DangerMused's Journal

DangerMused · Posted: Mon Nov 26, 2007 7:41 am Post subject:

So here is my weekly schedule for the 5 day split, which has worked out well so far. I sometimes mix things up a bit but it usually remains pretty consistent.

On rest days I perform 30 minutes of cardio, usually a variation HIIT so my heart-rate doesnt remain the same throughout.

MON - Legs
TUE - Chest
WED - Back
THU - Rest
FRI - Shoulders
SAT - Arms
SUN - Rest

A couple of recent entries - I workout alone @ home, using free weights only.

--
Tuesday November 20th, 2007

Chest

Incline Flyes - 4x10
Barbell Bench Press - 1x20, 1x15, 1x12, 2x7, 1x6, 1x5
DB Bench Press - 2x8
Incline DB Bench Press - 1x8, 1x7
Decline DB Bench Press - 4x7

--
Wednesday November 21st, 2007

Back

DB Deadlifts - 1x10, 1x8, 5x5
DB Bent-over Rows - 4x8
Single-Arm Rows - 4x7
Shrugs - 4x7

--
Thursday November 22nd, 2007

Shoulders

Seated Shoulder Press - 1x12, 1x10, 4x7
Arnold Shoulder Press - 4x7
Upright Rows - 4x8
Lateral Raise - 4x8
_________________
"Nudge, nudge, wink, wink. Know what I mean?"

DangerMused · Posted: Tue Jul 01, 2008 6:48 am Post subject:

SO much for regularly updating my journal! Laughing

The past seven months I've made great strides in strength training, although I suffered Bronchitis for several weeks in February / March, and lost a LOT of weight.

From late March - end of May, I was doing a simple 2-day split, which was repeated twice a week ; chest/back & shoulders/biceps/triceps. I also incorprorated several HIIT sessions after throughout the week (including after weights) and was able to get down to 8% bodyfat. During this period, i wasn't even concerned about gaining mass, but instead became focused on conditioning and muscle definition.

Since the start of June, I've returned to the split which helped me gain a ton of mass intially, including an improved 6-meal a day plan. This first month alone, I have gained 13 pounds Mr. Green

A typical day's diet of mine looks like -

meal 1 - Breakfast shake (650+ kcal, 400 of which is complex carbs)

meal 2 - Nuts & Raisins / Organic Yogurt

meal 3 - X2 Chicken Tortilla Wraps (or) Tuna Baked Potato / (or) Sandwich & hard-boiled eggs

meal 4 - Handful nuts & raisins / fruit (or) Post-workout shake / Cereal Bar

meal 5 - Beef Chilli / Brown Rice (or) Cajun chicken pittas / salad (or) Pork Loin Chops / cabbage and steamed broccli

meal 6 - Cottage cheese / fruit (or) handful nuts

I'm also supplementing Creatine pre-workouts, and L-Glutamine first thing in the morning and last thing before bed.
_________________
"Nudge, nudge, wink, wink. Know what I mean?"

DangerMused · Posted: Tue Jul 01, 2008 6:48 am Post subject:

SO much for regularly updating my journal! Laughing

The past seven months I've made great strides in strength training, although I suffered Bronchitis for several weeks in February / March, and lost a LOT of weight.

From late March - end of May, I was doing a simple 2-day split, which was repeated twice a week ; chest/back & shoulders/biceps/triceps. I also incorprorated several HIIT sessions after throughout the week (including after weights) and was able to get down to 8% bodyfat. During this period, i wasn't even concerned about gaining mass, but instead became focused on conditioning and muscle definition.

Since the start of June, I've returned to the split which helped me gain a ton of mass intially, including an improved 6-meal a day plan. This first month alone, I have gained 13 pounds Mr. Green

A typical day's diet of mine looks like -

meal 1 - Breakfast shake (650+ kcal, 400 of which is complex carbs)

meal 2 - Nuts & Raisins / Organic Yogurt

meal 3 - X2 Chicken Tortilla Wraps (or) Tuna Baked Potato / (or) Sandwich & hard-boiled eggs

meal 4 - Handful nuts & raisins / fruit (or) Post-workout shake / Cereal Bar

meal 5 - Beef Chilli / Brown Rice (or) Cajun chicken pittas / salad (or) Pork Loin Chops / cabbage and steamed broccli

meal 6 - Cottage cheese / fruit (or) handful nuts

I'm also supplementing Creatine pre-workouts, and L-Glutamine first thing in the morning and last thing before bed.
_________________
"Nudge, nudge, wink, wink. Know what I mean?"

