Shrek

Howdy.
I will be travelling to Europe for 5 weeks in from the 3rd September, so I have changed my routine from a more traditional 5x5 to this one I conconcted myself from bits and peices. It will be 3 days per week focusing on full body workouts






Day 1

• Squats - 3 x 8
• Barbell Rows - 3 x 8
• Bench Press - 3 x 8
• Standing Military Press - 3 x 8
• Abs

Day 2

• Deadlift - 3 x 8
• SLDL - 3 x 8
• Chins - 24 reps (may take 4-5 sets)
• 30 deg Incline Press - 3 x 8
• Calf Raise - 3 x 8 (Alternating between seated and standing each workout)

Day 3

• Squat - 3 x 8
• Barbell Row - 3 x 8
• Bench Press - 3 x 8
• Military Press -3 x 8
• Abs

No direct arm workouts.

Diet

1. 8 eggs with bowl of oats or 2 slices low GI toast
2. 200gms chicken 30 almonds
3. 200gms chicken 30 almonds
4. 50gms whey shake 30 almonds
5. 250gms Steak + Sweet potato or rice, salad or green vegies (this is post workout meal)
6. 4 eggs, 250gms cottage cheese, 2tbs natty peanut butter.

I do not have post workout shake. I have 10gms BCAA, 10gms EAA's, 10gms Leucine, 10gms L-Glutamine, 4gms Beta-Alanine mixed up and I drink this pre, during and post workout. I add 5gms of creatine post workout.

The meals are roughly 3hrs between except 4 and 5 because i rain in between but keep postive nitrogen balance due to the amino's.

Thanks for reading.

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Cheers
Adrian

"Don't spend much time listening to someone talk about something they have never done."

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Kyle Aaron

You must be tough to do presses after bench, or deadlift after straight-legged deadlift... I could only do one of those pairs in a session.

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Apt Physical Training, CBD and southeastern suburbs, Melbourne, Australia
lift like an ox, eat like a horse, sleep like a log
PRs:- 5km 17'30"; 5RM SQ105 BP82.5 RW87.5 OHP57.5 DL127.5
aptphysicaltraining[at]yahoo.com.au

Shrek

Yes, I'm tough.... ehehehehehe

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Cheers
Adrian

"Don't spend much time listening to someone talk about something they have never done."

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BoyFromAus

good luck big fella.. that looks like a good routine for overall strength gain.. is it?

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Background: 01-Oct 2008 to 15-Oct 2009, fat loss. 19-Oct-2009 to _____ strength training.
Strength: Squat 3x10: 100kg, Deadlift <to confirm latest>
'Get Ripped or Die Tryin'

Shrek

Yes it is great for strength seeing there are no isolation exercises.

I would recommend this for intermediate lifters or advanced lifters looking for an alternative routine or can only train 3 days per week.

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Cheers
Adrian

"Don't spend much time listening to someone talk about something they have never done."

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tonyharrison

I'm going to be doing a workout plan much like that as soon as i can change gyms. Taking the advice from Markos and Shrek. Ill do my own diary when i start.

How much do you weigh Shrek? Would you expect to gain weight on that diet? What comes first in you diet, the chicken or the egg??...crickets chirping

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BW @ 100kg: Squat: 150kg, Deadlift: 175kg, Bench Press: 120kg, Press: 72kg, Powerclean: 95kg

howzit

Nice, how many yokes?

I hate stiff leg deads, they look bad for ya back.

Shrek

That diet is not designed to gain weight. I am currently at 98kg down fron 105kg. I'll be happy to get down to 95-84 before I go.

Also I do not discriminate between chicken or egss, they both go down equally

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Cheers
Adrian

"Don't spend much time listening to someone talk about something they have never done."

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domo87

thats an intense diet shrek, you must love your almonds, do you by your meat in bulk?

i may try purely compund excercises for a month once i've finished my 12 week progressive program

howzit

So you eat them all full?