Thanx for the reply gents,
currently trying to stick to a +-2500 calories 22p/48c/30f diet 4 meals a day or so but it easier said than done :blush: taking/trying 2.2g of protein p/kg p/d and bout 98g of healthy fat (fish oil). Dieting is not easy to get used to!!
Training wise, i divided my body into 3 sessions:
1-chest/tris/abs
2-back/biceps/abs
3-shoulders/legs/abs
my abs sessions are only heavy when i do chest and tris.
Every session i start with 5 min running or that vibration machine thingy to get warmed up.
I work pyramid reps (10-8-6-4)
Try not to exceed 50min workouts
supps:Testoblast extreme, ganicf, evox synergy whey protein
Day 1 i do flat bench press, incline bench press,incline dumbbell push, cable flies, cable cross-over and finally dumbbel pullover and tris i start with bench dips, laying down barbell pushup, overhead single dumbbell push up, bent over dumbbell back raise then i move to isolation exercises, i do the rope pull down, close grip pull down (i try not to go over the 90degree angel goin up) single reverse grip pulldown till failure
day 2 i start with body weigth wide and close grip chinups (round 2 sets of 5 for wide and 2 sets of 8 on close grip) then i got to the machines and start with the wide grip pulldown,inverse close grip pulldown, that close grips thingy where your hands are facing each other pulldown (dont know the name
) then that rowing looking machine close grip thingy aswell as wide grip.
Then do some dumbbell hammer curls, dumbbell sitting (+-45 degree angle) curls, EZ barbell curls followed by preacher EZ bar curls and a bit of isolation straigth bar machine thingy to failure
Day 3 i do EZ bar close grip pullup, side rise, front raise, bent over back raise, then i do sited dumbbell pushup,then cable side and front rise and cable bent over back raise then i do a super set on the side raise machine thingy to failure
Legs i do deadlifts and squats (yes i watch my back
) than i do a bit of isolation.
Thats my workout in a nut shell, comments, suggestions, criticisms all welcome!!!!!!!!! I need to get to the next level so help gents :blink:
