[TL101]

Thanks joe. A friend of mine recommend the same thing about the full body workouts. He said since being my job is basically a workout I’d see better results going back to basics and just focusing on the compound movements using a full body routine. looks like he could have been right

[TL101]

thank you all for replying and if you can spot anywhere I’m going wrong in my diet and training that would be much appreciated

[TL101]

my diet is pretty high calorie as it is at around 6500- 7000 cals

breakfast shake 7am
150g oats
3 scoops of whey iso
2 tbsp peanut butter
2 tbsp honey
1 banana
5g creatine
1 pint of whole milk

lunch x2 11am and 2pm

tin of tuna
tin of pineapple slices
2 slices of soren malt loaf
apple
30g cashews

pre workout – 3pm one hour before training

warrior nutrition flapjack

post workout

3 scoops of iso
1 banana
1 pint of whole milk

dinner 6.30pm

227g sirloin steak
250g of rice
1 x chocolate muffin

pre bed 9pm

4 x weetabix
1 pint of whole milk

sleep for 8 hours a night

[TL101]

I currently follow an upper/lower split which is as follows

mon – lower
deadlift – 5×5
Rdl’s-4×10
leg press -4×10
calf raises( seated) 4×15

Tues- upper
military press-5×5
db bench press-4×10
cable rows-4×10
front raises- 4×10
face pulls with rope-4×10
barbell curls – 3 x 21s method

wed- off

thurs- lower
squat- 5×5
leg extention-4×10
ham curls-4×10
calf raises(standing) 4×10

fri- upper
bench press- 5×5
one armed db rows- 4×10
lat raises 4×10
cable crossovers- 4×10
close grip benchpress-4×10

sat and sun off

[TL101]

what kind of doses do you have them run the test and deca at Kuba?