Shrek's Training - Ausbb

Shrek · 02-08-2009, 09:03 PM

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.

Kyle Aaron · 02-08-2009, 09:15 PM

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.

Shrek · 02-08-2009, 09:21 PM

Yes, I'm tough.... ehehehehehe

BoyFromAus · 03-08-2009, 02:26 PM

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

Shrek · 03-08-2009, 07:10 PM

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.

tonyharrison · 05-08-2009, 02:41 PM

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

howzit · 05-08-2009, 03:40 PM

Nice, how many yokes?

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

Shrek · 05-08-2009, 07:32 PM

Quote:

Originally Posted by 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

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

Quote:

Originally Posted by howzit

Nice, how many yokes? How many eggs?

I hate stiff leg deads, they look bad for ya back. Not if you do them correctly and arch your back to avoided rounded the back.

domo87 · 06-08-2009, 03:38 AM

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 · 06-08-2009, 12:12 PM

So you eat them all full?

02-08-2009, 09:15 PM	#2 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	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. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

03-08-2009, 02:26 PM	#4 (permalink)
BoyFromAus Elite Member Join Date: Jun 2009 Gender: Posts: 800	good luck big fella.. that looks like a good routine for overall strength gain.. is it? __________________ Reloaded

05-08-2009, 02:41 PM	#6 (permalink)
tonyharrison Junior Member Join Date: Feb 2009 Gender: Posts: 171	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 __________________ BW 96kg / 1RMs Squat Untested / Bench 120 / Press 77.5 / Deadlift 190 / Powerclean 100

05-08-2009, 03:40 PM	#7 (permalink)
howzit Regular Member Join Date: Dec 2008 Location: Perth, WA Gender: Posts: 348	Nice, how many yokes? I hate stiff leg deads, they look bad for ya back.

06-08-2009, 03:38 AM	#9 (permalink)
domo87 Member Join Date: Jul 2009 Location: Perth, WA Gender: Posts: 90	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

06-08-2009, 12:12 PM	#10 (permalink)
howzit Regular Member Join Date: Dec 2008 Location: Perth, WA Gender: Posts: 348	So you eat them all full?