The chronicles of Lazarus II

[Lazarus]

Well the past year I have been on and off with training, a couple of small injuries, motivation went out the window, busy schedules and all those other excuses, also had cut the eating right back. A few months ago moved back to NP, a much better schedule now and motivation back up at an all time high. The last month or two I was doing weights at home and slowly upping my food intake, I have now been back at a gym for almost 2 weeks training 6 days a week. I`m currently 77kg which is 3kg up on where I last finished off, bf% has not changed much, only a slight increase. My current diet is as follows, needs a bit of tweaking like lowering the fat content a touch.

**food updated 27/10/11**

Meal 1

5.30am pre-workout

Myofusion

Superpump

Size on during and after workout

7.30am

Myofusion

Oats and milk with chopped banana

Protein 62.2 Carbs 81.1 Fat 12.4 Cals 692

Meal 2

10.00am

2 wholegrain toast

3 whole eggs

yoghurt

Protein 34.9 Carbs 45.7 Fat 32 Cals 627

Meal 3

12.30pm

Baked beans and sausages

1 whole egg

Protein 25.2 Carbs 42 Fat 18.9 Cals 257

Meal 4

3.00pm

Rice

3 whole eggs

Protein 27.4 Carbs 37 Fat 29.1 Cals 540

Meal 5

5.30pm

Porterhouse steak

Kumara

Broccoli

Protein 52 Carbs 25 Fat 38 Cals 662

Meal 6

9.00pm

Myofusion

Protein 37.5 Carbs 7.5 Fat 4.5 Cals 220

Total

Protein 239.2 Carbs 238.3 Fat 134.9 Cals 2998

Ratio 39/39/22

[Lazarus]

Legs this morning, Only the second time working them out since I have been back into training, up until then it was body weight exercises only due to an ankle injury. Slowly I will begin to increase the weight as I get happier with my ankle.

Squat, 5 sets of 8 reps, bar,20,40,40,40

Leg ext, 5 sets of 10 reps, 20,27,27,33,33

Leg press, 5 sets of 8 reps, 60,80,100,100,100

Leg curl, 5 sets of 8 reps, 30,36,36,42,42

Calf raise, 5 sets of 10 reps, 40,60,60,60,60

Ankle felt good the whole way through.

[Lazarus]

Arms today.

EZ bar curl, 5 sets of 8 reps, 18,28,28,28,28

DB alternate, 5 sets of 8 reps, 7,10,9,9,9

Cable curl, 5 sets of 10 reps, 40,52,58,58,58

Dips, 5 sets of 8 reps, BW,BW,BW,BW,BW

One arm overhead extension, 5 sets of 8 reps, 8,10,10,10,10

Tricep pushdown, 5 sets of 10 reps, 30,38,38,44,38

20 mins cardio on the treadmill

[Lazarus]

Chest & back

BB flat bench, 5 sets of 8 reps, 40,50,60,60,50

Incline fly, 5 sets of 8 reps, 12,14.5,14.5,14.5,14.5

Incline DB press, 5 sets of 8 reps, 17,17,19.5,19.5,19.5

Deadlift, 5 sets of 8 reps, 50,60,90,80,60

T bar row, 5 sets of 8 reps, 20,20,25,25,20

One arm cable row, 5 sets of 8 reps, 22,32,36,40,40

20 minutes of cardio on the treadmill

[Lazarus]

Sunday rest day

Morning weigh in was 77.7kg, up from 76.3kg last Sunday

[mike27]

hi

5sets of 8 on every exercise?

should mix it up to cover diff rep ranges. some exercisers heavy,low rep. some a bit lighter,higher reps.

best of both worlds

do you eat any other vege or fruit?

[Lazarus]

Hi Mike,

Yea I do mix it up a bit with drop sets and higher reps when I find I have more in me for a particular set, I don`t always put up everything I did, usually the base reps and weight I aim for. By the end of it all I`ve usually forgotten what I did.

During the day I have the odd apple and grapes as well.

Arms

BB curl, 5 sets of 8 reps, 21,26,26,28.5,28.5

Alternate, 5 sets of 8 reps, 9,12,12,12,12

One arm preacher, 5 sets of 8 reps, 7,9,8,8,8

Dips, 4 sets of 8 reps, BW,BW,BW,BW

One arm overhead extension, 5 sets of 8 reps, 10,12,12,14.5,12

Tricep pushdown, 5 sets of 10 reps, 24,30,30,30,24

[Lazarus]

Shoulders/traps

Lateral raise, reps 10,8,8,6,8, weight 10,11,12,14.5,12

Front raise, reps 10,10,8,8,6 weight 10,11,12,12,14.5

Military press, reps 10,8,8,6,6 weight 30,40,40,40,40

Upright row, reps 10,8,8,8,6 weight 20,30,35,35,35

DB shrugs, reps 10,8,8,8,6 weight 19.5,22,24.5,27,29.5

Cable upright row, reps 12,10,10,8,8 weight 26,29,32,32,32

20 minutes of cardio on the treadmill

[Lazarus]

Chest/back

BB flat bench, reps 10,10,8,8,6 weight 40,50,60,70,60

DB flys, reps 10,8,8,6,6 weight 10,12.5,12.5,15,15

DB incline, reps 10,8,8,6,5 weight 15,17.5,17.5,20,20

Lat pulldown, reps 10,10,8,8,6 weight 22,25,25,25,28

Seated cable row, reps 10,10,8,8,6 weight 22,22,25,25,25

DB One arm row, reps 10,8,8,8,6 weight 15,17.5,20,22.5,25

20 minutes cardio on the treadmill

[Lazarus]

Legs

Squat, reps 10,10,8,8,6 weight 40,60,70,70,70

Leg ext, reps 12,12,10,8,8 weight 27,33,39,45,45

Leg press, reps 10,10,8,8,6 weight 80,120,120,140,140

Leg curl, reps 12,10,8,8,8 weight 36,42,42,42,36

Calf raise, reps 12,10,10,10,8 weight 42,54,66,78,84

20 minutes of cardio on the treadmill

Ankle still feeling pretty good so slowly progressing, able to drop my heels down 45 degrees again with the calf raises before going up.

Diet is still going strong so happy with that.