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.
