smashweights 
"Bring up my weak points, namely legs and back width. Squat 405."
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Archive for the 'Training' Category
Monday, October 9th, 2006
Kick ass workout! Damn it felt good just to be back in there and our new gym at WSU is SWEET!!! All new equipment, plenty of benches, plasma TVs for the cardio section (not that I’m watching them. Pretty good lighting too, just dim enough and casts great shadows for posing between sets in the mirrors 
DoggCrapp was pretty cool. The chest RP kicked my butt though, but I think that’s more because I hadn’t experienced the strain of it yet. The rest of the workout went well.
Flat DB presses- 85 lbs. x 8-2-1 reps, 20s static
DB Overhead Press- 50 lbs. x 8-4-2 reps, 20s static
Dips- 70 lbs. x 8-3-2, 20s static (didn’t like these, our gym doesnt have a good dip setup, will swap next time)
Chin Ups- 35lbs. x 10-6-4 reps, 20s static
Deadlifts- 295×8, 325×4, 20s static on seated row
I really like the extreme stretching protocols. They feel absolutely great, when you’re finished with them of course, especially chest. Weighed out at 161 lbs. (up 10 lbs. from contest last week ) Looked very full and thick today.
Also, got some great pump from the RP + 8s negative + static. NO-Xplode certainly helped. I like the fruit punch but if fills me up a bit and makes my tongue tingle, lol.
Smashed a yogurt, 2 scoops gainer, 1 scoop whey, 1/2 bowl oatmeal for PWO. MMmmm!
Posted in Training
Monday, October 9th, 2006
Supplements
Finally my supp regimen. I’ll just list it all off for ya, excluding protein supps & flax oil, which are in my diet portion.
During the day:
1 NOW Adam Multivitamin twice a day
3 tabs ZMA (or 4 Z-Force) before bed
During product trial, Melting Point
Preworkout:
2 Scoops NO-Xplode
2 Scoops GlycerGrow
During Workout:
3 Scoops Xtend
1 Scoop GlycerGrow
1 Scoop Gatorade powder
Postworkout:
1 scoop Xtend
3.2g Bulk CEE powder
Trying to keep it a bit simpler. Though in a month or so I’ll be running the free products I got at the ONBF, a natural test booster, Kre-Alkalyn, and Naturally Juic’d. Should be an interesting time!
Posted in Training
Monday, October 9th, 2006
Training
I’ll be doing DoggCrapp training for the first few months of my bulkfest. I’ve been dying to try an increased frequency training program and this one really seems to be kickass. Though, it’s gonna be weird only being in the gym 3 days a week after spending nearly 2 years going every weekday. Oh well, whatever gets me growing! I’ll be hitting only one exercise for one Rest-Pause (RP) set per muscle group each day (excluding warm up sets). Here’s my training protocol, it’s a Monday, Wednesday, Friday rotation:
DC Initial Training Cycle
Day 1-
€¢ Chest- Flat DB Press
€¢ Shoulders- Dumbbell Overhead Press
€¢ Triceps- Dips
€¢ Back width- Chin Ups
€¢ Back thickness- Deadlifts
Day 3-
€¢ Biceps- Hammer Curls
€¢ Forearms- Barbell Curls
€¢ Hamstrings- Leg Curls
€¢ *Calves- Leg Press Calves
€¢ Quads- Squats
Day 5-
€¢ Chest- Incline Barbell Press
€¢ Shoulders- Barbell Overhead Press
€¢ Triceps- Close Grip Bench
€¢ Back width- Pull Downs
€¢ Back thickness- Barbell Rows
Day 8-
€¢ Biceps- Incline Dumbbell curls
€¢ Forearms- Reverse Grip Cable Curls
€¢ Hamstrings- Stiff-legged Deadlifts
€¢ *Calves- Seated Calves
€¢ Quads- Front Squats
Day 10-
€¢ Chest- Flat Barbell Bench
€¢ Shoulders- Machine Shoulder Press
€¢ Triceps- Skull Crushers
€¢ Back width- V-bar pulldowns
€¢ Back thickness- Seated V-bar Rows
Day 12-
€¢ Biceps- Machine Preacher Curls
€¢ Forearms- Dumbbell Forearm Curls
€¢ Hamstrings- Leg Curls
€¢ *Calves- Standing Smith Calves
€¢ Quads- Leg Press
Extreme Stretches-
€¢ Chest- 10s top of DB flat, drop down to stretch for 50s
€¢ Triceps- 10s dropdown on overhead DB ext. 50s hold
€¢ Shoulders- BB on rack, put shoulders against from back, grab bar, walk away 60s
€¢ Biceps- as above, grip reverses, sink down like a squat, 45-60s
€¢ Back width- hand with weight from chin up for 60s
€¢ Back thickness- grab equipment, sit down and stretch with rounded back, 60s
€¢ Hamstrings- Leg up on a barbell and push leg as straight as possible, 60s
€¢ Quads- barbell on rack hip high, sissy squat down, up on toes, lean back, 60s
€¢ *Calves- none, on exercise do 5s negative each rep with 15s stretch at bottom
Rep Scheme-
€¢ 6-8 reps, 15 deep breaths, 2-4 reps, 15 deep breaths, 1-3 reps
€¢ 6-8s negative after last rep on each rest/pause segment
Posted in Training
Monday, October 9th, 2006
 
DIET!!!
