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Training Routine.

In reference to those who have enquired, here is a comprehensive run-through of my weekly exercise and eating routines. I have trained for seven years now, and would recommend anyone wishing to begin from scratch, to both respect the field you endeavour, be consistent, and know it will take time - but time well spent, in my view.

Training:  Monday:Pectorals/Deltoids/Cardio
                  Warm Up: Stretching - 5/10 minutes.
                  Bench Press; 3 x 10 reps - 90kg/110kg
                  Incline Press: 3 x 10 reps - 80kg/100kg
                  Dumbbell Press: 3 x 10 reps - 28kg/40kg
                  Pectoral Dec Flies: 4 x 10 - 50kg/90kg
                  Shoulder Press: 3 x 10 - 22kg/28kg
                  Lateral Raises: 3 x 10 - 16kg/20kg
                  Cable Pulls 3 x 12 (Each side) - 10kg/15kg
                  Running/Rowing 3k/10k

                  Wednesday: Back/Lats/Triceps/Legs
                  Warm Up: Stretching - 5/10 minutes.
                  Vertical Traction: 3 x 10 reps - 80kg/100kg
                  Pulley: 3 x 10 reps - 40kg/70kg
                  Low Row: 3 x 12 (Each side) - 28kg/46kg
                  Wide Grip Pull Ups: 3 x 12 reps
                  Barbell Raises: 3 x 12 reps - 20kg/40kg
                  Hyper Extensions: 3 x 12 reps
                  Parallel Dips: 3 x 12
                  Tricep Pull Downs: 3 x 12 reps - 25kg/35kg
                  Skull Crushers: 3 x 12 reps - 25kg/35kg
                  Leg Press: 6 x 10 - Rise from 150kg to 450kg, then back to 150kg
                  Leg Curl: 3 x 12 - 60kg/100kg
                  Leg Extension: 3 x 12 -60kg/100kg

Friday: As Monday (alternate each week. Wednesday becomes Monday, etc...)
Workouts vary in weight, dependent upon goals, and are always of high-intensity. I alter the types of exercises, to maintain body alertness. Supersets and Drop Sets are incorporated, and speed of reps are built around aims of the time. Legs and Cardio alternate to whether I am cutting or bulking, and I always try to regulate physical proportion (As it looks stupid to me otherwise). Weights generally take around 45 minutes, Cardio 15 - 45 minutes.

Diet: I try to eat every three hours, to maintain a fast metabolism. I avoid carbs after nine in the evening, and drink plenty of water for hydration. I do eat junk food, but on average only once every couple of months. I burn a lot of energy so take in high carbohydrates, and always try to ingest my body weight in protein every day.

Breakfast: Bran Flakes in Semi-Skimmed Milk. Three Egg Whites. Porridge.
Pre-Workout: Coffee, A Banana.
During: Double Scoop of Whey Protein Shake.
Post-Workout: Wholemeal Pasta, Baked Beans, and a tin of Tuna Fish.
Afternoon: Wholemeal Sandwich with Vegetables, Apple, Coffee.
Dinner: Any meats high in protein with complex carbs, and some vegetables.
Evening: Whey Protein Shake.
Any-time: Camomile Tea, English Tea.

And this is how I exercise. If it inspires you, that is cool.  If you can give me any advice to improve, this is also good.

Lee.

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