I was just talking to a friend and decided I have a few things I’d like to note down and here’s the place for me to do just that…

Training

Everything is a very basic plan of what we do. The reps stay the same but the exercises change.

Day 1 – 

Chest

• Incline dumbbell press 3 sets. 12 rep weight, 8 rep weight, 6 rep weight
• Hammer Strength Press – 8 reps weight, 6 reps weight
• Peck deck – 12 reps weight, 8 reps weight

Delts

• Smith machine press – 8 reps, 8 reps
• Side dumbbells – 12 reps, 8 reps
• Front dumbbells – 6 reps alternating (12 total for both arms) x2

Triceps

• V bar press – 15 reps, 6 reps
• Iso machine – 12 reps

Day 2

Back

• Narrow pronated pull downs – 12 reps, 8 reps, 8 reps
• Pull overs – 8 reps, 8 reps
• Hammer strength pull downs – 8 reps, 6 reps
• Seated row – 8 reps, 8 reps
• Rear delts cables – 10 reps, 8 reps
• Barbell row – 10 reps, 6 reps
• Shrugs – front x 12, back x 12, front x 12

Biceps 

• Standing alternating curls elbows back – 8 per arm, 8 per arm
• Flat floor cable curls – 10 drop 10 drop 10

Abs

• Leg raise – 15
• Ab cable crunch – 15
• Ab crunch – 15

Day 4 

Legs

Quads

• Extension – 12 reps, 12 reps, 12 reps
• Press – 12 reps, 12 reps
• Hack squat – 12 reps, 12 reps
• Barbell squat 20 reps, 8 reps

Hamstring

• Flat curls – 12 reps, 12 reps
• Seated curls – 12 reps drop set
• Stiff leg deadlift – 12 reps

Calves

• Standing – 15 reps, 12 reps
• Seated – 15 reps

After day 7, it’s back to day 1.

45 minutes training per session. Get in and get it done is our idea.

Carbs before bed usually.

---

Explanation

The first set of any day, is always a light weight to get some blood flowing and that’s it. After that, it’s all out on every single set and rep to failure. I don’t really do a warm up set for every exercise, I just do a weight that I can hit 8 reps for and then to finish it with a beyond failure set on every exercise.

Chest incline – 12 reps with 22.5kg dumbells – 8 reps 35kg to failure – 6 reps 42.5kg to complete safe failure.

Safe = lower them down to my chest and not throwing them from head height.  

---

Cardio

I try to do this religiously every morning before anything. I do 40 minutes at walking pace only.

I know for a fact that cardio with a poor diet will NOT make me lose body fat. I’ve been running tests on myself with this for years and I know I’m right. A good diet with cardio is the only way to shift the fat for me.

---

All this means nothing unless you train the way we do. We have some tricks that we use together and they make a little difference. These are things we will try with others when we train with them…

I also know that no matter how hard I try to diet or bulk, it’s virtually impossible unless my brain really wants to do it. When I say I want to bulk, yet I know my body doesn’t want to, I will fail without doubt. When I set a solid goal and focus on it, I will achieve anything I want to. I certainly have my goals in motion now and despite my meat and supplements being removed, I already know I will conquer my goal… because I’m following it through passion. 

---

Plan

To get cut or at least progress with my meat free diet and no supplements. It should be interesting to see how if find it. I can tell you that I really enjoy supplements and they do help, I just chose the clever idea of dropping them to gain knowledge.