I post my training and diet routine for my 1st ever men's fizeek show that will take place in June.
Is this OK?
This is what i do for month 1.
Is this OK?
This is what i do for month 1.
Training
Day 1 (Upper)
1. Incline barbell bench 12-15/12/10/8/6/5
Rest: 2-5 minutes
2. Chest to bar pull ups 6/8/10/12/12
Rest: 2-4 minutes
3. Decline DB bench 15/12/10/8
Rest: 2-3 minutes
4. Neutral grip DB rows 12/12/10/8-10
Rest: 2-3 minutes
Day 1 (Upper)
1. Incline barbell bench 12-15/12/10/8/6/5
Rest: 2-5 minutes
2. Chest to bar pull ups 6/8/10/12/12
Rest: 2-4 minutes
3. Decline DB bench 15/12/10/8
Rest: 2-3 minutes
4. Neutral grip DB rows 12/12/10/8-10
Rest: 2-3 minutes
5. Lateral raises 15/15/15/12-15
Rest: 30 seconds
6. Rope face pulls 15/15/15
Rest: 1 minute
7. Guillotine tricep extensions x ez bar bicep curls 15/12/12/10
Rest: 2 minutes
Rest: 30 seconds
6. Rope face pulls 15/15/15
Rest: 1 minute
7. Guillotine tricep extensions x ez bar bicep curls 15/12/12/10
Rest: 2 minutes
Day 2 (Lower)
1. Overhead squats 12/10/8/8/6
Rest: 3-7 minutes
2. Lunges 12/10/10/8
Rest: 3 minutes
3. Leg curls (one leg at a time) 15/12/12/10/10
Rest: 2 minutes
4. Good girls X Bad girls 15/15/12/12
Rest: 1-2 minutes
5. Calf raises 15-20/15-20/15/12-15
Rest: 1 minute
1. Overhead squats 12/10/8/8/6
Rest: 3-7 minutes
2. Lunges 12/10/10/8
Rest: 3 minutes
3. Leg curls (one leg at a time) 15/12/12/10/10
Rest: 2 minutes
4. Good girls X Bad girls 15/15/12/12
Rest: 1-2 minutes
5. Calf raises 15-20/15-20/15/12-15
Rest: 1 minute
5. Weighted decline crunches X Weighted hyperextensions 15/15/12/12/12
Rest: 2 minutes
Day 3
Rest (from the weights)
Day 4
Rest (from the weights)
Rest: 2 minutes
Day 3
Rest (from the weights)
Day 4
Rest (from the weights)
Day 5 (Chest & Back)
1. Decline DB bench 15/12/10/8/8 + drop set at 10-12
Rest: 2 minutes
2. T bar rows 12/12/10/10/8
Rest: 2-4 minutes
3. Pull ups 8/8/10/12/12-15
Rest: 2 minutes
4. Incline cable flyes 15/15/12-15/12
Rest: 1-2 minutes
1. Decline DB bench 15/12/10/8/8 + drop set at 10-12
Rest: 2 minutes
2. T bar rows 12/12/10/10/8
Rest: 2-4 minutes
3. Pull ups 8/8/10/12/12-15
Rest: 2 minutes
4. Incline cable flyes 15/15/12-15/12
Rest: 1-2 minutes
5.DB βgobletβ row 15/15/12/12
(Donβt ask, iβm trying to hit a weak spot at my mid/lower back)
Rest: 1-2 minutes
6. DB pullover 15/12-15/12/10
Rest: 1 minute
(Donβt ask, iβm trying to hit a weak spot at my mid/lower back)
Rest: 1-2 minutes
6. DB pullover 15/12-15/12/10
Rest: 1 minute
Day 6 (Legs)
1. Low bar squats 12/10/8/8/6 (The last 2 sets are drop sets to another 6-8 reps)
Rest: 5 minutes
2. Kettlebell swings (glute focus) 12/12/12/12
Rest: 2 minutes
3. Leg curls (one leg at a time) 15/12/12
Rest: 2 minutes
4. Calf raises 15/15/12-15/12-15
1. Low bar squats 12/10/8/8/6 (The last 2 sets are drop sets to another 6-8 reps)
Rest: 5 minutes
2. Kettlebell swings (glute focus) 12/12/12/12
Rest: 2 minutes
3. Leg curls (one leg at a time) 15/12/12
Rest: 2 minutes
4. Calf raises 15/15/12-15/12-15
5. Farmer walks (with the load bars)
45 seconds on, 60 seconds off for 3 sets.
6. Weighted knee raises 15/15/12-15
Rest: 1 minute
45 seconds on, 60 seconds off for 3 sets.
