Workout

Hey Guys!

For those who are interested I posted my workout here!*

 

 

 

Day I

Chest, Back and Traps

 

Bench Press - 2 warm up sets, 4x6
Incline Dumbbell Flies - 3x20
Deadlifts - 1 warm up set, 4x3
Wide Grip Pull Ups - until failure
Barbell Shurgs - 1 warm up set, 4x6
Dumbbell Shurgs - 3x20

 

 

Day II

Legs

 

Leg Press - 2 warm up sets, 4x6
Breathing Squat - 3x20
Romanian Deadlift - 1 warm up set, 4x6
Lying Leg Curl - 3x20
Standing Calf Raise - 1 warm up set, 4x6
Donkey Calf Raise - 4x20

 

 

Day III

Arms and Shoulders

 

Seated Overhead Dumbell Press - 2 warm up sets, 4x6
EZ Upright Row - 4x20
Standing Barbell Curl - 1 warm up sets, 4x6
Incline Dumbbell Curl - 4x20
Close Grip Bench - 1 warm up set, 4x6
Skullcrushers - 4x20

 

On top of that I do abs after every workout. I found this to be a great workout: Medicine Ball Workout

 

I take one day rest in between each workout (If my schedule allows me). On rest days I still do cardio, mainly classes at the gym I go do. I urge everybody to try the free classes at their gym! Even if you're the only guy in there, don't let that stop you!

 

 

Food Plan

 

Yes, I refuse to call it diet, because it doesn't feel like one! I eat great food and I love it.* I'm also constantly looking for new recipes in order to improve it, so keep checking back or send me yours!

 

So for those interested what I'm currently eat during the day, here you go.

• Breakfast - Birchermüsli
  Scoop of protein, plain yogurt, müsli, banana, strawberries and blueberries
• Breakfast II - Traditional American
  Scrambled eggs with ham, home made whole wheat pancakes
• Protein Shake
  2 scoops of protein, milk, banana, peanut butter
• Late "Lunch"
  Whole grain wraps with tuna, cheese and home made salsa
  
• Snack
  Scoop of protein mixed with a yogurt
• Dinner
  Home made Spätzle, carrots, tomato sauce and chicken
• Shake II
  Scoop of protein, milk, peanut butter
  

Supplements

 

They're quite popular. And there is a huge selection of them out there, so it's hard to fight yourself through the supplement jungle and find what's right for you.

Check out more detailed reviews of all the NRG-X Labs product from me on nrgxlabs.blogspot.com!

 

This is what I'm currently using and if I wouldn't like it, I wouldn't use it, let alone write about them here*.

 

 

Multi-Vitamin

As a multi vitamin, I'm using Vital Core by NRG-X Labs.

What's a multi vitamin? A multivitamin helps you take all the vitamins that you don't or only partially get from your daily food. It also give you extra vitamins and stuff you need.

Why Vital Core? Vital Core only had great results for me. I had other ones before but I always had to take extra magnesium for other pills. Not with this one.

Also you only have to take 3 pills twice a day which is not a lot.

 

 

Pre Workout

A pre workout shake helps you focus and get you pumped for your workout.

This is the best pre workout shake I've ever had. And I'm not just saying that! I tried many before because they usually don't work for me. Others gave me gitters and I almost got nauseous at times.
Overdose is the perfect shake. It tastes great, gets you pumped and focused for a great workout, every single time.

 

I'm also taking NRG-X Labs CEE3000 Creatine at the moment.

Creatine helps your muscles to recover faster, thus you will be able to work out harder and your muscles will grow more

The great thing about this product is that it doesn't make you hold water, which is what creatine usually does.

 

 

Post Workout

A post workout shake replenishes your body after a workout. I found this one to be quite delicious and also working very well. 

 

 

Joint Support

I'm a pro wrestler. My joints get abused every time I step in the ring.

In order to protect them and keep them healthy I use Joint Maxx FLX.

This is a great product and I'd strongly recommend it to everybody who does a sport that is hard on the joints!

 

 

Protein

Thanks to it's rich chocolate flavor and great mixability this is my protein of choice right now.

 

 

 

 

*Keep in mind I'm not a personal trainer, nutritionist and do not have any degree as either. I just love working out and speak from my experiences. Read the lables on all supplements and be careful if you have any health condition etc.