DangerMused · Posted: Tue Jul 01, 2008 6:50 am Post subject:

Excuse the double post Embarassed

_________________
"Nudge, nudge, wink, wink. Know what I mean?"

DangerMused · Posted: Thu Jul 03, 2008 7:10 am Post subject:

Monday June 30th, 2008

Quads /Back / Biceps

Bent-Over Rows - 1x10, 4x8
Squats - 1x12, 1x10, 4x8
Single-Arm Rows - 3x8
EZ-Bar Curls - 1x12, 1x10, 3x8
Hammer Curls - 3x7

Meal 1 - Breakfast Shake
Meal 2 - x2 Chicken & Salad Tortilla Wraps / Strawberries
Meal 3 - x2 Slices Wholemeal Toast & Honey / Organic Yogurt
Meal 4 - P/WO Shake
Meal 5 - (Eating Out) Chicken Roast Dinner (small amount potatos) / Plenty of green vegetables.
_________________
"Nudge, nudge, wink, wink. Know what I mean?"

DangerMused · Posted: Thu Jul 03, 2008 7:15 am Post subject:

Tuesday July 1st, 2008

Chest / Triceps

Incline DB Bench Press - 1x12, 1x10, 3x8
Incline - Flat DB Bench Press - 4x8
Incline - Flat Flyes - 3x8, 1x10
Close - Grip Bench Press - 1x12, 3x10
Overhead Tricep Extensions - 4x8

Meal 1 - Breakfast Shake
Meal 2 - x2 Chicken & Salad Tortilla Wraps / x2 Boiled Eggs
Meal 3 - x2 Slices Wholemeal Toast & Honey / Organic Yogurt
Meal 4 - P/WO Shake
Meal 5 - Cajun Chicken / Potatos / Vegetables
Meal 6 - Cottage Cheese / Small bowl nuts & raisins
_________________
"Nudge, nudge, wink, wink. Know what I mean?"

mecalder · Posted: Sun Jul 06, 2008 11:29 am Post subject:

Nice job. Those wraps are some good, aren't they?

DangerMused · Posted: Sun Jul 06, 2008 6:32 pm Post subject:

Lol yup..I eat them all the time lol. And they only take a couple of secs in the microwave!
_________________
"Nudge, nudge, wink, wink. Know what I mean?"

DangerMused · Posted: Sun Jul 06, 2008 6:42 pm Post subject:

Thursday July 3rd, 2008

Legs / Biceps

Squats - 1x12, 1x10, 4x8
Stiff-Legged Deadlifts - 1x10, 4x8
Standing Calf Raises 4x10
Hammer Curls - 1x12, 1x10, 4x7

Meal 1 - Breakfast Shake
Meal 2 - Nuts & Raisins / Banana
Meal 3 - (Eating Out) Chicken Fillet with sauce / Mashed Potatos / Vegetables / Mixed Salad
Meal 4 - P/WO Shake
Meal 5 - x4 Egg Omelette (4w, 3y) With Cheese / Slice Wholemeal Bread
Meal 6 - Cottage Cheese
_________________
"Nudge, nudge, wink, wink. Know what I mean?"

DangerMused · Posted: Sun Jul 06, 2008 6:49 pm Post subject:

Friday July 4th, 2008

Chest / Shoulders

Incline-Flat DB Bench Press - 1x12, 1x10, 3x8
Seated Shoulder Press - 1x10, 4x7
Arnold DB Press 4x7
Side-Lateral Raise - 3x10
Upright Row - 3x10
DB Shrugs - 3x8

Meal 1 - Breakfast Shake
Meal 2 - Nuts & Raisins / Strawberries & Yogurt
Meal 3 - x2 Chicken Salad Tortilla Wraps / x2 Hard-Boiled Eggs
Meal 4 -Nuts & Raisins / Banana
Meal 5 - P/WO Shake
Meal 6 - Pork Chop / New Potatos / Broccli & Cabbage
Meal 7 - Cottage Cheese
_________________
"Nudge, nudge, wink, wink. Know what I mean?"