Week 32
food
08:00 am - 2 slices of wholemeal with peanut butter, 1/2 a protein shake, green apple, tea
10:30 am - 3 eggs whites, banana, coffee
01:00 pm - Chicken slices with veg/salad, 1/2 an avacado, 100G cottage cheese, blueberries
02:30 pm - 1/2 a protein shake
04:00 pm - Turkey with veg salad, 1/2 an avacado, blueberries
06:30 pm - Protein shake
07:00 pm - Chilli con carne with veg
09:00 pm - Beef slices with veg
Workout
Squats 4x8, 70,75,80,85
Bench press 4x8 50,55,60,65
Bicep curls 4x8 15,15,15,15
Calf raises 4x10 90,90,90,90
Skull crushers 4x8 27,32,37,37
I started own routine today, Im planning on doing 3 full body workouts per week, changing some of the exercises each week (i.e bb bench press - DB bench press or close grip bench press, or hack squats instead of squats)
It may not be a good idea to go own way jus yet but i know roughly what i need to do and want to trial for 4 weeks.
Dave's workout
Moderators: Boss Man, cassiegose
Week 32 workout 2
Food
08:00 am - 2 slices of seeds and oat bread with natural peanut butter, low carb Protein shake, tea, green apple
10:30 am - 3 boiled eggs, banana, cashew nuts, coffee
01:00 pm - Chicken with veg/salad, 1/2 an avacado, blueberries
04:00 pm - Turkey slices with veg/salad, 1/2 an avacado, natural cottage cheese
06:30 pm - Protein Shake mixed with honey
07:15 pm - Rump Steak with veg, small yoghurt after
09:00 pm - beef slices with veg
Workout
Deadlift 6x5 - 80,85,90,95,100,105
Decline Bench press 4x8 - 55,55,55,55
Bent over BB Rows 4x6 - 27,32,37,37
Raised DB Calf raises 4x10 - 2 25KG Db's
Seated French presses 4x6 - 27,32,32,27
Rear deltoid side raises 4x8 - 6,6,6,6
Ive started eating more food this week, whereas at lunch i would only have 100g of chicken, ive doubled that, upped the turkey slices and added in low fat cottage cheese, now take 2 types of protein shake, one for the morning cos its low carbs and is easily mixed with only 125ml of water, other protein shake is for post workout high protein (well 50g) and decent amount of carbs/cals.
So there is day 1 and 2 shown above, swanso im really jus takin a month to trial own thing, then go back onto a written program. Each week will be mostly the same but Next week i may do something a bit different, instead of db military press i might do BB push presses. Ill keep it full body, do 2 days HIIT, 3 days core
Food
08:00 am - 2 slices of seeds and oat bread with natural peanut butter, low carb Protein shake, tea, green apple
10:30 am - 3 boiled eggs, banana, cashew nuts, coffee
01:00 pm - Chicken with veg/salad, 1/2 an avacado, blueberries
04:00 pm - Turkey slices with veg/salad, 1/2 an avacado, natural cottage cheese
06:30 pm - Protein Shake mixed with honey
07:15 pm - Rump Steak with veg, small yoghurt after
09:00 pm - beef slices with veg
Workout
Deadlift 6x5 - 80,85,90,95,100,105
Decline Bench press 4x8 - 55,55,55,55
Bent over BB Rows 4x6 - 27,32,37,37
Raised DB Calf raises 4x10 - 2 25KG Db's
Seated French presses 4x6 - 27,32,32,27
Rear deltoid side raises 4x8 - 6,6,6,6
Ive started eating more food this week, whereas at lunch i would only have 100g of chicken, ive doubled that, upped the turkey slices and added in low fat cottage cheese, now take 2 types of protein shake, one for the morning cos its low carbs and is easily mixed with only 125ml of water, other protein shake is for post workout high protein (well 50g) and decent amount of carbs/cals.
