Mr X
I've been weight training for a few years now with the aim of building my body up as much as possible. I feel though, only recently I've started to make some good weight & size gains.
The type of training I do now is a little different from the sort of training i thought I needed to do to get the physique I was after (though i'm quite a way off that yet!)
Here is the routine I've been doing for the past 3 months or so. I'll add first though, that I don't always train my legs first, it could be a pull day instead of legs at the start of the week. And, I pretty much always train alone.
Day 1. Leg day
Squatting: warm up 1x15 olympic bar
warm up 1x10 60kg
5 sets of 5 reps at 85kg (I used to lift more but I felt I wasn't going
far enough down!)
for last set I put some more weight on & do 1x3
Hamstrings: 2x10 1x8
Calves: 1x15 55kg, 1x10 60kg, 1x10 65kg
Decline sit ups: 20kg plate 3x20
Day 2. Push day.
Flat Bench: warm up 1x20 olympic bar
warm up 1x12 60kg
1x7 70kg
3x5 75kg
Incline dumbbells: 1x8 25kg
1x6 27 1/2kg
1x5 27 /12kg
Standing shoulder press: 4x6 45kg
Dips (with head down for chest): 3x10, 1x8, 1x7
Barbell curl: 3x7 17 1/2kg
Day 3. Pull day.
Deadlift: warm up 1x15 olympic bar
warm up 1x15 60kg
5x5 100kg (i usually add a little bit more weight each set!) if i don't
do 5x5 I'll try for my 1 rep max which is at the 130kg mark at the
moment
Lat pull ups: 3x8 (I sometimes do lat pull downs)
Bent over rows: 3x5 37 1/2kg
Shoulder shrugs: 4x10 35kg
That's everything really for the weights side of things. I'm still pretty new to deadlifting, but I do enjoy the exercise a lot. I've felt I've improved a lot over quite a short space of time. I had to use straps for the first time the other day because the bar kept slipping out of my hands.
On the food side of things, joni has given me some good
advice (with training as well) so I'm progressing a lot more.
For breakfast I'll have tahini on toast, plus porridge oats/soya milk.
I'll have a protein shake (made up of water, soya protein isolate &
creatine) sometime after this.
For my next meal I try & keep it nice & simple with something like beans on toast with a pint of soya milk. Or maybe some pasta with soya protein pieces with a glass of soya milk.
If I'm not training I'll have a protein shake a couple of hours later.
I train in the afternoons. Before training I take some creatine & straight afterwards I take 60g protein in. I usually get pretty hungry after training so eat something an hour later after my shake.
When i'm at work i take everything with me I think I'll need for my shift. Protein shake, peanut butter sandwiches, nuts, fruit etc!
After this then I'll make a good meal, something with pasta, tofu, mixed beans, broccoli/ some other veg & a sauce. Or maybe a fake meat etc! Before bedtime I have my final protein shake of the day.
I've also been using coconut milk in my shakes recently (for the fat content). Also, I always try drinking quite a bit of water esp. when taking creatine (I feel not enough people mention this when talking about training) plus it helps your body out anyway!
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