Jettisoned Ponderings

Things will be a bit different for Oct being on a keto diet. The workouts are essentially the same as what I’d been refining toward the tail end of last month as a lighter contrast to the more intense weeks prior. Since the carbs are low, I need to get the resistance portion done quicker than usual. I posted one of the workout days a little while back, but I hadn’t finalized the whole split yet. So on that note, here’s the completed plan now that a couple dry runs have been done.

Note: Every exercise is done with a 1-0-1-0 tempo for 4×12. Rest period are 30 seconds.
Day 1
Arnold DB Presses
Prone Incline EZ Bar Curls
EZ Bar French Curls
Seated Incline DB Curls
Reverse Pec Deck Rear Delt
Tricep Dip Machine
Rope Cable Curls (Elbows Out/X-Body)
Reverse W-Bar Tricep Pushdown
Cardio - 30 minutes

Day 2
Cardio Leg-Warmup
Leg Press (Neutral Stance)
Prone Leg Curls
Seated Leg Extensions
Standing Calf Raises
Abductor
Adductor
Cardio - 30 minutes

Day 3
DB Flat Bench
Prone Incline DB Rows
Incline DB Fly
Reverse Pec Deck Fly
Decline Hammer Bench Press
Lat Pulldowns
Cardio - 30 minutes

For supplements I’m not doing anything pre-workout for two main reasons. First, being low carb I’m not going to get massive pumps anyhow. Secondly, I don’t want to put any unnecessary stress on my body from any stimulants. The only time I’ll get any is when I’m having a really rough time starting my day and have a small cup of coffee on a rare occasion. I picked up some of Max Muscle’s ThyrX also since diets like this can cause thyroid function to drop to try and hold onto fat. Its a good blend and still stimulant free. So, no drastic changes on the supp side of things. All together though I think I’ll see some pretty significant results between now and November.

For the majority of this year I’ve been averaging around 4200-5000 calories per day. Switching over to a hypo-caloric keto diet is gonna be a bit of a shock to my body since its closer to 2800 calories. By Weds I’ll be full on with the diet, but for the next few days I’m just switching over the gainer shakes to the protein only ones I’ll be using the next month. This way my body won’t be so shocked as if I were to suddenly cut out so many calories. I’m pretty excited to see what results the diet gets as I’ve heard nothing but positive feedback and seen some pretty fantastic results from people on it. So for all of October, this will be my diet:

Meal 1: 5 whole eggs, 4 egg whites

Meal 2: 50g Max Muscle Tripple Whey, 1 tbsp natural peanut butter

Meal 3: 8oz grilled chicken breast, 1/2c almonds

Meal 4: 50g Whey, 1 tbsp natural peanut butter

Meal 5: 8oz Steak or Salmon, 2c leafy greens, 1 tbsp olive oil

Meal 6:  50g Whey, 1 tbsp natural peanut butter

Macros: 2787 Cal, 337.5g Pro, 41g Car (net), 130.5g Fat, 33.5g Fiber
Additional fiber will be added to 2 shakes each day. Also, 1 carb-up meal will be for Meal 5 each Sunday. To avoid storing fat, this meal will have minimal fats, so most likely something like a large order of Pho

Rather than re-post the whole thing, here’s a link to the diet along with FAQs about it. This will be the diet plan I’ll be following all next month to lean out.

http://forums.musculardevelopment.com/showpost.php?p=952309&postcount=1

After looking through the galleries on MD of comparison shots, I think Jay, Dennis, and Dexter are definitely the top 3 in the running for the title. (Side note: I was surprisingly impressed with Gustavo, particularly with his back double bi shot, who I’m not typically a fan of. I think he brought a package this year more along the lines of what Jay should have gone for). If the politics can be put aside (which never happens but for the purposes of this blog we’ll assume defy the odds), I think there’s a real mix and its going to come down to what the judges are looking for this year. I’ve only been following the Olympia the last 2 years since that’s when I took more of an interest in bodybuilding, but from what I’ve seen during the reign of Ronnie was that it was all about predominantly size. A lot of guys were coming in very heavy and thick, but not as polished and streamlined. This year with more smaller contenders (may have been different if Victor, Branch, and Kai were competing) it seems to be more oriented toward quality instead of quantity. Mass is still needed, that’s never going to change, but I think given the contenders this year it would be hard to stick with Jay simply because quite frankly he looks like the odd man out of the lineup. If the judges stick to the criteria they’ve been going on the last few years, Jay doubtfully will lose his title. Again, though, its hard to tell all the other guys with more refined physiques that they’re not what the judges are looking for. I’ve got my own thoughts, but a lot can happen in 24 hours with last minute water depletion (Jay looks to be holding a little still) and other variables. Its still very much anyone’s game, but for now I feel that Dennis or Dexter are both bringing a better combination of size (for their respective frames) with more streamlines. Jay I think still wins in the front/rear poses (with the exception of a detail I mention below…), but in the sides and most muscular he’s got his work cut out for him.

