Back to Basics

Derek · Posted: Sun Dec 30, 2007 10:20 am Post subject: Back to Basics

Once I get back at the iron, I think I'll be sticking with the old tried-and-true exercises...benches, rows, squats, deadlifts, etc. at least for a while. Maybe later I'll get into more isolation moves, once my core gets a little re-built. Smile

DangerMused · Posted: Mon Dec 31, 2007 11:53 am Post subject:

Hi Derek, the tradtional 5 day split has been working well for me, (gaining mass, working on core) although I need 24hrs rest after the 3rd day. It goes like -

Mon - Legs
Tues - Chest / Tris (only overhead extensions for tris at the mo.)
Weds - Back
Thurs - Rest / cardio (really need this 24hrs recoup for the time being, maybe not so much if / when my CNS becomes more hardy)
Fri - Shoulders
Sat - Biceps/Forearms
Sun Rest / cardio

I like to stick to the basic compound movements and lift heavy. I have previously done a 3 and 4-day split, but this routine suits me best, since I just like to hammer my workout under 45 mins.
_________________
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Derek · Posted: Mon Dec 31, 2007 12:26 pm Post subject:

Looks like a good sched...you're not hitting too many muscle groups in one day, which allows for a more intense workout. Combined with a good diet, it should get some great results!

DangerMused · Posted: Mon Dec 31, 2007 1:31 pm Post subject:

Thanks

As for diet, a typical day would look like this -

Wake up -
5g L-Glutamine

Breakfast -
Instant Porridge (sometimes just oats) w/ milk
x4-5 whole eggs

Snack -
Usually something boring like a single cottage cheese / tuna sandwhich (or) a 3/4 pint semi-skinned milk and fruit

Lunch -
Chicken Breast (sometimes in homemade tomato sauce) / whole wheat pasta (or) x2 chicken/ tuna in whole wheat pittas
fruit (usually a banana or 2)
Fish oil

Pre / snack -
x2 slices wholegrain toast w/ peanut butter / honey
fruit
5g Creatine / 5g BCAAs

Post / snack -
x2 scoops (50g) whey protein / (100g) fine oats / water
5g L-Glutamine
5g BCAAs

Dinner -
Beef chilli w/ wholegrain rice / pitta
Pork / Chicken w/ Jacket Potato / salad
Fish Oil
Multivitamin
Fibre Supplement (need these, lol Crying or Very sad

)

Snack -
x2 scoops (50g) whey protein / semi-skinned milk
fruit

Before Bed -
5g L-Glutamine

I still have a habit of eating carbs after dinner (usually a bowl of museli) but I don't think its going to do me any harm, considerig I'm bulking.

It's probrably still not perfect, but its better than it used to be!
_________________
"Nudge, nudge, wink, wink. Know what I mean?"