My Weak End Part Two

The last post, My Weak End Part One, addressed the training system that I chose to embark on for my strength improvements. I want to touch upon the nutritional approach before going into the remaining weeks of training.

Nutrition: I don’t exactly have a normal schedule. My day usually consists of waking up early with my daughter, around 6:00am or so. My day is non stop from there until around 1:30 or 2:00am when I return home from the gym and sleep for the few hours I have before the process is repeated. This led me to rely heavilly on supplements for my meals and to enhance recovery. I utilized MNC Whey, Phenom Labs Chains and Phenom Labs Massacare.

I used the MNC Whey post training and in the morning mixed with whole milk for additional protein. I used Phenom Labs Massacre with my first and third meals as directed. I had also used Phenom Labs Chains, which is a Branch Chain Amino Acid formula, in between all meals as well as during my training session. I feel that these supplements along with consuming 3 to 5 whole food meals per day high in protein and carbs but keeping dietary fats to a minimum helped as I regained a good portion of my strength back. During this time period my bodyweight increased from 190lbs to 215lbs.*

Now let us get back to the training portion of this 4 week transformation.

Sheiko Week 2 Beginner Template
Monday
Squats
50% 5×1, 60% 4×1, 70% 3×2, 80% 2×5
Bench Presses
50% 5×1, 60% 4×1, 70% 2×2, 80% 3×5
Flies
10×5
Pushups
10×5
Front Squats
45% 3×2, 55% 3×2, 60% 2×4
Good Mornings
5×5

Wednesday
Deadlift to Knees
50% 3×1, 60% 3×1, 70% 3×2, 75% 2×4
Bench Presses
50% 6×1, 60% 6×2, 65% 6×4
Flies
10×5
Deadlift from Pins (also referred to as a rack pull)
55% 4×1, 65% 4×1, 75% 4×2, 80% 4×4
Lunges
5×5

Friday
Squats
50% 5×1, 60% 4×1, 70% 3×2, 80% 2×5
Bench Presses
50% 5×1, 60% 4×1, 70% 3×2, 80% 2×2, 75% 3×1, 65% 5×1, 55% 7×1
Flies
10×5
Squats
50% 5×1, 60% 5×2, 70% 4×4
Good Mornings
5×5

In the next post I will address Week 3 of training and beyond.

*my bodyweight had increased from 190lbs to 215lbs during the 4 weeks of this program. My heaviest bodyweight in the past has been 252lbs. I am by no means claiming that a 25lb bodyweight increase with the program and my supplement strategy will be achieved by any or all who follow it.

Please remember to consult with your physician prior to beginning any training or nutritional programs.

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