Training for Team Universe 2009!

So I have been avoiding the pinches all damn day, despite wearing green to work

Anyway tonight is my re-feed, it will consist of

spinach

oatmeal

grapefruit

almonds

peanut butter

sweet potato

all consumed in one meal, lasting about 45 minutes.  I drink NO water about 20-30 minutes before or after my carb load, as adding water to all those carbs in the gut, will just draw all the water to the stomach and I will bloat and be very uncomfortable.  I have grown to really look forward to the oats and the pb… I happen to really like both.

Diet is 100% thusfar, don’t see myself slipping up; I have my entire days worth of meals in tupperware with me, so even though freinds will be in full keg-stand part mode around me, I will have my almonds, my chicken, my oats … just keep the end goal in mind always.

Thursday is not normally an off day, but this week it was designated due to extreme fatigue and just had a generally bad evening.  So this morning I slept later than normal, had all my meals and supps right on schedule, every 3 hours, and walked at 3.5 mph on my treadmill in my living room for 63 minutes @ 4% incline.  No big effort there, but a large calorie usage none the less.

I am off to the bodybuilding.com store to re-up a few items

.~J

Wed., March 14, 2007

CHEST/BICEPS/ABS

Decline BB Press (slightly wider overhand grip, no thumb)

1×6 @ 65

1x 14-16 (F) @ 35

**repeated above sequence three times**

Goal is to go heaviest weight for 6 reps w/ perfect form, no rest immediatly drop weight by half (or as close as possible) and rep to failure; and then repeat that cycle.

*all DB weight is per hand

Decline DB Fly

1 sets of 15 reps @ 17 lbs SLOW

1 set of 15 @ 15 lbs SLOW

1 set of 8 @ 20 lbs SLOW

Standing (Split stance) Cable Cross Plate loaded Flys (unstable pully)

1×6 @ 35

1×12 @ 20 ~ muscles very fatigued by this time in the work out

**repeated above sequence three times**

Preacher Curls

1×6 @ 55

1×9 @ 30

**repeated above sequence 2 times**

Seated Hammer DB curls NO BACK SUPPORT

1×6 @ 17 lbs

1 x 10 @ 20

**repeated above sequence 2 times**

ABS

Power Scissor Abs

3 sets of 20 second cycles (these kill me)

Bicycle (full ROM elbow-to-knee) w/ full core integration

3 sets of 20 second cycles

Hanging Bent Knee Raise

3 sets of (F) 18-20

Hanging Straight legged raises (legs to hip height, feet fully flexed through out)

3 sets of 8-10

Cardio

Treadmill @ 8-10.% incline x 41 minutes @ 3.8-4.0 mph + 2 minutes cool down @ 2% incline & 3.0 mph

:D

I have been asked by the Chairman of the Rocky Mountain chapter of the NPC, Mr. Jeff Taylor to work several shows this year!  This entails all aspects of backstage assistance and show set up, AM/PM.  I will be competing on April 28th at the Steele City BB/Fit/Fig Championships, the guest poser will be PHIL HEATH (I WILL bring you pics)

The first show I will be working is May 5th in Colorado Springs, Colorado

The other show I will work is the one I am excited to share, I will be working the SHAWN RAY PRO/AM CLASSIC on June 1,2 here in Denver, CO

http://www.coloradoproshow.com/entry/index.html

I am very excited at the opportunity to ‘rub elbows’ with some of body building’s current greats!  I will have tons of pics and a definite "from behind the scenes" article/piece coming your way

I have to note that the volunteers I have come in contact with at the shows I have competed in were invaluable, they do it all, from tanner application, suit repair, hair dos, to ticket taking, light set up, audio help, getting people in their lines on time..its a hectic awesome experience I cannot wait to have and share with you.  It will be interesting to see how this flows when I am not under the pressure that the athletes are this time!  Can’t wait!

Today is ABS and Cardio only; It’s a challenge for me to go in to the gym and NOT lift any weight, lol… but I managed.

ABS

All TUT (time under tension)

Did each exercise for a certain period of time

Overhead Power Scissor Abs (i will post a video of this within ONE week; as well as others)

3 sets of 30 sec non-stop… these will kick your ass

Partner assisted  straight leg throws 

3 sets of 15 seconds non-stop, and as fast as possible with decent form

Full Bicycle

3 sets of 30 seconds non-stop

Fitball Jack knife

2 sets of 25

Cardio work

Treadmill @ 9.0-10.0% incline; 3.8-4.0 mph

42 minutes

Diet was PERFECT today..despite some ******* putting snicker doodles all over the office at work ~~ this is a GYM people.. should I really have to come in and clock in and check appointments in the back office and be faced with cookies, and bbq potato chips??? As you can see, I am a bit hostile when confronted with unnecessary temptations

Otherwise, fanfreakintastic day…

The carb re-feed from Sunday night was good, I woke up really lean and full; albeit with a bit of a stomach ache for the majority of the morning.  I felt really strong, but since I was up until nearly 2 AM messing around and working on licks with another guitar player, I missed out on getting to BodyPump on time (0900 AM) ~ In fact meal 01 wasn’t until nearly 0900 AM, so I was also faced with eating nearly every 2 hours to get all 6 meals in. :O
I have to add a note that there is no better way to improve your abilities on the guitar than to sit and jam with those much better than you; it drives you to impress and to do better, go faster… it’s awesome .

