New Workout

[Lee J B]

Ok Guys Since I am bored out of my head, and this cast is going to be off soon, I decided thats its time to start over again.. and therefore .. this means yes you guessed it a new workout... also importantly i will not be starting this until after my physio obviously take a look and see what you think, my diet i am still improving and working on a new one :

Workout


Monday –

1) Shrugs 3 x 12, Reverse Shrugs 3 x 12
2) SLDL’s - 12, 10, 8, 6.
3) Press Ups 3 x 10
4) Upright Rows - 12, 10, 8, 8.
5) Standing Military Press – 3 x 12
6) Side Laterals 3 x 12
7) Standing Dumbbell Press 3 x 12
8) Abs – (R1, R2, R3 – Triple Series x 3 Sets 1 Minute Break Between Series) – Crunches, Hip Ups And Side Crunches, Ab Vaccum.

Tuesday –

1) Flat Bench Press - 12, 10, 8, 6, 4.
2) Dumbell Flyes – 3 x 12
3) Incline Bench Press – 12, 10, 8.
4) Bentover Row – 12, 10, 8, 8.
5) Personalised Exercise (dumbbell stretches) 3 x 12
6) Dumbell Raises 3 x 12
7) Lying Dumbbell Extension 3 x 12
8) Standing Tricep Extension 3 x 12


Wednesday –

1) Barbell Curls – 12, 10, 8, 6.
2) Hammer Curls – 3 x 12
3) Dumbbell Curls – 3 x 12
4) Concentration Curl – Both Arms – 2 x 10
5) HIIT Training @ 20min, Wind Sprints
6) One Arm Dumbbell Row – 2 x 10
7) Abs -- (R1, R2, R3 – Triple Series x 3 Sets 1 Minute Break Between Series) –
Bench Crunches, Reverse Crunches, Cross Crunches, Ab Vaccum.

Thursday –

1) Squats – 12, 10, 8, 6, 4.
2) SLDL’s – 12, 10, 8, 6.
3) Lunges – 3 x 12
4) Barbell Wrist Curls – 3 x 25

Friday –

Gym

Special emphasis on missed leg exercises, press, curl, and extensions. Special emphasis on forearms also, HIIT x 1 @ 20min, Sprints. Abs -- (R1, R2, R3 – Triple Series x 3 Sets 1 Minute Break Between Series) – Decline Crunches, Reverse Decline Crunches, Side Crunches, Ab Vaccum.

ABS =
Crunches – 15 Reps (R1)
Hip Ups – 15 Reps (R2)
Side Crunches – 15 Reps x 2 (R3)
Reverse Crunch – 15 Reps (R2)
Cross Crunch – 15 Reps x 2 (R1 & R3)
Decline Crunch – Reverse Decline Crunch --15 Reps Each. (R1)(R2) Respectively
Bench Crunch – 15 Reps (R1)
Ab Vaccum - 20 Reps (R1, R2, R3)

R1 = Region 1 = Upper Abs
R2 = Region 2 = Lower Abs
R3 = Region 3 = Obliques



Sat & Sun = Rest Days

HIIT = High Intensity Interval Training.



NOTE : I have not put the weight in as i have been off training for so many weeks that i need to get a feel for the weight for every exercise really, so ill add them when i know what im using.

Best of luck to you in your new workout Lee. It will feel great to be back at it. Maybe you will even see some impressive gains from this forced layoff.

[Lee J B]

Thanks Iron , you think the routine is ok then ?

[galileo]

Don't do (HIIT) cardio after working out. Your body is in a (muscular) catabolic state and you're going to be sacraficing muscle to do your sprinting.

[Lee J B]

Diet – Daily Routine


7:00 – Wake Up, HIIT Training. On Ab Days – Abs will be done after a 5min break here.

7:20 – Breakfast: Cod Liver oil multivitamin cap, Bottle of water (500ml), Half a scoop of protein powder with mixed with a glass of milk and 1 tablespoon of flaxseed oil, Wholegrain cornflakes / Wheetabix with milk.

9:30 – Mid Morning: Apple (Keep up that metabolism)

12:00 – Lunch: 2 slices of brown bread, meat, Veggies.

2:30 – Mid Afternoon: Apple & Yoghurt.

4:00 – Workout. After Workout = 2 Scoops of protein powder mixed with glass of milk. Bottle of water (500ml)

5:30 – 6:00 – Dinner: Pasta, Bottle of water, 2 eggs with yolks, Veggies / Salad, Maybe extra bit of meat.

11:00 – Bed: Half a scoop of protein powder mixed with milk.


So what you guys think then, to this and the workout, i think i need some help with the diet?

[Lee J B]

Dan , now its all up, is it ok ? HIIT will be done before breakfast with weights well long after in the afternoon , everything should be ok by then.... ?