When I saw this shot (above) I had to check a few others to make sure it wasn’t just the angle, but this year Jay’s left lat is significantly smaller than his right side. Typically his back is a strong point, so it’ll be interesting how much the judges knock him down for this. (Ironic tribute to Ronnie, no?)

To some this may seem a bit long and off topic, but if you read it through to the end it all comes together. Personally, I think this is one of the best articles for motivation and thought stimulation I’ve read for a while.

A Mobius Strip Life

Put up a couple new progress pics to day for the end of C4 and start of C5. Looking back at some previous shots I realize how much I’ve really grown this year. Its not even just developmentally, but also that "mind-muscle connection" that you always hear about. I really didn’t think much about posing until I was watching it more at GJ’s show a while back and thought that if I do decide to do any novice shows next year I may as well start getting those down more. I look back at my old progress shots and realize that probably hands down the weakest of all poses I have is the rear lat spread, which of course is arguably one of the most important. I think my first problem with my old shots was that I flat out didn’t have the developed width I needed to pull the pose off well. The shots speak for themselves that I believe that dilemma is starting to be taken care of. I’ve started trying the front lat spread also as a result, but it still needs some work. Its just one extra detail to be enthused about in coming months. For comparison, here’s a shot from May 6th and one from today:

This is a rough draft of the goals I have in mind for C5 (http://forum.bodybuilding.com/showthread.php?t=110800491) for myself and GeminiJedi. Recently when talking with her I made the observation that she really doesn’t have any set goals at the moment and hasn’t since she competed in her show a few months ago. When we first started training I asked what she wanted to do for workouts and she said, “I’ll just do whatever you do” and it worked marvelously! (Again validating that women need to spend more time with the weights and not hours on end on the elyptical!) So I sat down this morning and hammered out a plan (not unlike our government at the moment…) for the next few months. Nothing here is finalized, but I think its pretty darn close. GJ already left for class, so I’m anxious to hear her thoughts on it. Typically, she and I are the same in that we don’t object as long as there is good reasoning. Hopefully I’ve covered that! ^_^

OCTOBER
-Overview: The goal for October will be to lean out as much as possible while preserving existing muscle mass. Emphasis will be on developing the maturity of existing muscle through increased blood flow and pump to develop more striations and vascularity. The reduction in bodyfat will yield a higher BMR to better utilize higher calorie diets in the coming two months. Additionally, it will provide a better foundation to build future diets upon in order to ensure that gains made are quality lean mass and not fat from a calorie surplus.
-Diet: In order to reduce bodyfat as quickly as possible, the diet will be ketogenic. Goals per pound of bodyweight will be 1-1.5g for protein, around 0.5g for fat, and only trace carbs (Max 10% total calories). One “carb-up” meal will be included each week for the last or second to last meal of the same day each week. (This is all based on Dave Palumbo’s keto diet. Some of you may recognize him from Muscular Development and he’s also now working with Toney Freeman as he’s no longer in contract with VPX)
-Training: Because of the low number of carbs in the diet, Density training will be utilized (Rest times of no more than 30 seconds). This will allow for the resistance training portion of workouts to be completed in shorter time frames (Goal of no more than 30-45 minutes). Resistance training will be followed by low intensity cardio for no less than 20 minutes per session (Goal 30 minutes). Workouts will be split into 3 consecutive training days followed by 1 rest day. This will allow for better rotation of training days and prevent the carb-up meal from always following training of the same body part.

NOVEMBER
-Overview: The goal for November will be a clean bulk for Adam as he will be doing a sponsored log for EST, so results are variable as the product is new with no specific expectations of what results to see from the product tested. Courtney’s goal will be maintenance of her current physique and condition her body to be accustomed to the leaner composition.
-Diet: Adam’s diet will be slightly hyper-caloric for purposes of the bulk consisting of a macro split of approximately 30/40/30 (Subject to change). Courtney will begin gradually adding carbs back into her diet at approximately 25g/day each week and gradually reducing fats while maintaining high protein. This will allow for observance of any changes in lipolysis (based on trend from October) to find the correct balance of macros to maintain her physique. Goal end macros will be roughly 50/25/25.
-Training: Total rep volume for both Adam and Courtney will be the same, however Adam will be alternating weeks of training with week A being emphasis on incurring micro-trauma to muscle tissue and week B allowing for some growth and recovery by going to density training, but with slightly longer rest times (45-60 seconds) and heavier weights. Cardio will be minimal due to bulking efforts. Courtney will be sticking to entirely density training pacing, but changing exercises every other week. Because of the intensity of the workouts, only 3 lifting days per week will be utilized and cardio will be optional on the remaining days depending on needs at the time.

