My work out routine changes every 3 weeks, but it centered around the basics. My current 3 week block is focusing on Waves Loading. (Not including warm ups)
Saturday (warm up 10 rep, 8 rep, 6 rep) of both exercises (Always in the morning)
Bench Press (6 rep, 5 rep, 4 rep)
Deadlift (6 rep, 5 rep, 4 rep)
Monday (warm up 10 rep, 8 rep, 6 rep) of both exercises (Evening workout after dinner)
Weighted Pull Ups (6 rep, 5 rep, 4 rep)
Seated Shoulder Press (6 rep, 5 rep, 4 rep)
Wednesday (warm up 10 rep, 8 rep, 6 rep) of both exercises (Evening workout after dinner)
Bent Over Row ((6 rep, 5 rep, 4 rep)
Back Squat (6 rep, 5 rep, 4 rep)
Typical Daily Nutition
6:00 am - Breakfast 250ml egg whites, 2 whole eggs, a cup of veggies
9:00 am - 400 ml Greek Yogurt, 24 almonds
12:00pm - This can vary, but often it is a chicken or beef wrap with some veggies (chicken shawarma, lean beef burge
2:30 - Varies greatly (spinach/chicken salad, a 6-8 oz piece of chicken, ground turkey or steak)
6:00 - 8oz of lean protein (fish, steak chicken etc0 with a serving of veggies
9:00 - 150 ml cottage cheese, 1 scoop cassien protein powder, 2 table spoons of nat peanut butter, and handful of walnuts. Or, 1 serving of Oatmeal with cassien protein powder and 2 table spoons of nat peanut butter.
Workout days always include protein/carb drink before, during and after workout. (welches grape juice, whey protein.) I use 5 g of creatine in my post workout drink.
I hardly ever eat fast food, and do not drink pop at all. Will have a couple drinks on the weekend.
Strengh Increases for 1RM over 10 months (I don't have my exact numbers with me but I have a general idea)
Bench Press - 135 lbs to 170lbs
Squat - 150lbs to 215bs
Deadlift - 160lbs to 260lbs
Bent Over Rows - 135lbs to 180lbs
Once again I am 5'11 and started out at 160lbs, and am now up to 180lb.
Again, thanks for any criques or advice.