Good morning T-Nation:
First off it’s been a while and feels good to be back. Took a glance at the store and Anaconda is out. Looks like some crazy shit. On to the topic at hand. I’ve just finished up my swear in and MEPs journey for the Marine Corps (bend over ;)). I’m in pretty decent shape. Did more then required pullups and situps, but I want to get into serious shape before I hit Parris Island(5’11, 200lbs).
Besides my running and body weight workouts, I’m doing four days a week of Biceps/Triceps/Chest/Back and throwing shoulders in with Chest. I’m looking for strength and endurance with a dose of explosiveness and from what I understand that is not the easiest task to obtain. My workout routine looks like this.
Biceps - Dumbell Curls, Row Machine Curls, Hammer Curls(w. Dumbells) Supersets and 21’s
Chest - Flat, Incline and Decline Benching; Shoulder Presses and Flies
Triceps - Dips, Push down superset, overhead tricep extensions and then Machine assisted dips
Back - Wide grip pullups, rows, lawn mower starters, Lat pull downs and rear delt flies.
Before every workout I do two miles, maybe more on the treadmill then finish up with an ab workout afterwords.
My diet consists of egg whites, salad, chicken cutlets, red meats, fruits and protein shakes (using something called EliteXT from Dymatize nutrition, low calorie count/low carb count with good taste). I start with eggs, have a shake, have some salad and or grilled chicken cutlets, another shake then dinner. The second shake usually coincides with my workout.
My question is - is there anything I should change up? I haven’t been doing this regiment for too long. Are there any things I should purchase from the T-Store that would help me develop muscle density and strength, explosiveness and endurance? Besides that being my main goal, getting the stomach and thigh fat off is my other priority.
Thanks for the time and patience,