Well some of you may remember me from my surgery on my knee i had over xmas, so i am back 100% percent now in training and have been so for about a month, lost 4Kg in 2 months which is good. So see my signature for my website info. Anyway here goes:

Mon - Rest Day

Tues - Gym (Total 1.5hrs)-

11Min LISS Bike
Squats - Warm up with light set of 10, then 4 sets of 6 followed by drop set to same weight as warm up
Leg Press taking this one easy unilaterally on one leg because of injury
Calve Press warm up set of 10 followed by 4 sets of 8 rep until failure
Hamstring Curl Taking this easy because of injury
Latimmus Dorsi Pull Down Lever - Warm up set of 10 followed by 3 sets of 6 until failure and then drop set (Pull Downs and
as above using DB Pullover on flat bench similar set without drop set
Rear Deltoids (Lateral raise, 4-5 sets of 7 rep until failure)
I tend to superset wherever possible with minimum rest max 1.5min
11min Treadmill = 1.2 Mile Medium Pace

Wed -

10Min LISS Bike
4.4 Mile Run and Medium Pace (28Min)

Thu - Gym total 1.5hrs
10Min LISS Bike
Biceps
Concentration Curls (Warm up set 10 reps, followed by 6 @ 14Kg and then 2 sets of 7 @ 16Kg then drop set
Lever 3 sets and then drop set
Hammer Curls Superset these with chest press usually 4 sets of 5-6
Chest
DB Flat Press warm up set followed by 2 hard sets rep until failure
DB Incline Press, 1-2 sets of 6
Cable Decline Press, 3 sets of 6
Cable Standing Fly reaching all the way back, 3 sets of 5-7
Abs (Swiss Ball, Cable kneeling crunch, Cable Side Bend)
11Min Treadmill = 1.2Mile Medium Pace

Fri -
10Min LISS Bike
4.4 Mile Run at Medium Pace (28Min)

Sat Gym total 1.5hrs
10min LISS Bike
Back
Lever Seated Row, Warm Up set and the 3 sets of 5-7
DB Bent over Row, 3 Sets of 5-7 then Drop Set
Triceps
Cable Pushdown Heavy, Warm Up set then 3 Sets of 5-7 followed by drop set occasionally superset with Abs
Dips, Non assisted 3 sets of 10
Cable Extension, 2-3 sets of 5-7
Level Push Down, 3 sets of 5-7 followed by drop set
Abs (Swiss Ball, Cable kneeling crunch, Cable Side Bend)
11min Treadmill Medium Pace = 1.2Mil
.
Sun
10min LISS Bike
Long Run usually 6-8 Miles

Diet:

Usually eat clean if i can, usual Weekday looks like the following:

Breakfast 7AM - Cereal (1/2 All-Bran, 1/2 Flakes, Raisens +cranberries added
- 1 Glass OJ
- Multi-vitamin
- That supplement to aid cartiledge rebuild

Mid Morning Snack 10AM
- Cup of coffee
- Home made flapjack

Lunch 12PM
- Wholemeal sandwich with
Cottage or cream cheese, ham, avocado and spinach
- Cheese Strings or cottage cheese
- Some Mixed Nuts

Afternoon Snack 2PM
- Apple or banana depending on need for energy
- More Nuts

Dinner 8PM at the latest
- Meat (Salmon, Mince, Tuna)
- CArbs (SPaguetti or Veggies or Potatoe)
- 1 Glass of red/qhite wine

Evening Snack 9-10PM

- Nuts or maybe some fruit

I exercise in the evening between 5-8PM

I am aiming to take in aroung 2500 - 3000 Cal at the moment as i have stepped up excercise for marathon training. Although i am meant to be on a cutting plan :(

Currently Stats:

Height: 5' 11''
Weight: 89.5 Kg
% Fat: 12-15%

This is the most public i have been with my details i look forward to some positive responses. Adrian

Can someone edit the above to be more legible, i did have it nicely laid out on my screen when i was typing but forgot forums dont accept spaces as layout stuff :(

Anyone?

Why can't you edit it? Just take out the periods...

Training:

Mon - Rest Day

Tues - Gym (Total 1.5hrs)
-11Min LISS Bike
-Lower Body (Squats, Leg Press, Calve Press, Hamstring Curl)
-Latimmus Dorsi (Pull Downs and Pullover)
-Rear Deltoids (Lateral raise)
-11min Treadmill = 1.2 Mile Medium Pace

Wed - Cardio
-10Min LISS Bike
-4.4 Mile Run and Medium Pace (28Min)

Thu - Gym (Total 1.5hrs)
- 10Min LISS Bike
- Biceps (Concentration Curls, Lever, Hammer Curls)
- Chest (DB Flat Press, DB Incline Press, Cable Decline
- Press, Cable Standing Fly reaching all the way back)
- Abs (Swiss Ball, Cable kneeling crunch, Cable Side Bend)
- 11Min Treadmill = 1.2Mile Medium Pace

