DJINN’s BodyBlog

The zone.  Not the diet fad made popular years ago.  Those who engage in war on the battlefield of iron know what I’m talking about.  Its that deep, dark place inside that you go to where nothing else seems to exist except for you and the iron.

When I enter the gym I make it a point to always "go there."  There’s a slow build up during pre-workout rituals and during warm-ups.  Once its time to start my first set…its on.  Those who conquer this mental mastery will describe it many ways.  For me its a feeling of no pain, no discomfort, nothing else exists but me, the world around seems so much smaller, my eyes become fixed and focused, and every part of every rep is tight.  If I keep my eyes closed during the movement, the impact of the zone is amplified.

Its an awesome place to be, but I know I won’t stay there forever.  Its nice to visit internal levels of intensity that many rarely experience, but I know that in the end of each workout, I will return to my normal state.  I suggest every one try getting into their zone prior to and during each workout or training session.  Getting there is different for each person.  I train alone and refrain from talking to anyone or allowing myself to be deterred or distracted by anything.  I’m at the gym to train; not socialize, check emails, check text messages, watch tv, or think about my day.  I’m there with a purpose…for 60 focused minutes its all about destroying myself so that I can spend the next 23 hours of the day rebuilding.

More on the zone to come…

Blog, blog, blog.  In the interest of keeping my blog entries interesting and adding a little diversity to the usual topics, I thought I’d delve into a topic near and dear to me.  I am a creature of habit…those closest to me know that well.  I think it is important to adopt certain rituals or routines as they help promote consistency…and as we know, in bodybuilding, consistency is often times the “thin line” that differentiates failure from success.

I thought I’d share my pre-workout ritual, if for nothing more than amusement.  Perhaps it will give those reading a chuckle, or an “I can relate to that” kind of feeling, or even motivate others to adopt routines for consistency.

Here it is, in all it early morning glory:

4:30am:  I typically roll over and look at the clock, knowing full well that once again I have awakened from my slumber 20 minutes too early.  Anticipation?  Maybe, but it is rather annoying since trying to fall back to sleep is not easy.  And just when I begin drifting off to dreamland again…

4:50am:  “Reveille” begins ringing out from my cell phone letting me know its time to get out of bed.  I quickly shut it off, turn on the lamp next to my bed and roll out of bed…not exactly a happy camper.

4:51am:  I use this time to make my bed…again, creature of habit and I’m a neat freak.

4:55am:  Hit the washroom, brush teeth.

5:00am:  Turn on Superjoint Ritual (typically “Use Once and Destroy”) and get dressed in workout gear.  The motivation and anticipation begin building.

5:05am:  Take pre-workout supplements.

5:05-5:10am:  Review pre-drafted workout notes (notes completed the night before, just before bedtime).  Begin mental rehearsal of workout.

5:10am:  Go out, start car…during times of cold weather.

5:10-5:20am:  Back inside for detailed visualization of workout – every set and rep of each exercise.

5:20am:  Turn off lights and CD player.  Grab keys and workout bag.  Look in mirror and repeat my daily pre-workout mantra – “Once again I leave the house to do damage to my body as I engage in the war against my genetics!”  I let out a small growl and off I go.

5:20-5:30am:  Enter car and turn on CD player.  First up is Superjoint Ritual’s “Waiting for the Turning Point” then Pantera’s “Revolution is my Name”.  Adjust volume so I “feel” the music.  Drive to gym.  By the time I get to the gym, there is a raging storm of energy within me and I am eager to release my internal fury upon the iron.

5:30-6:30am:  War in the gym…ipod is on and the battle ensues.

6:30-6:40am:  Drive home playing more subdued music to calm the raging beast.

6:45am:  Post-workout meal #1 and review workout notes.

The remainder of the morning involves taking in Post-workout meal #2 and getting ready for work.  The idea here was to simply run down the morning pre-workout routine I follow each and every day.  Every day is exactly identical in every way.  This may not seem glamorous but it gets the job done.  It also sets the stage for a great workout and a pattern of consistency that will continue throughout the day.

On Monday, March 2, 2009, I will officially begin my next 8-week cycle of training.  As such, I am going to take a few minutes to detail my new training plan…I acknowledge that this may change a bit over the next few weeks, and I will note any such changes in my blog or fit status.

I plan to follow a similar scheme to that I’ve followed often over the years.  I will continue to do a 2-on, 1-off; 2-on, 2-off scheme.  I will continue to train early mornings, approximately 5:30am-6:30am, though I may alter that by 15 or 30 minutes at some point…meaning starting 15 or 30 minutes earlier.  I will break my days down as follows:  Day 1 - Chest/shoulders/triceps; Day 2 - Hamstrings/calves (gastrocs); Day 3 - Off; Day 4 - Back, biceps, rear delts; Day 5 - Quads/calves (soleus); Day 6 & 7 - Off.

Day 1: Chest/shoulders/triceps

• Magnum Chest Press:  3 sets to positive failure
• DB Incline (30 degrees) Chest Press:  2 sets to positive failure
• Smith Machine Shoulder Press (front): 2 sets to positive failure
• DB Laterals: 2 sets to failure
• Incline EZ-bar Triceps Extensions (30 degress): 3 sets to positive failure
• Triceps Pressdowns: 1 set to positve failure
• Free Motion Reverse Unilateral Triceps Extensions:  1 set to positive failure

TOTAL: 14 working sets; approximately 45-60 minutes gym time

Day 2:  Hamstrings/Calves (gastrocs)

• Stiff-legged Deadlifts:  4 sets to positive failure
• Free Motion Seated Unilateral Hamstring Curls:  4 sets to positive failure
• Straight-leg Toe Press (on leg press machine): 2 sets to positive failure
• Standing Calf Raise (on Free Motion machine): 1 descending set to positive failure (3 drops)
• Free Motion Donkey Presses:  1 set to positive failure

TOTAL:  12 working sets; approximately 45-60 minutes in the gym

Day 3:  OFF

Day 4:  Back/Rear Delts/Biceps

• Smith Machine Barbell Rows (shoulder-width grip, 70 degree upper-body position):  3 sets to positive failure
• Magnum Pull-downs (underhand grip): 2 sets to positive failure
• Free Motion Unilateral Pulldowns:  2 sets to positive failure
• Smith Machine Haney Shrugs:  2 sets to positive failure
• DB Rear Laterals: 2 sets to positive failure
• EZ-curl bar Biceps Curls:  3 sets to positive failure
• Free Motion Unilateral Biceps Curls:  2 sets to positive failure

TOTAL: 16 working sets; approximately 60-70 minutes in the gym

Day 5:  Quads/Calves (soleus)

• Leg Press: 4 sets to positive failure
• Free Motion Hack Squat: 2 sets to positive failure
• Barbell Lunges: 2 sets to positive failure
• Seated Calf Raises:  4 sets to positive failure

TOTAL: 12 sets; approximately 45-60 minutes in the gym

Day 1 & 4 are preceded by 5 minutes recumbent bike warm up.  Day 2 & 5 are preceded by 10 minutes recumbent bike warm up.  Every training day is followed by 5 minute recumbent bike cool down.  Day 2 & 5 include abs training which will consist of 2 supersets of crunches and reverse crunches.

After another layoff due to a variety of life changes and getting my head and heart back to a good place following several 2008 events, I am back at it.  I intentionally took off the remainder of 2008 since I could tell that my head and heart just wasn’t in the right place.  I needed time for myself and to deal with a number of things that otherwise, would have just continued to linger and create problems.

I have moved again and joined a new gym and began the process of progress starting January 2, 2009.  I feel great being back in the gym and getting my diet in order.  I am taking it nice and slow and easy as to avoid any injuries due to being overzealous with moving heavy weights.  Rather, I am focusing more on just the "feel" of each movement and getting acclimated to a new routine.

I will continue my practice of 8 week cycles as it were.  I will workout for 8 weeks, then take a week off for physical and mental recovery, then back at it for 8 weeks and so on.  I am currently running a 2-on, 1-off, 2-on, 2-off schedule hitting each bodypart one time each week.  This has always been a practice of mine and has worked out quite well.

