Today marks the start of our fifth week of serious training -- probably the most serious I've trained for 7 years. Tharnold and I are using the home gym Monday-Friday. We've been mostly using old school volume training, with the exception of dead lifts, which we begin with a lot of warm up sets and end on 1-3 rep maximums.
Two weeks ago we massively improved nutrition and supplementation, and gains are coming quickly. I've reclaimed old muscle and some more, especially on my back and arms. Tharnold is new to this game and is already showing significant body composition improvements.
The split we're using is:
Monday: Back and biceps (dead lifts, cable row, lat pull down, rear deltoids, preacher curls)
Tuesday: Chest and triceps (incline dumbbell press, bench press, dips, flyes, rope pressdown)
Wednesday: Biceps specialization
Thursday: Legs (squats, leg extensions, calf raises)
Friday: Shoulders and triceps (dumbbell press, lat raise, front raise, rear deltoid, upright row, dumbbell overhead extension, rope pressdown)
We train abs 2-3 times a week as well.
Thursday's workout is set to increase in volume when the Frank Zane Leg Blaster arrives.
Nutrition is:
Waking: 2 x aminos plus teaspoon of
glutamine in juice
Breakfast: Protein shake with kale, any other fruit, teaspoon of
flaxseed (or 2-3 eggs, 1 x toast, and light cream cheese)
Pre-Workout: Protein shake, 1 x banana, (1 x
vitargo)
Post Workout: Protein shake, 1 x banana & berries, (2 x vitargo), 1x teaspoon of
creatine
Pre-lunch: 2 x aminos
Lunch: Tuna/chicken/turkey/2-3 eggs/lean beef/1cup of cottage cheese plus
1 cup of rice/quinoa/chick peas or small baked potato/sweet potato; green leafy
veg and any other veg.
Midafternoon: 2 x aminos
Snack: protein bar or shake (with or without fruit)
Dinner: Tuna/chicken/turkey/2-3 eggs/lean beef/1 cup of cottage cheese plus
1 cup of rice/quinoa/chick peas or small baked potato/sweet potato; green leafy
veg and any other veg.
Evening: 2 x aminos
Pre-bed: 2 x aminos, 1 teaspoon of
glutamine (Tharnold: protein shake made with milk -- no fruit)
Emergency snacks: handful of nuts or seeds/hardboiled egg/tuna/apple or
orange/handful of raisins
Eating out: chicken breast, steak, turkey, omelette plus salad/vegetables. No
dressings or cheese/butter.
Mondays and Thursdays (after dead lifts and squats): may increase carbs to include pasta
or gnocchi (any kind with tomato sauce; cheese allowed these days), or thai
noodles preferably within 4 hours of training. May
include 1-2 glasses of red wine.
Photos and videos to follow -- once the internet connection is sorted!
