Training program:

3-day split workout (middle-volume, fast reps, 10sec pause)
- A: Back/Biceps/Forearms
- B: Chest/Triceps
- C: Hips/Thigs/Neck/Shoulders
- D: Waist (x days, 2 times random)

1234567
AxBxxCx ... or variations

every 16wks -> 1wk pause

reps: 25 == 4x6, 5x5, 8x3

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Supplements:

protein/amino:
+ (Scitech) 100% Isolate (powder)
+ (Dymatize) Elite 12 (powder, slow-release)
- (California Fitness) Whey Amino 3000 (quick-release, tbt)
- (Pro.nutrition) Whey.pro (80% protein powder)
- (Universal) Amino 2700 (crt/night, tbt)
- (Pro.nutrition) Crea.pro (powder) / (Weider) Creapure (powder)
- (On) BCAA caps (caps)

vitamins, minerals, etc:
- (Universal) Daily One / ...
- (Natrol) Omega Complex/369
- (Natrol) Calcium with Magnesium
- Dextrose (powder)

rarely using (wasting your money):
- (Natrol) My Defense
- (Pro.nutrition) Gluta.pro (powder)
- (Now Foods) Immune Renew
- (On) ZMA
- (Strength Systems) Dibencozide
- (California Fitness) HGH Support
- (Pro.nutrition) BCAA.pro (powder)

Daily dosage:
- breakfast...
- 12:00 -- 1 daily one, 1 omega 369, 30g Isolate
- lunch...
- 17:00 -- 2 omega369, 2 ca/mg, 30g Isolate
- supper...
- 21:00 -- 2 omega 369, 2 ca/mg, 30g Isolate
- 24:00 -- 2 omega 369, 2 ca/mg, 25g Elite12
* end of training -- 10 amino 3000 / 30g Isolate + 10g Creatine + 40g
  Dextrose
(Creatine in usual cycles)

====================

Neck:

- Weighted Neck Extension
  prep: Place folded towel on weight plate. Sit bent over on thighs. Place weight and towel on the back of head. Support and balance weight with both hands.
  exec: Move head up by hyperextending neck. Return by bending neck down until chin touches upper chest. Repeat.

- Weighted Neck Flexion
  prep: Place folded towel on weight plate. Lie supine perpendicular to bench. Place weight and towel on the forehead. Support and balance weight with both hands throughout movement.
  exec: Move head up by flexing neck until chin touches upper chest. Return by hyperextending neck and repeat.

* Neck Retraction Stretch
  exec: Pull head back as far possible and down slighly. Hold stretch.

* Neck Rotation Stretch
  exec: Turn head over shoulder to one side. Hold stretch. Repeat to other side.

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Shoulders:

- Dumbbell Shoulder Press / Military
  prep: Position dumbbells to each side of shoulders with elbows below wrists.
  exec: Press dumbbells until arms are extended overhead. Lower and repeat.

- Dumbbell Arnold Press / See-Saw Press
  prep: Grasp dumbbells; palms facing body, elbows flexed.
  exec: Raise dumbbells by extending elbows; abduct and internally rotate shoulders to straight arm position. Lower to original position and repeat.

- Dumbbell Lateral Raise
  prep: Grasp dumbbells in front of thighs. Bend over at hips slightly with knees bent.
  exec: With elbows slightly bent, raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower and repeat.

- Dumbbell Raise
  prep: Stand and grasp dumbbells with arms to side, palms facing sides of thighs.
  exec: Pull dumbbells up to sides of ribs with elbows out to sides. Lower and repeat.

- Dumbbell Seated Rear Lateral Raise
  prep: Sit at edge of bench with feet placed beyond knees. Rest torso on thighs. Grasp dumbbells with each hand under legs.
  exec: Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and a fixed elbow position (10° to 30° angle) throughout exercise. Maintain elbows height above wrists by raising "pinkie" side up. Lower and repeat.

* Doorway Front Deltoid Stretch
  prep: Stand at end of wall or in doorway facing perpendicular to wall. Position palm on surface of wall slightly lower than shoulder. Bend elbow slightly.
  exec: Turn body away from positioned arm. Hold stretch. Repeat with opposite arm.

* Lying Front Deltoid Stretch
  prep: Sit on floor or mat. Lean back and place hands flat on floor behind body slightly wider than shoulder width with fingers positioned away from body.
  exec: Scoot hips forward away from hands. Hold stretch.

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Back:

- Dumbbell Bent-over Row
  prep: Kneel over side of bench with arm and leg to side. Grasp dumbbell.
  exec: Pull dumbbell to side until upper arm is just beyond horizontal or height of back. Return until arm is extended and shoulder is stretched forward. Repeat. Continue with opposite arm.

- Dumbbell Bent Arm Pullover
  prep: Lie upper back perpendicular on bench. Flex hips slightly. Grasp barbell from behind and position over chest with elbows bent approximately 90°.
  exec: With elbow bent, lower bar over and just behind head until upper arm is approximately parallel to torso. Return and repeat.

- Dumbbell Shrug
  prep: Stand holding dumbbells to sides.
  exec: Elevate shoulders as high as possible. Lower and repeat.

