Training profile of Chris Penfold frequently asked questions and general stats.
General Information
Name: CHRIS PENFOLD
Date of Birth: 10/09/1985
Height: 5′ 11″
Off Season Weight: 18 stone
Contest Weight: 16stone 7lbs
Number of Years Training: 6 years
Years Competing: 1 year
Contest History: 2nd Novice North Britain
Strongest Body Parts: Calves, Triceps
Most Difficult Body Parts To Train: Legs & lower back
Favourite Training Routine: See training plan below
Training Goals: To improve legs and back for May 2012
Training Regime: See foundation exercises below
Diet off Season: See diet plan below
Competition Diet: To be confirmed
Supplements Used Off Season: USN Anabolic Weight Gainer, Carb 4D, Glutamine, Tribulus
Supplements Used For Competition: Whey Excel, Glutamine
Best Training Advice Given To You: Don’t try to lift heavier every time, increase intensity by taking shorter rest breaks in-between sets
Training Information
Monday: Chest, abs
Tuesday: Back, traps, followed by 20 mins cardio
Wednesday: Quads, hams, calves
Thursday: Day off
Friday: Shoulders, traps followed by 20 mins cardio
Saturday: Arms
Sunday: Quads, hams, calves
Foundation exercises
Monday: Flyes, dumbell press in upright position
Tuesday: Deadlifts
Wednesday: Squats, seated calf raises
Thursday: Day off
Friday: Dumbell press
Saturday: n/a
Sunday: Hack squats
Off Season Diet Plan
Breakfast
Tuna Omelette – 1 tin of tuna, 8 eggs (4 whole) 3 tablespoons baked beans, 1 plum peeled tomato, 1 slice of beef (thin cut) grilled, 1 tablespoon of udo’s oil
Late breakfast
Peanut Butter Sandwich – 4 slices of linseed bread, peanut butter, 1 banana, 1 apple, handful of pumpkin seeds, handful of mixed nuts.
Mid morning
1 chicken breast, 150g rice, salsa (sauce) broccoli, carrots, beetroot peppers
Lunch
1 chicken breast, 150g rice, salsa (sauce) broccoli, carrots, beetroot peppers
Late lunch/pre training
1 chicken breast, 150g rice, salsa (sauce) broccoli, carrots, beetroot peppers, 1 tablespoon of udo’s oil
Post training
2 scoops of maltodextrin, 1 scoop of l-glutamine, lucozade & chilled water, gainer, protein
Post training meal
250g turkey mince, 150g rice & steamed or boiled broccoli
Early evening meal
250g turkey mince, 150g rice & steamed or boiled broccoli, pumpkin seeds & udo’s oil
Snacks throughout the day
Fresh pineapple & watermelon
Watch the video below for more information:
