The Changes I Have Made In My Lifting
Added 2023-10-09 21:30:32 +0000 UTCHi there, late one, I know.
However I have recently received a question about If I have made any changes since the last gym vlog I did back in 2021.
If you guys wana see another gym vlog style video, just like this post.
However for the most part, things are still the same. I like to keep things simple, especially if it is something which is already working.
Like the old saying goes "If it is not broken don't fix it''
However here is the way I train:
I train 4 days a week. Sometimes I will train 5 or 6 but i will only train 5-6 days a week when I have free time and I'm not bored on those 5th 6th days. However 4 days a week is a requirement.
Make sense? Good.
Day 1 : Shoulders, chest, arms
1. Superset x 4 sets (2-3 minutes rest)
Shoulder press 12 reps
lateral side raises 12 reps
2. Superset x 4 sets (2-3 minutes rest)
Chest press 12 - 15 reps
Chest flys 12 -15 reps
3. Superset x 4 sets (2-3 minutes rest)
Hammer curls 10 reps
Dumbell curls 8 reps
4. Tricep pull down x 4 sets (2-3 minutes rest)
15 -20 reps
Day 2 : Shoulders, chest, arms
1. Superset x 4 sets (2-3 minutes rest)
Shoulder press 12 reps
lateral side raises 12 reps
2. Superset x 4 sets (2-3 minutes rest)
Machine Chest press 12 - 15 reps
Machine Chest flys 12 -15 reps
3. Superset x 4 sets (2-3 minutes rest)
Hammer curls 10 reps
Dumbell curls 8 reps
4. Tricep pull down x 4 sets (2-3 minutes rest)
15 -20 reps
Day 3 : Back & legs
1. Leg press or Hack squat x 4 sets of 15 - 20 reps (2-3 minutes rest)
2. Leg extension x 4 sets of 15 - 20 reps (2-3 minutes rest)
3. Hamstring curl machine x 4 sets of 10 - 12 reps (2-3 minutes rest)
4. Any Lateral rowing machine (for the back) x 4 sets of 12 - 15 reps (2-3 minutes)
https://www.youtube.com/watch?v=IYsqttdZRIU&t=13s&ab_channel=Nutritioneering
If your gym doesn't have any, just do lat pull down / then normal seated rows.
I will then finish of with EITHER lateral raises OR arms. (the same exercises as day 1 and 2)
Day 4 : Back & legs
1. Leg press or Hack squat x 4 sets of 15 - 20 reps (2-3 minutes rest)
2. Leg extension x 4 sets of 15 - 20 reps (2-3 minutes rest)
3. Hamstring curl machine x 4 sets of 10 - 12 reps (2-3 minutes rest)
4. Any Lateral rowing machine (for the back) x 4 sets of 12 - 15 reps (2-3 minutes)
https://www.youtube.com/watch?v=IYsqttdZRIU&t=13s&ab_channel=Nutritioneering
If your gym doesn't have any, just do lat pull down / then normal seated rows.
Again, I will then finish of with EITHER lateral raises OR doing arms. (the same exercises as day 1 and 2)
Feel free to copy this or adjust certain parts to suit you better.
IF I do go to the gym on days 5 & 6. I will shoulders and arms (same types as day 1 and 2)
What I eat:
NOTE: What I eat is mainly created in a way which aids a caloric surplus.
I eat the same food everyday, It's nothing fancy.
I train on an empty stomach. I will have water and coconut water 1 hour before I train.
When I come home:
- 5-6 fried eggs and 5-6 (Halal) sausages, with fruit or veg and then a mass gainer or protein shake.
A pack of eggs is around £2?? (I think) or less. depends where you get it. So is a pack of sausages. it's cheap. maybe £20 a week total I spend on food.
You could repeat this meal 2-3 times a day and you're getting in enough of your protein and calories.
Boring but it does the job.
For dinner, I'll have chicken and rice.... with a protein shake.
A pack of rice is £1 or less if you go for the none branded ones.
A Pack of 5-6 chicken pieces is £5 from Tesco, Aldi, Asda or Iceland.
I also use Creatine, every night 1 hour before I go to bed.
As you can see, my diet is nothing fancy, it's basic, cheap and boring but it works.
The most expensive things in the diet is supplements.
Protein shake By optimum nutrition
Mass gainer By Optimum nutrition
Creatine Monohydrate By optimum nutrition
Note: The supplements only help around 20%, but the results will come from your diet, consistent training and good recovery.
That's why i try not to train 5-6 days a week. Good recovery is equally as important as training. Recovery is highly underrated.
Tip: If you are SICK AND TIRED of having lumps in your protein shakes.
Then get yourself an electric shaker bottle. These makes drinking protein shakes less daunting.
It’s a protein shake bottle with blender installed.
It blends the shakes very smooth (no lumps or clumps)
Unfortunately I don’t have any affliate link or discount codes, I just thought it would be a good one to share for anyone who faces a similar problem with these damn protein powder shakes.
Then one I have is called the ‘promixx charge shaker’ it cost £10 MORE than the normal shaker.
Their normal shakers do the same, they just don’t have any in the black colour.
Just type promixx shaker on Amazon and you’ll see them. They are around £34
Throughout the day, I am keeping well hydrated, I drink around 2-3 litres of water everyday.
If you have any further questions, please write to me or comment below.
Train smart so you can train forever.
- Till next time.
Comments
How’d u overcome muscle fatigue training the same muscle groups, back to back days?
2023-10-11 13:49:00 +0000 UTCHi Godfather. Thank you for your post, it’s very helpful. I want to ask about your recovery process or routine, like massages or sauna use, or if you have any tips for recovery, please?
Fola Omi
2023-10-10 12:40:41 +0000 UTC
