Week 41 workout 1
Food
08:30 am - Porridge mixed with whey protein and honey, green apple
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, 40g cashews
01:00 pm - 175g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries, 1/2 whey protein shake mixed with oats
04:00 pm - 100g of turkey, 1/2 a med. avacado, 1/2 whey protein shake mixed with oats
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:00 pm - chilli con carne (lean mince) with veg
09:00 pm - 3 egg whites
Workout (upper body) (8x3)
Bench press - 65KG
Bent over BB rows - 30KG
Chin ups
Db shoulder press - 2x25KG Db's
Dave's workout
Moderators: Boss Man, cassiegose
Week 41 workout 2
Food
08:30 am - 4 weetabix, milk, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, cashew nuts
01:00 pm - 175 g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries, 1/2 a whey shake with oats
04:00 pm - 100 g of turkey breast with veg/salad, 1/2 a med. avacado, 1/2 a whey shake with oats
06:00 pm - Protein shake mixed with L-Glutamine with honey
07:00 pm - 2 salmon fillets with veg, 1 med. sweet potato
09:30 pm - 3 egg whites
Workout (lower body) (3x8)
Squats - 75KG
Lying leg raises - 3x15
Deadlifts - 80KG
Revese crunches - 3x10
Calf raises - 70KG
Internal/external rotations - 3x10
Food
08:30 am - 4 weetabix, milk, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, cashew nuts
01:00 pm - 175 g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries, 1/2 a whey shake with oats
04:00 pm - 100 g of turkey breast with veg/salad, 1/2 a med. avacado, 1/2 a whey shake with oats
06:00 pm - Protein shake mixed with L-Glutamine with honey
07:00 pm - 2 salmon fillets with veg, 1 med. sweet potato
09:30 pm - 3 egg whites
Workout (lower body) (3x8)
Squats - 75KG
Lying leg raises - 3x15
Deadlifts - 80KG
Revese crunches - 3x10
Calf raises - 70KG
Internal/external rotations - 3x10
Week 41 workout 3
Food
08:30 am - 3 weetabix, honey, milk, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, cashew nuts
01:00 pm - 175 g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries, 1/2 a whey shake with oats
04:00 pm - 100 g of turkey breast with veg/salad, 1/2 a med. avacado, 1/2 a whey shake with oats
06:00 pm - Protein shake mixed with L-Glutamine, 2 wheatgerm slices with honey
07:00 pm - 2 salmon fillets with veg, 1 med. sweet potato
09:30 pm - 3 egg whites, peanut butter
Workout
20 mins HIIT 1 min med. 50 sec. fast
planks
Food
08:30 am - 3 weetabix, honey, milk, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, cashew nuts
01:00 pm - 175 g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries, 1/2 a whey shake with oats
04:00 pm - 100 g of turkey breast with veg/salad, 1/2 a med. avacado, 1/2 a whey shake with oats
06:00 pm - Protein shake mixed with L-Glutamine, 2 wheatgerm slices with honey
07:00 pm - 2 salmon fillets with veg, 1 med. sweet potato
09:30 pm - 3 egg whites, peanut butter
Workout
20 mins HIIT 1 min med. 50 sec. fast
planks
Week 41 workout 4
Food
08:30 am - 4 weetabix, green apple, whey protein shake
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, 40g cashews
01:00 pm - 175g of chicken breast with veg/salad, 1/2 a med. avacado, kiwi/grapes/pinapple, whey protein shake mixed with oats
04:00 pm - 100g of turkey, 1/2 a med. avacado, 1/2 whey protein shake, blueberries
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:00 pm - chilli con carne (lean mince) with veg
09:00 pm - tuna, veg and milk
Workout (upper body) (3x8)
Inc. bench press DB's - 2x25KG
Inc. DB rows - 2x12.5KG
Bicep curls - 35KG
Reverse curls - 30KG
Skull crushers - 35KG
Food
08:30 am - 4 weetabix, green apple, whey protein shake
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, 40g cashews
01:00 pm - 175g of chicken breast with veg/salad, 1/2 a med. avacado, kiwi/grapes/pinapple, whey protein shake mixed with oats
04:00 pm - 100g of turkey, 1/2 a med. avacado, 1/2 whey protein shake, blueberries
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:00 pm - chilli con carne (lean mince) with veg
09:00 pm - tuna, veg and milk
Workout (upper body) (3x8)
Inc. bench press DB's - 2x25KG
Inc. DB rows - 2x12.5KG
Bicep curls - 35KG
Reverse curls - 30KG
Skull crushers - 35KG
Week 42 workout 1
Food
08:30 am - Porridge, whey protein shake, green apple
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, 40g cashews
01:00 pm - 175g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries, 1/2 whey protein shake mixed with oats
04:00 pm - 100g of turkey, 1/2 a med. avacado, 1/2 whey protein shake mixed with oats
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:00 pm - chilli con carne (lean mince) with veg, nat. yoghurt
09:00 pm - 3 egg whites, peanut butter
Workout (upper body) (8x3)
Bench press - 66KG
Bent over BB rows - 31KG