So there is day 1 and 2 shown above, swanso im really jus takin a month to trial own thing, then go back onto a written program. Each week will be mostly the same but Next week i may do something a bit different, instead of db military press i might do BB push presses. Ill keep it full body, do 2 days HIIT, 3 days core
Week 32 workout 3
Food
08:00 am - 4 weetabix, Low carb protein shake, green apple
10:30 am - 3 eggs, banana, handfull of cashews, coffee
01:00 pm - 200g of chicken breast with veg/salad, watermelon slices,
spoonful of peanut butter
04:00 pm - Turkey slices with veg/salad, nat. cottage cheese, spoonful
of peanut butter
06:00 pm - Protein shake
07:00 pm - 2 Salmon with veg, Greek yoghurt low fat
09:00 pm - Beef slices, cup of veg
Workout
20 mins HIIT Skip rope, 1 min med 30 sec full
Food
08:00 am - 4 weetabix, Low carb protein shake, green apple
10:30 am - 3 eggs, banana, handfull of cashews, coffee
01:00 pm - 200g of chicken breast with veg/salad, watermelon slices,
spoonful of peanut butter
04:00 pm - Turkey slices with veg/salad, nat. cottage cheese, spoonful
of peanut butter
06:00 pm - Protein shake
07:00 pm - 2 Salmon with veg, Greek yoghurt low fat
09:00 pm - Beef slices, cup of veg
Workout
20 mins HIIT Skip rope, 1 min med 30 sec full
Week 32 workout 4
Food
08:00 am - 4 weetabix, Low carb protein shake, green apple
10:30 am - 3 eggs, banana, handfull of cashews, coffee
01:00 pm - 200g of chicken breast with veg/salad, 1/2 an avacado, kiwi/grapes/pinnapple
04:00 pm - Turkey slices with veg/salad, nat. cottage cheese, 1/2 an avacado
06:00 pm - Protein shake mixed with honey/oats
07:00 pm - Lean mince beef (chilli con carne) with veg
09:00 pm - Beef slices with veg
Workout
DB bench press 4x8 - 2x25KG DB's
Good mornings 4x8 - 50KG
DB Walking lunges 4x12 steps - 2x30KG DB's
DB Military press 5x5 - 2x25KG DB's
Calf raises 4x10 - 90KG
Bicep Curls 4x8 - 2x10KG - taking it easy on the biceps, i need to build up slowly as i overworked these in th past.
Food
08:00 am - 4 weetabix, Low carb protein shake, green apple
10:30 am - 3 eggs, banana, handfull of cashews, coffee
01:00 pm - 200g of chicken breast with veg/salad, 1/2 an avacado, kiwi/grapes/pinnapple
04:00 pm - Turkey slices with veg/salad, nat. cottage cheese, 1/2 an avacado
06:00 pm - Protein shake mixed with honey/oats
07:00 pm - Lean mince beef (chilli con carne) with veg
09:00 pm - Beef slices with veg
Workout
DB bench press 4x8 - 2x25KG DB's
Good mornings 4x8 - 50KG
DB Walking lunges 4x12 steps - 2x30KG DB's
DB Military press 5x5 - 2x25KG DB's
Calf raises 4x10 - 90KG
Bicep Curls 4x8 - 2x10KG - taking it easy on the biceps, i need to build up slowly as i overworked these in th past.
