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Some Advice

  • 27-05-2010 10:04pm
    #1
    TheZ
    Registered Users, Registered Users 2 Posts: 451 ✭✭


    Looking for some advice on routine - major hole is no heavy barbell squats or non SL DL, working on foam rolling and flexibility in evenings (10 minutes an evening only) with stretching but for now am not doing them, am i missing out hugely if i don't do them

    Interested in Crossfit - prob at end of summer if I am honest - what time does Sandyford CF open during week

    Thanks in advance

    Currently
    6'
    77kg
    10%/11% bodyfat
    Goal is get to 80kg, get stronger, little bit leaner (single figure bodyfat) and improve flexibility

    Currently do about 5 45 minute sessions a week

    Day 1

    Chin Ups - BW + 25kg - 4 X 6
    Superset with
    Weighted Dips - BW + 35kg - 4 x 6
    One arm row with 40kg DB - 3 X 10
    Incline DB Bench Press - 27.5kg DB - 3 X 10
    Tricep Rope Pulldowns - 3 x 10 - 60
    Hanging Leg Raises - feet to bar - 3 X 10

    Day 2

    Row for 5mins
    Some form of metcon
    200m Sprints X 6
    foam rolling

    Day 3

    Lunges 30kg DB each hand - 14 (7 per leg) x 4 or squats with 30kg DBs
    Split squats - 17.5kg DB each hand - 3 x 10 each leg or
    SLDL - 3 X 8 - 85kg

    Leg curl machine - 80 - 3 x 10

    Shoulder - DB press - 22.5kg DBs
    Lateral raises - 17.5kg - 3 x 10
    Back extensions with 10kg plate or some ab work

    Day 4

    As per day 2

    Day 5

    Chin Ups BW - various grips
    Dips BW
    Lunges 30kg DBs
    Triceps Pull Downs
    Bicep Curls
    Ab work


    Diet

    Two scoops ON Whey
    Oats, walnuts, blueberries, flaxseed, pumpkin seeds, milk
    Jack'd (if gym day)
    Gym

    Post work out
    Two scoops Celltech

    9am Latte

    10am Two scoops ON Whey with water

    11.30am Peanut Butter on Two oatcakes

    1pm Salad with turkey or a wrap with chicken, peppers, cheese

    3pm two spoons peanut butter


    6pm ON Whey two scoops with milk


    7.30pm Dinner - meat and veg or omelette

    Snack - dark chocolate and some walnuts, espresso
    maybe a babybell cheese or an apple other days as snack

    Before bed - ON Whey two scoops with milk
    Natural yoghurt or cottage cheese

    drink a fair bit of water during day


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