TheCount
13-Jan-2006, 12:46 AM
This is my current semi routine which I am getting into far more and I'm achieving a bright and beautiful start to the new year.
My current Diet consists of fair portions of meat at my evening meals along with abotu 1 - 1.5 portion of vegetables (5 a day etc.) and often potato or a similar carbohydrate. At lunch times each day I have either a cooked or cold meal ussually consisting of carbohydrates and I am aiming for slightly more high calorie things. In my sandwiches I usually have Peanut Butter and Honey, aka Fat and Simple Carb. Alongside this I will have possibly a food bar of sorts but it varies. Throughout the day I eat some fruit usually 2 or more pieces of and when its there I drink a fair whack of orange juice or similar, giving me another protion of fruit. When I feel the need I drink Milo (good energy drink, 75% carbs in the powder, of which 40 are simple along with vitamins and minerals)with semi skimmed milk. On the days I train and am recovering (which is most of them) I get some Whey C80 down me as well which means on training and recovering days I get near enough 100 to 120 grams of protein if not more at a bodyweight of about 110Lb and about 200+ carbs. If I'm getting tired and I can see/feel my bodyat running low (Veins are more visible, I hover at about 8/9% BF so its obv when ive lost fat, and I drink tea which helps water loss) I'll devour 120 - 150g Oats with Milk and some Sugar to aid the taste a little which equats to... 90ish g of carbohydrates an hour before bed.
Training routine
With weather conditions being volitile (I have little doubt this morn the winds were reaching 20 - 30knots) I generally feel less inclined to go running when I'm going to either freeze, slip and kill myself or get blown into a gully somewhere, and probably kill myself. I none the less have run and managed to keep a more than reasonable pace (guestimating 10 - 11mph) al the way, even up hills. I'm aiming to get running a distance which is near enough 1 mile or just off and expand the distance because high intensity running seems to help me more than lots of low intensity.
My weights routine is marginally fragmented but it is working :D
Day 1
Chest Flyes/Press 4*6/3*8/5*5 (I alternate a lot and its helped me gain much more much faster)
Thors Hammer or Sword Work for Forearms
Tricep Kickbacks 4*6/5*5 (I dont care what people say, the way I do these has given me brill gains and it doesn't hurt my elbows)
Situps 1*Silly Big Number OR 2*10 Heavy
Leg Raises on occasion too
Day 2
Shoulder press 4*6/3*8/5*5
Lateral Raises same reps (where i bring the shoulder presses to the Lat raises hit the back and the presses hit the front)
Bent Over Rows same reps again
Hammer Curls Again same reps, on 4*6 the 3rd set I switch to bicep curls then back to hammer for hte 4th. Seems to work
Day 3
Front Squats and Powercleans
I powerclean the bar to squat it so I kill two birds (or two joints) with one stone ;)
Then on day 3 I throw in neck exercises when I feel inclined or trap exercise. Yes it could do with a bit more structure but I have gained a fair lot and regained a lot of strength.
I'm Dumbell Pressing on one arm 15.1kg or more, my right chest is weaker
The hateful curls annoy me because you just cant push yourself on them, but I curl 14.1 anyway with good form for reps.
Tricp Kickbacks Im at about 7/8kg
Shoulder Press 15.1 again but its building
Lateral Raises - Dropped the weight from 6.6kg to 5.6 to sort out my form on my left shoulder
Front Squats, 40kg and counting. I'm currently sorting out my form and getting into the habit of it. I dropped to 30 to really check my form and get it right and sorted after trying some bodyweight dry runs. I have videod myself as well to see my knees don't drift forward again and happy to say my form is ever improving.... but my lower back is still getting used to it!
Ok, now you may flog me! (Yes, I know I don't deadlift)
My current Diet consists of fair portions of meat at my evening meals along with abotu 1 - 1.5 portion of vegetables (5 a day etc.) and often potato or a similar carbohydrate. At lunch times each day I have either a cooked or cold meal ussually consisting of carbohydrates and I am aiming for slightly more high calorie things. In my sandwiches I usually have Peanut Butter and Honey, aka Fat and Simple Carb. Alongside this I will have possibly a food bar of sorts but it varies. Throughout the day I eat some fruit usually 2 or more pieces of and when its there I drink a fair whack of orange juice or similar, giving me another protion of fruit. When I feel the need I drink Milo (good energy drink, 75% carbs in the powder, of which 40 are simple along with vitamins and minerals)with semi skimmed milk. On the days I train and am recovering (which is most of them) I get some Whey C80 down me as well which means on training and recovering days I get near enough 100 to 120 grams of protein if not more at a bodyweight of about 110Lb and about 200+ carbs. If I'm getting tired and I can see/feel my bodyat running low (Veins are more visible, I hover at about 8/9% BF so its obv when ive lost fat, and I drink tea which helps water loss) I'll devour 120 - 150g Oats with Milk and some Sugar to aid the taste a little which equats to... 90ish g of carbohydrates an hour before bed.
Training routine
With weather conditions being volitile (I have little doubt this morn the winds were reaching 20 - 30knots) I generally feel less inclined to go running when I'm going to either freeze, slip and kill myself or get blown into a gully somewhere, and probably kill myself. I none the less have run and managed to keep a more than reasonable pace (guestimating 10 - 11mph) al the way, even up hills. I'm aiming to get running a distance which is near enough 1 mile or just off and expand the distance because high intensity running seems to help me more than lots of low intensity.
My weights routine is marginally fragmented but it is working :D
Day 1
Chest Flyes/Press 4*6/3*8/5*5 (I alternate a lot and its helped me gain much more much faster)
Thors Hammer or Sword Work for Forearms
Tricep Kickbacks 4*6/5*5 (I dont care what people say, the way I do these has given me brill gains and it doesn't hurt my elbows)
Situps 1*Silly Big Number OR 2*10 Heavy
Leg Raises on occasion too
Day 2
Shoulder press 4*6/3*8/5*5
Lateral Raises same reps (where i bring the shoulder presses to the Lat raises hit the back and the presses hit the front)
Bent Over Rows same reps again
Hammer Curls Again same reps, on 4*6 the 3rd set I switch to bicep curls then back to hammer for hte 4th. Seems to work
Day 3
Front Squats and Powercleans
I powerclean the bar to squat it so I kill two birds (or two joints) with one stone ;)
Then on day 3 I throw in neck exercises when I feel inclined or trap exercise. Yes it could do with a bit more structure but I have gained a fair lot and regained a lot of strength.
I'm Dumbell Pressing on one arm 15.1kg or more, my right chest is weaker
The hateful curls annoy me because you just cant push yourself on them, but I curl 14.1 anyway with good form for reps.
Tricp Kickbacks Im at about 7/8kg
Shoulder Press 15.1 again but its building
Lateral Raises - Dropped the weight from 6.6kg to 5.6 to sort out my form on my left shoulder
Front Squats, 40kg and counting. I'm currently sorting out my form and getting into the habit of it. I dropped to 30 to really check my form and get it right and sorted after trying some bodyweight dry runs. I have videod myself as well to see my knees don't drift forward again and happy to say my form is ever improving.... but my lower back is still getting used to it!
Ok, now you may flog me! (Yes, I know I don't deadlift)