DISCLAIMER

I am not a doctor and I am not trying to be. Before you start any exercise program you should contact your doctor before doing so.

MY NUTRITION

3 meals per day. Containing; complex carbohydrates, proteins, fibers and good fats. All liquids are calorie free; water, tea, coffee, green-tea. 3 snacks per day. snacks 1 & 2 can be made of complex carbs, proteins, fiber, but snack 3 is protein based. Liquids have no calories; black coffee, black tea and about 3 liters of water per day.

SUPPLEMENTS

Mixed Whey Protein and Creatine shake 30 min before workouts.
Sports Recovery Shake after workouts (contains whey, creatine, carbohydrates and essential amino acids).
Also taking creatine on non workout days before lunch.
Cod Liver and Omega 3 oils.

STRENGTH

Mon, Wed & Fri: working out at my local gym, 30 min sessions. Currently lifiting heavy weights with 6-8 or 8-10 reps.

CARDIOVASCULAR

RUNNING: (Tue, Thur & Sat) Running a circuit and setting time goals. Once I have reached the time goal then the circuit gets tougher. CYCLING: If I feel that I am going to dip into a plateau I will plan a long and hard cycle (normally on Saturdays).

New Workout – New Challenge

Posted by: disciplineorregret : Category: Workout Program

I am changing my workout again for next week, making it tougher and more challenging. Have a look below;

Mon, Wed & Fri – Strength Training

Weighted Crunch (upper abs) 12x
Bent-Knee Pull In (lower abs) 12x
Double Crunch with Cross (oblique) 12x
Two-Point Bridge (transverse abdominis) 5x
Superman (lower back) 12x

Combining upper and lower body moves together

Squat with Side Raise (glutes & shoulders) 12x
Pile Squat with Bicep Curl (hamstrings & biceps) 12x
Push Up (chest) 12x
Fly (chest)
Bench Press (chest)
Bent Over Flyes (back) 12x
Tricep Dip (triceps) 12x

I am planning to do this workout for the next three weeks incorperating the overloading principle into this so that each workout will have a slight twist to it.

WEEK 1: dumbbell weight = 13kg (28.6lbs)

Mon: With stretches in between exercises, taking 45 minutes

Wed: Without stretches in between exercises, taking 30 minutes (still stretching before)

Fri: Without stretches in between exercises, taking 25 minutes (still stretching before)

WEEK 2: dumbbell weight = 18kg (39.6lbs)

Mon: With stretches in between exercises, taking 45 minutes

Wed: Without stretches in between exercises, taking 30 minutes (still stretching before)

Fri: Without stretches in between exercises, taking 25 minutes (still stretching before)

WEEK 3: dumbbell weight = 18kg (39.6lbs)

Mon: undecided

Wed: undecided

Fri: undecided

If anyone has any suggestions for my overloading during the third please drop it into a comment. It will be appreciated and most welcome.

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No Responses to “New Workout – New Challenge”

Steve Says:
February 16th, 2008 at 2:28 pm
You are a machine!!! Keep it up Andrew, as I get closer to the end of my Belly Off program, I’ll be looking at what you’re doing as examples. Thanks for sharing!
disciplineorregret Says:
February 17th, 2008 at 1:17 am
Hi Steve, get your hands on a copy of the Men’s Health Home Workout Bible it is an awesome resource, a true investment. I use it to put all my workouts together.

Take care,
Andrew
Steve Says:
February 18th, 2008 at 11:32 pm
I was just looking at a copy of that at the store the other day. If I remember correctly, it has Brady Quinn & LeBron James workouts in it. And those are two guys who play for Cleveland (my hometown) sports teams.

Also, I wanted to let you know that I’ve been seeing and hearing more about how stretching before a workout is bad. Everything I’m seeing says that stretches should be saved for cool down periods. Let me see if I can find the resources I was talking about and I’ll send them to you.

TC
disciplineorregret Says:
February 19th, 2008 at 1:38 am
Hi Steve, yeah the Brady Quinn & LeBron James workouts are solid.

(“if you want I can scan them for you and email them to you, but don’t tell any one!”, whispered Andrew. )

Let me know what you find out about stretching before workouts, I’ll start doing some digging tonight too.

Take care,
Andrew