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Originally posted by Whittie
Current work out routine / Plan;

Mondays - Chest & Shoulders

Shoulders -
Arnold Press - 3 sets x 8 reps. Current weight 20kg.
Seated Shoulder Press - 3 sets x 10 reps. Current weight 40kg
Cable Front Raise - 3 sets x 8 reps

Chest -
Dumbell Flys - 3 sets x 10 reps. Current weight 24kg
Pc Dec machine - 3 sets x 10 reps. Current weight 50kg
Incline Chest Press - 2 sets x 8 reps. Current weight 36kg
Smith Chest Press - 70kg - 3 sets of 10

Tuesdays - Back

Bent Over row - 4 sets x 10 reps. Current weight 32kg dumbell
Wide pull ups - 3 sets x 8 reps.
Lat Pull down Machine - 3 sets x 10 reps. Current weight 70kg
Shrugs on smith machine - 2 sets of 15 shrugs. 100kg

Thursdays - Legs & Abs

10 minutes medium intensity on the bike
Lunges - 3 sets of 12 lunges. With 36kg (18 each side)
Leg Press - 4 sets of 12 reps. Current weight 190kg
Squats (Machine) - 3 sets of 10 reps. Current weight of 110kg
Leg curls - 3 sets of 12. Current weight of 60kg
Leg Extensions - 3 sets of 12. Current weight of 40kg
10 minutes high intensity on the bike
100 sit ups
25 crunch sit ups
25 side to side sit ups

Fridays - Arms

Bicep Curls - 4 sets of 8 reps. Current weight 16kg
Tricep Dips - 3 sets of 12
Preacher Curl - 3 sets of 8 - 16kg
Cable pull down - 3 sets of 10 reps
Kickbacks - 3 sets of 10 reps - 8kg
Forearms - Wrist curls with 10kg, followed by Seated Supination. 20 reps of each, twice. Then repeat for 2 more sets.

Saturday - Cardio

Squash for two hours, high intensity. If I don't play squash then i'll go on a run for around 5 miles.



Diet - Starting to eat a little cleaner now though;


9am - 4 eggs in an omelette with a tin of tuna chunks in with melted cheese on top. Followed by a two pints of milk.
11am - Quick snack - Pack of chicken followed by 500g of yoghurt.
1pm - 2 chicken portions and lots of pasta, topped with various sauces, including chicken tonights etc.. with a few pints of water to drink.
2pm - Shake - PHD Synergy (water)
3pm - Gym
4pm - Shake - Weight gainer (milk)
5pm - Snack, pack of nuts.
7pm - Tea - 2 Large tuna steaks, with asparagus, brocli, other greens, followed by 500g of yoghurt.
10pm - Smoothie, 2 bananas, ice cream, half a pack of nuts and milk.
1am - Bed

9am - Two bowls of porridge with manuca honey.
11am - Snack - pack of nuts
1pm - 2 tins of tuna and 500g of rice, with 2 pints of milk to drink.
2pm - Shake - Phd Synergy with water
3pm - Gym
4pm - Shake - Weight gainer
5pm - Snack - Pack of chicken on a sandwich, followed by water
7pm - Tea - Large chicken breasts with a jacket potato and pasta.
10pm - Smoothie, strawberries, grapes, orange juice.
1am - Bed

9am - Scrambled eggs (usually 4 eggs) with ham pieces in. Followed by 2 pints of milk.
11am - Snack - packet of chicken on a sandwich.
1pm - Macaroni cheese ready meal, with a jacket potato - Followed by water
2pm - Shake - Phd synergy
3pm - Gym
4pm - Shake - Weight gainer
5pm - Snack - Packet of nuts and some milk
7pm - Salmon fillets and stir fry, followed by 500g of natural yoghurt.
10pm - Smoothie, cranberry juice, strawberries, grapes and a dollop of ice cream.





[Edited on 16-02-2009 by Whittie]

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quote:

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Originally posted by Whittie
Phd Synergy, meant to be a mix of protein and creatine.

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quote:

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Originally posted by Whittie
Phd Synergy, meant to be a mix of protein and creatine.

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quote:

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Originally posted by sand-eel

quote:

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Originally posted by Whittie
Phd Synergy, meant to be a mix of protein and creatine.

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oh really, how much do you get it for?
Notice any difference over just protein?

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