Week 33 workout 1
food
08:00 am - 4 weetabix, low carb protein shake, green apple
11:00 am - 3 egg whites, handfull of cashews, banana, coffee
01:00 pm - 200g of chicken breast with veg/salad, 1/2 an avacado, kiwi/grapes/pinapple
04:00 pm - Turkey slices with 100g of nat. cottage cheese with veg/salad, 1/2 an avacado, coffee
06:00 pm - High Protein shake mixed with honey
07:00 pm - Chilli con carne (250g lean mince) with veg
09:00 pm - 3 egg whites, low carb protein shake
Workout
Squats 4x8 - 72,77,82,87
Bench press 4x8 - 52,57,62,62
Calf raises 4x10 - 92,92,92,92
Hammer curls 4x8 - 20,20,20,20 - still taking it easy on this
Skull crushers 4x8 - 28,33,38,38
Front deltoid raises 4x8 - 20,20,20,20
food
08:00 am - 4 weetabix, low carb protein shake, green apple
11:00 am - 3 egg whites, handfull of cashews, banana, coffee
01:00 pm - 200g of chicken breast with veg/salad, 1/2 an avacado, kiwi/grapes/pinapple
04:00 pm - Turkey slices with 100g of nat. cottage cheese with veg/salad, 1/2 an avacado, coffee
06:00 pm - High Protein shake mixed with honey
07:00 pm - Chilli con carne (250g lean mince) with veg
09:00 pm - 3 egg whites, low carb protein shake
Workout
Squats 4x8 - 72,77,82,87
Bench press 4x8 - 52,57,62,62
Calf raises 4x10 - 92,92,92,92
Hammer curls 4x8 - 20,20,20,20 - still taking it easy on this
Skull crushers 4x8 - 28,33,38,38
Front deltoid raises 4x8 - 20,20,20,20
Week 33 workout 2
food
08:00 am - 4 weetabix, low carb protein shake, green apple
11:00 am - 3 egg whites, handfull of cashews, banana, coffee
01:00 pm - 200g of chicken breast with veg/salad, 1/2 an avacado, low fat greek style yoghurt
04:00 pm - Turkey slices with 100g of nat. cottage cheese with veg/salad, 1/2 an avacado
07:00 pm - Salmon, 1 sliced sweet potato with veg
09:00 pm - 3 egg whites, low carb protein shake
Workout
100 Lunges, 100 squats, Ab workout
Prone planks, side planks
food
08:00 am - 4 weetabix, low carb protein shake, green apple
11:00 am - 3 egg whites, handfull of cashews, banana, coffee
01:00 pm - 200g of chicken breast with veg/salad, 1/2 an avacado, low fat greek style yoghurt
04:00 pm - Turkey slices with 100g of nat. cottage cheese with veg/salad, 1/2 an avacado
07:00 pm - Salmon, 1 sliced sweet potato with veg
09:00 pm - 3 egg whites, low carb protein shake
Workout
100 Lunges, 100 squats, Ab workout
Prone planks, side planks
Week 33 workout 3
Food
08:00 am - 2 slices wholemeal bread with natural peanut butter, low carb Protein shake, tea, green apple
10:30 am - 3 boiled eggs, banana, cashew nuts, coffee
01:00 pm - Chicken with veg/salad, 1/2 an avacado, kiwi/grapes/pinapple
04:00 pm - Turkey slices with veg/salad, 1/2 an avacado, natural cottage cheese
06:30 pm - Protein Shake mix with honey, 1 small slice wheatgerm
07:15 pm - Rump Steak with veg, small yoghurt after
09:00 pm - 3 egg whites, low carb protein shake
Workout
Deadlift 6x5 - 82,87,92,97,102,107
Decline Bench press 4x8 - 57,57,57,57
Bent over BB Rows 4x6 - 30,30,30,30
Raised BB Calf raises 4x10 - 85,85,85,85
Seated French presses 4x6 - 27,30,30,30
Rear deltoid side raises 4x8 - 6,6,6,6
Food
08:00 am - 2 slices wholemeal bread with natural peanut butter, low carb Protein shake, tea, green apple
10:30 am - 3 boiled eggs, banana, cashew nuts, coffee
01:00 pm - Chicken with veg/salad, 1/2 an avacado, kiwi/grapes/pinapple
04:00 pm - Turkey slices with veg/salad, 1/2 an avacado, natural cottage cheese
06:30 pm - Protein Shake mix with honey, 1 small slice wheatgerm
07:15 pm - Rump Steak with veg, small yoghurt after
09:00 pm - 3 egg whites, low carb protein shake
Workout
Deadlift 6x5 - 82,87,92,97,102,107
Decline Bench press 4x8 - 57,57,57,57
Bent over BB Rows 4x6 - 30,30,30,30
Raised BB Calf raises 4x10 - 85,85,85,85
Seated French presses 4x6 - 27,30,30,30
Rear deltoid side raises 4x8 - 6,6,6,6
Week 33 workout 4
Food
08:00 am - bowl of porridge with cinnamon, low carb Protein shake, tea, green apple
10:30 am - 3 egg whites, banana, handfull cashew nuts, coffee
01:00 pm - 200g Chicken with veg/salad, 1/2 an avacado, kiwi/grapes/pinapple
Nat. cottage cheese
04:00 pm - 200g Turkey slices with veg/salad, 1/2 an avacado, natural cottage cheese
06:30 pm - Low carb protein shake
07:15 pm - 3 salmon fillets with veg, sweet potato, spoonfull of nat. peanut butter
09:00 pm - 3 egg whites, low carb protein shake, veg
Workout
20+ mins Skip rope HIIT, 35 secs on it, 1 min steady
Ab workout (rev. crunches, lying leg raises, cross trainer etc.)
