Lex griffin

Träning

don’t have fixed days for each muscle group or training due to work commitments but I ensure that I get 4 days a week in each week, as evenly spaced as possible

Chest

- Dumbbell Press x4 High to Low Reps
- Incline Dumbbells x4 High to Low Reps
- Dumbbell Flies x x4 High to Medium Reps
- Seated Machine Chest Press (Plate Loaded) x4 High to Low Reps
- Decline Press (Plate loaded) x4 High to Low
- Cable Flies x4 High to Medium Reps

Shoulders

- Dumbbell Front Raises x4 High to Medium Reps
- Seated Dumbbell Press x4 High to Low Reps
- Lateral Raises x4 High to Medium Reps
- Rear Delts, Cables x5 High to Medium Reps

Back

- Lat Pull Down or Pull-ups x4 High to Low Reps
- T Bar Rows x4 High to Low Reps
- Seated Row x4 High to Low Reps
- Bent Over Dumbbell Rows x4 High to Low Reps
- Close Grips Lat Pull Down x4 High to Medium Reps

Quads

- 100 Rep Leg Extensions (Starting with the heaviest weight that allows for 20 reps and lowering the weight each time 10 reps is failed to be met. Minimal rest points taken!)
- Squats x5 High to Low Reps
- Leg Press x5 High Reps, Deep Negative!
- Horizontal Press x5 Toes up driving completely through the heels, High to Medium Reps

Hamstrings

- Lying Curls x5 High to Low Reps
- Seated Curls x5 High to Low Reps
- Straight Leg Dead Lifts x5 High to Low Reps

Triceps

- Straight Bar Extensions x4 High to Low Reps
- Reverse Grip Extensions x4 High to Low Reps
- Hammer Grip Rope Extensions x4 High to Low Reps
- Skull Crushers x4 High to Low Reps

Biceps

- Seated Dumbbell Curls, Single arm at a time x4 High to Low Reps
- Hammer Grip Curls (Dumbbell or Cable Rope) x4 High to Low Reps
- Ez Curl Bar x4 High to Low Reps
- Cross Body Hammer Grip Curls x4 High to Medium Reps

Food

Meal 1: Wholemeal Toast with Honey and Peanut Butter
Meal 2: Protein Shake and Rice Cakes
Meal 3: Roast Chicken, Apple Sauce and Wholemeal Bread
Meal 4: Diced Chicken Breast and Sweet Potato
Meal 5: Protein Shake, Rice Cakes and Fruit
Meal 6: Diced Chicken or Beef and Healthy Choice Mash Potato

In the off season its mainly All-in-One Protein shakes, Vitamins and a Pre-workout. During dieting I tend to include more whey blend protein supplements, intra workout BCAA’s and a stand-alone Creatine supplement.