MF post 1

After a year of poor dieting and spurious efforts in the gym, I have had to accept that my figure is not what it once was. With a mind to rectifying that, I've decided to document my eating and training in this blog, so that I may hopefully pick up forgotten habits and figure out areas of improvement.

For the next twelve weeks, I'm going to follow a basic German Volume Training programme with some cardio and gymnastics on my days out of the weights room. My diet will be reasonably protein-rich, but nothing out of the ordinary - healthy fats, moderate carbs from whole grains etc. The only supplements I am going to use are whey and caffeine.

Training split:
Monday-Chest and Back


Bench press- 10x10
Pull-ups - 10x10

Incline DB flies - 3x12
DB rows - 3x12

Tuesday- Legs and Abs


Squats- 10x10
Leg Curls - 10x10

Weighted Sit-ups - 3x15
Calf Raises - 3x15
Thursday- Arms and Shoulders
Dips- 10x10
Hammer Curls - 10x10

Lateral Raises - 3x12
Upright rows- 3x12

Saturday- Sprint Trainin
Sunday- Gymnastics


Definitely not the best programme I've used, but it will do in the first instance. 

In terms of what I'd like to achieve, something similar to where I was last year would be nice.

We shall see.