No BodyPump= LEG Day

Pre-work out drank a portion of my Xtend + WPI cocktail;

Finished the rest during training session

BB Squats in Squat Cage

1×6 @ 145 lbs

no rest

1×15 @ 70 lbs (F)

*repeated above sequence 3x*

BB SLDL

<strong />(heels up on 10 lb plates)

1 x 6 @ 110

no rest

1 x 20 @ 60 (F)

Seated Leg Curls

(ROM=2; to keep ham partially contracted through out)

1 x 6 @ 95

no rest

1 x 20 (F) @ 50

Glute/Ham Extension

(plate load, unilateral)

3 x 15 @ 62.5 each side

Deep Walking Lunges

(w/ 12~lb med ball held all the way over head )

4 x 24 (12 lunges forward; 12 backward; repeat)

Narrow~Stance Calves

(toes on board, in Smith Machine)

4 x 20 SUPER SLOW REPS @ 80 lbs

(damn this light-weight work )

Reverse Crunches

3 x 25

Straight Legged Raises

2 x 20

Decline Twist ups w/ plate

3 x 15 @ 25 lbs

Bridge to Pike

(core work)

1 x 8; each held for 15-20 seconds

Cardio was done at 0730 PM at my other gym; during my strenght work out at my home/work gym, someone broke into a member’s vehicle by punching the driver’s window out, in broad daylight, in the front of the building by all the windows~ f*kcin morons..we got their plate number… however this caused a huge dent in the time I had to do cardio in the morning… so…….

Cardio

46 minutes

20 minutes on treadmill @ 4.0 mph/10% incline … :O ouch

26 minutes on Elliptical

**other gym has cardio theater now..nice … but I normally don’t watch television while doing cardio, I don’t think you are working hard enough if you can fully focus on a tv show or read a book, just my opinion **

I never thought the day would come when I would crave oats and sweet potatoes as if they were candy.  Three perfect days of adherence to my dietary plan, and I finished off my giant PM carb meal at about 10:30 ~ it was great.  It’s been adjusted since my last, so I am interested to see how my body will respond in the morning.

Work out today was really good, although my back was very strong as normal, my triceps seemed to fatigue fairly quickly ~ I miss my creatine mono
Bent over wide Grip/overhand/no thumb grip

1 x 8 @ 70

no rest

1×18 (F) @ 35

**repeat above sequence 3x**

Seated Narrow Grip Cable Row/No thumb

1 x 6 @ 75

no rest

1 x 21 (F) @ 35

**repeated above 3x**

DB Pull overs on fit ball

1 x 6 @ 45

no rest

1 x 14 (F) @ 20

**Repeated above 3x**

EZ Bar Cable/Plate load Triceps Push down/no thumb

1 x 6 @ 52.5

no rest

1 x 16 (F) @ 32.5

**Repeated above 3x**

Bench BB Skull Crushers

3 x 10 @ 50

V-Bar Triceps push down Cable/Plate load
3 x 12 @ 45

Bench V-ups w/ med ball between knees

3×15 @ 6 lbs

Roman Chair Knees to chest

4×10 @ 6 lbs

Cardio~

Elliptical Trainer @ Incline 10 Resistance 10 = 45 minutes

Saturday…March 10th..2007

Work out was after work today… don’t have to go far, just step outside the trainer’s office and there’s the free-weight room, lol ~ so no excuses for me about ‘not getting to the gym’

My new training consists of doing the 1 set at my max weight, for 4-6 reps; then immediately cutting the weight in half and going to failure..I repeat this cycle a total of three times for each exercise.  today was the first time I tried it, so I was eager to see what happened; it was really interesting to see the muscle fail out from 12 lb weights :p ~ but the burn was incredible.
Took my second dose of thermos at my 1:00 meal today, about 20 min prior to my work out

Sipped Lemonade Xtend and Substance WPI during my work out

Seated military DB Press NO back support

1 sets x 6reps @ 30 lbs each hand

1 set x 15reps @ 15 lbs each hand

**repeated above 3x**

Seated front DB raise, NO back support

1 set x 6 reps @ 22.50 lbs in each hand

1 set x 12 reps @ 12 lbs each hand

**repeated above 3x**

Standing lateral delt raises

1 set x 4 reps @  20 lbs in each hand

1 set x 12 reps @ 12 lbs each hand

**repeated above 3x**

Bent over rear delt raises

1 set x 6 reps @ 22.50 lbs each hand

1 set x 15 reps @ 12 lbs each hand

**repeated above 3x**

Cardio

Treadmill at home x 52 minutes

Incline: 7-9 (alternating)

Speed: 4.0-4.3 mph

Fridays Record….Friday, March 09, 2007….

