Thank you for the answers
My goals :
- Primary : bodybuilding, gain mass, build muscle
- Secondary (mid / long term) : increase athletic performance
Here is my routine :
- Monday : Chest
Bench Press 3 x 6 - 8
Incline DB Bress : 3 x 6 - 8
High Cable Flys : 3 * 8 - 12
Low Cable Flys : 3 * 8 - 12
Medium Cable Flys : 3 * 8 - 12
Crunches : 3 * failure
Leg Raise : 3 * failure
- Tuesday : Legs
Leg extension : 3 * 12 - 15
Squat : 3 * 6 - 8
Leg curl : 3 * 12 - 15
Standing Calves Raise : 3 * 12 - 15
Romanian Deadlift : 3 * 6 - 8
Leg raise : 3 * failure
Wood chopper : 3 * failure
Seated DB Press : 3 * 6 - 8
Front DB raise : 3 * 12 - 15
Cable lateral raise (behind the back) : 3 * 8 - 10
Shrugs : 3 * 6 - 8 (if my forearm grip isnt demolished yet)
Preacher curl : 3 * 6 - 8
Alternating DB Biceps curl : 3 * 6 - 8
Concetration curls : 3 * 10 - 15 to burn out the biceps
Triceps dip machine : 3 * 6 - 8
French press : 3 * 6 - 8
Behind head arm DB extension : 3 * 6 - 8
- Sunday : rest or some cardio
My typical diet on a non WO day :
Morning : oatmeal + a fruit + caseine + coffee
Midday : meat + some pasta / rice / potates + fruit + coffee
snack : small poultry sandwich + sometimes coffee
Dinner : Sushi or fish generally, or lean poultry + pasta / rice + yoghurt
Before bed : caseine
Same on a WO day, but I take a whey shake after wo.
I usually sleep at midnight, wake up at 7, wo at 8 till 9.
I did a blood test some weeks ago and everything was OK, but I was working out lighter than now.
My Whey / Caseine are from ON, I don't take any other supplements, considering a multi vit & omega fish oil.
What I experience :
-> DOMS, they were invalidating first, now they are OK
-> Fatigue (especially the wednesday, and saturday) : bad mood, sometimes headaches, lack of energy and motivation. This fatigue goes after I take my first coffee, and comes back in mid afternoon.
-> Slight decrease on my skin quality : a bit more acne
I had 2 years of BB back when I was 20 - 22 and playing basketball.
I am considering stopping completely whey / caseine and I am trying to find heavy protein lean replacement because I think Whey / Caseine are breaking my skin out and upsetting my intestines, but not sure if this is the reason.