Fri - Cardio
- 10Min LISS Bike
- 4.4 Mile Run at Medium Pace (28Min)

Sat - Gym (Total 1.5hrs)
- 10min LISS Bike
- Back ( Lever Seated Row, DB Bent over Row)
- Triceps (Cable Pushdown Heavy, Dips, Cable Extension Level Push Down)
- Abs (Swiss Ball, Cable kneeling crunch, Cable Side Bend)
- 11min Treadmill Medium Pace = 1.2Mil

Sun - Cardio
- 10min LISS Bike
- Long Run usually 6-8 Miles


Diet:

Usually eat clean if i can, usual Weekday looks like the following:

Breakfast - 7AM:
- Cereal (1/2 All-Bran, 1/2 Flakes, Raisens +cranberries added
- 1 Glass OJ
- Multi-vitamin
- That supplement to aid cartiledge rebuild

Mid Morning Snack - 10AM:
- Cup of coffee
- Home made flapjack

Lunch - 12PM:
- Wholemeal sandwich with Cottage or cream cheese, ham, avocado and spinach
- Cheese Strings or cottage cheese
- Some Mixed Nuts

Afternoon Snack - 2PM:
- Apple or banana depending on need for energy
- More Nuts

Dinner - 8PM at the latest:
- Meat (Salmon, Mince, Tuna)
- Carbs (SPaguetti or Veggies or Potatoe)
- 1 Glass of red/qhite wine

Evening Snack - 9-10PM:
- Nuts or maybe some fruit

I exercise in the evening between 5-8PM

Currently Stats:

Height: 5' 11''
Weight: 89.5 Kg
% Fat: 12-15%

LOL i did edit looked a lot worse before i went back and changed it but you made it look even better, do you have any comments on the workouts/diets fella? Thanks in advance

Why can't you edit it? Just take out the periods...

Training:

Mon - Rest Day

Tues - Gym (Total 1.5hrs)
-11Min LISS Bike
-Lower Body (Squats, Leg Press, Calve Press, Hamstring Curl)
-Latimmus Dorsi (Pull Downs and Pullover)
-Rear Deltoids (Lateral raise)
-11min Treadmill = 1.2 Mile Medium Pace

Wed - Cardio
-10Min LISS Bike
-4.4 Mile Run and Medium Pace (28Min)

Thu - Gym (Total 1.5hrs)
- 10Min LISS Bike
- Biceps (Concentration Curls, Lever, Hammer Curls)
- Chest (DB Flat Press, DB Incline Press, Cable Decline
- Press, Cable Standing Fly reaching all the way back)
- Abs (Swiss Ball, Cable kneeling crunch, Cable Side Bend)
- 11Min Treadmill = 1.2Mile Medium Pace

Fri - Cardio
- 10Min LISS Bike
- 4.4 Mile Run at Medium Pace (28Min)

Sat - Gym (Total 1.5hrs)
- 10min LISS Bike
- Back ( Lever Seated Row, DB Bent over Row)
- Triceps (Cable Pushdown Heavy, Dips, Cable Extension Level Push Down)
- Abs (Swiss Ball, Cable kneeling crunch, Cable Side Bend)
- 11min Treadmill Medium Pace = 1.2Mil

Sun - Cardio
- 10min LISS Bike
- Long Run usually 6-8 Miles


Diet:

Usually eat clean if i can, usual Weekday looks like the following:

Breakfast - 7AM:
- Cereal (1/2 All-Bran, 1/2 Flakes, Raisens +cranberries added
- 1 Glass OJ
- Multi-vitamin
- That supplement to aid cartiledge rebuild

Mid Morning Snack - 10AM:
- Cup of coffee
- Home made flapjack

Lunch - 12PM:
- Wholemeal sandwich with Cottage or cream cheese, ham, avocado and spinach
- Cheese Strings or cottage cheese
- Some Mixed Nuts

Afternoon Snack - 2PM:
- Apple or banana depending on need for energy
- More Nuts

Dinner - 8PM at the latest:
- Meat (Salmon, Mince, Tuna)
- Carbs (SPaguetti or Veggies or Potatoe)
- 1 Glass of red/qhite wine

Evening Snack - 9-10PM:
- Nuts or maybe some fruit

I exercise in the evening between 5-8PM

Currently Stats:

Height: 5' 11''
Weight: 89.5 Kg
% Fat: 12-15%

LOL i did edit looked a lot worse before i went back and changed it but you made it look even better, do you have any comments on the workouts/diets fella? Thanks in advance
TRAINING:
List out sets and reps for each exercise please. Overall I don't care for the training but it's hard to say without more information.

DIET:
Not enough protein, pretty high on the carbs imo.

Have edited to include sets etc. Let me know what you think, i have just got quite tired thinking about all that :) Maybe i am doing too much>?