So I got some advice from my other thread and today is the last day of Week 1 of my revised plan. At the end of Week 12 I'll be going away on holiday so I want to see some good results.
My aims are to improve overall fitness whilst bulking up a little T-Shirt muscles (6-pack would be nice too). I have designed my workout into 2 phases.
Workout
Weights Circuit
25 pressups
20 bench press
20 dips
5 chins
30 hyperextensions
12 bentover rowing
12 shoulder press
20 curls
15 press downs
25 crunches
30 leg raises
25 v-crunches
35 seated leg push
20 crossover crunches
Phase 1 (Weeks 1-6): Get used to doing lots of exercise again and form a base of muscles to speed up metabolism and make phase 2 easier. This involves 2 gym workouts a week starting from 1 circuit and building to 3. There are 2 runs and a swimming session in addition to this, and a test day at the end of the week to measure:
- 1.5mile Run Time
- Max Press-ups in 2 mins
- Max Sit-ups in 2 mins
Phase 2 (Weeks 7-12): Cardio Cardio Cardio
A typical week here is:
Mon - Performance Running (varying: 45mins Fartlek / 30mins Fast Run / Interval Running).
Tue - Muay Thai Boxing or 30mins Easy Run & 30mins Swim
Wed - 45mins Normal Run
Thu - 3 x Weights Circuit & 30mins Easy Run (1 in morning, 1 in afternoon)
Fri - 45mins Normal Run
Sat - Rest
Sun - Sports
At the end of Week 12 will be a final test day to see what improvements have been made.
As a by-product of improving fitness I'm hoping to improve the way I look so I will be posting progress pics along the way. After my holiday I have 2 months before I head down for basic military training so I will switch up the plan for something like the one included in the BUDs Warning Order (very similiar to the Marines plan I have).
Nutrition
I had never really considered any type of supplement to help my training, but I've ordered 2kg of Whey Protein Isolate that should help me through phase 1, although I may not keep using it through phase 2 (need advice on this respect). After some extensive reading of this forum I've also started taking Flaxseed Oil and I already take Cod Liver Oil with Multivitamins daily.
A typical daily diet (with protein shakes once I receive it) is as follows:
Breakfast:
Bowl of Weetabix
Small Glass of Orange Juice
Large Glass of Milk with Protein shake
Lunch:
2 x Sandwiches with cold cut meat
Apple
Banana
Something sugary (small chocolate bar etc)
Bottled Water
Post Afternoon Training:
Large glass of Milk with Protein shake
Dinner:
Varies Example: Steak, vegetables and potatoes
I have cutout late night pizzas post drinking sessions and cut down on alcohol consumption. I don't smoke or take any form of drugs.
Progress
Pre-training: Week 0
My aims are to improve overall fitness whilst bulking up a little T-Shirt muscles (6-pack would be nice too). I have designed my workout into 2 phases.
Workout
Weights Circuit
25 pressups
20 bench press
20 dips
5 chins
30 hyperextensions
12 bentover rowing
12 shoulder press
20 curls
15 press downs
25 crunches
30 leg raises
25 v-crunches
35 seated leg push
20 crossover crunches
Phase 1 (Weeks 1-6): Get used to doing lots of exercise again and form a base of muscles to speed up metabolism and make phase 2 easier. This involves 2 gym workouts a week starting from 1 circuit and building to 3. There are 2 runs and a swimming session in addition to this, and a test day at the end of the week to measure:
- 1.5mile Run Time
- Max Press-ups in 2 mins
- Max Sit-ups in 2 mins
Phase 2 (Weeks 7-12): Cardio Cardio Cardio
A typical week here is:
Mon - Performance Running (varying: 45mins Fartlek / 30mins Fast Run / Interval Running).
Tue - Muay Thai Boxing or 30mins Easy Run & 30mins Swim
Wed - 45mins Normal Run
Thu - 3 x Weights Circuit & 30mins Easy Run (1 in morning, 1 in afternoon)
Fri - 45mins Normal Run
Sat - Rest
Sun - Sports
At the end of Week 12 will be a final test day to see what improvements have been made.
As a by-product of improving fitness I'm hoping to improve the way I look so I will be posting progress pics along the way. After my holiday I have 2 months before I head down for basic military training so I will switch up the plan for something like the one included in the BUDs Warning Order (very similiar to the Marines plan I have).
Nutrition
I had never really considered any type of supplement to help my training, but I've ordered 2kg of Whey Protein Isolate that should help me through phase 1, although I may not keep using it through phase 2 (need advice on this respect). After some extensive reading of this forum I've also started taking Flaxseed Oil and I already take Cod Liver Oil with Multivitamins daily.
A typical daily diet (with protein shakes once I receive it) is as follows:
Breakfast:
Bowl of Weetabix
Small Glass of Orange Juice
Large Glass of Milk with Protein shake
Lunch:
2 x Sandwiches with cold cut meat
Apple
Banana
Something sugary (small chocolate bar etc)
Bottled Water
Post Afternoon Training:
Large glass of Milk with Protein shake
Dinner:
Varies Example: Steak, vegetables and potatoes
I have cutout late night pizzas post drinking sessions and cut down on alcohol consumption. I don't smoke or take any form of drugs.
Progress
Pre-training: Week 0