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Fair enough. What works for me is BBing hypertrophy combined with an upper body an lower body strength day:

Monday - Leg Strength + Core (deads and squats)
Tuesday - Chest (hyper.)
Wednesday - Shoulders and arms (predominantly lateral and posterior delts)
Thursday - Leg Hypertrophy
Friday - Back
Saturday - Upper Body Strength

BUT, this is just what works for me right now :yes:
AND, I change this layout every 4-6 weeks depending on other factors, next could be more strength dominant

Morning brahs.

I'm going to start my first foray in to fitness, initial aim is 5-6km jogging through hiking tracks 4 nights a week followed by some at home lifting/crunches/squats etc. I've worked an office job for the last 7 years so I figure this will be a good aim for first couple of weeks.

Is there some pre/protien/mix of supplements I should be looking at to help maximize workout?

If you're not already a runner 5-6ks daily might be a stretch but your body will tell you.

Get good shoes, and I mean trail shoes likle Salomons or something with Gortex lining, not Nike's they will get shredded easily.

As for Supps, basic WPI/WPC and some creatine will likely cover off all your needs as long as you're eating a relatively decent diet.

You can assess how well you recover before deciding if you need them as you'll mainly want them for recovery given your aim is fitness and not big strength gains.

Oh and as a fellow desk jockey, you're going to want to stretch a fair bit, it will help with everything. Sitters like us tend to have poor glute/hammy/hip flexor movement.

Edited by ActionDan

How's your DL'ing going Birds? You had some solid momentum at one point.

Average mate, I hit a bad bout of tonsilitis / yeast infection and lost 20kg off the bar from taking a couple weeks off. It's taking significantly longer to get the strength back :(

Back on the rise again, though. I think last session I pulled 100 x 10, 140 x 8, 180 x 1, 170 x 3.

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