I usually wake up around 5-5:30. Pre-workout I drink creatine, NO-xplode, and take 3 nitric-oxide pills and 2 glucosamines (my joints bug me). I bike or run to the gym depending on weather and what I feel like.
Once a week I work chest/tris, biceps/lats, and shoulders (one group per day). I usually do one warmup set that works all the muscles I'm working on that day (flat press, horizontal rowing or arnold press, respectively), usually 12-15 reps on a low weight.
After that, I usually do 4-6 other exercises, 3 sets each. First set is 8-10 reps on a medium weight (just to make sure whatever muscle I'm working is good and warm). Then I do 6-8 reps on a heavier weight. After that I usually pick up a weight that I don't think I can do more than 4 reps and try to get 4-6 reps. Usually I achieve positive failure between 3-6 reps on this last set.
I rest 2-3 mins between each set and drink as much water as I can. When I get home I mix 25g of casein with 25g of whey protein and water (it's fast and I'm too lazy to wash a blender every day). Then I usually grab a clif bar, or some toast, and yogurt, or cottage cheese, etc. for breakfast.
The two changes I've made that helped me gain the most mass are:
1. Lower reps, way higher weight. I didn't think 4-6 reps would be enough to accomplish anything, but my AF buddies assured me it would, and they were right.
2. Mixing whey and casein. All the forums I read said to do whey right after, and casein before bed. If I just took whey post-workout I would be craving protein about an hour later. I think the mixture of the two gives my body a shot of protein up front and some additional slow-absoring for the rest of the morning.
I drink some coffee in the winter, and red bull or iced tea in the summer. I try to limit to one per day or less though, I lose a lot of water when I drink caffeine or alcohol and that makes my muscles sore for longer.
Do you use any of the energy powders (like NO-xplode)? A guy I workout with suggested naNO Vapor and I tried it, but it made me feel like I was getting the flu or something every time I drank it (even on just a half-scoop).
BUT having said that I like a coffee once in awhile. I'm going to post some of the training methods I am using right now in a bit: what are you doing with you morning workouts??