Chin ups
Db shoulder press - 2x25KG Db's
Skullcrushers - 40KG
Food
08:30 am - Porridge, whey protein shake, green apple
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, 40g cashews
01:00 pm - 175g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries, 1/2 whey protein shake mixed with oats
04:00 pm - 100g of turkey, 1/2 a med. avacado, 1/2 whey protein shake mixed with oats
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:00 pm - chilli con carne (lean mince) with veg, nat. yoghurt
09:00 pm - 3 egg whites, peanut butter
Workout (upper body) (8x3)
Bench press - 66KG
Bent over BB rows - 31KG
Chin ups
Db shoulder press - 2x25KG Db's
Skullcrushers - 40KG
Week 42 workout 2
Food
08:30 am - 4 weetabix, milk, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, cashew nuts
01:00 pm - 175 g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries, 1/2 a whey shake with oats
04:00 pm - 100 g of turkey breast with veg/salad, 1/2 a med. avacado, 1/2 a whey shake with oats
06:00 pm - Protein shake mixed with L-Glutamine, 2 slices of wheatgerm with honey
07:00 pm - 2 salmon fillets with veg, peanut butter
09:30 pm - Chicken and veg
Workout (lower body) (3x8)
Squats - 76KG
Lying leg raises - 3x15
Deadlifts - 81KG
Calf raises - 71KG
Internal/external rotations - 3x10
Food
08:30 am - 4 weetabix, milk, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, cashew nuts
01:00 pm - 175 g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries, 1/2 a whey shake with oats
04:00 pm - 100 g of turkey breast with veg/salad, 1/2 a med. avacado, 1/2 a whey shake with oats
06:00 pm - Protein shake mixed with L-Glutamine, 2 slices of wheatgerm with honey
07:00 pm - 2 salmon fillets with veg, peanut butter
09:30 pm - Chicken and veg
Workout (lower body) (3x8)
Squats - 76KG
Lying leg raises - 3x15
Deadlifts - 81KG
Calf raises - 71KG
Internal/external rotations - 3x10
Week 42 workout 3
Food
08:30 am - porridge, milk, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, cashew nuts
01:00 pm - 175 g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries, whey shake with oats
04:00 pm - 100 g of turkey breast with veg/salad, 1/2 a med. avacado, wheat pasta
06:00 pm - Protein shake mixed with L-Glutamine, 2 slices of wheatgerm with honey
07:00 pm - 2 salmon fillets with veg
09:00 pm - 3 egg whites, peanut butter
Workout
20 mins HIIT Skipping 1 min med. 50 sec fast
Food
08:30 am - porridge, milk, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, cashew nuts
01:00 pm - 175 g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries, whey shake with oats
04:00 pm - 100 g of turkey breast with veg/salad, 1/2 a med. avacado, wheat pasta
06:00 pm - Protein shake mixed with L-Glutamine, 2 slices of wheatgerm with honey
07:00 pm - 2 salmon fillets with veg
09:00 pm - 3 egg whites, peanut butter
Workout
20 mins HIIT Skipping 1 min med. 50 sec fast
Week 42 workout 4
Food
08:30 am - porridge mixed with honey, green apple, whey protein shake
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, 40g cashews
01:00 pm - 150g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries, whey protein shake mixed with oats
04:00 pm - 120g of turkey with wholemeal pasta, 1/2 a med. avacado
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:00 pm - Sirloin steak with veg and red wine
09:00 pm - tuna, veg
Workout (upper body) (3x8)
Inc. bench press DB's - 2x26KG
Inc. DB rows - 2x13.5KG
Bicep curls - 33KG
Reverse curls - 31KG
French presses - 27KG
Back to top
Food
08:30 am - porridge mixed with honey, green apple, whey protein shake
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, 40g cashews
01:00 pm - 150g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries, whey protein shake mixed with oats
04:00 pm - 120g of turkey with wholemeal pasta, 1/2 a med. avacado
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:00 pm - Sirloin steak with veg and red wine
09:00 pm - tuna, veg
Workout (upper body) (3x8)
Inc. bench press DB's - 2x26KG
Inc. DB rows - 2x13.5KG
Bicep curls - 33KG
Reverse curls - 31KG
French presses - 27KG
Back to top
Week 42 workout 5
Food
08:30 am - 3 weetabix, honey, green apple, whey protein shake
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, 40g cashews
01:00 pm - 175g of chicken breast with veg/salad, 1/2 a med. avacado, kiwi/grapes/pinapple, whey protein shake mixed with oats
04:00 pm - 120g of turkey, 1/2 a med. avacado, wholemeal pasta
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:00 pm - chilli con carne (lean mince) with veg
09:00 pm - turkey and veg
workout lower body (8x3)
5 min skip warm up
Hack squats 85KG
Reverse crunches 3x15
DB Single leg squat/lunge 2x22.5KG Db's
Lying leg raises 3x10
Seated calf raises (4x10) 65KG
Ext/int rotations.
