33 Years
100 kg
96 kg
168 cm

Meal 1
Breakfast		 80 g raw Jungle Oats to be cooked
2 scoops (50g) SPS Isopro Whey
1 Omnium
2 Scorbex
1 Beespan
1 Arthrojoint
Meal 2
 Mid-Morning Snack		 300 g grilled chicken breast
150 g (cooked) Basmati Rice
200 g Broccoli
Pre-Workout 5 g Glutamine Powder
1 serving N.O. Crea-Pump
Intra-Workout
1st Half		 40 g SPS Vitargo Trigger (sipped up until end of 1st half of training)
Intra-Workout 2nd Half &
Post-Workout Phase 1 		60 g SPS Vitargo Aftershock (sip half until end of 2nd half of training &
drink remainder directly after workout)
Post-Workout Phase 2
60 Minutes Post-Workout		 120 g SPS Anabolic Mass Fuel
5 g Glutamine Powder
Meal 3
Lunch		 300 g grilled chicken breast
150 g (cooked) Basmati Rice
200 g Broccoli
1 tbsp Omega 3:6:9 Oil poured over meal
2 Scorbex
1 Arthrojoint
Meal 4
Mid-Afternoon Snack		 100 g Anabolic Muscle Builder
1 large green apple
Meal 5
Early Evening		 500 ml Mageu
Meal 6
Dinner		 500 g Rump mince
200 g Broccoli
1 tbsp Omega 3:6:9 poured over meal
2 Scorbex
1 Calcium
2 Slow Mag
1 Zinc
1 Vit E 1000 IU
1 Arthrojoint
Meal 7
Before Bed		 50 g SPS Ultra Protein
5 g Glutamine Powder
Additional I try and drink approximately 4-6 litres water per day


Monday Hamstrings
Standing Leg curl - 5 sets of 8 to 12 reps
Lying Leg curl - 4 sets of 8 to 12 reps
Stiff legged deadlifts - 3 sets of 10 to 15 reps
Calves
Seated calf raises - 5 sets of 10 to 15 reps
Standing calf raises - 4 sets of 10 to 15 reps
Lower Abs
Leg raises - 4 sets of 20 to 30 reps
Tuesday Back
Chin-ups or front pulldowns - 4 sets of 8 to 12 reps
Cable row - 4 sets of 8 to 12 reps
T-Bar row - 4 sets of 8 to 12 reps
One arm dumbbell row - 3 sets of 8 to 12 reps
Rope pulldowns - 4 sets of 8 to 12 reps
Hyperextensions - 4 sets of 40 reps
Wednesday Shoulders
Shoulder dumbbell press - 5 sets of 8 to 12 reps
Front barbell raises - 4 sets of 8 to 12 reps
Seated side laterals - 4 sets of 8 to 12 reps
Rear delt machine - 4 sets of 8 to 12 reps
Shrugs or Upright rows - 4 sets of 8 to 12 reps
Triceps
Tricep pushdowns - 5 sets of 12 to 20 reps
either Rope pushdowns - 4 sets of 8 to 12 reps
or One arm cable extension - 3 sets of 8 to 12 reps
Abs
Oblique crunches - 4 sets of 30 reps
Thursday Quads
Leg extensions - 7 sets of 10 to 15 reps
Squats - 5 sets of 8 to 12 reps
Leg press - 4 sets of 20 to 30 reps
Lunges - 3 sets of 10 to 15 reps
Adductor - 4 sets of 15 to 20 reps
Friday Chest
Incline press - 5 sets of 8 to 12 reps
Dumbbell flyes - 4 sets of 8 to 12 reps
Press machine - 4 sets of 8 to 12 reps
Crossovers or pullovers - 4 sets of 10 to 15 reps
Biceps
Alternate dumbbell curl - 4 sets of 8 to 12 reps
either Standing barbell curl - 4 sets of 8 to 12 reps
or Concentration curl - 4 sets of 8 to 12 reps
or Barbell 21's - 3 sets of 21 reps
Abs
Mat crunches or Ball crunches - 4 sets of 30 reps
Saturday Rest
Sunday Rest

Cardio:
No cardio traing in off season training regime. However I manage to keep between 7 and 9% body fat off season by eating clean and taking good quality supplements.