After bodybuilding for 4 years, I spent a couple of years powerlifting and throwing discus. There is still a real emphasis on strength, but this is combined with speed and fitness. As such it felt a whole lot more healthy, and gave me a lot more energy, as well as everyday capability. Because being absolutely ripped wasn't a priority I could eat more normal food as well, but even more calories than before (remember, though, that if you've got fat in your diet a lot less quantity can give a lot more calories - 1 gram of protein = 4 cal, 1 gram of fat = 9).

I combined this with a really good stretching routine every day - you could do worse than 20 minutes of yoga when you get up.

One thing you'll notice is that the strength exercises are really based around the big muscle groups - you want your biceps and triceps to be strong but you don't really care what they look like. Most of the time they'll get enough work from the big exercises. 1 light warm-up again per exercise.

Day one - legs and shoulders

Squats: 3 sets of 10, 8, 6 to total failure (like every set)

Leg presses: 3 sets of 10

Barbell lunges: 3 sets of 10

Shoulder presses: 3 sets of 10

Day two - cardio

2 x 5000m row at medium intensity

Day three - back

Deadlifts: 3 sets of 8, 6, 4

Bent over rows: 3 sets of 10

Shrugs: 3 sets of 15 (longer sets because these are fantastic for grip work if you're doing competitive deadlifts)

Day four - fitness

Interval training. I used to do 10 x 300m sprint running with 90 second intervals, and 2 miles jogging, alternating low and high intensity.

Day five - power

Power cleans: 4 sets of 5, 4, 3, 2

Power snatches: 4 sets of 5, 4, 3, 2

Days six - chest and cardio

Bench press: 4 sets of 10, 8, 6, 6

Incline press: 3 sets of 10

5000m row at medium intensity

Day seven - rest

Every day - abs: 200 crunches.



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