Monday, November 12, 2007

Week Eleven, Day 1

Day 1 - DDS (dougal's different shred)

Most of you who come here regularly will know by now pretty much how my head works, so I thought it may be an idea to talk about my training and what I put into my system to support that. I did a small but HIGH QUALITY survey to see who might be interested. The response was positive so here is day one.

Lest, I get carried away with my own importance, I need to remind myself why I started this. It was to hold myself accountable once and for all, after a long hiatus, whilst stumbling around in the wilderness of, well let's say, something less than mediocrity as far as my own health was concerned.

So here I stand with two weeks to run of my first 12 week transformation plan.

I am glad you, albeit, politely said...yeah go ahead, show us what you are eating... because I am doing it as much for me, actually more for me than for you. Thank you Joni for bringing me back to reality. She actually reminded of this by saying. If it's going to help you, do it.
Well it is and I am.

5.30am - 40gms Protein shake. 2 glasses water (on waking)(creatine ethyl ester )
8.15am - 40gms Protein/200mls skim milk over 3 tablespoons oats. (2 glss H2O)
11.00am - 2 Pieces wholewheat bread spread with cottage cheese ff and tomato
+ raw vegetable salad drizzled with PV olive oil (2 glsses water)
1.30pm - Fresh mussel salad (2 glasses wtr)
4.00pm - 40gms Protein shake with glutamine and handful raw unsalted almonds
(pre training) (2 glsses water)
6.15pm - Creatine ( special mix with water - shaker)
6.15pm - TRAINING (water lots)
6.50pm - 40gms protein shake + 2 bananas (immedaitely post workout)
9.00pm - Chicken breast grilled - raw veg.

All exercises 3 x 12 (201 tempo) Superset with 60 secs rest between each set.
Reverse grip bent over rows
Incline Barbell Bench Press

Seated wide grip rows (palms facing)
Flat dumbell bench press (palms facing)


My routine is not a random set of exercises and is very carefully chosen to challenge multiple body parts. Muscles do not work in isolation and therefore I prefer to exercise as many of them in unison with one exercise. Obviously therefore, I am very much in favour of compound exercises as opposed to isolation exercises. I use periodisation and as you time goes by you will see I mix up sessions every time with reps and sets, as well as changing routines as often as I need to to keep the body guessing. (I cannot take credit for this design which must go to Alwyn Cosgrove who I consider to be one of the smartest trainers on the planet)

It took me 30 minutes of serious focus and a lot of effort. I feel shattered but thrilled with my performance. (9/10)

I promised to post pics mon, wed and fri, as well as sunday for Adam, so here is day 1.

See ya on the morrow.


Miriam said...

Thank you for sharing your meal plan and exercise routine. It is very insightful.

dougal said...

Hey there Miriam, thank you for popping in and I am happy if you gained anything from it.

Adam Waters said...

Great work mate, you are a leader.


dougal said...

Adam, thank you, that's a great compliment coming from you. I learned a while back that to be a great leader you need to be a good servant.