Rocky’s BodyBlog

Woke up at 4 am

Ate Breakfast at 4.15 am

Breakfast: 200 gms Turkey Breast, 40 gms Brazil Nuts

Consumed 1 pak Animal Flex (Joint Health Supplement) with Breakfast.

Consumed 1 scoop NO Synthesize at 5.35 am.

Consumed 1 serving White Flood at 5.55 am

Began Training Session at 6:15 am.

This is how The Workout Went:

Rotator Cuff Work: Internal and External Rotations.
Heavy Lateral Raises: 4 sets x 8-12 reps

Clean and Press: 4 sets x 6-8 reps

Seated Lateral Raises: 4 sets x 10-12 reps

Bent-over Lateral Raises: 4 sets x 8-12 reps

Machine Lateral Raises (FST-7 Training): 7 sets x 8-15 reps

Sipped Scivation Xtend throughout the Workout.

The session went great. Felt Pumped after the Workout. Tomorrow is rest day. I will work arms on Wednesday.

Power Track:

Woke up at 6 am, Had Turkey Breast and Nuts for breakfast. That is 450 cals, 45 gms protein, 29 gms fat and 3 gms carbs.

Consumed 1 scoop No Synthesize at 7.35 am.

Consumed 1 serving White Flood at 7.55 am.

Began Workout at 8.15 am.

This is how the Workout went:

Leg Press: 5 sets x 8-12 reps

Front Squats: 3 sets x 8-15 reps

Stiff Leg Deatlift: 4 sets x 8-12 reps

Seated Leg Machine Curl: 4 sets x 10-15 reps

Single Leg Extensions : 3 sets x 10-15 reps

Leg Press Machine Calf Raises: 5 sets x 15-20 reps

Sipped Xtend throughout the workout. Rest Time between sets was low. Minimum rest being 30 secs and 90 secs being the maximum.

The workout session was pretty good. High volume on a low carb diet is tiring, however, its fun if you enjoy pain.

Tommorow is Shoulder Workout, my new favourite exercise for delts is Clean and press. I started incorporating this into my workout after watching the Rich Gaspari and Flex Lewis Training Video.

Power Track:

My Gym opens at 8 am on Weekends, I get an additional 2 hrs of sleep. I wake up at 6 am on weekends. I trained my Back today. Yesterday was my Carb Load. I consume Meat and Nuts as Breakfast / Pre-workout meal on Training Days.
I  need to develop my upper back, make it more wider, get the V-taper. My shoulder causes problems when I do anypull or push movement with a wide grip. I have to emphasise on width without involving my shoulder, which makes setting up a back workout difficult. However, I did not feel any shoulder pain while Working out today, which helped in keeping the volume high.
This is how my Workout went:

Neutral grip Pull-ups: 4 sets x 5-10 reps

Medium Grip Lat-pulldown 4 sets x 8-12 reps

Medium Grip Barbell Row: 4 sets x 8-12 reps

Seated Cable Row: 4 sets x 8-15 reps

Straight-Arm Pulldown ( FST-7 Training): 7 sets x 8-15 reps

I consumed No-Synthesize 40 mins prior to the workout session, White flood 20 Mins before lifting and Sipped Xtend through-out the Workout.

The workout was very good. Vascularity was clearly visible and the Pump was amazing. I train Legs tomorrow, Front Squats and Still Leg Deadlift, Hell Yeah.

Power Track:

As usual, woke up at 4 am, ate Turkey breast and Nuts. Watched the new episode of Supernatural, took a shower.

I tried to experiment with my supplement intake today, at 5.40 am, I consumed a scoop of NO-Synthesize. at 5.55 am I consumed 1 serving of White Flood. Headed to the Gym at 6 am.

Performed Rotator cuff work in the beginning of the session. Tendonitis in my right shoulder has had a negative impact on my training in the last few months. Not only does it restrict me from performing a lot of free weight, it hurts like hell when i use cables and machines too.

I wanted to perform incline dumbell presses today, but just after completing the first set, my shoulder began to hurt. This is getting quite annoying. I will either have to reduce the volume or reduce my intensity, or opt for a full body workout .

I had to alter my  Workout in order to avoid shoulder pain. This is how the workout went:

Flat Machine press : 4 setsx 8-12 reps

Hammer Machine press : 3 setsx 8-12 reps

Incline Dumbell Press : 1 set x 12 reps (shoulder began hurting, so I moved to another exercise)

Flat Dumbell Press : 4 setsx 8-12 reps

Flat Dumbell Flye : 3 setsx 8-12 reps

Pec-Deck Machine (FST-7 TRAINING) : 7 x 10-15 reps

The workout was decent, but i was not satisfied as I was unable to work all parts of the chest. This chest consisted of exercises only for the midlle chest. I hope my shoulder feels better next Workout.

