Injuries aside let's get back on the Iron Horse

[Drako]

Past few years I've suffered a few injuries. Pretty sure I'm as well as I'm gonna get so now's the time to start training again.

Weight: 203lbs
Bf: 16-18%

Meal 1:
2 scoops whey
50g porrige oats
Supps
Kre-Alkalyn
D-Aspartic Acid
Multi Vit

Meal 2:
Growth Factor 50 protein bar

Meal 3:
1 can tuna
100g Brown Rice
100g Spanish Sauce

Pre Work Out:
1 Scoop Whey
1 Scoop Creatine

Post Work Out:
1 Scoop Whey
1 Scoop Creatine

Meal 4:
200g Chicken Breast
100g Brown Rice

Protein:232g Carbs:129g Fats:28g Kcal:1700

Workout Split

Day 1: Back - Tris

Day 2: Chest - Bis

Day 3: Legs - Shoulders

Well that's it for now.

 

[D-Cal]

Fuck ya welcome back to the game guy, good luck

 

[Drako]

Cheers bud.

 

[Drako]

Looking like cals are a bit low any suggestions?

Thinking on throwing some almonds in the mix to up my efa's

 

[tnemo]

Fats look low, I would add either the almonds or couple scoops almond butter or 1 whole avocado, Welcome back

 

[Drako]

Cheers bud. Yeah I reckon the almonds are a go, mainly cos I've never cooked avocado before, deffo look into how tho. Or maybe even some flaxseed oil in my morning shake.

 

[Drako]

K so this is the routine I'm planning on following. I've heard good feedback on 5x5 routines so hopefully this turns out well. What day guys think? Any feedback is welcome and always appreciate.

DAY1
Smith/Machine Press 5x5
Inc Dumbell Press 2x8
Inc Dumbell Flye. 2x8

Barbell Curls 5x5
Alt Dumbbell Curls 2x8
Rev Grip Bar Curls 2x8

DAY2
Close Grip Bench 5x5
Rope Pushdownd 2x8
Dumbbell Tricep Ext 2x8

Deadlift 5x5
Pullups 2x8
Cable Row 2x8

DAY3
Smith/Machine Press 5x5
Rev-Pec Dec Flyes 2x8
Lat Raises 2x8

Leg Press 5x5
Leg Ext 2x8
Leg Curl 2x8

 

[Drako]

Weight: 199lbs

Morning Rush Workout:

All performed with 20kg Dumbell

20 Isometric Dumbbell Press (10 each arm)
20 Goblet Squats
20 Dumbell Swings
20 Push Ups
20 Crunches

Meal1
2 Scoops Whey
50g Porrige Oats

Meal2
25g Almonds

Meal3
200g Chicken
100g Brown Rice
100g Spanish sauce

Meal4
Growth Factor 50

Meal5
Chicken Chow Mein

Protein:193g Carbs:133g Fats:40g Kcal:1673

 

[Drako]

Well today's the day it all starts. Feeling fresh and motivated for this, so let's do it!

Weight: 199lbs

Low Carb Day

Supps:
D-Aspartic Acid
Kre-Alkalyn
Multi-Vit
1000mg Vit-C

Meal1
Protein Porridge
2 Scoops Whey
50g Porridge Oats
Water to right Consistancy
.
Workout

Smith/Machine Press 5x5: 85kg
Inc Dumbell Press: 32kg
Inc Dumbell Flye. 2x8: 20kg

Barbell Curls 5x5: 35kg
Alt Dumbbell Curls 2x8: 18kg
Rev Grip Bar Curls 2x8: 30kg

Cardio Circuit
20 Goblet Squats
20 Kettle Swings
20 Hillclimbers
20 Jumping Jacks
20 Crunches
.
Meal2 PWO
2 Scoops Whey
1500mg Kre-Alkalyn

Meal3
Growth Factor 50
Black Coffee

Meal4
200g Chicken Breast
25g Blanched Almonds

Meal5
150g Chicken Breast
200g Mixed Veg

Protein:239g Carbs:80g Fats:42g Kcal:1659

 

[Drako]

