Thread: Popeye’s Log

To this point I haven’t followed any training routine. I would just go and lift what I felt like I needed to.

I will be following a new training regiment as of today. It’s the basics of Mike Mentzer’s HIT training method and tweaked by Dorian Yates and will be tweaked slightly according to what works best for me due to injuries etc.

1. Working split of 4 days
2. Cardio 2-3 times a week for 20-25 minutes on non-training days.

700cal over maintenance for 8 weeks. Followed by 300cals over maintenance for 8 weeks. High carbs on heavy training days. Low carbs on no weights or easier workouts.



TODAY-Sunday

Day 1: Shoulder, Triceps, and Abs

2 warm up sets of 10-12 reps and 1 working set of 8-10 reps
Smith machine shoulder press
Dumbbell lateral raise

1 set of 10-12 reps for warm up and 1 working set of 8-10 rep
One arm cable lateral raise
Dumbbell shrugs

2 warm up sets of 10-12 reps and 1 working set of 8-10 reps
Cable press down

1 set of 10-12 reps for warm up and 1 working set of 6-8 reps
Lying EZ-Bar Triceps Extension

1 working set of 20 reps
Roam chair sit-ups
Crunches
Reverse Crunch



Meal 1
Superfood protein shake

Meal 2
Eggs and toast

Meal 3 pre workout
Cherrios
Honey
Almond milk
Egg whites
Mandarin orange

Meal 4 post workout
Egg white shake
Honey

Meal 5
Beef bbq of keto bun
Protein chips

Meal 6
Cottage cheese sugar free Watergate salad



Popeye