drjoe 
"To move up a weight class in 2010. Already brought bodyweight up to 180. Looking to hit 190 pounds next!"
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| Created: | 09/07/2007 |
| Total Visits: | 1313 |
| Total Blog Entries: | |
| Total Comments: | 9 |
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July 8, 2009
Been busy training and haven’t had a chance to update recently. Everything is going as planned. I switched cardio over to double sessions this week. It doesn’t get anymore fun then that.
With my weekly cardio increases, I have been holding my diet pretty steady each week and continue to make excellent progress.
I have some good separation and cross striations happening all over. I grabbed a quick pic (it’s a little blury) that shows the cross striations coming in at my triceps. 
Posted in Training
June 29, 2009
Training has been going great. I’m really happy with my conditioning at this point (~11.5 weeks out). However, I know I still have a long road ahead of me to reach the level of conditioning that I set as my goal.
I made a small change in my nutrition plan this week. My first and last meals of the day have been altered slightly. Instead of 2 whole eggs and 4 whites, I switched it to 1 whole egg and 5 whites.
My nutrition plan now looks as follows:
Training Days:
Meal #1: 6 eggs (one whole, 5 whites)
Meal #2: 2 Scoops whey/TBSP PB (after training)
Meal #3: Can Tuna/Salad Greens/TBSP Vega Oil(Omega 3,6 blend)
Meal #4: 2 Scoops whey/TBSP PB
Meal #5: 8 oz. Tilapia/serving broccoli/TBSP PB
Meal #6: 6 eggs (one whole, 5 whites)
Non-training (Sundays):
Meal #1: 6 eggs (one whole, 5 whites)
Meal #2: 2 Scoops whey/TBSP PB
Meal #3: Can Tuna/Salad Greens/TBSP Vega Oil
Meal #4: 8 oz. Tilapia/serving broccoli/TBSP PB
Meal #5: 6 eggs (one whole, 5 whites)
I interchange my tuna meal with my tilapia meal. Depends whatever I’m in the mood for.
In regards to cardio, I upped my post leg workout cardio session (today) to 50 minutes. Cardio sessions on other training days have been increased to 60 minutes. Non training cardio days will be increased to 75 minutes.
Hopefully, within the next couple of days I’ll post some updated progress pics.
Posted in Training
June 22, 2009
Well, here we go again. Can’t believe another week has past. September will literally be here before I know it.
I’m 12.5 weeks out and all is well. I was a little under the weather (OK…I was pretty sick…lol) last Thursday, Friday, Saturday. I feel much better today. I know it’s been discussed on different forums what to do when you’re sick. Do you train? Do you take the day off? Well, here’s my answer: I trained my ass off last week and didn’t miss a beat. I guess I’m just an old school hard headed Italian (Sicilian). I just can’t get myself to miss a scheduled workout. I know my competitors were training so I wasn’t going to miss my training. Some might disagree with my decision, however that’s the way my mind works.
As the result of all that, I did take in some extra calories Saturday night (weekly cheat meal/refeed). I felt that my body definitely needed a little extra.
Here’s what’s going on this week. I upped cardio after leg day (today) from 30 to 40 minutes. Cardio on non-training days is up from 60 to 70 minutes. I will hold cardio steady on training days at 50 minutes.
Nutrition looks as follows:
Training Days:
Meal #1: 6 eggs (two whole, 4 whites)
Meal #2: 2 Scoops whey/TBSP PB (after training)
Meal #3: Can Tuna/Salad Greens/TBSP Vega Oil(Omega 3,6 blend)
Meal #4: 2 Scoops whey/TBSP PB
Meal #5: 8 oz. Tilapia/serving broccoli/TBSP PB
Meal #6: 6 eggs (two whole, 4 whites)
Non-training (Sundays):
Meal #1: 6 eggs (two whole, 4 whites)
Meal #2: 2 Scoops whey/TBSP PB
Meal #3: Can Tuna/Salad Greens/TBSP Vega Oil
Meal #4: 8 oz. Tilapia/serving broccoli/TBSP PB
Meal #5: 6 eggs (two whole, 4 whites)
I pretty much interchange my tuna meal with my tilapia meal. Depends whatever I’m in the mood for.
Workouts have been going great. As I mentioned last week, strength in the 1-3 rep range is down but overall strength is excellent. We’ll see how this week goes and then make adjustments accordingly. I’ll get some progress pics up later this week.