I bought 2 jugs of Xtend yesterday. I consumed 4 scoops of xtend intra-workout. I should’ve used more water. The taste was too strong.

I decided to carb-load today as I have no lectures and will be goin outta town tomorrow.

Will consume around 338 gms of carbs divided into 4 meals and return to fat + protein meals.
Power Track:

Just recieved the DVD this morning. I just finished watching it.

I’ve been a fan and supporter of Layne for a long time. His contribution to the Bodybuilding community is invaluable. Not only has he transformed my Training and nutritional habits, but also had a significant impact on my behaviour.

I was eagerly awaiting this DVD since the day it was announced. I finally got the DVD today and it was well worth the wait.

I saw it today and will watch it again tomorrow with a notepad and jot down all important info Layne provided in this DVD.

This is an Amazing DVD. A must watch for all Bodybuilders, especially if you are Natural.

Woke up at 4 am, ate Turkey Breast and Brazil Nuts for breakfast. Took a shower, checked my mail. Took 1 serving of White Flood at 5.45 am and left for the Gym at 5.55 am.

Perfomed rotator cuff work in the beginning. External and Internal rotations. I used the FST 7 technique for training my triceps. Felt really good after my workout. Here is how the Workout went:

Biceps:

Dumbell alternate curl : 4 sets x 8 -12 reps

EZ Bar Curl : 3 sets x 8-12 reps

Single arm Dumbell Preacher curl : 3 sets x 10-15 reps

One arm standing Concentration curl : 2 sets x 8- 15 reps

Triceps:

EZ Bar pushdown : 4 sets x 8-12 reps

Decline Dumbell extension : 3 sets x 8-12 reps

Rope Pushdown (FST 7 Training) : 7 sets x 8-15 reps

Consumed 1 serving of No Synthesize Post-workout. I have the Black Cherry flavor, it tastes really good.
The workout was pretty high in volume, I train arms twice a week, 1 session is high in volume and the other session is high intensity. The workout was rily good today. I’m supposed to work my Back tomorrow but my lats are still sore from my last workout. I’ll work Chest tomorrow if my lats remain sore.

I carb load on Fridays or Saturdays. I feel like crap during carb load days. I feel sluggish, lazy and sleepy throughout the day. If I plan to go out tomorrow, I will carb load on saturday, however, if I’m goin out on saturday, I’ll carb load tomorrow.

Power Track:

Woke up at 4 am, had breakfast, saw the 5th episode of Fringe, took a shower. At 5.45 am, I took 1 serving of White Flood and left for the Gym. My Gym is close by its a 15 mins walk from my Uni’s Halls of Residence.

Did some Rotator Cuff work, Internal and external rotation. My sshoulder injury has taught me a very valuable lesson. Never ignote Rotator Cuff training. I did an suffered the consequences. Now that i perform Rotator cuff work prior to every upper body training session, my Shoulders feel much better. It still hurts a little, but not as much as it used to earlier.

I usually begin my Shoulder Training session with standing Dumbell Press or clean and press, however, I began this session with side raises. Here is how the workout went:

Side Lateral Raises :: 4 sets x 8 - 12 reps.

Barbell Clean and press ::  4 sets x 6 - 12 reps.

Machine Shoulder Press :: 3 sets x 8 -12 reps

Seated Lat raises :: 4 sets x 10 - 15 reps

Machine Lateral Raises :: 3 sets x 10 - 20 reps

Bent-over Lateral Raises : 3 sets x 8 - 12 reps

Single arm cable extension (rear delts) :: 2 sets 12 - 15 reps.

Consumed 1 scoop of VPX No-Synthesize Post-workout.

Consumed a fatty fish meal (Salmon and Sardined in olive oil) an hour later.

I had no lectures today. So i slept all day. I have a lot of lectures tomorrow.

I train Back and Biceps tomorrow. I will incorporate FST-7 Training system for my Lats as I need to add some width to my Back.

Power Track:

I love Training Legs on Monday Morning. Most people train Chest, Back or Arms on Monday, not me. I’m hardcore baby, lol.

