Recent normal gym routine

DAY 1 Squat (45kg each side plus 20kg bar = 110kg total) I always do 4 sets and hopefully about 8 reps in each set. Last time I achieved Set 1 2 3 4 Reps 8 8 5 + 1 rep where I had to collapse onto the support because I could not bring the bar up again 4 + 1 rep where I had to collapse onto the support because I could not bring the bar up again

Bench press (45kg each side plus 20kg bar = 110kg total) I always do 3 sets on a high weight then drop down to a slightly lower. Last time I achieved Set 1 2 3 Reps 2 + 1 assisted 2 + 1 assisted 1 + 1 assisted

Bench press (40kg each side plus 20kg bar = 100kg total) Set 4 5 Reps 3 + 1 assisted 2 + 1 assisted

Lunge (30kg each side plus 20kg bar = 80kg total) Set 1 2 3 4 Reps 10 (5 on each leg outstretched) 10 10 10

Calf raises using seated machine (70kg total) Set 1 2 3 4 Reps 14 14 14 14

Deadlift (40kg each side plus 20kg bar = 100kg total) Set 1 2 3 4 Reps 7 7 6 5

DAY 2 Bicep curl I use the dumbbells to train each arm separately. I sit down and keep my arm on top of a support so I can focus the movement on my biceps. I start on a high weight (25kg) with my right arm, then do the same weight on my left arm., and then immediately move down to a lower weight on my right (25kg) and then move to my left arm (25kg). Weight 25kg 20kg Arm Right Left Right Left Set 1 8 4 8 7 Set 2 8 5 8 7 Set 3 8 6 8 5 Set 4 5 5 7 7

Half-clean and push press (25kg each side plus 20kg bar = 70kg total) I call it a half clean because I have the barbell resting on a support so that I do not need to lift it from the ground. I find it difficult to deadlift a barbell and then move into a clean so I just do the clean from the support. Once I have cleaned the barbell so that the barbell is at the top of my chest I push the bar into the air and then lower the bar back down to the support. Set 1 2 3 4 Reps 3 3 3 3

Calf raises using seated machine (70kg total) Same as described above. Upright rows (30kg each side plus 20kg bar = 80kg total) Set 1 2 3 4 Reps 8 8 8 8

DAY 3 Rest day. DAY 4 Routine starts all over again.

Recent normal eating routine

Breakfast (around 8) Egg whites from 3 hard-boiled eggs. Banana. Orange juice. Lunch (around 12 or 13) At work: Canteen lunch comprising, soup, meat portion (like pork chop, bratwurst, chicken breast), vegetables (sauerkraut, spinach) and carbs (pasta, potatoes). At weekend: Bread rolls with garlic cheese bread or pasta Large chicken breast cooked with George Foreman grill

Snack (around 14) Chocolate bar. Snack (around 16) Protein shake (2 scoops protein) mixed with half a liter of milk. Dinner (around 18.30) I take a box of salad (mixed lettuce, tomatoes, olives, peppers along with salad dressing) and a box of pre-grilled chicken (1 to 2 large chicken breasts cooked with a George Foreman grill) into the office. Before bed (around midnight) Protein shake (2 scoops protein) mixed with half a liter of milk. I basically follow this routine every day and there is little change.