Summary of RKC Aug 1st - 3rd
Friday 8/1/08 – 8 days to INBF Washington State Naturals
RKC Day 1.
We are here!! After a great meet and greet party last night, we turned in at 10:00pm and I had a great nights sleep. A couple trips to the bathroom and I was up ready to go at 5:45am. Shower, prayer, packed up and we are ready and now it is time to go get some fuel for today’s challenges. I have made a special nutrition menu just for this weekend that I will detail below. I am shooting for 250 - 270g protein, 285g carbs, and about 60g fat for about 2,400 calories. That way I have the energy to complete the brutal workouts and not add any unwanted body fat. I will also be sipping on Xtend Amino Formula for Scivation the entire weekend.
6:15am – Power Square
6:30am – VP2
7:00am – ¾ cup oats, 2 Tablspoons Raisins, 18 almonds, Tablespoon Peanut Butter
7:30am – 1 scoop VP2
9:00am – SNATCH TEST!
I smoked it!! I could have done the whole thing with one arm!! I even did a 53rd rep and locked it out over head for good measure. With the air so thin down here, I felt like superman.
9:30am – Power Square
10:00am – School begins. We literally spent 2 hours on the swing of all things. I know more about the swing than I ever knew I could. We have done so many swings I have blisters on my fourth fingers.
11:30am – NEW Xocai Power house cookie. Man this thing is delicious!!
1:00pm - ¾ cup oats, 2 Tablspoons Raisins, 18 almonds, Tablespoon Peanut Butter
1:30pm – Beast (108lbs) Tamer Challenge. I was actually able to pistol squat the bulldog, 88lbs, but was no where near able to do the beast. 5 guys attempted to tame the beast and my training partner Tom was one of them. He managed 2 out of 3 challenges as he got the pistol and the squat, but could not get the pull up. There was one guy though that could do it. A stocky, short black guy that did all three challenges EASY!! He is now the 8th guy in the world to pass the beast tamer challenge.
7:00pm – Dinner and a movie. 3 small chicken breasts a large plate of cooked veggies, and a plain salad.
9:30pm – Bed, 2/3 of a Muscle Bar, 2 scoops of VP2
Daily Totals – Calories 2312: Protein 224g: Carbs 266g: Fats 69g: Fiber 41g
Saturday 8/2/08 – 7 days to INBF Washington State NaturalsRKC Day 2.
My hands are chewed up, but the body is strong and I am feeling good. I am eating more carbs, and more calories and I actually look leaner today. Of course I probably expended 5,000 yesterday and only took in 2,400 so that may have something to do about it. We are heading down early today to buy our kettlebells so I am going to eat breakfast on the way.
6:00am – 1 Scoop of VP2, 2 Myo – D, 1 CLA, 1 Beta – X, 6 BCAA 4500
7:10am - ¾ cup oats, 2 Tablspoons Raisins, 18 almonds, Tablespoon Peanut Butter
7:45am – Just before workout. 1 scoop VP2
10:00am – NEW Xocai Power house cookie
11:45am – VO2 test. I smoked this one too!! I felt like an absolute superman. I could have done it for another 10 minutes. I probably should have used the 20kg kettlebell it was so easy. We had to first establish our cadence, mine was 7 reps in 15 seconds. So for 10 minutes we had to do 7 reps in 15 seconds, then rest for 15 seconds, 7 reps in 15 seconds, rest for 10 seconds, and so on for 10 minutes. Like I said, I smoked it!!
12:30pm – ¾ cup oats, 2 Tablspoons Raisins, 18 almonds, Tablespoon Peanut Butter
2:00pm – Muscle Bar
4:00pm - NEW Xocai Power house cookie before afternoon workout
8:00pm – 8 oz Chicken, small bowl of veggies, large bowl of salsa.
9:20pm – 3 scoops of VP2 and bed time.
Daily Totals – Calories 2441: Protein 235g: Carbs 279g: Fats 73g: Fiber 42g
Saturday 8/3/08 – 6 days to INBF Washington State Naturals
RKC Day 3
This is our final day at the RKC and today this morning there is not going to be much working out. We have a marketing class at 8am and the workout starts at 10:00am. Then we will be teaching student volunteers after lunch so the toughest part of the day is going to be the Grad Challenge this afternoon. I may slightly alter my nutritional timing, which has worked wonderfully this weekend, so that I don’t have much food in the morning when I am doing nothing, and then more this afternoon and evening when we are trying to complete the toughest test of the weekend.
6:30am – 1 scoop VP2, GL3 and Creatine
7:30am – Black Coffee.
8:10am - ¾ cup oats, 2 Tablspoons Raisins, 18 almonds, Tablespoon Peanut Butter
11:15am - 12:00pm - Technique testing. I think I did very well. I did not get quite enough drive on one of my get ups, but I just slowly lowered myself, reset, and fired again.
12:15pm - 1 scoop VP2
1:00pm - ¾ cup oats, 2 Tablspoons Raisins, 18 almonds, Tablespoon Peanut Butter
3:00pm - 1 1/2 Xocai Power Square, 1 packet Fizzaz energy drink (20 cals)
3:45pm - Graduation Challenge
This would be toughest workout of the weekend. Farmers walk down a football field, then the workout begins. All the way back accross the field we swing 2 kettlebells for 20 seconds, the rest for 10 seconds, the do the walking see saw press for 20 seconds, then rest for 10 seconds and repeat until we go back accross the football field. MAN were we ready because I smoked this last challenge. They dropped the weight back to 16kg and I had been using 20kg. I actually took my time to enjoy the pain. I was almost as pumped up as the VO2 snatch test. When I completed the test, one of our “Clan” was really struggling. He was heavier than me so he had to use th 20kg. My instructor asked me to bring out the 16kg, but he refused to use them. So I told him I would do it with him. We pressed together one step at a time and I pushed him accross the line. WHAT A WAY TO END THE WEEKEND.
4:00pm - Xocai Power House cookie
4:30pm - I got the news that I passed!!! I was so overcome with emotion that I started crying. I was not sure if I would pass as I had made a critical oversight when training my volunteers and not had them remove thier shoes. I though sure that was a automatic failure. The instructor Mark “Rif” Rifkin had nothing but praise for me though and it made me cry more!!
7:00pm - 4 oz chicken, small bowl of vegetables, salsa and butter spray.
9:30pm - Musclebar
11:30pm - 3oz chicken and 2 scoops of VP2
1:30am - 1egg, 1/4 cup egg beaters, spinach, tomato, and salsa
It was a long trip as there was a wreck on the way home. But the time flew by as we talked all nine hours about the weekend and how we would spread our newly earned certification. TIME FOR THE INBF SHOW!!
