Let me introduce myself. I am 28 and have been lifting on and off for 14 years. I am in the Army so sometimes my workout routine gets shuffled around do to time constraints.
I will be using two LG products. ASGT and Postal
Glutamine, Fish Oils, Protein powders, milk thistle
Far and away my diet is the most undisciplined part of my work-out regimen. I do not count my calories but i am definitely above 3,000 per day. I have a bowl of granola and a Cliff bar pre-workout, lean protein post work-out (generally chicken breasts) sandwich for lunch, and dinner is always different but always loaded with carbs. I try to get in as many veggies as possible but a salad is usually it.
I do 5 sets per exercise. The first set is a warm-up (12+ reps). I run through two iterations and then take a day of rest. I realize that many consider this over working. i would love some good advice on what i can do to supplement my lifting becuase i have to hit the gym every day or i go stir crazy.
Workout 1 Chest:
Chest DB Flat Bench, DB Incline low, DB Incline Flies, Cable Cross Overs, Decline, Dips, Incline Push-ups
Workout 2 Back:
Back Close-grip pull-down, Dorian Row, Wide Grip Pull Down, Seated Rows, 3-4 Dead Lift (Smith Machine), reverse flies, One-armed pull downs
Workout 3 Shoulders & Traps:
Shoulders - Standing Military Press, Lateral Raises DS, Arnold Press, Front Raises DB, Side Lateral Raises
Traps - Shrugs, Rear Delt Cables, Reverse Shrugs,
Workout 4 Biceps and Triceps:
Biceps - Oly Curls, Standing Dumbbell Curls, Preacher Curls, Incline DB Curls, Hammer Curls
Triceps - Close Grip Bench, Skull Crushers, Cable Extensions, One-armed over head extensions, Rope extensions
Cardio: I do a 40 Min cardio session 5-6 times a week. Because of time constraints with my current schedule I am doing my cardio immediately following my lift. I generally run 5 five miles for cardio on a treadmill (to save my knees). You will notice that I do not lift legs, this is do to the fact that I run so often. I had to my much pain in my knees when I lifted and ran.
Abs: I do 4 sets of crunches per day and 3 sets of sit-ups. On off days I will do 3-4 sets of 50 reps on the ab wheel in addition to my normal set of abs.
Bodyweight - 220
% Bodyfat 10%
lbs Bodyfat 22
% Lean Mass 90
lbs Lean Mass 198