I have been a following T-Nation since I was in university studying Kinesiology 11 years ago. I have worked as a personal trainer, trained athletes, figure competitors, and people who wanted to get fit.
I am in good shape, strong, relatively lean, and have a good understanding of the human body…But I am satisfied with my current physical status? NO! It just came to me…These fucking people who don’t know shit about training and nutrition look better than me. They might not have the education level pertaining to fitness that I have but they are getting it done. I am fucking sick of this.
So I am here to create some accountability for myself and hopefully for others who feel that there in the same position.
I work offshore, so training and nutrition can have their challenges…but no more.
My current nutrition (offshore):
Pre-Workout: 1 serving of Plazma.
Peri-Workout: 1 serving of Plazam.
Post-Workout: CHO/PRO, minimal fat.
Secondary Meal: PRO/FAT, minimal carbs.
Tertiary Meal: 1 serving MAG-10, PRO/CHO, minimal fats.
Training:
Currently the vessel I am on only has a Bow-Flex so…
Day 1
A1. 1 ARM Row - 3 sets - 8 reps
A2. Incline Flys - 3 sets - 10 reps/10 partials/1 iso hold
B1. 1 Arm Row - 3 sets - 8 reps
B2. Incline Supinated Front Raises - 10 reps/10 paritials
C1. 1 Arm Row - 3 sets - 8 reps
C2. Lateral Raises - 10 reps/10 partials/1 iso hold
D1. Standing Tricep Extensions - 10 reps/10 partials/1 iso hold
D2. Lateral Raises - 10 reps/10 partials/1 iso hold
Day 2
A1. Cable Front Squats - 3 sets - 8 reps
A2. Seated Row - 3 sets - 10 reps/10 partials/1 iso hold
B1. Cable Front Squats - 3 sets - 8 reps
B2. Cable Pullovers - 10 reps/10 paritials
C1. Cable Front Squats - 3 sets - 8 reps
C2. Iron Cross Pulldowns - 10 reps/10 partials/1 iso hold
D1. Standing Supinated Bicep Curls - 10 reps/10 partials/1 iso hold
D2. Crossover Lateral Raises - 10 reps/10 partials/1 iso hold
Day 3
A1. Incline Press - 3 sets - 8 reps
A2. Leg Extensions - 3 sets - 10 reps/10 partials/1 iso hold
B1. Incline Press - 3 sets - 8 reps
B2. Leg Curls - 10 reps/10 paritials
C1. Incline Press - 3 sets - 8 reps
C2. Standing Cable Pull-throughs - 10 reps/10 partials/1 iso hold
D. Ab work - for time in 10 minutes
Day 4
A1. Standing Supinated Curls - 4 sets - 10 reps/10 partials/1 iso hold
A2. Standing Pronated Tricep Extension - 4 sets - 10 reps/10 partials/1 iso hold
B1. Standing Pronated Curls - 4 sets - 10 reps/10 partials/1 iso hold
B2. Standing Supinated Tricep Extension - 4 sets - 10 reps/10 partials/1 iso hold
Day 5 - Rest
Day 6 - Repeat Training cycle with progressive overload
Anyways, I just feel like I have been going in fucking circles lately, which I believe is a sign of insanity. I just want more of my physicality and looking for like minded people who might be in the same situation.
I have some knowledge not a lot, I will pass on any tips that I received throughout the years, others can do the same.