
Originally Posted by
Grizzlyadam3000
Ah...right!
Workout tends to change from week to week but a typical example would be something like this.
Mon-Chest & Back
Deadlifts-5x8-12 Benchpress- 4x8-12
Barbell rows- 3x8-12 Incline Benchpress- 4x8-12
Weighted Chinups- 3x8-12 Decline Benchpress- 4x8-12
Dumbbell rows- 3x8-12
Wed: Shoulders
Pushpress- 3x8-12
DB overhead press- 3x8-12
Upright rows- 3x8-12
Side laterals- 3x8-12
BB shrugs-4x12
Fri-Legs
Squats-5x10-15
Front Squats- 3x10-15
SLDL- 3x10-15
Leg Curls- 3x10-15
Seated Calf Raises- 5x20
Standing Calf Raises-5x8
Sat-Arms
Closegrip BP- 4x8-12 Closegrip Pullups- 4x8-12
Skull Crushers-4x8-12 BB curls- 4x8-12
DB kickbacks-4x8-12 Reverse Grip Curls-4x8-12
Wrist Curls- 5x15
ABS are done eod: Planks/ Side Planks
Cardio is 2x per week: 4x40 yd dashes/ 2x100 yd dashes/ 1 mile jogging. "I LOATHE treadmills...adhd related"
Diet is fairly clean. I live in the south so the freezer is always stocked with lean meats from wild game.
Meal 1: 5 whole eggs/ 1 serving oatmeal/ 1 slice wheat toast/ 8 oz milkMeal 2: Turkey, Chicken, or Tuna on wheat/ 1 bananna or apple
Meal 3: Chicken breast or deer burger with a serving of white rice/ Broccoli/ Cauliflower
Meal 4: Preworkout shake - 52 grams of protein/ 1/2 cup Carbo Gain -190 grams carbs
Meal 5: Postworkout shake- Same as pre workout
Meal 6: One serving of meat "typically deer, beef, hog, or chicken"/ 1 baked potatoe or white rice/ 1 serving of steamed or grilled vegetables.
Diet generally stays the same except for the meat sources. Grew up in a house hold without junkfood or sodas so never developed too much of a taste.