Its been 2 weeks of non-training and I've been sluggish (1 week of vacation and 1 week of getting diarrhoea food poisoning).
Well thinking of it I have gotten sluggish several months ago when I lost the motivation to be on a high for workouts and socialising. I've become more of a recluse, playing mobile games at home all the time and putting gym on the sidelines.
I have to revamp myself and get back on the fiery streak I have been on at the start of the year when I went on a cycle. Bodybuilding, health, and wellness.
Below are some areas I will have to focus on:
- Sustenance (Diet): Whole Foods
Whole foods,
High-carb: Brown rice, whole grains
High-protein: Lean meat, fish, eggs, dairy
High-fat: Avocado, nuts, seeds
- Sleep (Rest)
CPAP machine to improve sleep quality
Use a nasal pillow mask for comfortable sleep
Sleep 8 hours nightly minimum
- Strength (Hypertrophy Training)
6 days on 1 day off training split,
Day 1: Quad and Calves
Smith Squat 3 x 10-12 (90kg)
Single Leg Press 3 x 10-12 (100kg)
Leg Extension 3 x 10-12 (70kg)
Dumbbell Bulgarian Split Squat 3 x 10-12 (20kg)
Standing Calf Raises 3 x 10-12 (27.5kg)
Day 2: Chest and Triceps
Bench Press 3 x 10-12 (110kg)
Incline Bench Press 3 x 10-12 (100kg)
Dumbbell Flye 3 x 10-12 (20kg)
Seated Dumbbell Triceps Extension 3 x 10-12 (30kg)
Pushups 3 x Failure
Day 3: Back and Biceps
Lat Pulldowns 3 x 10-12 (85kg)
Seated Cable Rows 3 x 10-12 (90kg)
Bent Over Bench Dumbbell Rows 3 x 10-12 (32.5kg)
Lat Pressdown 3.x 10-12 (45kg)
Standing EZ Bar Curl 3 x 10-12 (45kg)
Day 4: Shoulders
Military Barbell Press 3 x 10-12 (65kg)
Dumbbell Shoulder Press 3 x 10-12 (35kg)
Dumbbell Lateral Raises 3 x 10-12 (22.5kg)
Machine Pec Deck Fly 3 x 10-12 (60kg)
Reverse Pec Deck Fly 3 x 10-12 (48kg)
Day 5: Hamstring and Back
Hamstring Curl 3 x 10-12 (60kg)
Dumbbell Stiff Leg Deadlift 3 x 10-12 (30kg)
Dumbbell Good Morning 3 x 10-12 (30kg)
Lat Pulldown 3 x 10-12 (85kg)
Lat Pressdown 3 x 10-12 (40kg)
Day 6: Arms
Tricep Bar Extensions 3 x 10-12 (45kg)
Seated Dumbbell Tricep Extension 3 x 10-12 (30kg)
Dumbbell Bicep Curl 3 x 10-12 (22.5kg)
Standing EZ Bar Curl 3 x 10-12 (45kg)
Triceps Bar Extension 3 x 10-12 (45kg)
Hammer Bicep Curl 3 x 10-12 (22.5kg)
Day 7: Rest and Abs
Ab Crunches 3 x 10
Jack Knives 3 x 10
Russian Twists 3 x 10
- Shred (Cardiovascular Training)
Twice Daily Cardio
Morning: Brisk Walk / Stair Master 25 minutes
Evening: Brisk Walk / Stair Master 25 minutes
- Supplementation (Micronutrient Support)
Whey Protein
Creatine
Fish Oil
Multivitamin
CoQ10
- Steroids (Hormonal Support)
Testosterone,
Year-Round: 150mg per week
Bi-annual: 300mg per week for 16 weeks
- Sunlight
Get daily sunlight exposure early in the day
- Social
Make more friends
Join social groups
- Sexual
- Skincare