6. Weighted knee raises 15/15/12-15
Rest: 1 minute
Day 7 (Shoulders & Arms)
1. Hammer strength machine shoulder press 12-15/12/10/8/8
Rest: 2-3 minutes
2. Rope facepulls 15/15/12-15
Rest: 1-2 minutes
3. Close grip bench 15/15/12/12 + drop set at another 8-10 reps
Rest: 2-3 minutes
4. Hammer curls 10/10/8/8
Rest: 1-2 minutes
1. Hammer strength machine shoulder press 12-15/12/10/8/8
Rest: 2-3 minutes
2. Rope facepulls 15/15/12-15
Rest: 1-2 minutes
3. Close grip bench 15/15/12/12 + drop set at another 8-10 reps
Rest: 2-3 minutes
4. Hammer curls 10/10/8/8
Rest: 1-2 minutes
5.Lateral raises 15/15/12-15/12
Rest: 1-2 minutes
6. Rear delt cable flyes 15/15/12-15
Rest: 1-2 minutes
Day 8: Rest
Repeat
Rest: 1-2 minutes
6. Rear delt cable flyes 15/15/12-15
Rest: 1-2 minutes
Day 8: Rest
Repeat
Daily mobility routine:
1.Foam roll everything for 5 minutes in total.
Upper back-mid back-lats-triceps-shoulders-glutes-quads-glutes-hamstring-calves.
2. 20-45 second hold of the deep squat position for 3 sets.
1.Foam roll everything for 5 minutes in total.
Upper back-mid back-lats-triceps-shoulders-glutes-quads-glutes-hamstring-calves.
2. 20-45 second hold of the deep squat position for 3 sets.
3.Knee to the opposite shoulder for 3 sets of 20-40 seconds.
4.Kneeling lunge quad stretch for 3 sets of 20-40 seconds.
5. Pigeon pose for 3 sets of 20-30 seconds.
6.3sets of 8-15 reps of superman hyperextensions.
*I do not stretch my hamstring right now*
4.Kneeling lunge quad stretch for 3 sets of 20-40 seconds.
5. Pigeon pose for 3 sets of 20-30 seconds.
6.3sets of 8-15 reps of superman hyperextensions.
*I do not stretch my hamstring right now*
Diet
Day 1
Meal 1
300 calories worth of fruit
1 tablespoon of apple pectin
1 tablespoon of cacao
1 teaspoon of palm kernel oil
2 scoop grass fed casein
1 teaspoon raw honey
Blend it up.
15-25 minutes pre: Grapefruit juice, 50mg thiamine, magnesium, salts + 2-3 eggs.
Day 1
Meal 1
300 calories worth of fruit
1 tablespoon of apple pectin
1 tablespoon of cacao
1 teaspoon of palm kernel oil
2 scoop grass fed casein
1 teaspoon raw honey
Blend it up.
15-25 minutes pre: Grapefruit juice, 50mg thiamine, magnesium, salts + 2-3 eggs.
Meal 2
200 grams of sweet potatoes, grass finished steak, a bunch of asparagus and salad with EVOO
Meal 3
Bone broth turemirc rice with some chicken and berries or cherries.
200 grams of sweet potatoes, grass finished steak, a bunch of asparagus and salad with EVOO
Meal 3
Bone broth turemirc rice with some chicken and berries or cherries.
Day 2
Meal 1
Fruit, eggs and spinach cooken in ghee.
Pre: Srouted rice cooked in organic A2 goat's milk, topped with honey and cinnamon (let it sit in the fridge).
Meal 1
Fruit, eggs and spinach cooken in ghee.
Pre: Srouted rice cooked in organic A2 goat's milk, topped with honey and cinnamon (let it sit in the fridge).
Meal 2
200 grams of mannΓ‘ sardines with some potatoes cooked in coconut oil
(office meal, i use canned sardines for social aggresion purposes aka to annoy the shitlib workers i have to manage. Is this OK?).
200 grams of mannΓ‘ sardines with some potatoes cooked in coconut oil
(office meal, i use canned sardines for social aggresion purposes aka to annoy the shitlib workers i have to manage. Is this OK?).
Meal 3
Oysters, 300-500 calories worth of fruit a salad and 50 grams of organic spelt bread.
Oysters, 300-500 calories worth of fruit a salad and 50 grams of organic spelt bread.
Days 3 and 4 (heavy work days aka i sit in a chair from 7 to 5 and train people for the rest of the day)
Fast with bone broth till 12-2 P.M
Meal 1
Bone broth rice with turkey from a good farm near by and 200-300 calories worth of fruit.
Fast with bone broth till 12-2 P.M
Meal 1
Bone broth rice with turkey from a good farm near by and 200-300 calories worth of fruit.
Snack if needed: Scoop of grass fed casein and berries.
Meal 2
Steak, potaoes cooked in coconut oil and pineapple.
Meal 2
Steak, potaoes cooked in coconut oil and pineapple.
I can keep doing this but i don't want to bore you.
If you're interested on the full thing, i can do it as an email.
I'm basically having the same things for the rest of the week with the added organ meats and salmon.
Atlantis will rise on fizeek show.
Have faith!
If you're interested on the full thing, i can do it as an email.
I'm basically having the same things for the rest of the week with the added organ meats and salmon.
Atlantis will rise on fizeek show.
Have faith!
P.S sollozzo and clemenza inspired me to do this after seeing them run the 100 miler.
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