jcorbett’s BodyBlog

Just when I was about to give up on this mass building plan, my friend sends me a new training program and notes that I need to "raise my protein index". I already feel like I have protein oozing out of my pores and that my kidneys will rebel at any given moment. I am not much of a fan of chicken and I don’t eat pork or beef. I drink 2 protein shakes per day, eat four egg whites, 4 to 6 oz fish (lunch), 4 to 6 oz fish (dinner), and could probably add 1/2 cup lentils or black beans to one of my meals, unless any of you have a better suggestions.

The weight training du jour primarily consist of compound moves w/o the "foo foo" isolation moves (his words, not mine).  I will shoot for five to ten pounds more weight with eight to ten reps, this should be doable.

Last week’s training was somewhat crappy due time constraints and a head cold, but I did get three days in. The semester started so I’m back to work full swing and will have to juggle training around my work schedule, the kids’ school and extra curricular activity schedule and my social calendar (oh, I forgot–I don’t have one).

It’s homework time!

Last week I was off and able to train four days, M–hamstring, quads & calves; T–chest & traps; Th–Back (ouch); S–shoulders. I learned that I need to gradually increase the weight and when I can achieve at least 10 to 12 reps, then increase the weight.  Therefore, I didn’t break any new records, but I did 4 sets of 10 to 12 reps, depending on the exercise. I also started taking Creatine again last week and I have to increase my water intake b/c I had a couple of days that I felt blah after taking it, but as soon as I downed 20 oz. of water I felt okay.

Today I was able to use the Smith machine for squats and used 45lbs plates for the first time. This week I have to work a couple of days so I will do a three day routine focusing on legs, back & shoulders.

I’ve gained a half inch on my arms and my weight is 148 lbs.–9 lbs heavier than contest weight. I hope that at least 5 of those pounds is muscle.  I took a couple photos last week to see if I can notice any physical changes and compared to my contest prep photos. My back is showing some improvement and my arms are slightly bigger, but my delts look about the same.

I decided to go to the Arnold Classics to see how the pros do it.

Adding weight was easier than I thought. I’m not at the set goals, but adding 5 to 10 #’s per set this week was quite invigorating. I was able to do pull downs @ 100#’s (only 3), but I did them and finished the set with 90#’s. I felt as if I was going to lift off the chair and tried my best to brace myself with my feet. Shrugs I topped off @ 40#’s , but I’m not sure I can move heavier dumbbells off the rack w/o dropping them on my feet–I might try asking for help from one of the regular guys. I don’t want to seem like a whimp, but I do need assistance at this point. Anyone have tips on soliciting spotters?

My former trainer is coaching me from the sidelines. He suggested that I eat white rice & lean protein of choice right after weight training. He also told me to eat cottage cheese. White rice & cottage cheese are not my favorites, but after eating cold asparagus & tilapia, raw oats, etc. I can eat most anything, especially if this is what it takes to put on more muscle.

I’m off next week so I plan to train 4 days. Haven’t decided how I will split the days, but I’m sure legs will be early in the week b/c I want to go out dancing next Fri.:)

My focus for the past 6 weeks has been upper back. I also started hitting the traps (shrugs are my new best friend) and calves (just love those seated calve raises)–new to my program. This next 9 Weeks I want to target my delts along with upper back with hopes of making some measurable gains in those areas. I need to start lifting significantly heavier, but have held back in the past for fear of injury. Ideally, drop sets would be my best option, but I train alone so  I may need to do more sets with fewer reps for shoulders and back. I will keep quads & hamstrings 3 sets of 15 to 20 and bi/triceps & chest 3 sets of 12.  Reading others’ blogs helped me get an idea of setting goals for heavier lifting. Therefore, each week I will try to add 5 to 10 pounds of weight for most exercises. Currently, I am training 3 days weekly and will increase to 4 to 5 days in March.

Sat. I did back/hamstrings/triceps

Assisted pull-ups–goal to do unassisted @ least 3 sets of 6

Pull downs–maxed out @ 80#s–goal 120#s

Cable Rows–maxed out @ 100#’s–goal 140#s

Barbell rows–40#’s–goal 60?

Stiff leg dead lift–40#’s–goal 50#’s

leg curls–100#’s–goal 120#’s

Assisted Dips–goal unassisted dips

Press Downs–40#’s–goal 60#’s

Reverse Press Downs–40#’s–goal 60#’s

Skull Crushers–30#’s–goal 40#’s

Today I did quads, calves & shoulders. I kept the shoulder routine simple: standing shoulder press with barbell, upright row & 40 degree forward raise on incline bench. My back & shoulders have a nice burn going–may need to take a couple of Tylenol.

Wed: Chest & Biceps

I will change up a few exercises & possibly splits weekly just for some variation–don’t want the muscles to get complacent.

I’ve been a gym bunny since college and have even trained for the AIDS ride (a 350 mile bike ride) so I’m not new to the gym or to weight training. I also worked with trainers; however, I’ve never made a long term commitment. You could say I was somewhat of a commitment phobe (LOL). I don’t know when the waist expansion happened; it was as if the fat just jumped on me overnight. I kept thinking, “I’ve bounced back from the mid 30’s postpartum…just do a little extra cardio and you’ll beat this thing” (back flab & muffin top mini). I never really had a weight issue until forty something which brought on a mindset of denial (“I’m really not that big”), new metabolism challenges, health issues (hypertension, asthma & high cholesterol), and eventually shame about my appearance.  I was working out but not seeing any results because my nutritional habits and mindset needed a transformation. To add insult to injury the doctor claimed the new weight gain was age related and it was highly unlikely that I’d lose the weight—quite depressing news, but still wasn’t the motivating factor that lead to change.
It wasn’t until my so called “love relationship” ended October, 2007 when I decided my revenge would be to work out with “his” personal trainer. My primary goal at the time is unmentionable, but my secondary goal (thank goodness for another plan) was to reduce the waistline by 2 inches, and lose 13 pounds. I thought the weight gain was a hopeless situation and that I was throwing away money by paying a trainer that I couldn’t afford. However, “his trainer, Bruno” provided a basic nutritional plan (my first attempt to diet in my life), I walked 12 to 15 miles per week and met with him for weight training two times weekly. I’m not sure why I stuck with Bruno’s plan; perhaps the exchange of money helped me take my weight loss commitment seriously.
I reached my initial weight loss goal within 6 weeks. My blood pressure also dropped and I was able to stop taking my medication—I was hooked. I decided I’d keep working with Bruno to see what else could happen. Within 8 weeks of training my cholesterol dropped by 20 points and I stopped taking asthma meds after 3 months of training.  By April, 2008 (5 months later) I loss 27 pounds and decided to participate in the MuscleTech contest. While I didn’t even win a t-shirt, I did learn that I had a great deal of discipline and found the contest prep invigorating. By September, 2008 I started preparing for two figure contests. I placed 5^th in the NPC Brooklyn Figure Contest in November, 2008, a year after my commitment to lose weight and adopt a healthier lifestyle. 
Bruno was the best thing that happened to me last year, he is a tremendous motivator, friend & trainer. He always believed in me and helped me take my fitness goals to a new level. He discharged me from training in June and I’ve been training on my own.
I love the attention I receive as a result of the physical change, but I am most grateful for the transformation of my mind. I now understand that fitness is a journey, not a destination.
Stats:
Height 5’ 9 1/4”
Pre Transformation Weight: 177 lbs
Contest Weight 139 lbs
Off season weight 150 lbs

I was surfing the net last week and discovered I placed in the last show. I made the cut (LOL). http://www.musculardevelopment.com/browse/index.php?mode=browse&id=17941&eventcode=1300

Needless to say I was quite pleased:)

How much did I gain, my former trainer asked? As he explained that some bodybuilders gain up to 20lbs post competition. I said, “not me” as I grimaced. I reluctantly went to the scale for the first time since the figure competition when I weighed 139lbs. I placed the weight on 150lbs, too much? 148lbs, still too heavy? Stopped @ 144.5lbs, not bad, even though I felt a little bloated from excess salt (popcorn) the previous day. My off season weight should be no heavier than 150lbs. Despite the mac & cheese episode, I’ve managed to stay on point with my nutrition and have increased my calorie intake to approximately 1700, with hopes of gaining some lean muscle mass. I’ve move from too much mac & cheese to my new found love of pistachios. What’s with them, I eat one and the next thing I know I’ve polished off @ least 2 servings–gotta slow it down or they will have to be eliminated from my food purchase and thrown in the special treat categorie if I can’t exercise self-control.

