|
Here you can
find "The Anarchist's" current training
routine and normal
daily diet:
| 0800 |
Bowl of cereal or porridge
Two slices of toast with peanut butter or marmite
Protein drink with water
Mug of herbal tea
|
| 1100 |
One Doug-RX (c) drink - see
recipe.
|
| 1200 |
Piece of fruit
|
| 1330 |
Pasta and chicken mince
or; sandwich with meat filling
or; any meal with decent mix of protein and carbs
Protein drink with water
|
| 1600 |
One
Doug-RX (c) drink
|
| 1800 |
Piece
of fruit
|
| 1830 |
40g
protein mixed with 1 litre water (sipped during workout)
|
| 1945 |
Meal
with decent mix of protein and carbs
Protein drink with water
|
| 2100 |
BEER AND CRISPS!!!! - only kidding!!
|
| 2200 |
Meat and salad
|
| 2300 |
Bowl of cereal |
Notes:
1. One day a week I 'stray' from the diet and eat what I like when I like.
2. On show days I try to take a steady stream of carbs during the day upto
two hours before the show. This will give me more energy and stamina
during the match. Generally protein is cut down to balance out intake
of calories.
Doug's Current Supplementation:
This is the supplementation, other than protein powders,
which I currently use:
| With
Breakfast: |
1
multi-vitamin and mineral tablet
1g Vitamin C
3g Creatine Monohydrate
|
| Before
Bed: |
5g
GABA |
Recipe for Doug-RX (c) Drink:
Put 1 banana, 2 tbls natural yoghurt, 40g protein powder and 400ml milk
into a blender.
Blend for 20 seconds.
"The
Anarchist's" Training Routine
Here is 'The Anarchists' current training routine:
(Tue, Wed, Fri,
Sat)
Tuesday
| Fly
Machine |
2
x warm up sets 20 reps
1 x triple drop set to failure
1 x heavy set to failure |
| Bench
Press |
1 x warm up set 20 reps
1 x triple drop set to failure
1 x heavy set to failure |
| Tricep
Pushdown |
1 x heavy set 8 reps
1 x triple drop set to failure
1 x heavy set to failure |
Wednesday
| Side
Raise |
2 x warm up sets 20 reps
1 x triple drop set to failure
1 x heavy set to failure |
| Front
Raise |
1 x warm up set 20 reps
1 x triple drop set to failure |
| Bent
over Raise |
1 x warm up set 20 reps
1 x triple drop set to failure |
| Dumbbell
Press |
1 x warm up set 20 reps
2 x heavy sets to failure |
Friday
| Wide
Grip Pulldown |
2 x warm up sets 20 reps
1 x triple drop set to failure
1 x heavy set to failure |
| Cable
Row |
1 x heavy set to failure
1 x triple drop set to failure |
| Bent
Over Dumbell Row |
2 x heavy sets to failure |
| Alternate
Dumbell Curl |
1 x warmup set 20 reps
1 x triple drop set to failure |
| E-Z
Bar Curl |
3 x heavy sets to failure |
| E-Z
Bar Reverse Curl |
3 x heavy sets to failure |
(Exercises on E-Z bar are alternated after each set)
Saturday
| Leg
Extension |
2 x warm up sets 20 reps
1 x triple drop set to failure |
| Leg
Curl |
2 x warm up sets 20 reps
1 x triple drop set to failure |
| Squat |
1 x heavy set 8 reps
1 x heavy set to failure
1 x triple drop set |
Cardio - 10 minutes twice a week, preferably not on weight training days.
Also Wrestling training once a week if possible.
Usually if I have shows on during the week I change the days around the
show.
I try not to weight train on show days.
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