• BioBeads
• Prolab Isolate - Chocolate
• peanut butter
• psyllium husks

Meal 2

• chicken breast
• baby spinach
• Vigor

Meal 3

• Thermo Fire
• Prolab Isolate - Chocolate
• almonds

Meal 4

• Cuts
• bison steak

Meal 5

• Glutamine and Creatine
• Prolab Isolate - Vanilla

Meal 6

• sole
• macadamia oil
• Cuts

Random thoughts:

I am really getting tired of people asking me how I did at the show.

I want to go to Roll n Roaster.

Ron Brown from Team Prolab will be in the LHW class at TU with me this weekend.    I hope this is a great comeback for him!

Where you are is as important as who you are; without atmosphere a painting is nothing.

-Rembrandt

Down to 112. I’m going to have to use a diuretic - this is a tested show - that means dandelion and uva ursi; I’m playing by the rules.

Morning Cardio

Thermo Fire, Humino MAAX, Cuts taken pre-cardio

Walking Outside

Back/Arms/Chest/Abs

Rev Grip BB Row
superset
BB Curl
superset
BB Overhead Ext

Machine Chest Press
superset
Neutral Grip Seated Row
superset
DB Curls

DB Kickbacks
superset
Pec Dec
superset
Cable Curls

Weighted Stability Ball Crunch
superset
Hanging Leg Raise
superset
Hanging Knee Raise

Elliptical ]]> http://blog.bodybuilding.com/dvsness/2008/09/03/i-haat-hiit/feed/ http://blog.bodybuilding.com/dvsness/2008/09/03/maximizing-strength-training/ http://blog.bodybuilding.com/dvsness/2008/09/03/maximizing-strength-training/#comments Wed, 03 Sep 2008 19:43:55 +0000 dvsness Training http://blog.bodybuilding.com/dvsness/2008/09/03/maximizing-strength-training/ BY WILL BRINK

Top Ten Stealth Strategies for Maximizing Your Strength Training Results

1) Never sacrifice quality for quantity. This is the first commandment for athletic success. Violate it and prepare to fail.

2) Target the weakest link. If you’re naturally strong, train for speed and/or endurance. If you’re naturally fast, train for strength.

3) For athletes, strength training is a supplementary, not a primary, activity. If time and energy are at a premium, focus your efforts on your sport practice sessions before supplementary training activities.

4) Minimize redundancy: Redundant systems are a great safety feature in aircraft design, but not such a good idea when it comes to program design. Since there are specific limits to one’s time and energy (and since injury and overtraining are a constant threat to athletes and fitness enthusiasts alike), it makes sense to use that time and energy wisely. - ” the two movements are almost identical save for the slight variation in hand position. Instead, a better choice might be single-arm 45-degree dumbbell incline curls and straight bar preacher curls. Now we have effectively reduced redundancy to a bare minimum.NOT when you are completely unable to function!

Thus, a fundamental premise of intelligent program design is that of minimizing redundancy. As an example, during a workout, if you decide upon 2-3 exercises for a single muscle, make the exercises as dissimilar as possible. In other words, if you perform two biceps exercises in the same workout, don’t use standing barbell curls and standing EZ-bar curls

5) When switching to a more quality-based style of strength training, work your way to higher intensities gradually. If you typically perform 10-12 reps a set, don’t immediately switch to maximum singles. Instead, spend some time in the 4-6 rep range for several weeks, and then continue toward higher levels of stress as your body becomes accustomed to harder training.

6) Terminate the training component when the quality of the performance erodes by 10% of more,

7) Select strength training exercises on the basis of how well they train large numbers of muscles simultaneously, and also by how well they correspond to fundamental movement patterns. Some examples would be squats, deadlifts, and bench presses (and their variations), various types of pull-ups, lunges, and abdominal exercises.

8) Try to reduce your dependency on soreness. If feeling bad is your goal, sign up for a job as Lennox Lewis’ sparring partner. If progress is your objective, make sure you perform gradually increasing workloads from workout to workout.

9) Avoid RES (Repetitive Error Syndrome): Don’t continue to do workouts or programs that don’t work. Do something else…ANYTHING else.

10) Do all of the above and pick up your medals

Meal 1

• BioBeads
• egg whites
• eggs
• Beta Alanine Extreme

Meal 2

• chicken breast
• baby spinach
• Vigor

Meal 3

• Thermo Fire
• Prolab Isolate - Chocolate
• macadamia oil
• Beta Alanine Extreme

Meal 4

• Cuts
• bison steak

Meal 5

• Glutamine and Creatine
• Prolab Isolate - Vanilla
• psyllium husks

Meal 6

• sole
• peanut butter
• Cuts

Random thoughts:

I already miss my post-comp goodies. These next few days are going to be tougher than I anticipated. I need to get my conditioning back so I don’t make a fool of myself in front of the home crowd!

The idea of force is usually more compelling than its actual use. When you clearly display that you know when to push and shove and when to chill, you’re likely to avoid ALL conflict AND STILL WIN THE GAME! (Remember!) Revolutions are won in the mind, not in the streets.

Now it’s time to try to back to it.

I rebounded from 107 to 118 but I’m back down to 113 today.

