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Diet for

Pierre Van Rensburg

Aug 16, 2020

Training day

Big P

Couldn't agree more. before we start fucking with food let's see if we can shock the body a little. Below i have put together a 6 day training cycle. It hits every body part twice in 6 days so it is way more intense than you have been used to. You should know all the exercises. If you unsure copy to youtube if still not sure let me know and i will make you a video. It is a 6 day plan so just keep going 1-6 in order with as many days off in betwen as you need. We need no cardio with this. It is all tagged together. 1 session per day and you are done! I have set it up for Rugby Club Gym.

If no change by next Thursday food needs to get chopped a bit. Whatever it takes, we do!

Push 1 mid chest, shoulder and tri
•	Flat dumbbells 3 warm up sets then 2 working sets 1 set 10-12 then 1 set 8-10 (increase weight)
•	Incline Dumbbell press 2 working sets 1 set 10-12  then 1 set 8-10
•	Assisted dips 2 sets of 10 wide grip
•	Arnold dumbbell press 3 sets of 12 small rest in between
•	Close grip bench press 3 sets of 12
•	Smith shoulder press 2 working sets 1 set 10-12 then 1 set 8-10 (increase weight)
•	Standing dumbbell side raise 3 sets… 20,15,10 increase weight
•	Crucifix triceps cable extensions 3x15 same weight 
•	Cable crossovers sets of 12
•	Standing Dumbbell oblique crunches 3x15 I’d guess about 30lbs dumbbell 
•	20 minutes cardio keep heart rate between 120-125

Pull 1 back width and rear delts
•	Cable row hands close 3 sets x12-15, x10-12, x6-8
•	Close grip row on pulldown machine (lean back where head almost hits the wall 45 degrees. Pull handle down toward stomach, chest and chin up, 3 sets x12-15, x10-12, x6-8
•	Standing dumbbell front raise 3 sets… 20,15,10 increase weight
•	Standing dumbbell shrug 3 sets of 15, try and increase weight,  you should be over 80lbs on last set, hold for second at top of movement
•	Face pulls with rope on cable machine 2x15
•	Head on knees seated rear delt dumbbell raises, palms facing back elbows wide on pull. 3 sets x12-15
•	4 sets of conventional barbell deadlifts. 4 sets of 15 control the weight
•	20  minutes cardio keep heart rate between 120-125

Legs 1 quads and bis
•	Squats, 3 warm us sets then 3 working sets x12-15, x10-12, x6-8
•	Leg press, feet position low and 10 inches apart 4 working sets x25-30, 12-15, x10-12, x6-8
•	Single leg-leg press. 2 sets of 15 each leg
•	Leg extension 4 working sets roughly 20,15,12,10 increase weight each time
•	1 set of walking lunges 15lbs dumbbells 3 lengths of the gym. Rest as you go if needed
•	Ezbar curls on preacher bench, 4 sets x15-20, 12-15, x10-12, x6-8
•	Standing hammer curls 3 sets x12-15, x10-12, x6-8
•	Failure set. Ez bar (bar only) 1x100 set. When 1 fails pass to the other keep going till you hit 100
•	20 minutes cardio keep heart rate between 120-125

Push 2 upper chest, rear delt and tri
•	Incline Smith 3 warm ups then then 2 working sets 1 set 10-12 then 1 set 8-10 (increase weight)
•	Incline Dumbbell press, chair only 1 up from flat, twist at the top and bring DB’s together, 2 working sets 1 set 10-12
•	Hammer incline chest press machine, single arm, full range of motion, 2 sets 15
•	Smith Shoulder press, behind neck, 2 working sets 1 set 10-12 then 1 set 8-10 (increase weight)
•	Seated dumbbell side raise 3 sets… 20,15,10 increase weight
•	Straight bar cable front raise, cable under legs, 2 sets of 15
•	Calf machine above head press 3x 15
•	Triceps rope pushdown/ superset with bent over triceps kick back, 3 sets of 10 each exercise 
•	Standing Dumbbell oblique crunches 3x15 I’d guess about 30lbs dumbbell 
•	20 minutes cardio keep heart rate between 120-125

Pull 1 back width rear delts and traps
•	Straight arm cable pull down, 4 sets, 25,20,20,15
•	Wide lat pulldown 3 warm us sets then 3 working sets x12-15, x10-12, x6-8
•	Close grip pulldown with double handle, pull down to chest always keep back forward, 2 working sets 1 set 10-12 then 1 set 8-10 (increase weight)
•	Wide lat pull down behind head 2 working sets 1 set 10-12 then 1 set 8-10 (increase weight)
•	2 arm cable pulldown, 3 sets 12-15 https://www.youtube.com/watch?v=VZPtAQ_ki2I
•	Crucifix side delt fly 3 sets of 12-15 https://www.youtube.com/watch?v=JENKmsEZQO8
•	Barbell shrugs 2 working sets 1 set 10-12 then 1 set 8-10 (increase weight)
•	Dumbbell shrugs 2 working sets 1 set 10-12 then 1 set 4-6 (should be close to using the 100s on these)
•	20 minutes cardio keep heart rate between 120-125


Hams and biceps 
•	Single leg Hamstring curl on leg extension machine, 3 sets of 15
•	Leg Press High and wide, 3 warm up sets then 3 working sets, 20,15,10 increase weight each time
•	Smith press Lying Leg press 3 working sets, 20,15,10 increase weight each time
•	Standing single leg Hamstring curls (on leg extension machine) 3 working sets, 20,15,10 increase weight each time
•	Seated led extensions, feet wide almost coming off pad, 3 sets of 15, hold at top of rep for 2 seconds
•	Leg press calf raises 2 sets of 25-30 
•	Reverse ezbar curls on preacher bench (flat side of bench, arms totally straight at bottom of rep), 4 sets x15-20, 12-15, x10-12, x6-8
•	Dumbbell progression set, start with 10lbs DBs do 10 each arm, no rest move to the next one up, always stop at 10 and move, keep going till you get to a weight you can’t curl once then start going down in weight. No rest at any time.
•	Failure set. Ez bar 5lbs on each side 1x50 set. When you fail count 10 then go again. 
•	20 minutes cardio keep heart rate between 120-125

This is fairly intense big man. Proper focus this week and let's put a dent in this thing again.

Cheers

Coach x

Meal 1 @

0730

Egg (Whole)

Egg (white)

White bread (medium sized slice)

Coffee (Black)

Eggs

Slice

Per serving

Meal 2 @

1000

Nada flavored Greek Drinking Yogurt (lu lu)

Grapes

350

100

Milliliters

Grams

Meal 3 @

1230

Chicken, Turkey or Low Fat Mince

Potato (White)

Vegtables (Steamed)

200

125

100

Grams

Meal 4 @

Pre workout

Oats plain (Quaker)

Whey Protein

Berries mixed

Grams

Meal 5 @

Post workout

Chicken, Turkey or Low Fat Mince

Potato (White)

Vegtables (Steamed)

200

275

100

Grams

Diet for

Pierre Van Rensburg

Aug 16, 2020

Training day

Meal 1 @

0730

Meal 2 @

1000

Meal 3 @

1230

Meal 4 @

Pre workout

Meal 5 @

Post workout

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Pierre Van Rensburg

Aug 16, 2020

Training day

Meal 1 @

0730

Meal 2 @

1000

Meal 3 @

1230

Meal 4 @

Pre workout

Meal 5 @

Post workout

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​