The current breakdown remains as it always has: Day 1 - Chest/shoulders/triceps; Day 2 - Hams/Calves (gastrocs); Day 3 - off; Day 4 - Back/biceps; Day 5 - Quads/calves (soleus); Day 6 & 7 - off.  My current 8 weeks will end on February 27th.  The next 8 week cycle will begin on March 9th.  It is at that time, that I will begin pushing the boundaries.  Thus far, I am pleased with how quickly my body rebounds and responds.  Since I always stick to a stay lean, gain lean philosophy, bodyfat is never really an issue…even after layoffs.

I will continue to blog my progress and upon the beginning of my next 8 week cycle, which will be my first "real" 8 weeks, I will detail the specifics of each day…including exercises, reps, sets as well as the details of my diet.

In the interim, I will keep plugging away and charging forward.  It is a great feeling to know the fire is burning again and it is only going to getting hotter and the more it rages, the better I will become.  As Rocky says in Rocky Balboa, "its the stuff in the basement"…that is indeed what drives me forward.

In light of the events of my life as of late, I have adopted a much strengthened "carpe diem" attitude.  As such, I have made a decision.  I have scaled metaphorical mountains in my life and have been faced with a number of difficult times, however I’ve always tried to remain positive and keep my eyes on the prize.  I am announcing my committment to compete for the 1st time…I will make my debut in 2010.

 Why make the announcement now?  Accountability.  I am a big believer in accountability.  By posting this goal, I make myself accountable to all who know me not only in my day-to-day life, but to every member of bb.com.  That’s a large committment.  I chose 2010 because I still need time to decompress now and then slowly get back into the swing of battling the iron and having razor-sharp focus on my nutrition.  I am dedicated to bringing nothing less than my best to the stage and I will set my sights on not only competing in 2010, but earning my pro card as well.  Lofty goals?  Sure.  But I enjoy a good challenge.  In the interim, I will reacclimate to a 100% balls-to-the-wall assault in the gym and the kitchen, and focus on slapping on as much lean mass as I can over the next year and a half.

I’ll continue with additional blog entries with updates and post new pics later in the year.  As I select comp dates (and yes, I said dates as I intend to enter more than one show), I will post that info as well.  When I am set to enter contest prep, I will begin a thread in the contest prep section and welcome all to join the journey at that time.

Finally, I’d be remiss if I didn’t bring closure to the issue of my son.  I’d like to extend a HUGE thank you to everyone here for the kind words of encouragement, support, prayers, and kindness.  It meant alot then, it does now, and it forever will.

My fiance’ and I have looked forward to the arrival of our son since we first learned we were pregnant.  He was due April 27^th, but as with so many 1^st time pregnancies, our little boy decided that he wanted to stay inside a little bit longer than that.  We were scheduled to have cesarean section delivery on May 9^th to bring our little boy into the world…

…well, our anticipation of parenthood has come to an end…unfortunately not the celebratory end that most people hope for.  It is with a very heavy heart that I announce on Thursday May 8, 2008 Anthony Christopher Washington entered this world deceased.  As a result of acute placental rupture requiring immediate intervention to try to save him, my son was neither able to see a glimmer of sunlight nor inhale his first or last breath.  He weighed 9lbs, 4oz and was blessed with hair that would make me quite envious.

It is most tragic that this occur at any time to anyone, but to occur the day before his scheduled arrival adds insult to injury.  My fiance is physically well and recovering.  Emotionally, we are both devastated.  This is the worst thing that has ever happened to us as quite literally, a piece of both of us has died.  There are no words to describe how we feel, nor any condolences that will ease our pain.  I guess time really will be the great healer of our wounds.

I share this news because we realize that we have a long road ahead in grieving and recovery.  A parent should never have to bury their children…it should always be the opposite.  As we stumble through our loss and plan private arrangements, we hope to avoid reliving this day countless times but know that it will take time and talking to get through this tragic event.  Sharing my loss is part of my recovery from it.

On this day, Mother’s Day, I ask that you not grieve our loss, but behold and take not for granted the loved ones in your lives.  Make the most of each day you have, hug those you love, and never let a day pass without telling those close to you how much they mean.

