. peanut butter, 1/2 a protein shake, raisins

10:00 am - 3 Boiled eggs, plum, apple

01:00 pm - salad/veg and chicken cuts and 2 slices of turkey/ham, natural cottage cheese

04:00 pm - salad/veg and Pilchards

05:00 pm ----------------- 06:00 pm workout

06:00 pm - 2 weetabix, sugar, milk, protein shake

07:00 pm - Chicken fillets, loadsa veg (broc, spinach, caul, carrotts etc)

Workout Upper body

Sets - 3

Reps - 8

BB Bench press - 60KG

Chest supp rows (DB'S) - 2x27.5 KG

Pull ups

Standing DB Shoulder press - 2x17.5KG

Im crap at doin pull ups, seriously bad, is this somethin that will get better through doing weights? Is there a alternative to doin pull ups in the above routine or should i jus stick at it?

RK19 · Post by **RK19** » Mon Jan 26, 2009 3:25 pm

i would stick to the pullups theres no other substitute, you will get better the more you do them.

Bigboi118 · Post by **Bigboi118** » Mon Jan 26, 2009 3:46 pm

yeh i hope so, I wanna get good at them espicially as its a great ex. for the back etc, and its a indication that im getting stronger, the more pullups i can do. strength to weight ratio (if thats wot u call it lol) aint that good at the moment.

swanso5 · Post by **swanso5** » Mon Jan 26, 2009 4:26 pm

just do what you can with them..if you can only get 6 or less then pop them in on the low rep day, you might have to do some exercise shifting

Bigboi118 · Post by **Bigboi118** » Tue Jan 27, 2009 2:31 pm

Week 16 Workout 2

Food

07:00 am - 5 weetabix,milk,sugar, protein shake

10:00 am - 3 boiled eggs, apple, plum

01:00 pm - veg/salad and salmon

04:00 pm - veg/salad tin of tuna

05:00 pm ---------------------- 06:00 pm Workout

06:00 pm - Protein shake, sugary cereal

07:30 pm - Chille con carne (home prepared) with small
amount of brown rice

Workout (Lower body)

Sets - 8
Reps - 3

BB Squats - 100Kg

Leg raises

BB Deadlift - 100Kg

Reverse crunches

Calf Raise - 100Kg

Bigboi118 · Post by **Bigboi118** » Wed Jan 28, 2009 3:04 pm

Week 16 Workout 3

Food

07:00 am - 5 Weetabix/milk/sugar, 1/2 a protein shake

10:00 am - coffee, apple, bannana, natural cottage cheese, handfull of cashews

01:00 pm - Veg/Salad and lean beef mince (left over con carne cold)
Kiwi, grapes and pinnapple

04:00 pm - Veg/Salad and chicken

Workout 05:00 pm -------------------06:00 pm

07:00 pm - 2 Salmon, brussells, spinach, carrotts, caul, broc, sweetcorn.
Rivita with nat. peanut butter

Water all day

Workout

HIIT Ex. Bike - 20 mins

Plank variations (plank,side plank with movement)

Bigboi118 · Post by **Bigboi118** » Thu Jan 29, 2009 3:39 pm

Week 16 Workout 4

Food

07:00 am - large bowl of porridge, seeds, cashews, 1/2 a protein shake
(i kno i need to add fruit to this meal)

10:00 am - apple, bannana, coffee, 3 boiled eggs

01:00 pm - Salad/veg and Turkey/Turkey ham. Tub of blueberries

04:00 pm - Salad/veg and tin of pilchards

05:00 pm --------------------- 06:00pm Workout

06:00 pm - Protein shake, slice of bread with nat. peanut butter

07:30 pm - 2 Frying Steaks with veg

Workout (upper body)

Reps - 4

Sets - 6

DB incline bench press - 2x27KG Db's

Incline DB Rows - 2x27KG Db's

BB Bicep Curls - 43KG

French Presses - 32KG

Any ideas how long to continue this program? I originally thought it should be 4 weeks, but am thinkin i might benifit from carrying on a few extra weeks. I am going to start looking into another program tho, another by CW

swanso5 · Post by **swanso5** » Thu Jan 29, 2009 5:49 pm

change the exercises and repeat if you like...just variations of the same though (snatch grip deadlifts from regular deadlifts, bb becnh to db bench etc)

Bigboi118 · Post by **Bigboi118** » Fri Jan 30, 2009 3:09 pm

Week 16 workout 5

food

07:00 am - 1 gammon steak, 2 boiled eggs, 2 slices of wholemeal, tea, Blueberries

10:00 am - nat. cottage cheese, cashew nuts, bannana, apple, coffee

01:00 pm - Salad/Veg Chicken and a slice of turkey, kiwi/pinnapple/grapes

04:00 pm - Salad/Veg Tin of tuna

05:00 pm -------------------- 06:00 pm Workout

06:00 pm - protein shake & 2 weetabix with milk

07:30 pm - 2 Salmon plenty of veg

(snack later may b seeds n nat. cottage cheese or nat. pnut butter and rivita)

Workout (lower body)

Reps - 4

Sets - 6

Hack Squats - 3 sets at 80KG, 3 sets at 90KG

BB Lunges - 63KG

Lying leg raises - 3x10

Calf Raises - 90KG

Bigboi118 · Post by **Bigboi118** » Mon Feb 02, 2009 2:42 pm

Week 17 workout 1

Food

07:00 am - 5 Weetabix, milk, sugar, 1/2 a protein shake

10:00 am - 3 Boiled eggs, coffee, bannana, apple

01:00 pm - Veg/salad with 140g of chicken, kiwi/pinnapple/grapes

04:00 pm - Veg/salad with a tin of pilchards

05:00 pm ---------------------- 06:00 pm workout

06:00 pm - Protein shake and 1 slice of wholemeal with nat. peanut butter

07:00 pm - 2 Salmon & Veg and small amount of yoghurt

Workout (upper body)

Sets : 3

Reps : 8

BB Bench press - 54.6KG

Chest supported rows DB's - 2x20KG

Pull-ups

Standing DB Shoulder press - 2x20KG

RK19 · Post by **RK19** » Mon Feb 02, 2009 2:53 pm

hows this workout for you? are you seeing some good gains? im just curious as im thinking of starting one of chads workouts soon.