Had a very good workout today, I had my carb load last saturday. I guess glycogen level is still high. The Workout was awesome. Energy was high in the beginning but began to fall during the end.

Pre-workout meal: 200 GMS LEAN HAM AND 35 GMS WHOLE BRAZIL NUTS.

20 mins Prior to Workout : 1 serving White Flood

Training session:

Front Squats  (4 x 6-12)

Leg Press  ( 4 x 10-12)

Stiff Leg Dead Lift (4 x 10-15)

Seated Leg Extension on Machine (4 x 12-15)

Seated Calf raises on Leg Press Machine (4 x 15-25)

Post-workout shake : 1 scoop Dymatize Elite Whey.

Post Workout Meal: Salmon and Sardines / Lean Ham and Cheese.

Tomorrow is Rest Day. I have Lectures Throughout the day.

I train Delts on Wednesday, Hell Yeah

I began The Anabolic Diet on 14th September 2008. I was very sceptical about this Diet as its principles go against everything I’d learned about nutrition in the past few years. This Diet is based on High fat, High Protein and low carb intake. Being a Former Fat Boy, I was intimidated by any food containing High fat. I used to eat carbs throughout the day with decent size gains, but my goal is not to be a competitive Bodybuilder. I was living the so called Bodbuilding Lifestyle. Eating Oatmeal thrice a day, Tuna, Protein Powders, Supplements, skimmed milk, etc.

I like articles by John Berardi. I read an article of his on  T-nation, called ‘Massive Eating’. This diet was based on moderate carb, moderate fat and a high protein intake. However, the meals in this diet were Carb+protein and Fat+protein. Six hours post workout were carb+pro meals and rest of the meals were fat+pro.

I somehow gathered the courage to incorporate fats in my diet, and I’m glad I did. The only sources of fat were Peanut Butter and Almonds. I followed Massive Eating for few weeks and results were phenomenal. I was loosing fat while maintaining the same weight. I did not measure my body parts but I was gettin leaner and looked more muscular. My mood was good throughout the day.

I read a lot of articles on good fats, I stumbled upon Ketogenic Diet. I read a lot of logs on how people were benefitting on a Ketogenic diets. I found a thread on T-nation. Its title was ‘My experience on the Anabolic Diet’. This thread was over Thousand pages. I went through few pages and got really interested in this diet as the feedback was very positive. I read that people were gaining muscle while loosing fat and felt energetic throughout the day despite the lack of carbs. The Weekend Carb Loads sounded really good as It would allow me to socialize and eat my favourite foods.

I got the Anabolic Diet E-book. Read it twice. I wanted to ensure I followed this diet to the ‘T’. I began the maintenance phase as recommended By the author, Dr. Mauro DiPasquale. I completed one month on this Diet Today. These are the following changes I noticed in this month:

1st week was hell, felt lethargic, week and de-motivated. Lost a lot of weight in the first week, it was mostly water weight. Muscles felt flat. Unable to concentrate in class.

In the 2nd week things started getting better. Felt energetic. More alert. Workouts were back to Normal and was able to Concentrate well in class.  Felt full all day, and did not crave carbs at all.

1st carb load contained 350 gms of carbs, sources of carbs were cereal, skim milk and a protein bar.

3rd and 4th week were awesome. Workouts were awesome. Felt really good throughout the day. No mood swings. Felt very very good. My friends told me that I was much more lively and Joyful compared to last semester.

I had my Third carb load Last night. I feel like crap on carb load days. I’ve switched to a 12 hour carb load instead of the 24 hour carb load. I felt much better compared to my first two carb loads.

I began the mass-gain phase today. The book suggests consuming very high amount of calories during this phase. Unlike, the instruction in the book, I will increase my calorie intake gradually. I’ll add 200 cals every week to my daily cal intake. I will continue this process till I reach my desired weight. I will then Maintain or Cut as per requirement.

I’m Glad I found this Diet. I feel really good on this diet. My body weight is increasing and my body fat% is decreasing. I feel very energetic and  active throughout the day.

Cliffs:

• Was sceptical about High fat diets
• Began the Anabolic Diet last month.
• 1st week was hell.
• 2nd week, things started to get better.
• 3rd week was awesome.
• 4th week was more awesome. Felt energetic throughout the day. Workouts were amazing.
• More active now.
• No mood swings.
• No carb Cravings.
• Feel full all day.
• Can concentrate well in classes.
• Despite the weather bein crap( cold and rainy). I feel warm and cozy.

I train Legs tomorrow. Front Squats baby. Woot W00t.