Bodybuilding.com - Brad’s BodyBlog

Saturday 5/31/2008-6 Weeks to INBF Capital City Naturals

Satuday is one on my favorite workout days of the week. The RKC workout is always a good one and today was no different. Again we moved at a blistering pace and had the whole workout done in about 45 minutes. One of the things I love about this workout is working out with the guys. Tom, Greg, Billy and I workout out today and it was a good one. 10 minutes after the workout I did my snatch challenge and did 53 reps straight with the 52lb Kettlebell.

Training: Saturdays means “Russian Kettle Bell workout.”

2 hand swings - 72lb

1 hand swing - 72lb

Alternating Cleans - 52lb

Turkish Get ups - 52lb

Clean and Presses (30seconds each hand) - 52lb

Hi Pull to a Squat - 52lb

Figure 8 - 72lb

Snatch Ladder - 5 reps with each hand 26lb/26.5lb/36lb/44lb/52lb/72lb, 106lb 2 hand swing 20 reps

Sling Shot - 52lb

Walking Drags in pushup position - 72lb

Trot with Kettlebells locked out over head - 52lb

Athletic Figure 8 - 44lb

Windmill to overhead lockout squat-52lb

Dead Snatch - 72lb

Grad Challenge - 44lb

Nutrition: All pre and post workout meals and supplements on time.

3:30am - 6 BCAA 4500, 2 Myo-D, 1 CLA

5:00am - 1 Xocai Chocolate Power Square, 6 Dymetadrine Extreme

5:45am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 5g creatine, 2 BetaX

7:00am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 2g Creatine, 5 gGL3

7:30am - 1 cup egg beaters, 2.1oz red potato

8:00am - 1/2 NytroPro 40, 2 Caps Myo-D, 1 Cap CLA

10:00am - 1/2 cup pumpkin, 1 scoop VP2

11:40am - Oatmeal pancake, 1/4 cup Pumpkin

1:35pm - 5 oz Chicken, 5 oz brocolli, salsa and butter spray.

3:30pm - 1 cup Trader Joes Nonfat Cottage Cheese, 1CLA, 3 BCAA, 1 Beta - X

5:25pm - Nytro Pro 40, black coffee.

7:35am - 1 scoop VP2, 1/2 cup Trader Joes nonfat greek yogurt, caffeine free tea.

9:15pm - 5 oz Chicken, 5oz brocolli, Salsa, butter spray, 5g creatine

Totals: Calories 1759 - 293g Pro - 147.5g carb - 14.5g fat - 24g fiber

Cardio - I could consider the posing class my cardio today. It was a heck of a workout. But being the over achiever I am I could not do that in good faith. I took the family to the local high school track and we ran. My time for a 1/2 mile was 3:13.

Little Extras - I drove 2.5 hours to Rancho Cordova this morning to attend a posing class at 12:00pm. There were about 15 - 20 people there including my buddy Ken and his wife Sandy. Bob and Tina, promoters of the Capital City Naturals, put us through a heck of a workout. Besides working on the poses themselves, they had us hold poses for time. We did 10 x 10s where we would flex a body part for 10 seconds, rest for only a few seconds, then flex another body part for 10 seconds and then repeat 10 times. After completing the 10 x 10s we would hold a particular pose for 2 minutes straight, and then do a pose down. We did this for a solid hour!!