* Bent-over Lat Stretch
  prep: Kneel on mat or floor. Extend arms well beyond knees and place forearms on floor.
  exec: Lower torso as far down as possible and sit back. Hold stretch.

* Fixed Bar Back Stretch
  prep: Stand facing stationary bar. Grasp stationary bar with one hand approximately waist height.
  exec: Bend over allowing hips to fall back. Slightly lean torso toward stretched arm. Hold stretch. Repeat with opposite side.

* Bent-over Infraspinatus Stretch
  prep: Place both hands on waist with thumbs facing forward. Bend over so torso is parellel to floor. 
  exec: Allow elbows to fall downward toward floor. Hold stretch .

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Upper Arm/Triceps:

- Dumbbell Lying Triceps Extension / Pronating Dumbbell Triceps Extensions / Floor Skull Crusher
  prep: Lie on bench and position dumbbells over head with arms extended.
  exec: Lower dumbbells by bending elbow until they are to sides of head. Extend arm. Repeat.

- Dumbbell One Arm Triceps Extension
  prep: Position dumbbell behind neck with elbow positioned upward.
  exec: Extend arm until straight. Return and repeat. Continue with opposite arm.

* Overhead Triceps Stretch
  prep: Put one arm overhead. Position forearm as close as possible to upper arm. Grasp elbow overhead with other hand.
  exec: Pull elbow back and toward head. Hold stretch. Repeat with opposite arm.

====================

Upper Arm/Biceps:

- Dumbbell Curl
  prep: Position two dumbbells to sides, palms facing in, arms straight.
  exec: With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

- Dumbbell Hammer Curl
  prep: Position two dumbbells to sides, palms facing in, arms straight.
  exec: With elbows to the sides, raise one dumbbell until forearm is vertical and the thumb faces the shoulder. Lower to original position and repeat with alternative arm.

- Dumbbell Concentration Curl
  prep: Sit on bench. Grasp dumbbell between feet. Place back of upper arm to inner thigh. Lean into leg to raise elbow slightly.
  exec: Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat. Continue with opposite arm

* Doorway Front Deltoid Stretch
  prep: Stand at end of wall or in doorway facing perpendicular to wall. Position palm on surface of wall slightly lower than shoulder. Bend elbow slightly.
  exec: Turn body away from positioned arm. Hold stretch. Repeat with opposite arm.

* Lying Front Deltoid Stretch
  prep: Sit on floor or mat. Lean back and place hands flat on floor behind body slightly wider than shoulder width with fingers positioned away from body.
  exec: Scoot hips forward away from hands. Hold stretch.

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Chest:

- Dumbbell Bench Press / Dumbbell Floor Press
  prep: Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to the sides of the upper chest with elbows under dumbbells.
  exec: Press dumbbells up with elbows to the sides until arms are extended. Lower weight to the sides of the upper chest. Repeat.

- Dumbbell Decline Bench Press
  prep: Sit down on decline bench with feet under leg brace and dumbbells resting on thigh. Lie back with dumbbells. Position dumbbells to the sides of the chest with elbows under dumbbells.
  exec: Press dumbbells up with elbows to the sides until arms are extended. Lower weight to the sides of chest. Repeat.

* Doorway Chest Stretch
  prep: Stand at end of wall or in doorway facing perpendicular to wall. Place inside of bent arm on surface of wall. Position bent elbow shoulder height.
  exec: Turn body away from positioned arm. Hold stretch. Repeat with opposite arm.

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Waist:

- Weighted Crunch
  prep: Lie supine on bench with head hanging off and knees and hips bent. Hold plate behind neck or on chest with both hands or use no weight.
  exec: Flex waist to raise upper torso from bench. Return until the back of the shoulders contact the padded incline board. Repeat.

- Weighted Side Crunch
  prep: Lie upper back supine on floor or mat. With both legs together, knees and hips bent, position outside of leg to down to side. Use no weight or hold weight to opposite side of head or across upper chest.
  exec: Flex waist raising upper torso off surface. Return until the back of the shoulders return to surface. Repeat and continue with movement in the opposite position.

- Dumbbell Straight Leg Deadlift
  prep: Stand with a shoulder width or narrower stance. Grasp dumbbells to sides.
  exec: With knees straight, lower dumbbells to the top or sides of feet by bending hips. Allow hips to fall back and bend waist as dumbbell approaches feet. Lift the dumbbells by extending hips and waist until standing upright. Pull shoulders back if rounded. Repeat.

* Standing Abdominal Stretch
  prep: Stand with arms extended overhead.
  exec: Arch back by lift chest up and bringing arms back as far as possible. Hold stretch.

* Lying Bent Leg Oblique Stretch
  prep: Lie supine on floor or mat. Bend knees and place feet flat on floor.
  exec: Bring both knees and hip to one side. Hold stretch. Repeat with opposite side.

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Hips/Thighs

- Dumbbell Lunge
  prep: Stand with dumbbells grasped to sides.
  exec: Lunge forward with first leg. Land on heal then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg.

- Dumbbell Squat
  prep: Stand with dumbbells grasped to sides.
  exec: Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

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chest: 119cm
waist: 87cm
height: 184cm
weight: 95kg