Key to success is right here! So I’ll be incorporating a lot of what I’ve gotten out of Macrobolic Nutrition, which is basically a balanced meal containing protein, fats, and low GI carbs into every meal, with the exception of low fats postworkout and low carbs prebedtime.
Cheat meals are gonna be sporadic. Whenever they pop up, I’ll take them though I’ll do my best not to overdo it. I will have a basic diet outline which will look something like this:
Meal 1- 6 egg whites, 2 whole eggs, 3/4 cup oats, 1 scoop whey, 1 banana, 1 tsp flax oil
Meal 2- 6-8oz. steak, 1 cup veggies, 2 slices whole wheat bread w/natty PB or almond butter
Meal 3- big sandwich (whole wheat bread, roast beef, ham, turkey, veggies, cheese), 1 scoop whey + milk
Meal 4- stir fried shrimp (veggies, shrimp, some peanuts, cooked in flax oil), 1 cup brown rice
(((WORKOUT)))
Meal 5- 1/2 serving gainer shake + whey, 1/2 cup oats, 1 cup yogurt
Meal 6- 6-8oz chicken breast, 1 cup veggies, 1 sweet potato
Meal 7- 1/2 cup cottage cheese, 1 tbsp. flax oil, 1 serving Mega Milk
Given this rough estimate, here’s the nutrition:
4,570 calories
136g fat
429g carbs
399g protein
This meal plan is gonna vary slightly every week as I’ll be trying to apply some caloric cycling (per Tudor Bompa’s “Serious Strength Training”) and increasing calories weekly by about 300 for 3-4 weeks followed by a substantial drop for a week (akin to a hardening phase i suppose). Expect it to be something along the lines of:
Week 1- 3,400 calories
Week 2- 3,700 calories
Week 3- 4,000 calories
Week 4- 4,500 calories
Week 5- 3,000 calories
*Repeat
Posted in Training
Monday, October 9th, 2006
Goals!
Short Term:
-Bench 315 by the end of 2006 (a +20 lbs. increase from my previous 1 RM)
-Weigh in at 176-180 by the end of 2006 (basically regain my pre-contest cut weight)
Long Term:
-Tip the scales at 200lbs. by the time I’ve got my bachelors degree (June 2008)
At first, this seemed like too much, but that means I’ve gotta put 25 pounds on from my previous weight high of 176. That’s only 1 lb./month, granted I’m sitting about 157 lbs. right now so it’s more like 2/month. But I think that’s more than achievable!
Here’s my starting statistics:
Weight = 157 lbs. (up from ~152 contest weight a week ago)
14.5″ biceps
11.5″ forearm
21.5″ quads (what’s with all the .5’s??)
15″ calves
15″ neck
30″ waist
40.5″ chest (lats flexed, 38″ relaxed)
Check out my previous two journals to see how I’ve gotten where I am now, or get the breif overview in my video:
http://www.youtube.com/watch?v=BrsDKZBIU48
Without further ado, here’s the plan for the elusive 200lbs. mark!
Posted in Training
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