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Toms current diet and training log

Day 1 Chest / Triceps
-Hammer strength incline press
2 sets 6-8 reps

– Flat Dumbbell press 
1 set 8-10 reps 

– Incline dual stack press
1 set 8-10 reps 

– Low cable flys 
1 set 8 reps
super set 

– Single stack chest press 
1 set failure 

– pec dec 
1 set 12-15 reps

– Seated tricep dip 

2 sets 12-15 reps

– seated tricep machine 
1 triple drop set 8 reps first set, failure remaining sets

– tricep rope 
1 triple drop set, 8 reps first set, failure remaining sets 

Toms current training log

Day 2 Back

-Wide grip pull ups
3 sets  8-10 reps

-Undergrip Barbell row
2 sets  8-10 reps

-Lat pull down
3 sets  8-10 reps

– Seated row narrow grip
2 sets  8 reps   1 set 10 reps

-T-bar row 
2 sets  6-8 reps

-Dumbbell shrugs
2 sets  12-15 reps

-Lower back extension machine
2 sets   15-20 reps

-Seated calfs
3 sets  10 reps

Toms current training log

Day 3  Shoulders and Biceps

-Plate loaded shoulder press
2 sets  6-8  reps

-Seated Dumbbell raise 
3 sets  8-10  reps

– EZ bar upright row
2 sets  8-10  reps

-Face pulls
2 sets 12-15  reps

– Single arm Dumbbell curls
2 sets  8-10  reps

– Pec dec rear delt
2 sets  8-10  reps

– Incline Dumbbell curls
;2 sets  8-10  reps

-Machine Bicep curls
2 sets  12-15 reps

Toms current training log

Day 4 Legs

-Lying hamstring curl
1 set  5-8 reps    1 set 12-15 reps

-Hack squat 
1 set  12-15 reps     1 set 5-8 reps

– Single leg press
1 set 20+ reps  per leg

– Leg extensions
6 sets x 4 reps (10 second rest between sets)

– Stiff leg Dumbbell deadlifts
2 sets 12-15 reps

– Abductor
2 sets  12-15 reps

– Adductor 
2 sets 15+ reps

-Standing Calf raise
2 sets 10-15 reps

Toms daily diet

2550 calories
P225 – C310 – F45
Current goal – Burning fat 

Meal 1
117 calories
1 scoop whey protein

Meal 2 
511 calories 
250g Basmati white rice
100g cooked chicken
50g Mixed Veg
1 apple

Meal 3 
426 calories
50g Oats
100g cooked chicken
100g mixed veg
1 apple

Meal 4
429 calories
200g basmati white rice
100g cooked chicken
100g mixed frozen veg

Meal 5
429 calories
200g basmati white rice
100g cooked chicken
100g mixed frozen veg

Meal 6
298 calories
30g cashew nuts
100g cooked chicken

Meal 7
350 calories
1 tub low calorie ice cream

 

Vinnys current training log and diet

Day 1 Chest / Biceps

-Barbell bench press
2 sets 6-8 reps

– Incline Dumbbell press
2 sets  6-8 reps 

– Pec dec
2 sets 8 reps  1 set 10-12 reps  

– Incline machine press 
2 sets  6 reps

– Straight bar curl
2 sets 10 reps  1 set 8 reps   

– Single arm dumbbell curls 
2 sets  8 reps

– Machine bicep curl

2 sets 8 reps

Vinnys current training log

Day 2 Chest / Biceps

-Barbell bench press
2 sets 6-8 reps

– Incline Dumbbell press
2 sets  6-8 reps 

– Pec dec
2 sets 8 reps  1 set 10-12 reps  

– Incline machine press 
2 sets  6 reps

– Straight bar curl
2 sets 10 reps  1 set 8 reps   

– Single arm dumbbell curls 
2 sets  8 reps

– Machine bicep curl

2 sets 8 reps

Vinnys current training log

Day 3  Shoulders and Triceps

-Plate loaded shoulder press
2 sets  6-8  reps

-Seated Dumbbell press 
3 sets  6-8 reps

– Seated dumbbell raise
3 sets  10-12  reps

-Rear delt flys
1 set 6-8  reps

– Plate loaded seated dip
2 sets  12 reps

– Overhead dumbbell tricep extension
2 sets  6-8  reps

– Rope tricep extension
;3 sets 8-10 reps

Vinnys current training log

Day 4 Back

-Barbell Bent over row
2 sets  6-8  reps

-Lat pull down 
2 sets  10-12  reps

– Rear delt fly
1 set  15  reps    1 set 8 reps

-T-bar row
2 sets 10-12  reps

– Lower back extension
3 sets  12-15  reps

– Inner thigh (leg machine)
;1 set  20 reps

-Outer thigh (leg machine)
1 set  20 reps

A basic training setup

Day 1 Chest / Triceps

-Barbell bench press
2 sets 6 – 8 reps

– Incline Dumbbell press
2 sets  6 – 8 reps 

– Cable fly
2 sets  10  – 12 reps  

– Tricep rope extension
2 sets  6 – 8 reps

– Tricep machine
2 sets 10 reps    

 Day 2 Back / Biceps 

– Lat pull down

2 sets 8 reps

– T bar row

2 sets 8 – 10  reps

– Plate loaded high row

2 sets 10 – 12 reps

– Lower back extension

2 sets 12 – 15 reps

– Machine bicep curl

2 sets 8 reps

– Dumbbell curls

2 sets 10 -12  reps

Legs

-Lying hamstring curl
2 set  5-8 reps 

-Hack squat 
2 sets  12-15 reps 

– Leg extensions
2 sets 12 – 15 reps

– Leg press
2 sets 12-15 reps

-Standing Calf raise
2 sets 10-15 reps

Training overview 
Please warm up on each exercise before adding a working weight.

Please ask any member of staff if you require any help.