Training and diet
Thanks for the response, was around 28 when I last trained for real, then it just became less and less with business trips and off area jobs getting in the way. But the hard work got me where I am now, but made sure I had plenty of time for the missus and me 2 sons, 15/11 who are both A* students (both what to be involved in science, one bio genetics the other a doctor)
Now 38 (39 coming) and back training weight 2 times a week with a cario session once per week when I can fit it in with the shift work. I work 12 hour shifts running a Territory Control Room
Training is normally a complete body workout per session (my body has always responded to this type of training) with planed 8 weeks cycles of body part targeting.
At present I am targeting shoulders while following the whole body training. Training days are around shift patterns but if I am day shifts or off duty I will train Monday , Wednesday and Friday without fail normally about 1-2 hrs, when I am night shift it is when I can fit it in and is normally only 2 times per week.
1st workout
20mins x trainer to warm up
Squats smith strict 1 for 15 at 60kg/ 3 for 15 120kg (adding 2.5 kg per week for progressive)
Superset with breathing pullovers 4 sets 15 with 10kg
Calf raise on the smith 4 sets 15 120kg
Stiffleg deadlifts 1 set 15 60kg/ 3 sets 15 80kg (just started adding 2.5kg pw pro)
Smith shoulder press 1 set 10 60kg/ 3 sets 10 90kg (up to so far by adding 2.5kg pw, but will have to slow down as coming to an end on shoulders)
Or
DB shoulder press 1 set 10 25kg/ 3 set 8 30kg
Followed by superset of incline laterals and standing laterals 3 sets of 12 10kg
Smith bench press 1 set 15 60kg/ 3 sets 10 80kg
Or
DB bench press 1 set 10 25kg/ 3 sets 10 30kg
Flat flyes 3 sets 10 25kg
Strict shrugs 4 sets 12 (6 forward, 6 back) 37.5 kg
Dips body weight 3 sets 8
Pulldowns wide 4 sets 10 100kg
Seated rows 4 sets 10 100kg
Superset for arms of rope pulldowns and cable preachercurl 3 sets 8 60kg
Wrist curl 3 sets 10 20kg
Superset Incline sit ups and incline twist situp 4 sets 15
2nd workout 40mins crosstrainer, legpress calf raise 4 sets12 130kg, Superset Incline sit ups and incline twist situp 4 sets 15
3rd workout
Same as workout 1 but might change squats for full deadlifts 1 set 12 60kg/ 3 sets 10 120kg
Long way to go yet but 12-8 months I should be back up there
Diet: because I am still trying to get the fat off. When I am working (regardless of night or day)
Breakfast 40g fibre type cereal (like fruit and fibre) with 450ml whey protein drink instead of milk
4hrs later chicken chilli salad
4hrs later chicken or prawn salad
4hrs later normally when I get home what ever fantastic dinner the missus has cooked me
When days before bed 450ml of whey protein drink.
On days off of work pretty much follow the same, but might treat my self to a bacon sandwich or beans and cheese on toast in stead of one of the salads (you only live once) and on Sundays got have roast (MMMMMMMMM)
Once every 5 weeks on a Saturday night we have a blow out take away as well
Sorry there so much info, but please anyone who wishes to feedback, go ahead
