[corkbornstar]

well for the next 4 weeks i will be focusing this strenght
routine,it has helped a few people in my local gym it is a mixture of the 5x5 program and some volume training based on compund movements,and minor isolation movements.

DAY 1:
Barbell clean and press 10x2
curl grip chins10x5
medium grip bench press 5x5
deadlifts 5x5
wrist curls 4x12
military press 5x5
barbell shrugs 5x10
ABDOMINAL WORK(emphasis on obliques)
DAY 2:
Dumbell clean and press 12x1
bent over rows 5x5
dips 8x3
skull crushers 3x10-15
hammer curls 4x6
barbell curls4x10-15
squats 5x5
ABDOMINAL WORK(200 crunches)
DAY 3:
100 pushups
calf raises(standing)superset with
calf raises(seated)3sets x 20-25
Leg extensions(toes out)6x10-15
S.L.D.L 5x5
rear delt raises 4x20
decline bench press 4x20-25
ABDOMINAL WORK(emphasis on lower abs)
DAY 4:
barbell clean and press 10x2
curl grip chins 10x5
medium grip bench press 5x5
Deadlifts 5x5
wrist curls 4x12
military press 5x5
ABDOMINAL WORK(emphasis on obliques)
DAY 5:
Dumbell clean and press 12x1
bent over rows 6x4
dips 8 x 3
skull crushers 3x10-15
hammer curls 4x6
barbell curls 4x10-15
squats 15x1
barbell shrugs 5x10

 

[corkbornstar]

This is my diet it will be interesting to see how this goes for me on a strenght program but i will try it for 2 weeks if i dont see a change in strenght or hypertrophy ill will fool around with the macronutrient values of this diet but ill try my best im not the best for sticking to strict meals but ill give it a shot!

Drinks allowed,Coffee,Grapefruit Juice,and Water!!
3 NITRIX
Meal 1: (1 THERMOBOL)
Protein: Egg Whites,Protein powder
Carbs: White Toast,Quaker Oats
Fats: Peanut Butter.
Grapefruit Juice 250ml
Meal 2: Pre-Workout Meal
Protein: Protein Drink
Carbs: Quaker Oats
1 cup of Coffee,3 Scoops of Jacked
Meal 3: Post-Workout Meal
Protein: Protein powder x 2
Carbs: White Bread,2 x jam
3 NITRIX
Meal 4: (1 THERMOBOL)
Protein: Tuna
Carbs: Pasta
Fats: Peanut butt
1 Cup of Coffee
3 NITRIX
Meal 5: (1 THERMOBOL)
Protein: Lean Red Meat,Chicken Breast
Carbs: Baked Potato,Pasta
Meal 6:
Protein:Casein Protein Drink

 

[corkbornstar]

DAY 1:
10 minutes cardio........
Barbell clean and press 10x2 110lbs
curl grip chins 10x5 20lb plate
medium grip bench press 5x5 155lbs
deadlifts 5x5 did not do 5x5 but but done reps of 5x 130lbs,3x220,1x310,1x330wrist curls 4x12 35lbs
military press 5x5 did not do this felt a bit dizzy so waited a few mins and moved straight onto B.BELL SHRUGS
barbell shrugs 5x10 260lbs
ABDOMINAL WORK(emphasis on obliques)-done side crunches 4 sets of 20 either side!

have stuck to my diet as of yet,moving onto meal 4 in a minute

 

[corkbornstar]

day 2

DAY 2:
Dumbell clean and press 12x1 50lbs D.Bell
bent over rows 5x5 165lbs
dips 8x3 20lb plate
skull crushers 3x10-15 (isolation exercise used light weights 75lbs)hammer curls 4x6 45lb DBells
barbell curls4x10-15 75lbssquats 5x5 220lbs

20minutes cardio.....
ABDOMINAL WORK(200 crunches)