Planks
Food
08:00 am - bowl of porridge with cinnamon, low carb Protein shake, tea, green apple
10:30 am - 3 egg whites, banana, handfull cashew nuts, coffee
01:00 pm - 200g Chicken with veg/salad, 1/2 an avacado, kiwi/grapes/pinapple
Nat. cottage cheese
04:00 pm - 200g Turkey slices with veg/salad, 1/2 an avacado, natural cottage cheese
06:30 pm - Low carb protein shake
07:15 pm - 3 salmon fillets with veg, sweet potato, spoonfull of nat. peanut butter
09:00 pm - 3 egg whites, low carb protein shake, veg
Workout
20+ mins Skip rope HIIT, 35 secs on it, 1 min steady
Ab workout (rev. crunches, lying leg raises, cross trainer etc.)
Planks
Last edited by Bigboi118 on Mon Jun 01, 2009 2:45 pm, edited 1 time in total.
Week 34 workout 1
Food
08:00 am - bowl of oats with semi-skim milk, honey and cashews, low carb protein shake, green apple
10:30 am - 2 boiled eggs, 1 egg white, banana, coffee
01:00 pm - 200g chicken breast with veg/salad, 1/2 an avacado, nat. cottage cheese, 1/2 tub blueberries
04:00 pm - 200g turkey slices with veg/salad, 1/2 an avacado, 1/2 tub of blueberries, 5g of L-glutamine
06:30 pm - high protein(50g) shake, mix with honey, 2 slices of wheatgerm with peanut butter, 500mg L-arginine capsule
07:30 pm - 250g of lean mince beef (chilli con carne) with veg
09:30 pm - 3 egg whites, low carb protein shake, veg
workout
Squats (4x8) - 73,78,83,88
Bench press (4x8) - 53,58,63,53
Calf raises (4x10) - 95,95,95,95
One arm DB row (4x8) - 12.5,17.5,20,20
Skull crushers (4x8) - 28,33,33,33
Seated DB lat raises (4x6) - 12.5,12.5,12.5,12.5
Picked up some new supplements today, trying out some L-glutamine and L-Arginine.
Food
08:00 am - bowl of oats with semi-skim milk, honey and cashews, low carb protein shake, green apple
10:30 am - 2 boiled eggs, 1 egg white, banana, coffee
01:00 pm - 200g chicken breast with veg/salad, 1/2 an avacado, nat. cottage cheese, 1/2 tub blueberries
04:00 pm - 200g turkey slices with veg/salad, 1/2 an avacado, 1/2 tub of blueberries, 5g of L-glutamine
06:30 pm - high protein(50g) shake, mix with honey, 2 slices of wheatgerm with peanut butter, 500mg L-arginine capsule
07:30 pm - 250g of lean mince beef (chilli con carne) with veg
09:30 pm - 3 egg whites, low carb protein shake, veg
workout
Squats (4x8) - 73,78,83,88
Bench press (4x8) - 53,58,63,53
Calf raises (4x10) - 95,95,95,95
One arm DB row (4x8) - 12.5,17.5,20,20
Skull crushers (4x8) - 28,33,33,33
Seated DB lat raises (4x6) - 12.5,12.5,12.5,12.5
Picked up some new supplements today, trying out some L-glutamine and L-Arginine.
Week 34 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
01:00 pm - 200 g of chicken breast with veg/salad, 1/2 a med. avacado, nat. cottage cheese, blueberries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, 5g of L-glutamine
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
09:00 pm - 3 egg whites and low carb protein shake
workout
Deadlifts (6x5) - 84,89,94,99,104,109
Decline bench press (4x8) - 57,57,57,57
Bent over rows (4x8) - 30,30,30,30
Raised calf raises (4x10) - 84,84,84,84
Seated french presses (4x8) - 30,30,30,30
Rear deltoid raises (4x8) - 5,5,5,5
made some more mod's to diet, hopefully it will help me bulk, its hard to bulk while keeping it clean but the above should get me to at least 3500, which is around what i should need (i know im gonna have to change sets/reps/exercises). At the moment im not really putting on serious size, but more 'lean muscle'. muscles are getting bigger, but veins are popping out lol. maybe the dietry changes will change this.
Im also making slow but steady progress with deadlift, if i was to lower the sets/reps i could do higher weight, goal is to deadlift 200Kg
by the end of the year
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, nat. cottage cheese, blueberries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, 5g of L-glutamine
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
09:00 pm - 3 egg whites and low carb protein shake
workout
Deadlifts (6x5) - 84,89,94,99,104,109
Decline bench press (4x8) - 57,57,57,57
Bent over rows (4x8) - 30,30,30,30
Raised calf raises (4x10) - 84,84,84,84
Seated french presses (4x8) - 30,30,30,30
Rear deltoid raises (4x8) - 5,5,5,5
made some more mod's to diet, hopefully it will help me bulk, its hard to bulk while keeping it clean but the above should get me to at least 3500, which is around what i should need (i know im gonna have to change sets/reps/exercises). At the moment im not really putting on serious size, but more 'lean muscle'. muscles are getting bigger, but veins are popping out lol. maybe the dietry changes will change this.
Im also making slow but steady progress with deadlift, if i was to lower the sets/reps i could do higher weight, goal is to deadlift 200Kg
by the end of the year
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ketchuplover
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Week 34 workout 2
Food
08:30 am - 4 weetabix, milk, honey,cashews, 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, blueberries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado
05:00 pm - 1 slice wheatgerm bread
06:00 pm - low carb protein shake, 5g L-glutamine
07:00 pm - 2 Salmon, 1 small sweet potato, veg, L-arginine
09:00 pm - 3 egg whites and low carb protein shake
workout
20 mins HIIT Skip rope, 1 min med 35 sec's high
Ab routine, weighted leg raises, lower ab stuff
Prone planks, side planks
Food
08:30 am - 4 weetabix, milk, honey,cashews, 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, blueberries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado
05:00 pm - 1 slice wheatgerm bread
06:00 pm - low carb protein shake, 5g L-glutamine
07:00 pm - 2 Salmon, 1 small sweet potato, veg, L-arginine
09:00 pm - 3 egg whites and low carb protein shake
workout
20 mins HIIT Skip rope, 1 min med 35 sec's high
Ab routine, weighted leg raises, lower ab stuff
Prone planks, side planks
Week 34 workout 4
Food
08:30 am - 4 weetabix, milk, honey, cashew nuts, 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, nat. cottage cheese, blueberries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, 5g of L-glutamine
06:30 pm - 2 slices of wheatgerm with peanut butter, high protein shake mix with tiny bit of honey
07:30 pm - chilli con carne (lean mince) with veg
09:30 pm - 3 egg whites, low carb protein shake, peanut butter
Workout
Military press (4x8) - 45KG
BB Good mornings (4x8) - 55KG
BB Lunges (4x8) - 60KG
Inc Bench press (4x6) - 57KG
Calf raises (4x10) - 90KG
Bicep Curls (4x8) - 13.5KG Dumbbells (taking it easy)
i hope bench improves, i know i need to figure out how to progress and thats down to me, bench sucks.
Food
08:30 am - 4 weetabix, milk, honey, cashew nuts, 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, nat. cottage cheese, blueberries
04:00 pm - 200 g of turkey breast with veg/salad, 1/2 a med. avacado, 5g of L-glutamine
06:30 pm - 2 slices of wheatgerm with peanut butter, high protein shake mix with tiny bit of honey
07:30 pm - chilli con carne (lean mince) with veg
09:30 pm - 3 egg whites, low carb protein shake, peanut butter
Workout
Military press (4x8) - 45KG
BB Good mornings (4x8) - 55KG
BB Lunges (4x8) - 60KG
Inc Bench press (4x6) - 57KG
Calf raises (4x10) - 90KG
Bicep Curls (4x8) - 13.5KG Dumbbells (taking it easy)
i hope bench improves, i know i need to figure out how to progress and thats down to me, bench sucks.