Great stuff. You know what, even during the winter, I'm still very attracted to fruit. In fact just a few days ago I was eating fruit which hasn't been in season since the summer, including cherries and mangoes and today I almost purchased some blueberries
I just love fruit, love how it makes me feel, love the energy it gives me and the overall nutrition it provides.
Nice workout schedule. I know you're getting that hamstring to recover right now. What's the time table for the recovery process?
As far as suggestions, let's see:
I really like the 5-8 rep range with the 8-12 tossed in there too. I'm also very much an 8-rep kind of person. Lately I've been a little more on the 10-12 rep side for some exercises but others around 6-8. It's a nice range for strength, muscle and mass building, based on the effort required and the actual time it takes to complete a set.
It looks like you have dumbbell shoulder press in both workouts. Perhaps you could do some barbell or dumbbell shrugs or some upright rows? Would those work within your injury? It seems like both with be fine as they isolate the shoulders pretty well.
I like the reverse grip pull-ups and pull-downs to target biceps, as well as machine rows an the dips to hit the triceps but I'm wondering if you could squeeze in a biceps curl or one more triceps exercise with barbell or dumbbells to ensure they get their full work too.
Overall, I like it, but I'd take out one of the shoulder presses and put in some shrugs and upright rows and if there is room, toss in some narrow grip presses or french presses for triceps one day and some good ol barbell biceps curls the other day (arm biceps of course!)
Hope you recover well and keep on eating that good food and getting that upper body strong.
Not sure what you're referring to for the after burn. The pump? Or drop sets? Or doing cardio after weights? Or replenishing nutrients right after exercise? Let me know a few more details.
All the best.