Yesterday was my first ‘real’ workout in a week and I’m SORE!! Matt did put me through circuit hell for my depletion workout in Ohio. Poor Matt; both his clients got 9th this weekend!

Morning Cardio

Thermo Fire, Humino MAAX, Cuts taken pre-cardio

Walking Outside

Legs/Delts/Traps/Calves

Low Placement Leg Press
superset
High Placement Leg Press
superset
BB Walking Lunges
superset
Plie Squats

SLDL
superset
Leg Ext
superset
Prone Curl
superset
DB Rev Lunges

Seated DB Press
superset
Standing DB Laterals
superset
Plate Shrugs
superset
Calve Raises

I asked 4 different judges what I can do to improve my placings and got an earful! 

Judge 1:  She wanted me to work on getting my lats wider to distract from my waist being so big.  My waist is under 22 inches.

Judge 2:  He wanted me to add more size and said I wasn’t carrying enough muscle.  He would like to see more caps on my shoulders are more separation between muscle groups.  He must have missed the meeting before the show when they told us that ‘Figure girls are not bodybuilders, don’t flex like one!’
Judge 3:  He would like me to bring down my delts and have less separation in my legs.  He said they don’t want to see Figure girls too hard.  Apparently he and number 2 don’t talk a lot!
Judge 4: He sis not remember me, but said I will get better placing when I do more shows and they start to recognize me.  Funny, I thought they are supposed to judge what is in front of them??

All in all, I am glad to have completed my first National level show/Pro qualifier.  Hopefully I will experience more consistent  criteria in the future.  Off to Team U in 5 days!

My body is as good as it’s going to get until I drop water. No more tanning bed until after the Team Universe. Only small tweaks now (like dropping eggs due to sodium content). All supplements other than Thermo Fire and Cuts II have been dropped.

I had a great shoot with Brian Moss at his New Jersey gym studio today. It was definitely a workout and replaced what would have been my final training day. I’m exhausted and spending the rest of the day in my room.

It’s a little daunting seeing the North Americans page up on MD already.  http://www.musculardevelopment.com/b…eventcode=1283 Regardless, I’m ready to roll.  I’ll probably go see Matt (and Melissa ) tomorrow so that he can see me in person one last time before we leave for Cleveland Thursday at the butt crack of dawn. ]]> http://blog.bodybuilding.com/dvsness/2008/08/25/5-more-days/feed/ http://blog.bodybuilding.com/dvsness/2008/08/24/pizza-torture/ http://blog.bodybuilding.com/dvsness/2008/08/24/pizza-torture/#comments Mon, 25 Aug 2008 02:24:10 +0000 dvsness Supplements Nutrition http://blog.bodybuilding.com/dvsness/2008/08/24/pizza-torture/

Meal 1

• BioBeads
• egg whites
• eggs

Meal 2

• Glutamine
• Prolab Isolate - Vanilla
• Vigor

Meal 3

• Thermo Fire
• chicken breast
• baby spinach

Meal 4

• Cuts
• bison steak

Meal 5

• sole
• macadamia butter

Meal 6

• Prolab Isolate - Chocolate
• walnut butter
• Cuts

Random thoughts:

Got my car inspected, don’t have to worry about that anymore.

Went out with Dan for his cheat meal. the definition of torture is watching someone eat a bunch of pizza and donuts when you’re weak, hungry and tired. It smelled amazing.

I watched a little Olympics and some of the Comedy Central roast of that guy from Full House.  Funny stuff.

Morning Cardio

Thermo Fire, Cuts taken pre-cardio

Walking Outside

Everything

SLDL
Leg Ext
Calve Raises
DB Rows
DB Shoulder Press
DB Curls
Machine Chest Press
Overhead Tricep Ext
Hanging Knee Raise
Stepmill ]]> http://blog.bodybuilding.com/dvsness/2008/08/24/peak-week-begins/feed/ http://blog.bodybuilding.com/dvsness/2008/08/24/dumb-accidents-and-hoochie-wear/ http://blog.bodybuilding.com/dvsness/2008/08/24/dumb-accidents-and-hoochie-wear/#comments Sun, 24 Aug 2008 18:38:20 +0000 dvsness Supplements Nutrition http://blog.bodybuilding.com/dvsness/2008/08/24/dumb-accidents-and-hoochie-wear/

Meal 1

• BioBeads
• egg whites
• eggs
• Beta Alanine Extreme

Meal 2

• chicken breast
• baby spinach
• Vigor

Meal 3

• Thermo Fire
• Prolab Isolate - Chocolate
• psyllium husks
• avocado oil
• Beta Alanine Extreme

Meal 4

• Cuts
• bison steak

Meal 5

• Glutamine and Creatine
• Prolab Isolate - Vanilla
• psyllium husks

Meal 6

• sole
• walnut butter
• Cuts

Random thoughts:

I am slowly dropping out most of my supps, except fat burners, anti-oxidants, things I know won’t make me hold any water. You’ll see the list shrink day by day.

I burned the shit out of my right forearm in my oven/broiler. It should leave a nice big scar. I hope we can avoid it in my upcoming photo shoots and cover it sufficiently on stage without infection. I bought some cute cheap lingerie at H&M for one of my shoots. Hopefully this is the first and last time I’ll have to buy A cup bras.

It has been a rough week.  Somehow despite it all my weight/bf/body is on track.