Posted in Training
June 17, 2009
Got some progress pics last night. It’s funny, but I hate taking progress pics. I am such a perfectionist, that it aggravates me to see pics of myself when I’m not completely contest ready, tanned, and under the proper lighting…lol. I am definitely my biggest critic. Anyways, with that being said, here are some shots. The double bicep shot is dark because the flash didn’t go off (sorry!). I’m 13 weeks out at this point.
Posted in Training
June 15, 2009
I’m at about 13.5 weeks out. I’ve been feeling good and can really see my progress from week to week. From where I am currently, I know that I will be coming in at my all time best. The hard work over the past couple of years, since my last contest, seems to have paid off.
Strength wise, I feel good. I haven’t necessarily lost any strength, however I don’t think I will be setting any personal records in the 1-3 rep range. As my body weight slowly comes down, I don’t find that those types of lifts go up. However, my strength is improving in regards to sets in the 6-8 rep range. For example, this morning I did legs, and felt pretty good while performing stiff legged deads for 3 sets of 8 reps with 315 lbs.
In regards to cardio, I added a 30 minute session on Mondays (today) following my leg workout. All other cardio sessions this week will be increased by 5 minutes. That brings me to 50 minutes on training days and 60 minutes on non-training days.
Nutrition wise, I’m holding steady this week. I don’t see any need in cutting anything. Progress was good last week and the increase in cardio this week should continue that progress.
At this point, I haven’t had any cravings. I’m a little hungry during the day, but that doesn’t bother me. After 20 years of doing this, I’m use to that. It goes with the territory.
Posted in Training
June 8, 2009
Time flies when you’re having fun…I’m about 14.5 weeks out from Team U and all is going well. I feel great and have been making great progress each week.
My philosophy is to continue pushing heavy weight all the way through my contest prep. My strength has been good so far. On my most recent back workout, I was able to work up to 295 for 3 sets of 6 on bent over barbell rows (reverse grip).
Today was leg day, and I had a strong workout. I usually have a set plan for my workouts, however, I do “go with the flow” sometimes. Today was one of those days. I started squatting and it felt really good. When all was said and done, I looked at my notebook and saw that I performed 12 sets…lol!
In regards to cardio, I will be kicking up all cardio sessions this week by 5 minutes. That means that non-training days will be up to 55 minutes and training days will be up to 45 minutes.
My current nutrition plan looks as follows:
Training Days:
Meal #1: 5 eggs (one whole, 4 whites), TBSP PB
Meal #2: Scoop whey (post lifting)
Meal #3: Scoop whey/TBSP PB (after cardio)
Meal #4: 8 oz. Tilapia/serving broccoli/TBSP PB
Meal #5: Scoop whey/TBSP PB
Meal #6: Scoop whey/TBSP PB
Meal #7: 8 oz. Tilapia/serving broccoli/TBSP PB
Meal #8: 5 eggs (one whole, 4 whites), TBSP PB
Non-training:
Meal #1: 5 eggs (one whole, 4 whites), TBSP PB
Meal #2: 2 Scoops whey/TBSP PB (after cardio)
Meal #3: 8 oz. Tilapia/serving broccoli/TBSP PB
Meal #4: 2 Scoops whey/TBSP PB
Meal #5: 8 oz. Tilapia/serving broccoli/TBSP PB
Meal #6: 5 eggs (one whole, 4 whites), TBSP PB
Every 2-3 days, I switch out my tilapia/broccoli meal with a can of tuna, small salad, and a TBSP of olive oil.
I haven’t stepped on the scale recently. I think I’m probably around the low 160’s, but don’t really care at this point. I like the progression I have made so far each week.
Hopefully, I’ll get some more progress pics up soon.
Posted in Training
June 1, 2009
Had an awesome leg workout this morning. I believe it was the result of watching Tom Platz videos on youtube.com last night. I was hoping it would help my leg workout this morning and it did! If you haven’t seen it yet, watch the video of Tom Platz squatting 500 lbs. for 23 reps! (And he buries every since rep). It is unbelievable!
I am 16 weeks out from Team Universe. For whatever reason (probably because I’ve always done it this way for the past 20 years), I always make my contest prep changes on Monday. So, for this week, I have made the following slight changes to my workout/diet.