My bodybuilder friend hooked me up with a new training program, that is both challenging and enjoyable. Today I did quads (superset: leg extensions & lunges, leg press, dumbbell squats & outter adductor machine), shoulders (front dumbbell raises, rear dumbbell raises, side laterals, and calves (superset donkey raises & standing raises). I was supposed to do abs and 20 minute cardi, but my son is sick so I’ll get some cardio in later this week. Day 2 is chest, upper back & trap area. Day 3 is hamstring, lower back & shoulders). I like doing legs 2 times weekly, along with back & shoulders b/c they are areas that I’d like to improve in terms of muscle development.

I couldn’t help myself this past Thanksgiving. It wasn’t the pies, cookies, candied yams or corn bread that got me, it was the mac & cheese (something I rarely eat). I had dinner @ a friend’s home, but he sent me home with a whole turkey, fried chicken, fried fish and corn bread so I felt compelled to make some mac & cheese along with a pot of greens. I’m carrying a nice layer of water and have to clean up my act this week.  I worked out Sat. a.m. and did cardio. Today I walked 5 miles, trained for 1 hour, and did some self talk so I could get in another 20 minutes of cardio.

This new lean muscle mass building training program isn’t working for me. The chest/back (Dave Gluhareff’s mass building plan) is focused on the chest and I need to work on my back & delts. Therefore, I have to make some modifications. Sat. I did assisted chin ups, pull downs, cable rows, t-bar rows & reverse flyes (4 sets of each). I’ve read that you can make the most gains post 30 days after a contest, but I feel like I’ve squandered away 2 weeks.  I’m currently increasing weight and doing 5 sets, and I have had to consult with a friend so that I can tweak the mass gaining plan.

I’ve gone through the bb.com routine articles and can’t seem to find a routine that suits me. If anyone has a great back routine, please share, thanks.

I’m still getting emails, in person congrats, and comments from gym peers about the competion. Some just say "congrats you looked great", others say, "you looked great, next time you should…(of course these are non figure competitors), yet others say, "you know this up & down weight thing is hazardous to your health (from my overweight buddies). I’ve even received a recommendation of a new trainer to "help me win".  I had fun, but unlike some figure competitors, I will not spend my paychecks on the "right nutrition guru and trainer" to get me ready for the next comp. I’m not sure I’ll do it again b/c it takes a lot of time and money. However, I will continue to train as if I’m in pursuit of a "pro card"–well almost.

I took a week off (first time in a year) from weight training after the last competition b/c I got some kind of intestinal virus. I was dehydrated and struggling to get some type of balance in my daily nutrition. There are probably certain foods you should eat to make physical homeostasis possible, but I couldn’t figure it out. I also slept a lot (10 to 12 hours), but I’m much better this week.

My new goal is to build mass and I’m trying Dave Gluhareff’s mass building plan. http://www.bodybuilding.com/fun/gluhareff1.htm. I just eliminated the calves exercise–I never do calves. I started yesterday with legs and was so excited about this new training program. I was able to do everything and thought I should add something, but decided to stick to the plan. I’m sore today and looking forward to doing arms & shoulders tomorrow.

Here’s my 40/30/30 nutrition plan:

Meal 1: 4 egg whites, 1 cup oatmeal, 1/2 cup berries (270 calories)Meal 2: Myoplex lite & nuts (360 calories)

Meal 3: 4 oz. lean meat or tofu, veggies & complex carb–brown rice, wheat pasta, avocado, sweet potato–(450 calories)

Meal 4: Isopure, yogurt, & golean cereal (300 calories)

Meal 5: 4 to 6 oz. lean meat, veggies & fruit 300 calories

Meal 6: ?

Still making adjustments, but that’s the basic framework.

Trying to make the most of mass building these next 30 days.

I’m still riding the high of all the friends and family support during the last phase of competition prep.  A few friends came for the pre judging and said I had the best glutes (LOL). It was heart warming to hear that many of them were inspired to revisit their fitness goals. In fact strangers came up to me and said what an "inspiration". I admire the discipline of all competitors and now have somewhat of an idea of what it takes to be a contender.

I celebrated Saturday’s competition by treating myself to a turkey burger with fruit salad. I’m not sure if it was the white bread, turkey burger, or citrus that caused the belly ache & other intestinal issues which lasted throughout the day (Sunday). I ended up going to bed @ 6:30 p.m. and drinking pedialyte most of today. Not the recovery I envisioned.  I was looking forward to a rigorous workout, but I guess I have to rest, reflect, and recover.

As the stains of Pro-Tan fade along with the competition excitement, I have established a new goal of building muscle. I have to reconstruct my diet and weight training routine and am looking forward to the new challenge.