My training routine

[graham_may]

As requested in the 'introductions' section, here is my current training routine.
I work in an office Mon-Fri inclusive, thus my routine is tailored as best as I think I can, to fit into my lifestyle.

I am 23 (24 next Sat 23/07/05) year old endomorph, approx 6 foot or just under, approx 16 stone, not sure BF (prob high 20%'s or more)
I have been training since my PE class went to a local gym at High School, prob age 15ish...trained once or twice week in a hap-hazard style since, then got more serious October 2004.

I don't plan on being, or becoming competitive at any level, I just love the way my body responds to my workouts, and I enjoy to push myself hard yet sensible (ie good form, warm-ups, stretches, finding what works for me, heavy research on all supps. training etc etc)

My workout plan;

Mon - Bi's & tri's
Tues - Quads, calves, hammies
Wed - Chest
Thurs - Back
Fri - Traps, delts, forearms
Sat - abs, obliques (w'out may be ommiteed if other commitments)
Sun - full rest

Each routine normally lasts 45-50mins followed by either 10 mins CV or a sauna (to raise metabolism).

My eating plan;

0730 - porridge oats
1030 - half chicken breast*
1200 - protein shake (whey with 5g creatine, 2.5g l-glutamine added)
1245 - during workout; 500ml-100ml water with 5g creatine, 10g glucose
1400 - protein shake (whey with 5g creatine, 2.5g l-glutamine added)...whole chicken breast* with pasta/rice/broclli etc.
1530 - half chicken breast*
1730 - 2 scramlbed whole egss, tin of drained tuna (in brine)
2230 - protein shake (whey & casein)

(*skinless & bonesless prepared on George Foreman grill)

My supplement plan;

0730 - 1x Vitworld chromium picolinate, 1x Holland&Barrett Omega 3-6-9, 2x Glucosamine, 1x Hollan&Barrett charcoal, 3x Ultimate Nutrition desicated liver, 1x Solgar high-potency multi-vit
1000 - 2x Nutrex Lipo 6
1400 - 2x Nutrex Lipo 6, 3 x Twinlab Amino 1000
2230 - 3x Ultimate Nutrition desicated liver

I think that covers everything

[Tom]

a whole day of abs = a whole day wasted imo

[surfstak]

Hi Graham. What are you goals and how long have you been training this routine?
This is an important question as your routine is 5 straight days weights and thats a lot even for a AAS user.
Are you looking for fat loss as you dont seem to have any dedicated CV days?

Id add some whey in water on waking as you have been fasting all night and prefer to see carbs (your oats) eaten with protein.
I would deffinatley add some fruit and you dont eat much veg.
I know you get EFA's from your supplements but good old food cant be beaten too.

[graham_may]

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a whole day of abs = a whole day wasted imo

Not really, it's prob a 30 min session in total, normally followed by 30 mins fairly intense CV, then a sauna

Quote

Hi Graham. What are you goals and how long have you been training this routine?
This is an important question as your routine is 5 straight days weights and thats a lot even for a AAS user.
Are you looking for fat loss as you dont seem to have any dedicated CV days?

Id add some whey in water on waking as you have been fasting all night and prefer to see carbs (your oats) eaten with protein.
I would deffinatley add some fruit and you dont eat much veg.
I know you get EFA's from your supplements but good old food cant be beaten too.

I don't have set-in-stone goals as such, I just want to progress with my strength and size gains. I'd love to lower my BF also, hence trying metabolism raising saunas, CV, Lipo6 etc. as my metabolism is very slow.

Ideally I'd like to have Wed off as a split, but I can't realistically guaruntee my Sat session so dont wanna miss out, or compress other workouts to fit in.

Good shout about the whey, tried mixing in a half-scopp with the porridge b4 and it's nice, so will try this each morning...technically I've not fasted all night though due to my pre-bed shake at 2230 of whey&casein (soon to be replaced by my MP custom! )

I do try and eat alot of fruit and veg, i just didnt detail it much in my diet break down mate, my bad

Whole food is the key IMHO, supplements are purely that! supplemental to whole food

Thanks guys

[surfstak]

If fat loss is important Graham especially to the extent of saunas and supplements I would deffinately introduce dedicated CV days.

Therefore I wouldnt split your body up so much and incorporate Bi's with back, Tris with chest for example.
You'll be letting your body rest and recover which is the name of the game. Days like thurs back and then the following day friday traps is hitting muscle which is trying to recover from the previous day.

Stick the abs in after your legs 5-10 mins is enough.

Theres nothing like the thermic effect of a feckin good jog mate

[Tom]

if u want fat loss try alpha mediated HIIT

sprints 10x10second sprint 60sec rest then 30mins low intensity cv, rewarding, not only in effort but fat loss aswell

[graham_may]

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If fat loss is important Graham especially to the extent of saunas and supplements I would deffinately introduce dedicated CV days.

Therefore I wouldnt split your body up so much and incorporate Bi's with back, Tris with chest for example.
You'll be letting your body rest and recover which is the name of the game. Days like thurs back and then the following day friday traps is hitting muscle which is trying to recover from the previous day.

Stick the abs in after your legs 5-10 mins is enough.

Theres nothing like the thermic effect of a feckin good jog mate

Yeh, I split my routine up to attempt to allow the body parts recover as much as i could before they were used again as a synergist. I am considering totally revising my routine at present, so your input is much appreciated mate.
As you pointed out, following thurs back with traps on a fri seems daft, but if i do deadlifts for back, i don't do traps on a fri...i listen to what my body is telling me then go from there

Abs and Cv def. needed more dedication, there's no two ways about it...as i say, i am looking to revise my routine, so fingers crossed it will all come into balance

Quote

if u want fat loss try alpha mediated HIIT

sprints 10x10second sprint 60sec rest then 30mins low intensity cv, rewarding, not only in effort but fat loss aswell

Sounds good mate...is this easy to achieve on a treadmill or is this best left for outdoor running?

[Tom]

out door is great imo, u have the heat on u and u can be alone to focus, plus u can go for a 30min fast pace walk which can be nice, if not save it for the bikes at the gym or those step climber/walk up walls style things

[surfstak]

No worries G, just remember what they say Abs are made in the kitchen

[graham_may]

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No worries G, just remember what they say Abs are made in the kitchen

yeh well, my abs were made in the kitchen for sure, but they aint been visible in years! lol

as for the CV, I do play 5-a-side on a fri night whihc is outdoors, 1 hour continous intense running around like a headless chicken...which helsp, but I really need to work out how to get the best out of my time.

Would a 10 minute swim at the end of a weight session be worthwhile?
(the gym i use has a full-size pool, sauna, steam room, jacuzzi, gym, squash courts etc etc etc)