DECEMBER
-Overview: Depending upon the duration of the sponsored EST log, continuation of the November program may spill over into the first part of December. By this time routine should be fairly set and the body adapting to its new composition. Goals will be to further maintain this and refine the physique further to bring the best possible package to Vegas for New Year’s!
-Diet: Carbs and fats will be kept low to moderate to maintain low bodyfat and protein intake will remain high. No significant additional mass will be sought after at this point, only maintenance and possible loss of fat.
-Training: With the carbs remaining in the diet, training will be mostly super-sets with the goal of keeping the heart rate up during resistance training. Cardio will be reserved for an as needed basis as resistance training will mostly likely already be at 60 minute sessions. Training will again be 3 consecutive days followed by 1 rest day.

A group of us have been doing "Challenges" for a year now, and a new one will be beginning next week. If you need to set some goals and want encouragement to stick to them over the next 3 months, check out the thread:

http://forum.bodybuilding.com/showthread.php?t=110800491

You never know what some simple goal setting may lead to…

Because my other workout is so intense (works best for people with a high pain threshold and mental drive to push past their perceived limits) it warrants something a bit lighter the next week. For that, I’ve put together a few days of density training, meaning more work in less time. The goal is straight sets and progress is measured by being able to do more weight without increasing rest time, or the same weights with shorter rests. I trained this way for the majority of my first year lifting and had great results with it. Not sure why I ever quit… Anyhow… I have to say that the pump I had last night was massive and my arms were fuller than they’ve been in months. I feel that’s to be attributed to the 30 second max rest times. Time between exercises was just enough for GJ to do hers and then get the next machines setup. Its just enough time to clear some of the fatigue toxins, but still force some pooled blood into the area. The muscles felt worked, but not torn up. Another detail is that if at all possible, straight sets should be done or possibly drop the weight on the last sets. It should not be a progressive load.

Arnold DB Presses    1-0-1-0    4×12
Prone Incline EZ Bar Curls    1-0-1-0    4×12
EZ Bar French Curls    1-0-1-0    4×12
Seated Incline DB Curls    1-0-1-0    4×12
Tricep Dip Machine    1-0-1-0    4×12
Rope Cable Curls (Elbows Out/X-Body)    1-0-1-0    4×12
Reverse W-Bar Tricep Pushdown    1-0-1-0    4×12

Rest and light cardio today, then legs on Weds.

Overtraining. Its something that’s hard for me to do, and I don’t like to admit that I did it when it happens. However, I think it has a lot to contribute to why I’ve been to shot this week. Its not just the volume of the workouts, but the fact that I’ve pushed much harder each lifting day. Add in the stress of calves on the less intense days and it ran me out after 2 weeks. The results were great, and I believe I’m on the right track. I just need to allot more time for adequate recovery. With that, he’s the final draft of the workout:

Monday    Tempo    Sets/Reps
Eccentric Machine Flat Head Curls    1-0-X-0    3×8
Eccentric 1 Arm Reverse Tricep Pshdwn    1-0-X-0    3×8
Constant Tension Lateral Raises    1-0-1-X    3×10
Constant Tension Hammer Curls    1-0-1-X    3×8
Tempo V-Bar Tricep Pushdown    6-2-3-1    3×8
Triple Drop Set: Reverse Cable Curls    1-1-1-0    10/10/Fail
Triple Drop Set: V-Bar Tricep Pushdowns    1-1-1-0    10/10/Fail

Tues - Cardio

Wednesday    Tempo    Sets/Reps
Raised Heel V Stance Smith Squats    2-0-2-0    3×10
Romanian Deadlift Partials    2-0-2-0    3×10
Seated Single Leg Extensions    1-1-1-0    3×15
Seated Single Leg Curls    1-1-1-0    3×15
Leg Press Calf Raises - (Goal 20+, 50 Max)    1-1-1-1    3×15-Fail
Leg Press Calf Raises - (Backdown Set)    3-2-3-2    1xFail
Eccentric Single Leg Press    X-0-1-0    3×6

Thurs - Cardio

Friday    Tempo    Sets/Reps
X-Cbl Cross Over Flyes    1-1-1-1    3×10
Hammer Single Arm Rows    1-1-1-1    3×10
Constant Tension Hammer Incline Press    1-0-1-X    3×8
Straight Arm Lat Pulldowns    3-2-3-0    3×8
Pump Sets: Parallel Grip Front Lat Pulldowns    1-0-1-0    2xFail (12+)
Hammer Const Tension Unilateral Shldr Press    1-0-1-X    3×8
Smith Shoulder Press    2-0-2-0    3×8
Smith Shoulder Power Presses (Goal 6+)    X-0-1-1    1xMAX
Flared Lat Rack Pulls    1-1-1-1    3×8

Sat/Sun - Rest