Originally Posted by shorty

Hey guys, last week i injured my tendon in my quad so now i have time to rethink my lifts and see what ive been doing wrong and how i can improve things, but most of all not injure myself again as i was trying to go off the weight and not off the quality of the lifts.

so ive decided to drop the weights considerably and gonna go higher reps to really focus on the muscles that i work - ie very slow, pause kinda workout. I raised my rep count from 6/8 to 12/15 and found it realy helped with my progress. Not with just breaking through the plateau but i honestly think it helps to add mass better.

my long term aim is to lose overall body fat while maintaing a decent frame, im not looking to be big...my main aim is to look balanced / lean (cover model ..so to speak, i hate that term of phrase, but get the idea!)

heres what i'll be doing and eating when ive recovered (this is just an example as changes will be made, ie routine change every 2 months, adding different foods etc etc)

another reason for this change in training especially is that since ive had physio on both knees (partilla tendon? spelling) and now the recent injury is that i wont be able to go as heavy for legs as i do my upper body..thus i feel the proporton of my body wont look balanced!

Training 4 day split 3 day rest!

New plan gym & diet plan	Sets/reps
Monday - Chest & Biceps
10 min warm up/stretch when resting id strecth between sets also. Helps you get more out of the next set.
Bench press incline	3 x 15
flat dumbbell flyes	3 x 15
Cable crossovers	3 x 15
ez bar curl	3 x 15
hammer curls	3 x 15
concentration curls	3 x 15
25-30 mins boxing
Tuesday - Legs & Abs
10 min warm up/stretch
45 degree leg press	3 x 15
hack squat	3 x 15
leg extensions/leg curls	3 x 15
Calf raises seated/standing	5 x 15
hanging leg raises	3 x 15
crunches	3 x 40
25-30 walking/cycling
Thursday - Shoulders & Triceps
10 min warm up/stretch
shoulder press barbell/dumbbell	3 x 15
side laterals	3 x 15
front raises id experiment with some upright rows and see what works best. i used to conduct front raises all the time but switched to the rows and it helped big time.	3 x 15
Dips	5 x 15
Skull crushers	3 x 15
Rope pull downs	3 x 15
25-30 mins boxing
Thursday - Back & Traps
10 min warm up/stretch
deadlifts	3 x 15
lat pull downs id swap from some wide grip chinnies	3 x 15
seated rows	3 x 15
Reverse flyes (rear delt)	5 x 15
dumbbell/barbell shrug	5 x 15
25-30 mins rowing

Diet & supplementation

Time	Diet & supplementation on training day
meal 1 - 8-9am	30g Whey protein
	5g L glutamine
	50g Wholegrain Ceral / oats id up the oats on workout day. 75g.
	3 fish oil tablets
meal 2 - 10.30-11am	2 pieces of fruit
	10g almonds
	1 tin of mackeral
meal 3 - 1-2pm	chicken salad sandwich on wholemeal bread
3.30-4pm (pre workout)	4 tabs of bcaa's
	3g AAKG 3g Arginine EE - why both?
	3g Creatine EE
	5g L glutamine
5.30 - 6.30pm	workout
meal 4 - 6.30 - 7pm	40g Whey protein
	5g L glutamine
	3 pieces of white bread
	3g Creatine EE
	3g AAKG 3g Arginine EE
	2 multivits
meal 5 - 8-9pm	1 chicken breast
	1 bag of mixed veg
	small portion basmati rice
meal 6 - 11-11.15pm	4 tabs of bcaa's
	5g L glutamine
	20g oats. Id get a slow release protein im there instead. Some cottgae cheese, quark (eat it on ryvita and drop the oats?) or micellar casein.
	3 fish oil tablets

the diet while im at work will stay the same as its difficult to get from my desk to go and eat so convient food is what i need....also i dont want to rely on shakes..and another thing is to get a balance of protein,carbs,fats, vits & minerals throughout the day as well as drinking 3-4 litres of ice cold water!

i know its a long post so if no body replys or gives any feedback i'll pressume you fell a sleep before you got to the end...(or its a spot on plan )

cheers in advance!!