cranium10’s BodyBlog

Day 1 - Chest

Barbell Bench Press

• 8 Sets each set 12 reps (1 min rest)….if i can’t perform 12 reps i drop the weight

Dumbell Fly (flat bench)

• 6 sets each set 12 reps (1 min rest) …if i can’t perform 12 reps i drop the weight

Incline Bench Press

• 6 sets each set 12 reps (1min rest)….if i can’t perform 12 reps i drop the weight

Dumbell Fly

• 6 sets each set 12 reps (1 min rest)….if i can’t perform 12 reps i drop the weight

After that I hit my abs and then 20-30 minutes of cardio….if you skip cardio in the morning then do 10 mins of slow pace cardio for recovery.

Day 2 - Back

Chin-up

• 6 sets of 12 reps weighted or assisted (1 min rest)

Rear Lat Pulldown (cable)

• 8 sets of 12 reps (30 sec rest) if i can’t perform 12 reps i drop the weight

Front Lat Pulldown (cable)

• 6 sets of 12 reps  (30 sec rest) if i can’t perform 12 reps i drop the weight

Bent-over Row (barbell)

• 6 sets of 12 reps (30 sec rest) if i can’t perform 12 reps i drop the weight

Again finish of with some abs and cardio

Day 3 - Arms

Superset - Biceps Curl / Triceps Pushdown (cable)

• Do this superset without rest…non stop meaning once you finish with the biceps curls hit the triceps pushdown and once that is finish immediately hit the biceps again!
• 16 sets 12 reps per set NON-STOP!
• 1 set = biceps curls and triceps pushdown that is 1 set!
• Once finish do some streching and drink some water for 10 minutes

Superset - Bicep Curls (barbell) / Triceps Dip or skull cruncher

• Same thing non-stop
• 16 sets 12 reps per set non-stop!
• if i can’t perform 12 reps i drop the weight

Hit the abs as I skip cardio as this workout is really taxing!!

Day 4 - Shoulders

Behind Neck Press (barbell)

• 6 sets 12 reps per set (1 min rest) if i can’t perform 12 reps i drop the weight

Alternate Front Raise (dumbell)

• 6 sets 12 reps per set (1 min rest) if i can’t perform 12 reps i drop the weight

Upright Row (barbell)

• 6 sets 12 reps per set (1 min rest) if i can’t perform 12 reps i drop the weight

Lateral Raise (cable)

• 6 sets 12 reps per set (1 min rest) if i can’t perform 12 reps i drop the weight

Finish off with some abs and cardio

Day 5 - Legs

Squats

• 8 sets 12 reps per set (max 2 min rest) if i can’t perform 12 reps i drop the weight

Leg Press

• 6 sets 12 reps per set (1 min 30 sec rest) if i can’t perform 12 reps i drop the weight

Leg extension

• 6 sets 12 reps per set (1 min rest) if i can’t perform 12 reps i drop the weight

Leg Curls

• 8 sets 12 reps per set (1 min rest) if i can’t perform 12 reps i drop the weight

Stiff Leg deadlifts

• 8 sets 12 reps per set (1 min rest) if i can’t perform 12 reps i drop the weight

Finish of with some abs

Day 6 

Do some cardio and hit my forearms, traps and calfs

There you have it thats my routine at the moment…can’t wait to see the results…..3 more weeks to go!

Peace!

Breakfast

- 1 and a half scoop of oatmeal + raisins + linseed + cinnamon

- 6 egg whites and 2 yolks

Mid morning snack

- 1 can of tuna with a protein content of 27 g

- 1 wholemeal pitta bread

Lunch

- Wholemeal pasta or spaghetti or brown rice with 1 chicken breast with vegetable.

Mid day snack (before heading to the gym)

- 1 can of tuna

- 1 wholemeal pitta bread

Post workout drink

- 2 scoops of whey

Post workout meal

- Same as lunch

Last meal of the day

- 6 egg whites and 2 yolks

In total I have 6 meals a day….

I would appreciate any comments

Cheers

Ok for the past few months since my last post I have screw up my diets and my exercise. So this time I am going to try Nitic Oxide by Gaspari Nutrition. Since I bought a 1 month supply I am going to dedicate this whole month to my workouts and diet. If I fail I will just quit bodyspace! So I will put up my current picture and compare it after 1 month. I will also list down my excercise program and my diet plan.

It is so difficult to motivate myself so this time I told my friends that I am doing so there is no escaping if i fail!

Cheers

Here is my sample diet where I eat 6 meals a day

Breakfast

- 6 egg whites and 2 yolks

- 1 bowl of oatmeal with linseed+raisins+cinnamon

Snack

-3 eggs whites + 1 yolk + half can of tuna

- 1 table spoon of  peanut butter
Lunch

- 1 chicken breast

- 1 serving of vegi

- some almonds

- a little bit of sauce

Snack

- 3 eggs whites + 1 yolk + half can of tuna

After working out

Post workout shake

- 2 scoops of whey + 1 scoop of oatmeal

Dinner
- Chicken breast

- 1 serving of vegi

- 1 small serving of buckwheat noodles (gluten free)

- 1 small serving of almonds

- a little bit of sauce

Snack

- 6 eggs white + 1 yolk

This is my sample diet i basically eat the same thing all the time. However sometimes I do sub my chicken with beef or pork. But my carbs intake will always remain low.

Ta Ta

Ok finally I manage to get some picture today after my last day of eating all the fried food I can get on. So tomorrow I will be back on the diet.

 Basically I weight about 75 kg which is 165 lbs so a day I need a minimum of 165 grams to 190 grams of protein. I am also going to cut my carb intake to about 100 grams - 150 grams a day. My target fat intake will be about 60-80 grams of fat!

Total calories

Protein 165*4 = 660

Carbs 150*4= 600

Fat 80*9= 720

Total is 1980. My target is to eat at least 2250 to 2500 calories a day so I will add in additional food stuff like a protein bar or a packet of crisps!

well in order to know if this diet works there is only one way to find out……I am going to be on it!

Anyway when I have the time I will write down what food I have on a daily basis.

Till then TATA

Protein 165

Since I don’t have a camera at the moment I will just post my old pictures. Well it’s been awhile since I been trying to get lean and cut but I wasn’t following my diet plan properly. I was doing 4 days on and 3 days off so basically the results were minimal. So i have decided to join  bodyspace to motivate myself and to get back on the diet! I plan to only a 1 cheat meal in a week!

I will post my current picture pretty soon and update it every 2 weeks to see how is the progress. In addition to that, I will post what I will be eating and would appreciate any suggestions and comments. If I have time I will also try to share some of the food recipes I cook. I will do a 6 meal a day diet.

 Take care now and I will be back with some recent pictures.

 Ta Ta

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