| Quick Summary: I try to do my Cardio on the treadmill at a slight incline for 25 minutes or so, 3 times a week or I tend do go running for about 20 minutes or so out in the open. I work my abs (stomach) pretty much after every workout. I do an intense workout for every muscle I train, and then the do a definition workout after the following day. My favourite workout is when I train my Biceps and Shoulders, but I don't let that take over my routine. I try to work my neck (Traps) twice a week if I can, and my forearms the same, but I find that my forearms are worked aswell when I do upright rows when working my neck (Traps). Stretching plays an important part in my workouts and I stretch before and after I train. TIME BETWEEN ALL SETS FOR ALL MOVEMENTS IS 30-45 SECONDS. Monday: Biceps & Shoulders Dumb-bell Curls: 4 sets 12 reps Close grip Pushdowns: 3 sets - 15 reps Alt. Dumb-bell Curls: 3 sets - 10 reps Alt. Dumb-bell Hammer Curls: 3 sets - 12 reps Barbell Curls: 3 sets - 8 reps Cable Curls: 3 sets - 8 reps Shoulder Press: 4 sets - 12 reps Rear Flye Press: 4 sets - 12 to 15 reps Lateral Raises: 4 sets - 12 to 15 reps Tuesday: Press-Ups & Abs Press-Ups: 6 sets - 25 reps Incline Press-Ups (Close Arm): 2 sets - 25 reps Decline Press-Ups (Wide Arm): 5 sets - 20 reps Basic Crunch: 2 sets - 50 reps Side Crunch: 1 set - 20 reps Plank: 1 set - reps (Hold at least 30 seconds) Cycling: 1 set - reps (As many as possible in 30 seconds) Reverse Crunch: 1 set - 20 reps Leg-Lower: 1 set - 20 reps Crossover Twist Crunch: 1 set - 20 reps (Each side) Wednesday: Triceps & Lats Tricep Extension: 4 sets - 12 reps Chair Dip: 4 sets - 15 reps Cable Entension: 4 sets - 12 reps Lat Pulldown: 4 sets - 12 reps Bar Pull-Ups: 3 sets - 15 reps Press-Ups (Body further forward than arms): 3 sets - 20 reps Thursday: Press-Ups & Abs Press-Ups: 6 sets - 25 reps Incline Press-Ups (Close Arm): 2 sets - 25 reps Decline Press-Ups (Wide Arm): 5 sets - 20 reps Basic Crunch: 2 sets - 50 reps Side Crunch: 1 set - 20 reps Plank: 1 set - reps (Hold at least 30 seconds) Cycling: 1 set - reps (As many as possible in 30 seconds) Reverse Crunch: 1 set - 20 reps Leg-Raises: 1 set - 20 reps Crossover Twist Crunch: 1 set - 20 reps (Each side) Friday: Legs Superset thigh extensions w/ Leg curls: 4 sets - 20 reps. Box Squats: 5 sets - 12 reps Straight Leg DLs: 4 sets - 10 reps Calve Raises: 5 sets - 15 reps Saturday: Press-Ups & Abs Press-Ups: 6 sets - 25 reps Incline Press-Ups (Close Arm): 2 sets - 25 reps Decline Press-Ups (Wide Arm): 5 sets - 20 reps Basic Crunch: 2 sets - 50 reps Side Crunch: 1 set - 20 reps Plank: 1 set - reps (Hold at least 30 seconds) Cycling: 1 set - reps (As many as possible in 30 seconds) Reverse Crunch: 1 set - 20 reps Leg-Lower: 1 set - 20 reps Crossover Twist Crunch: 1 set - 20 reps (Each side) Sunday: Chest & Traps Peck-Deck: 4 sets - 12 reps Incline Dumb-bell press: 4 sets - 12 reps Bench Press: 4 sets - 12 reps Incline Bench Press: 4 sets - 12 reps Upright-Rows: 4 sets - 12 reps Shoulder Shrugs (With Dumbell in each hand) 4 sets -15 reps Bent-Over Row: 4 sets - 15 reps My Diet My diet is pretty simple. I take Multi-Vitamin and Glucosamine tablets every day, with a glass of water. I don't eat carbs after about 8:00pm or so. When I eat carbs before my workout, I get my carb intake from potatoes, porridge oats, Jordan's Muesli and Pasta. I try to eat or drink 200 grams of protein a day. About 60% of my protein comes from food supplements. I like Myoplex Original meal replacement shakes & Meso-Tech/Nitro-Tech protein bars. I also eat protein bars from Peak Body. Most of the protein I eat from food, I get out of egg whites, steak, fish, chicken, milk, prawns and yoghurts. Peanuts (Un-salted) which I eat around 2 to 3 times a week. If I'm feeling upto it, I tend to like rasperry ripple ice cream. It's hard to eat good when you're busy all the time, but you can do it. I don't eat burgers, chips, crisps, cakes, biscuits. etc. There is NO excuse to eat junk food! |
| How does Damian get his amazing physique? Here is his work out and diet that he uses to remain healthy. |
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| D A M I A N . I N F O R M A T I O N -- DAMIAN'S WORKOUT |
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