hi guys and girls
After viewing many shows recently ive realised i would idealy want to gain another 1.5 -2 stone before attempting to go on stage. Mainly needing my leg mass to increase , so ive decided to do a journal logging my progress or non progress.
my current workout
monday
squats
leg press
lunges
leg curl
seated calf raises
donkey calf raises
tuesday
bench press
incline db press
flys
cable cross overs
standing bicept curl db
seated hammers db
concentration curls
wed
shoulder press db
shrugs
laterial raises
reverse delt machine
delt raises db
front raises db
thur
deadlifts
stiff leg dead lifts ( may throw in some front squats aswell)
hamstring curl
leg curl (burn out sets)
calf raises
donkey raises
fri
wide grip lat pull ups
bent over row wide
seated row narrow
tricept dips
close grip bench
skull crushers
typical food
wake 4 x whole eggs srambled on wholemeal toast or 100g oats
8.00 tea multi- vits 2 x fish caps 2x liv 52
9.00 5 x weetabix with nat honey
11.00 pro -peptide shake with 5 g creatine
train around 12 - 12.30
pwo pro recovery shake
5 g creatine
2.30 2 x turkey steak with either brown pasta or sweet potatoe, mixed
veg. 2 x fish oil caps
4.00 work time
mrp shake or muscle milk
7.00 same as 2.30 meal or
2 x tuna sandwiches 1 x banana, oat bar ,
2 x fish oil caps
10.00 3 x ricecakes with cottage cheese
currently 14 stone and bf around 16% any help or advice would be great