Well… just about seven weeks out from my first show of the year ~ my calories have been cut as well as my carbs on my low carb days by the ever watchful eye of Chuck Rudolph (ChuckieRD on these boards); My re-feed carb meal (every 18th meal) has been cut a bit as well.

Also we have cut out creatine mono temporarily.. see what happens

My nutrition for today was as follows

Meal 1 @ 645

sesamin

Fish, Flax, Borage oil (omega 3,6,9)

Calcium

CLA

2 Thermal Rage

2 SCORCH

2 cups Folgers w/ Splenda only

Glutamine

4 egg whites + 1 whole egg

6 almonds

6.5 oz peeled grapefruit w/ Splenda

Meal 2 @ 9:50

Glutamine

Super Omega (3,6,9)

CLA

Multi-Vitamin

R-ALA

3 oz chicken breast tenderloins, grilled

114g broccoli florets

1 oz avocado

Meal 3 @ 1:00 PM

sesamin

2 Thermal Rage

2 MAN SCORCH

Super Omega

CLA

Calcium

3 oz tuna, from no-water pouch ~ rinsed off (get rid of excess sodium)

1 cup broccoli florets

12 almonds

**worked out here; consumed 1 scoop Substance WPI powder + 6 scoops Xtend Lemonade in 30 oz water during work out** 

Meal 4 @ 4:15 PM

1 Super Omega

CLA

R-ALA

3 oz buffalo tenderloin

114g baby spinach leaves

1 oz avocado

Meal 5 @ 7:00 PM

Glutamine

Sesamin

Super Omega

AST Multi vitamin

CLA

1.25 scoops protein powder in ice cold water

114g broccoli

6 almonds

Meal 6 @ 9:45 PM

Fish, flax, borage oils

Calcium

CLA

R-ALA

3 oz chicken breast

114g baby spinach

1 oz avocado

Total Protein: 147 grams

Total Carbs: 50 grams

Total Fats: 40 grams

Total Water for today: 1.50 gallons

Meal 1 @ 7:00

glutamine

sesamin

calcium

fish oil

flax oil

borage oil

CLA

2 Thermal Rage; 1 MAN Scorch

2 cups JavaFit Diet Coffee w/ Splenda only

5 egg whites, 1 whole egg

1/2 cup spinach

1 oz avocado

salt-free Greek Seasoning & black pepper

all made into an omelet (well, not the coffee)

Meal 02 @ 9:45 (immediatly prior to leaving for gym)

AST multi vitamin

fish oil

flax oil

borage oil

CLA

3 oz chicken breast tenderloin

1/2 cup raw spinach

12 almonds

Meal 03 @ 1:25 PM

sesamin

glutamine

calcium

CLA

fish, flax, borage oils

tuna 3.5 oz
184 grams asparagus

2 oz avacodo

diet pepsi jazz (only ONE in the new creme caramel flavor…DAMN…yummy )

… only the first three meals today; I will list my evening meals/supps tomorrow (Thursday) 

Total Calories 1,295

Protein: 163

Carbs: 51

Fats: 47

Water: 1.75 gallons 

:D …

Variety work out…

The focus today was to be chest/biceps.. but I ended up throwing in a **few things** that had gone undone for several days.

work out was between meals 2 & 3, ran out of Xtend (ordered more ).. so my during work out beverage consisted of only 1 scoop IsoPure ZERO carb strawberry and 3g creatine mono

10:30 AM-11:30 AM

Incline DB chest press

4s x 10r @ 25 lbs each hand

Flat BB Bench Press

2s x 12r @ 60 lbs

Lying on floor (supine) DB Flyes

2s x 15r @ 20 lbs each hand

Incline DB Curls (NO supination)

4s x 10r @ 20 lbs each hand

Seated Preacher Curls (EZ Bar)

4s x 10r @ 40 lbs total (kept light for high rep work)

Horizontal Cable Curls

2s x 15r @ 22.5 lbs each (plate loaded cable cross machine/unfixed pulley)

**Standing overhead BB military press

3s x 12r @ 55 lbs

**Standing Calf Raises (on 2′4 board; w/ DBs)

3s x 20r @ 20 lbs each hand

ABS

Reverse trunk curl w/ med ball between knees

2s x 25r @ 6 lbs

Straight Legged Raises

3s x 20r

Full arms overhead w/ med ball sit up to feet

3s x 15r @ 12 lbs

Cardio

Elliptical Trainer ~ HIIT

5 minute warm up at easy pace, no resistance or incline

30 seconds super-fast pace

1 minute slow-moderate recovery pace

*Repeat above sequence until time reaches 25 minutes total (20 min total active HIIT time)

5 minute slow easy recovery pace

Note: My strength was down drastically… especially immediately prior to cardio~ I had to drag-ass to the elliptical and force myself on~my next carb re-feed is not for another 2 days