It has been a while since I posted anything in my blog, but timing is everything as they say.  As much as I looked forward to stepping on stage in April/May of 2008 and tearing it up, my competitive debut will have to be delayed…and for an awesome reason.  My girlfriend and I are expecting our 1st child in April 2008!!!!!!!!!!!!!!!  I wanted to wait until after our initial appointments and making it through the 1st trimester prior to posting anything here…not to mention the fact the we needed to make the news known to our family and close friends as well.  This is the most exciting thing in my life and I have no qualms about putting my competitive situation on hold……..for now.

I will tentatively shoot to compete now in early or late fall of 2008…this gives me more time to focus on my new family and enjoy the ride that is pregnancy.  It also gives me more time to add mass while keeping fat low…when I do step on stage, I want to do so in a "leaving no doubt" kind of manner.

I am also in the process of preparing for a move and the upcoming holidays, so life is busy!  I will continue to do my best to keep updating regularly and I thank all reading this for their support.

Just thought I’d deviate from the norm here and blog a few entries over the next few weeks regarding topics central to bodybuilding, fitness, etc. and our determinants of success or failure in these ventures.  Today, I’ll share a few of my thoughts on motivation.

Why should anyone spend hours of their week and collectively, weeks of their year in the gym?  Why spend so much time preparing healthy meals and making decisions to lead a healthy lifestyle?  Why sacrifice so many seemingly good things to ultimately achieve a healthy body?

Motivation comes from several sources, the most important and sustaining being intrinsic.  Sure, there will always be some transient external source of motivation such as looking good for the beach, attractive attention from others, fitting into ‘that” dress for the upcoming wedding/party/etc. (if you are a woman), and the list goes on.  But these are all short term goals and thus self-limiting in nature.

The drive to sustain hours spent in the gym and preparing meals and living a healthy lifestyle go beyond the superficial and extend deep within ourselves.  It starts with a goal and from that, several objectives should be spawned.  For example, one might want to lose weight and gain muscle.  This is a goal.  The objectives we create provide the means of measuring progress, or lack thereof, towards our goals.  Objectives are measurable and observable, whereas goals are ideals and subjective in nature.

It is when we feel the passion for bodybuilding, fitness, etc. burning within, that we can exude that fire externally into each detail of our lives.  This is a lifestyle, and not simply a means to a short-term end.  My motivation comes from having an insatiable desire to exceed my genetic limitations…or at least my perceived genetic limitations.  I want to always be better than I was…this may mean 1 more rep on an exercise, 0.25lbs in mass gain, a 1% improvement in dietary consistency…even these infinitesimal changes, while seemingly insignificant in the short-term, become cumulatively impressive in the long-term.

What’s your motivation?  What gets you going and keeps you in motion?  Write it down, create a mission statement for yourself…share it with others.  Accountability to only oneself is simply too easy to undermine.  Accountability to others is a bit more difficult to circumvent.

No new pics as of yet…life has been quite busy!  However I will have a full update posted within the next week as well as detail some very exciting news and changes in my competitive plans for 2008.  Stay tuned…man, I’ve always wanted to say that.

I will not be posting new pics again until September, however thought I would log a little note regarding what I’ve been up to.  The past 2 weeks, I ran a mini-cut just for kicks and it is amazing how fast my body responds…this will definitely help in planning the length of my precontest prep…a shorter prep time will be in order…probably 8-12 weeks.  Two weeks time have resulted in:  clearly separated and dry hams, bifurcated gastrocs that jump off the soleus, tibialis anterior that pops off the tibia, fully separated and striated quads with fibers that dance with every movement and a sartorius that flares across, feathered lats, lower back christmas tree, clearly bifurcated biceps, striated tris, striated pecs, striated delts, and diced abs.  I am dry, hard, and grainy.  This is the standard that I will hold myself to when beginning contest prep.  I’m not posting pics of this little experiment as I don’t want to let the proverbial "cat out of the bag", however it will all become apparent next April, May, September and November when I take it to the stage.  I’m off for a retreat the next week, then its back to the iron and getting big.  Until the next update…