Food
08:30 am - 3 weetabix, honey, green apple, whey protein shake
10:30 am - 1 boiled egg whole, 3 egg whites, banana, coffee, 40g cashews
01:00 pm - 175g of chicken breast with veg/salad, 1/2 a med. avacado, kiwi/grapes/pinapple, whey protein shake mixed with oats
04:00 pm - 120g of turkey, 1/2 a med. avacado, wholemeal pasta
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:00 pm - chilli con carne (lean mince) with veg
09:00 pm - turkey and veg
workout lower body (8x3)
5 min skip warm up
Hack squats 85KG
Reverse crunches 3x15
DB Single leg squat/lunge 2x22.5KG Db's
Lying leg raises 3x10
Seated calf raises (4x10) 65KG
Ext/int rotations.
Week 43 workout 1
Food
08:30 am - Porridge, whey protein shake, green apple
10:30 am - 1 boiled egg whole, 4 egg whites, banana, coffee, 40g cashews
01:00 pm - 150g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries, whey protein shake mixed with oats
04:00 pm - 100g of turkey, 1/2 a med. avacado, wholemeal pasta
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:00 pm - chilli con carne (lean mince) with veg, brown rice
09:00 pm - can of tuna
5 min skip rope warm up
Workout (upper body) (8x3)
Bench press - 67KG - try again next week, failed on rep 19
Bent over BB rows - 32KG - should up this to around 35KG n/w
Chin ups - ok
Db shoulder press - 2x22.5KG Db's - do same again n/w
Skullcrushers - 40KG - do this n/w
Food
08:30 am - Porridge, whey protein shake, green apple
10:30 am - 1 boiled egg whole, 4 egg whites, banana, coffee, 40g cashews
01:00 pm - 150g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries, whey protein shake mixed with oats
04:00 pm - 100g of turkey, 1/2 a med. avacado, wholemeal pasta
06:30 pm - 2 slices of wheatgerm with honey, high protein shake mix with 5g of l-glutamine
07:00 pm - chilli con carne (lean mince) with veg, brown rice
09:00 pm - can of tuna
5 min skip rope warm up
Workout (upper body) (8x3)
Bench press - 67KG - try again next week, failed on rep 19
Bent over BB rows - 32KG - should up this to around 35KG n/w
Chin ups - ok
Db shoulder press - 2x22.5KG Db's - do same again n/w
Skullcrushers - 40KG - do this n/w
must be time for something nrw, it seems you've been doing the same exercises all year...
www.uponlinetraining.com
www.uponlinetraining.com
i have been sticking to alot of the same movements, but i have been changing sets/reps and variations of each exercises, and recently gone from full body to upper lower split which i am doing at the moment. Doing weights x4 instead of x3
i have stopped researching as much as i used to, i need to get back at it, although i never seem to have time.
what would you suggest though?
Most of the exercises i do are the core lifts and i cant see how they would be replaced.
No Bench press ?? No Deadlift ?? No Rowing or chins ?? No Squatting/Lunging??
i have stopped researching as much as i used to, i need to get back at it, although i never seem to have time.
what would you suggest though?
Most of the exercises i do are the core lifts and i cant see how they would be replaced.
No Bench press ?? No Deadlift ?? No Rowing or chins ?? No Squatting/Lunging??
Last edited by Bigboi118 on Tue Aug 04, 2009 3:48 pm, edited 1 time in total.
