A strangely factual post about my routine... Posted on 01 Apr 18:18 , 0 comments

A few people have asked so..

So thought I would upload my workout programme, it is not something I stick to religiously, I may vary what I do according to how my body feels on the day but its useful to have a guide or idea of what needs to be covered in a session.
It helps when my mind goes blank and I don’t want to look uncool so I surreptitiously look at my phone and voila I look competent again. 
It was designed by my partner the Rickster based on a variation of his old programme, a modified cube method. 
I am also two days in to a new diet also written by Rick, seeing as everyone in our house is food prep mad at the moment I thought being the easter holidays I would give it a go for a few weeks to see if I feel the benefits, right now I don't enjoy the restrictive feeling of having the same set of meals repeatedly, but I did have a good session, this may just be down to having a good nights sleep though!
I cant claim to be hugely interested, but the diet is based around 2450 calories on training days with a balance of 30% protein 40% Carbs and 30% fats mostly from fish nuts and coconut oil as well as my usual base of supplements, Red Mist, Intracell and Recover EX by Boditronics, Greens Freak by Pharma Freak and Dr Zaks Protein bread
WEEK ONE.
Day one, Pull - volume:
Deadlifts 60% 6 sets of 12.
Pull ups three sets to failure.
Bent over rows (tbar or dumbbell) 3 sets of 8.
Lat pull down or row machine 4 sets of 10.
Light good mornings 3x8.
One bicep exercise 4x8.
Day two, push - heavys chest bias. 
Flat bench. 1 set of 12 light, 1 set of 8 moderate, 1 set 5 heavy, 5 sets of 2-3 heavy as able.
Chest press 4 sets of 5
Cable flys 3 sets of 12
Dumbbell press 4 sets of 5
Tricep extensions cable 4 sets of 8 
Day three, legs - max.
Squats, as many warm up reps as required, up to a PB attempt.
Heavy lunges, 3 sets of 4
Heavy leg press 5 by 5 
Leg extension 3 by 15 
Leg curl 3 by 15
Day Four. Events training or conditioning/cardio and bits wanted to catch up on.
WEEK TWO
Day one, Pull - heavy:
Deadlifts 80% 6 sets of 5.
Pull ups three sets to failure.
Bent over rows (tbar or dumbbell) 3 sets of 5.
Lat pull down or row machine 4 sets of 10.
Moderate sldl 3x5.
One bicep exercise 4x8.
Day two, push - heavys shoulder bias. 
Seated shoulder press or standing if required. 1 set of 12 light, 1 set of 8 moderate, 1 set 5 heavy, 5 sets of 2-3 heavy as able.
Incline press 4 sets of 5
Dumbell lateral raises 3 sets of 12
Dumbbell shoulder press 4 sets of 5
Tricep extensions cable 4 sets of 8 
Day three, legs - volume.
Squats, 2 sets of 12, 2 sets of 8, 2 sets of 6, 2 sets of 4. All A2G
Lunges 4 sets of 12
leg press 5 by 12
Leg extension 3 by 10
Leg curl 3 by 10
Day Four. Events training or conditioning/cardio and bits wanted to catch up on.
WEEK THREE
Day one, Pull - heavy:
Deadlifts warm up to test max then 3 sets of 2 as heavy as possible.
Pull ups three sets to failure.
Bent over rows (tbar or dumbbell) 3 sets of 5.
Lat pull down or row machine 4 sets of 6
Rack pulls or shrugs on the smith. 
One bicep exercise 4x12.
Day two, push - volume. 
Flat bench 6 sets of 12
Incline press 4 sets of 10
Seated shoulder press 3 sets of 8
Dumbell front raises 3 sets of 10
Dumbbell shoulder press 4 sets of 5
Tricep dumbell extension 4 sets of 8
Day three, legs - triples.
Squats, warm ups to 85% 6 sets of 3 A2G
Front squats, 3 sets of 8
leg press 5 by 10
Leg extension 3 by 10
Leg curl 3 by 10
Day Four. Events training or conditioning/cardio and bits wanted to catch up on.
Return to week one.