Weight: 198lbs

Supps:
1 Multi Vit
1500mg Kre-Alkalyn
1000mg Vit-C
3000mg D-Aspartic Acid

Meal1
2 Scoops Whey
50g Porridge oats

Meal2
Growth Factor 50

Meal3
1 Tin Tuna
100g Spanish Sauce
100g Brown Rice

Meal4
25g Blanched Almonds

Pre Workout
1 Scoop Whey

Workout

Close Grip Bench 5x5 90kg
Rope Pushdownd 2x8 50kg
Dumbbell Tricep Ext 2x8 36kg

Deadlift 5x5 120kg
Lat Pullsowns 2x8 70kg
Cable Row 2x8 90kg

Cardio Circuit

20 Goblet Squats (Performed with 12kg Kettle Bell)
20 Kettle Swings (Performed with 12kg Kettle Bell)
20 Close Hand Pushups
20 Jumping Jacks
20 Crunches

Post Workout
1 Scoop Whey

Meal5
200g Chicken Breast
100g Brown Rice
100g Spanish Sauce

Protein:238g Carbs:137g Fat:44g Kcal:1895

 

[Drako]

Back n ass are killing already. First set of deadlifts in 2 years I'm happy with the result and hopefully will add some more weight next time round.

 

[Drako]

Weight: 199.5lbs

Meal 1
2 Scoops of Whey
50g Porridge Oats

Workout

Bench 5x5: 80kg-100kg
Inc DB Press 2x8: 34kg-36kg
Peck flyes 2x8: 130lbs

Barbell Curl 5x5: 30kg-45kg
Machine hammer curls 2x8: 100lbs
21's 2x21's: 20kg

Post Workout
2 Scoops Whey

Meal 3
100g Brown Rice
100g Spanish Sauce
185g Tinned Tuna

Meal 4
100g Brown Rice
100g Spanish Sauce
185g Tinned Tuna

Snacks
Growth Factor 50
25g Almonds

Meal 5
3 Egg Whites
125g smoked salmon

Protein:258g (50%) Carbs:138g (25%) Fats:55g (25%) Kcal:1801

 

[Drako]

Loving the increase in strength. Could get used to this

 

[Drako]

Reached 200lbs (90kg) on the Machine shoulder press today only a matter of time before I bust out of this old body and reveal my new god like one lol.

 

[Drako]

Thinking on incorporating a 21 style principle to the end of each body part trained. I've done it with biceps (obviously) and tried it on back n shoulders. So wondering how to implement it on chest, tris, legs.

Any ideas?

 

[Drako]

Considering the warrior diet, does this diet work well with 5x5?

 

[barnzy7]

Following along, are you running anything besides the supps you had listed? btw how are you liking the 5x5 style program?

 

[Drako]

Js the sups listed mate. Loving the program strength is on a nice steady incline, breaking PR's and hitting goals I never thought I would. It's like I've got a new energy fir thus game.

 

[Drako]

So js to throw a spanner in the works. I'm switching to the Warrior Diet (or the grasp I have of it) I'll adjust accordanly. But at the moment it's looking like this.


Fasting

1/2 Growth Factor 50 Bar

1 scoop Whey. 12.5g Almonds. BCAA

1 scoop Whey. 12.5g Almonds. BCAA (PrWO)

FEAST

200g Brown Rice
350g Chicken
200g Brocolli n Cauliflower
100g Spanish Sauce
1/2. Growth Factor 50 Bar
2 Scoops of Whey
50g Porridge Oats.

Js under 2000 kcals 500 during the fasting phase.

 

[Drako]

Had my first experience with this diet today. The managed alright getting through the day on minimal food intake, it's actually more convenient for my job. The feast was long awaited and went down a treat. Only problem is it went too fast I stated at 16:00 and last intak was js after 19:00.
By about 21:30 I was feeling hungry again so had a handful of nuts, don't kno if tha was a good choice or not.
Gotta get out of the mentality that if im humgery my body will eat muscle for energy. Which is hard cos thats somthing ive have stuck in my head. This diet gors against everything ive ever researched on diets, hopefully today will be easier.