Week 43 workout 2
Food
08:30 am - Porridge mix with honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 4 egg whites, banana, coffee, cashew nuts
01:00 pm - 100 g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries, whey shake with oats
04:00 pm - 100 g of turkey breast with veg/salad, 1/2 a med. avacado, wholemeal pasta
06:00 pm - Protein shake, 2 slices of wheatgerm with honey
07:00 pm - 2 Salmon fillets with veg sweet potato
09:30 pm - Turkey slices with veg
Workout (lower body) (3x8)
Squats - 77KG
Lying leg raises - 3x16
RDeadlifts - 85KG
Reverse crunches - 3x10
Calf raises - 72KG
BW Calf raises 25
Ext/Int rotations
Food
08:30 am - Porridge mix with honey, low carb protein shake, green apple
10:30 am - 1 boiled egg whole, 4 egg whites, banana, coffee, cashew nuts
01:00 pm - 100 g of chicken breast with veg/salad, 1/2 a med. avacado, blueberries, whey shake with oats
04:00 pm - 100 g of turkey breast with veg/salad, 1/2 a med. avacado, wholemeal pasta
06:00 pm - Protein shake, 2 slices of wheatgerm with honey
07:00 pm - 2 Salmon fillets with veg sweet potato
09:30 pm - Turkey slices with veg
Workout (lower body) (3x8)
Squats - 77KG
Lying leg raises - 3x16
RDeadlifts - 85KG
Reverse crunches - 3x10
Calf raises - 72KG
BW Calf raises 25
Ext/Int rotations
What I would advocate, which isn't everyones prescribed cup of tea, is if it still works for you, stick with it.
I train pretty much the same way all the time. It's challenging in itself, to repeat train like that, more mentally stimulating for me, easier to remember what you're doing, and then you don't spend time making workouts, then faffing around in the gym getting used to them, and possibly overshooting your workout times.
If a workout seems to be producing stalled results, I'd advocate dietary changes first, as making pointless workout changes, that do nothing for a month, are an experience I can speak of.
Still it teaches you that Pyramid training, isn't as fantastic as it first seems
If you do find a workout becomes too stale or boring, then change it, otherwise if it still works, and keeps you stimulated, stick with it. Even if you do pretty much the same thing for 2 -3 years solid.
It's not what you do that matters, but what it does, and how it makes you feel.
I train pretty much the same way all the time. It's challenging in itself, to repeat train like that, more mentally stimulating for me, easier to remember what you're doing, and then you don't spend time making workouts, then faffing around in the gym getting used to them, and possibly overshooting your workout times.
If a workout seems to be producing stalled results, I'd advocate dietary changes first, as making pointless workout changes, that do nothing for a month, are an experience I can speak of.
Still it teaches you that Pyramid training, isn't as fantastic as it first seems
If you do find a workout becomes too stale or boring, then change it, otherwise if it still works, and keeps you stimulated, stick with it. Even if you do pretty much the same thing for 2 -3 years solid.
It's not what you do that matters, but what it does, and how it makes you feel.
Week 43 workout 3
Food
08:30 am - Porridge, whey protein shake, green apple
10:30 am - 1 boiled egg whole, 4 egg whites, banana, coffee, 40g cashews
01:00 pm - 150g of chicken breast with veg/salad, cashews, blueberries, whey protein shake
04:00 pm - 100g of turkey, nuts, wholemeal pasta
06:30 pm - 2 slices of wheatgerm with honey, high protein shake
07:00 pm - chilli con carne (lean mince) with veg,
09:00 pm - 1 whole egg, 1 egg white, veg
workout
20 mins HIIT 1 min med. 50 secs fast
Bossman thanks for the feedback, I looked over the past year almost of what i have been doin and the upper lower split seemed to give me the greatest results so i have gone back to doing that program.
I agree dietry changes is a first place to start when wanting to make changes, I have been closley monitoring the stuff ive been eating and what effects it has weight wise, jus trying to find what works. For a while ive been stuck at 13stone, i want to bulk up a bit more so am trialing more/different foods
I enjoy this routine, I gotta say i probably prefer it over x3 full body. I will carry on researching into another program (CW suggests ABBH after 8 weeks of this)
Food
08:30 am - Porridge, whey protein shake, green apple
10:30 am - 1 boiled egg whole, 4 egg whites, banana, coffee, 40g cashews
01:00 pm - 150g of chicken breast with veg/salad, cashews, blueberries, whey protein shake
04:00 pm - 100g of turkey, nuts, wholemeal pasta
06:30 pm - 2 slices of wheatgerm with honey, high protein shake
07:00 pm - chilli con carne (lean mince) with veg,
09:00 pm - 1 whole egg, 1 egg white, veg
workout
20 mins HIIT 1 min med. 50 secs fast
Bossman thanks for the feedback, I looked over the past year almost of what i have been doin and the upper lower split seemed to give me the greatest results so i have gone back to doing that program.
I agree dietry changes is a first place to start when wanting to make changes, I have been closley monitoring the stuff ive been eating and what effects it has weight wise, jus trying to find what works. For a while ive been stuck at 13stone, i want to bulk up a bit more so am trialing more/different foods
I enjoy this routine, I gotta say i probably prefer it over x3 full body. I will carry on researching into another program (CW suggests ABBH after 8 weeks of this)