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
- 8 eggs with bowl of oats or 2 slices low GI toast
- 200gms chicken 30 almonds
- 200gms chicken 30 almonds
- 50gms whey shake 30 almonds
- 250gms Steak + Sweet potato or rice, salad or green vegies (this is post workout meal)
- 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.
