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A Blog Post

A New Routine.

Amidst the drivel about gigs and solving the economic crisis there is, upon rare occasion, the odd article about exercise and training on this here blog. Keen and loyal readers (both of you), will have been following, with mild indifference, my ongoing plight – that of the aged iron hoister being prostrated by injury and apathy.

Lifting heavy was wreaking me and I wasn’t enjoying constantly having an injury to try to train around. So after much deliberation, discussion and pondering we (Rhod and I) decided to give the Destroy and Flood program a go. You can read about it in more detail here but it is the evil brain-child of our very own Gaz Tamplin and, if how I feel the day after trying it for the first time is anything to go by, he’s a twat.

So for the first time in YEARS I’m doing a bodybuilding style program – albeit a twisted and fiendish version of one. It’s one thing to train like a bodybuilder but for this to be successful I also need to eat like a bodybuilder.

The key to eating like a bodybuilder (important note: this is how to eat like a natural bodybuilder and not one that uses steroids. Not that I’m knocking those who choose a life of pharmacological enhancement but I really can’t be fucked with them) is to eat clean and often and slam in lots of protein.

You also don’t want to be shy of carbohydrates or calories. This sort of training is exhausting and tears the muscles to pieces. You’re going to need lots of time to repair and mend those mighty sinews.


Chicken. Beef. Pork. Aardvark. Whey. Eggs. Dairy. Badger. etc. Lots of these about 5 times per day.


Rice. Pasta. Bananas. Oats. Potato. Sweet potato. Bread. Don’t be scared of the carb. There is no need to fear them. They don’t make you fat. Eating too much and not moving around enough makes you fat. As a general rule the brown versions of them are better.


Extra Virgin Olive Oil. Coconut Oil. Avocados. Oily fish. Butter. Fat is good for you and that is a hard, empirical, scientific fact. Just don’t eat too much as it will send your calorie count through the roof.

 The First Workout

  • We got onto a crosstrainer and, over 10 minutes, worked up the levels until we were out of breath and starting to sweat. This is important. Take your time and get warmed up properly.
  • Mobility time. With both of us having a week off from training we were feeling very stiff and stagnant so lots of this was needed. We did 3 sets on each of the following; Romanians, Bish walks, Goblet squats, Press behind neck and Band pull aparts.
  • Deadlifts done with the hex-bar and of boxes. 3 sets 5 reps done as a warm up.
  • Deadlifts done with the hex-bar and of boxes. 8 sets of 5 reps. Each set of deadlifts were supersetted with either Shrugs or Hammer curls for sets of 20-30 reps. Deadlifts DESTROY the muscle. The other exercise FLOODS it.
  • Bent over rows. 4 sets 5 reps. Supersetted with either Dumbell Pullovers or Curls.

The Aftermath

Bone deep pain in every single muscle. Huzzah!

Thanks for reading,
Dave Carter,
Dave’s Gym,

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