Drulk & Tharnold's Training Log Part 1

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!