In regards to cardio, I am increasing each of my 5 cardio sessions by 5 minutes. This brings my workout day cardio up to 40 minutes and my non workout days up to 50 minutes. In regards to my nutrition plan, I’ve taken out my two servings per day of mixed veggies and replaced it with straight broccoli or small salads (salt, pepper and vinegar).
I’ve been feeling great with essentially no carbs in my diet. I continue to make strength gains and have never been so full and lean at 16 weeks out.
Posted in Training
May 28, 2009
I’ve probably trained harder over the past two years then I have my entire life. Since my lightweight masters nationals win, I have maintained a strict nutrition program for building muscle while continuing to lift consistently and heavy (as always…lol). I have experimented with several nutrition plans over the past two years and have learned a lot (guess you’re never to old to learn!). I also feel that I’ve built some good quality muscle and have been feeling really strong.
My goal for 2009 is to compete in September at Team Universe. Weigh ins for the event will be 16 weeks from tomorrow. Over the past couple months, I’ve made small changes to my nutrition program. About 3 weeks ago, I also began regularly scheduled cardio.
One major change that I’ve made over the past few months, was to add eggs, fish and whey in my nutrition program. I had been on a vegan diet for the past 3 years or so.
My current training split is as follows:
Monday: Legs
Tuesday: Chest/biceps
Wednesday: Off (cardio)
Thursday: Back/calves
Friday: Off (cardio)
Saturday: Shoulders/triceps
Sunday: OFF
I also perform cardio on T, TH & Sat. for shorter duration.
My current nutrition program looks like this:
Training Days:
Meal #1: 5 eggs (one whole, 4 whites), TBSP PB
Meal #2: Scoop whey (post lifting)
Meal #3: Scoop whey/TBSP PB (after cardio)
Meal #4: 8 oz. Tilapia/mixed veggies
Meal #5: Scoop whey/TBSP PB
Meal #6: Scoop whey/TBSP PB
Meal #7: 8 oz. Tilapia/mixed veggies/TBSP PB
Meal #8: 5 eggs (one whole, 4 whites)
Non-training:
Meal #1: 5 eggs (one whole, 4 whites), TBSP PB
Meal #2: 2 Scoops whey/TBSP PB (after cardio)
Meal #3: 8 oz. Tilapia/mixed veggies
Meal #4: 2 Scoops whey/TBSP PB
Meal #5: 8 oz. Tilapia/mixed veggies/TBSP PB
Meal #6: 5 eggs (one whole, 4 whites)
Currently, at this point in training, I believe I have never looked this good 16 weeks out from a contest. I am at about 165 pounds. I am not one to step on the scale to frequently. I go more by how I look. However, when you have to make a weight class, you do have to occasionally step on.
I will be trying to keep this post updated as my training progresses. Feel free to ask any and all questions.
Posted in Training
March 14, 2009
Trained Shoulders and Triceps this morning. Felt Great!
Seated Military (behind head): 5 sets X 6
Seat Rear Delts(LifeFitness Machine): 3 sets X 10
One arm DB laterals: 4 sets X 8
DB shrugs: 4 sets X 10
Bent over DB rear delts: 3 sets X 10
Haney shrugs: 4 sets X 10
skull crushers: 4 sets X 8
one arm cable pushdowns: 3 sets x 8
overhead cable triceps: 3 sets X 8
Had a great pump going all workout. Tomorrow is a rest day. Will just eat and grow. Preparing for legs on Monday!
Posted in Training
March 13, 2009
Had a great workout this morning. Back and calves. I’m currently not following my normal training program (accommodation avoidance system) and basically just hit body parts hard, heavy and with slightly greater volume. Today went as follows:
wide grip pulldowns: 5 sets X 10, 10, 8, 8, 8
bent over barbell rows (reverse grip): 4 sets X 10, 8, 8, 8
seated rows: 3 sets X 8
bent over DB rows: 3 sets X 8 (these are not the same motion as when performed with a barbell)
close grip pulldowns: 3 sets X 8
Hammer strength seated row: 3 sets X 10
Calves: Cybex Donkey Machine: 10 total sets with various weights and foot positions
I feel that I have been making great strides over the past couple of months and will try to get some updated pics up by the beginning of the week. Tomorrow is shoulders, triceps and abs.
Posted in Training
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