Hi guys,

I recently ordered some products here, and thought i'd sign up onto the forum to share your knowledge

My name is Marc, a 30 year old Web Developer from St Albans.

I had always worked out from the age of around 20, then i took it seriously (Gym 5 days per week) when i reached around 25.  At 28, i ripped my left knee ligaments in a non-training related incident, which put me onto crutches for a month.  The pain from this went on for a while and the lapse saw me missing the gym to the point of not going or working out til around October last year and me gaining considerable weight (i just like computer games too much   ).  

From starting over in October on, i've decided to go for it from scratch and start anew.  Over the past two weeks i have added  Amped Nos which has considerably boosted my workout performances, Axis - HT which has given me that "powerful" feeling, and EAS HP which i have yet to use.

Back in October, i was touching 16 stone and am now 14.5 stone.  My big big mistake at the moment that i can see is that i lack Cardio horribly and aim to make sure i make Cardio days instead of the once a month routine i've slipped into - need to shift the visible tire when i sit down  .  Weight training days i make without fail!

I have been going pretty much solid since October with the following regime (note i have a currently bad habit of missing the Cardio's!).  I also lack power in my legs and shoulders as i have only recently been training these hard.


My current workout regime with current pushes are as follows:

Monday: Arms - Back
Barbell Curls 12x29.5 kg, 10x35kg 4x44kg
Bent over Barbell Rows 12x44kg 10x55kg 4 x70kg
Dumbell Curls 12x10kg, 10x12.5kg, 4x16.25kg
Bent Over Dumbell Rows 12x20kg, 10x25kg, 4x32.5kg
Seated Hammer Curls 12x10kg, 10x12.5kg, 4x16.25kg


Tuesday: Cardio
Either 20-30mins Skipping a la Rambo
Or 20-30 Mins Jogging

Wednesday: Chest - Triceps
Wide Grip Bench Press 12x52kg,10x 57kg, 4x70kg
Dumbell Two Handed Skull Crusher 12x15kg, 10x17.5kg, 4x22.5kg
Close Grip Bench Press 12x42kg, 10x47kg, 4x54kg
Dumbell One Handed Skull Crusher 12x7.5kg, 10x8.25kg, 4x 9.5kg
Dumbell Bench Flyes (lying down) 12x15kg, 10x17.5kg, 4x22.25kg
Abs

Thursday:  Cardio
Either 20-30mins Skipping a la Rambo
Or 20-30 Mins Jogging


Friday - Shoulders - Legs
Barbell Shoulder Press(mix behind/front of neck) 12x27kg, 10x32kg, 4x37kg
Barbell Squats 12x27kg, 10x35kg, 4x44kg
Dumbell Arms Raises 12x5kg, 10x7.5kg, 4x8.75kg
Dumbell Lunges 12x 22kg, 10x32kg, 4x37kg
Deadlifts 12x42kg, 10x47kg, 4x60kg
Barbell Seated Calf Raises 12x47kg, 10x52kg, 4x70kg

Saturday
Either 20-30mins Skipping a la Rambo
Or 20-30 Mins Jogging


Sunday Off


Here is my current typical Diet off the top of my head, along with lots of water throughout the day (a good 10 or so cups) - note, all Pasta and Rices are Wholegrain.  I am also as of December last year a non drinker and non smoker:

8am
Oats with Water and a Protein shake with skimmed Milk


11am
2 Chicken Fillets

1pm 2 x Salmon, Jacket Potatoe and Boiled Veg
or Chicken and Brown Rice
or Tuna Pasta

4pm
2x Chicken Fillets or Protein Shake

6:30pm
Chicken, Brown Rice and Veg
or Tuna Pasta Bake
or any other Protein/Carb/Veg mix


My aim is to get that damn Cardio going consistenly, ensure i keep working on the lower body to get in line with my upper body, cut out all fats.  I'm aiming to shed the body fat and then bulk back up on carbs and protein to my current weight or slightly higher.


Anyway, thats the intro over with, hello all and i look forward to reading your posts  

Marc