New target, new workouts, new eating, new photos
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good luck, 2+3 weeks to go. Here's Arnold's schedule (I know you have his book anyway)...posting it more as motivation for the rest of us who are below your level....<br />
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Training with Arnold<br />
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The following is a sample exercise routine he frequently used, as featured in Muscle Mag -- October 1991:<br />
<br />
Mon, Wed, Fri<br />
<br />
Chest:<br />
Bench press - 5 sets, 6-10 reps <br />
Flat bench flies - 5 sets, 6-10 reps<br />
Incline bench press - 6 sets, 6-10 reps<br />
Cable crossovers - 6 sets, 10-12 reps<br />
Dips - 5 sets, to failure<br />
Dumbbell pullovers - 5 sets, 10-12 reps<br />
<br />
Back:<br />
Front wide-grip chin-ups - 6 sets, to failure <br />
T-bar rows - 5 sets, 6-10 reps<br />
Seated pulley rows - 6 sets, 6-10 reps<br />
One-arm dumbbell rows - 5 sets, 6-10 reps<br />
Straight-leg deadlifts - 6 sets, 15 reps<br />
<br />
Legs:<br />
Squats - 6 sets, 8-12 reps<br />
Leg presses - 6 sets, 8-12 reps<br />
Leg extensions - 6 sets, 12-15 reps<br />
Leg curls - 6 sets, 10-12 reps<br />
Barbell lunges - 5 sets, 15 reps<br />
<br />
Calves:<br />
Standing calf raises -10 sets, 10 reps<br />
Seated calf raises - 8 sets, 15 reps<br />
One-legged calf raises (holding dumbbells) - 6 sets,12 reps <br />
<br />
Forearms:<br />
Wrist curls (forearms on knees) - 4 sets, 10 reps<br />
Reverse barbell curls - 4 sets, 8 reps<br />
Wright roller machine - to failure <br />
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Click to Enlarge <br />
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Click to Enlarge<br />
Abs:<br />
Nonstop instinct training for 30 minutes<br />
<br />
<br />
Tues, Thurs, Sat<br />
<br />
Biceps:<br />
Barbell curls - 6 sets, 6-10 reps <br />
Seated dumbbell curls - 6 sets, 6-10 reps<br />
Dumbbell concentration curls - 6 sets, 6-10 reps<br />
<br />
Triceps:<br />
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps<br />
Pushdowns (exterior head) - 6 sets, 6-10 reps<br />
Barbell French presses (interior head) - 6 sets, 6-10 reps<br />
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps<br />
<br />
Shoulders:<br />
Seated barbell presses - 6 sets, 6-10 reps<br />
Lateral raises (standing) - 6 sets, 6-10 reps<br />
Rear-delt lateral raises - 5 sets, 6-10 reps<br />
Cable lateral raises - 5 sets, 10-12 reps<br />
<br />
Calves and Forearms:<br />
Same as Monday, Wednesday and Friday<br />
<br />
Abs:<br />
Same as Monday, Wednesday and Friday.<br />
<br />
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Arnold's Advice on Eating and Resting<br />
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For those who have a hard time gaining weight, he advises that they should:<br />
Eat 5-6 smaller meals a day <br />
Eat carbs half an hour after exercising <br />
Rest at least 3 days a week <br />
Sleep 8 or more hours a day <br />
Eat 30 to 50 grams of protein with each meal every 3 hours <br />
Not avoid unsaturated fats because they raise hormone levels <br />
Eat between 60 and 100 grams of carbs per day <br />
Eat no more than 3 eggs a day <br />
Substitute beef and pork with chicken and fish <br />
Avoid sugar -- it contains empty calories; eat fruits and vegetables for carbs instead <br />
Use supplements and protein shakes to get the required daily amount of protein -
It's funny - I need work on my biceps. I got a programme from one of those mags - only about 5 years old though! But my trainier said, fine, fowllow that - but those blokes who write and do and follow those programmes are bloody steroid freaks you idiot...!<br />
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And while Arnold may say those things - and they might be a good guide, get to a nutritionist and a decent trainer. I was eating 30 egg (whites) a day, on my lean down though, for nationals...<br />
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But who am I to argue to with ARNOLD. -
Are you allowed to add a bit of soy sauce to that fish and green veges? Or, try cooking an egg in a pot containing a mix of water/soy sauce. Adds a bit of flavour to the rest of the meal.<br />
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I eat egg yolks as well. Do you, or only whites? <br />
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For nuts I have a mix of almonds/walnuts/sunflower/sesame/cashew/pine-all raw, kept in the fridge. Add that to some cereal and fruit, yoghurt /milk protein powder (right now using ON whey).<br />
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Here's a book I have that you can get, or give others who want to eat (drink) well:<br />
[url]http://www.amazon.com/Juices-Natures-Cure-all-Health-Vitality/dp/9625939393[/url]<br />
Vege juices are great.<br />
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Congrats on both of your success on the weekend and good luck for Aus.
