If you haven’t read the blog where I outline the entire 8 week ‘reverse diet’ coming out of my show this year, you can read it here.
M1: 3 whole eggs, 50g smoked salmon, 160g Sourdough
To stay active, I aim to average 10,000 steps a day, but besides this, I’m not really doing any ‘cardio’ sessions. I still do my morning walks for 10-20 minutes just to get some fresh air before I start work and to get the body moving, but this isn’t anywhere the pace I’d previously do.
One thing I am doing once or twice a week at the end of my leg sessions is 5 minutes of HIIT. The protocol is 10 seconds sprint, 50 seconds moderate, and I’m doing it on either an Airdyne (which is KILLER) or a spin bike. These five minutes are brutal and send my heart rate through the roof.
Still the usual daily staples – 30g whey, 2K IU D3, 5g creatine and when I train, 1 scoop of aminotaur.
One new addition for the last week or so has been a strong probiotic called VSL3. With all the travel and feeling like my immune system hasn’t been the best it could be, I thought a short blast of strong probiotics would be useful.
I know I’ve been changing things a fair bit with my training since the show, but I’ve done it to 1) run a few experiments and 2) see what my body feels and works best on. The conclusion has reinforced what I knew already. For me, any more than 4 days a week of hard weight training only slows down my strength gains and recovery. It may work for some, but I find myself always coming back to 4 days. It’s the perfect balance for me between stimulus and recovery. If all my focus was on bodybuilding, then I could perhaps do 5 or 6 days (like I did during prep). But with the demands of growing a business coupled with life, I can’t bring my 100% to any more than 4 sessions a week.
- Paused Dips 1×4-6, 1×6-8; 3 mins rest
- Barbell Rows 1×5-7, 1×8-10; 3 mins rest
- Seated DB Shoulder Press 1×5-7, 1×8-10; 3 mins rest
- Wide Weighted Pull Up 5×5; 90s rest
- BB Close Grip Floor Press 1×5-7, 1×8-10; 2 mins rest
- Chest Supported DB Rows 2×8-10; 2 mins rest
- Face Pulls 3×15-20 30s
- Triset: Incline DB Curls, PJR Pullover, Standing Calf Raises 2 sets 8-12; 30s rest between each
- Single Leg Leg Curl 2×6-10; 2 min rest (2nd set is lighter)
- RDL 2×6-8; 3 min rest (2nd set is lighter and paused)
- V Squat Machine 1×6-8, 1×8-12; 3 min rest
- Cybex Leg Press 2×10-15; 3 min rest
- Adductor Machine 1xRP 25-35
- DB Floor Press 1×5-7, 1×8-10; 3 mins rest
- Dips 2×8-10; 3 min rest (2nd set is lighter)
- Rack Chins 3×6-8; 2 min rest
- Chest Supported Machine Row 1×5-7, 1×8-10; 2 min rest
- Triset: Cable Fly, Lean Forward Lateral Raise, Rear Lateral Raise 3 sets 10-15; 10-20s rest between each
- Decline DB Lying Leg Curl 1×6-8, 1×8-10; 3 min rest
- Hack Squat 1×8-10, 1×10-15; 3 min rest
- Walking Lunges 2×8-12; 90s rest
- Wide Stance Paused Leg Press 1xRP 20-30
- Adductor Machine 1xRP 25-35
- Triset: Seated Calf Raises, Seated Hammer Curl, Deadstop EZ Extensions 2 sets 10-15; 10-20s rest between each
There’s a few new things here:
- Four days a week only
- 3 min rest periods. On my main indicator lifts, I’ve added an extra minute rest to foster more strength gains
- Arms on leg days. This was so I can train them fresh instead of in a fatigued state after upper body. Can’t get big enough arms, right?
I’m still keeping each set clean with minimal intra-set pauses. On my two higher rep sets of V squats and hack squats, I’m allowing one pause to try eek out a few more reps. But besides this, all sets are done in constant fashion.
This was from the 8th December: