[mono217]

I had a blog going but didn't keep it up because of exams, but they are done with now and I am hoping to be heading off to uni in september but I have my diet and routine in order with a solid job so its all good.

Item Fat Carbs Protein Calories
Breakfast
Protein Shake 70g 3 12 54 294
100g liquid egg white 0 1 10 46
Mid Morning
2 Chicken Breast 8 0 72 386
100g Brown Rice 3 77 8 370
Lunch
2 Chicken Breast 8 0 72 386
100g Brown Rice 3 77 8 370
Post workout
Protein Shake 70g 3 12 54 294
100g cashews 50 24 22 628
Dinner
2 Chicken Breast 8 0 72 386
100g Brown Rice 3 77 8 370

Whole Milk 2 L 48 100 80 1240

Total 137 380 460 4770

Chest
4 sets of Incline Dumbbell Press, 8-10 reps
4 sets of Bench Press, 8-10 reps
4 sets of Incline DB Flies, 8-10 reps
3 sets of Cable Flies, 8-10 reps
3 sets of machine press 8-10 reps
Arms
4 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pull downs 8-10 reps
4 sets of Skull crushers 8-10 reps
3 sets of Dips 8-10 reps
4 sets of kickbacks 8-10 reps
5 sets of Barbell Curls, 8-10 reps
4 sets of Preacher Curls, 8-10 reps and a half rep each
5 sets of Dumbbell Curls 8-10 reps
3 sets of 21's
Back
3 sets of Lat Pull downs 8-10 reps
4 sets of Dead lifts 5 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbbell Rows 8-10 reps
3 sets of Pull Ups to failure
4 sets of Rows 8-10 reps
Legs
5 sets of Squats 5 reps
5 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps
5 sets of leg press calf raises 15 reps
5 sets of calf raises 15 reps
Shoulders
4 sets of Shoulder Press DB 8-10 reps
3 sets of Upright Rows 8-10 reps
3 sets of Lateral Raises DB 8-10 reps
3 sets of front raises DB 8-10 reps
3 sets of Lying Rear Delt Raises DB 8-10 reps
3 sets of rear delt raises (machine) 8-10 reps

I will be doing a split.
Chest/Back/Rest/Arms/Legs/Shoulders/Rest

With Abs and Forearms every other day. Any help or comments taken on board. I will be doing this completely natural only supplementation will be whey protein and creatine monohydrate.

Thanks Connor

[mono217]

Week 1

Bench press 3x6@100kg 2x8@80kg
DB incline "" 3x8@38kg 2x10@36kg
DB incline flies 5x8@20kg 2x10@12kg
Cable flies 2x8@17.5kg 3x8@12.5kg
Machine press 2x8@70kg

Lat pull downs 3x8@38.5kg
Lat machine 5x8@80kg
Bent over rows 2x8@70kg 2x10@60kg
Pull ups wide grip 5,4,4
Rows 2x8@38.5kg 2x10@33.5kg
T bar rows 3x8@60kg
Hyperextensions 3x10@15kg
Deadlifts 5x5@200kg

CG bench 3x8@70kg 1x7@75kg
Pulldowns 4x10@56kg 2x8@35kg (rope)
Skullcrushers 3x10@40kg 1x8@45kg
Dips 3x10
Kickbacks 2x10@7.5kg 2x8@10kg

BB curls 3x8@40kg 2x10@30kg
DB curls 2x8@18kg 2x8@16kg 1x10@10kg
Preacher curls 1x8@40kg 2x8@30kg
21'sx3@24kg
Incline curls 2x8@12kg

Shoulder press DB 3x8@36kg
Shoulder press BB 2x8@45kg
Upright rows 3x8@40kg
Lat raises 3x8@12kg 2x8@8kg
Front raises 4x8@15kg(plate)
Lying rear delt raises 3x8@8kg 2x8@6kg
Machine rear delt raises 28@7.5kg
DB shrugs 5x10@40kg 3x10@20kg
BB shrugs 3x10@110kg

Squats 1x160kg 2x3@140kg 5x5@120kg
Leg press 5x@250kg 4x5@200kg
Calf press 5x10@250kg
Leg extensions 3x15@50kg
Leg curls 3x10@40kg

[mono217]

Week 2

Bench press 3x6@100kg 2x8@80kg
DB incline "" 3x8@38kg 2x10@36kg
DB incline flies 5x8@20kg 2x10@12kg
Cable flies 3x8@17.5kg 3x8@12.5kg

Lat pull downs 3x8@38.5kg
Lat machine 5x8@80kg
Bent over rows 3x8@70kg 2x10@60kg
Pull ups wide grip 5,4,4
Rows 2x8@38.5kg 2x10@33.5kg
T bar rows 3x8@60kg
Hyperextensions 3x10@15kg
Deadlifts 5x5@200kg

CG bench 3x8@75kg 1x7@70kg
Pulldowns 4x10@63kg 2x8@35kg (rope)
Skullcrushers 3x10@50kg 1x8@45kg
Dips 3x10
Kickbacks 2x10@9.5kg 2x8@13kg

BB curls 3x8@50kg 2x10@40kg
DB curls 3x8@20kg 2x8@18kg 1x10@16kg
Preacher curls 1x8@40kg 2x8@35kg
21'sx3@24kg

Shoulder press DB 3x8@38kg
Shoulder press BB 2x8@45kg
Upright rows 3x8@40kg
Lat raises 3x8@12kg 2x8@8kg
Front raises 4x8@15kg(plate)
Lying rear delt raises 3x8@8kg 2x8@6kg
Machine rear delt raises 3x8@7.5kg
DB shrugs 5x10@40kg 3x10@20kg
BB shrugs 3x10@110kg

Squats 3x160kg 2x5@140kg 3x8@120kg
Leg press 5x@250kg 4x5@200kg
Calf press 5x10@250kg
Leg extensions 3x15@50kg
Leg curls 3x10@40kg

NEXT WEEK I WILL BE STARTING A 'HYPERTROPHY' ROUTINE WITH A PT.

[The_Blade]

strong bench