Jettisoned Ponderings

585 for 4 reps tonight! Even with padded straps this one hurt a bit digging in. I’m not really training for strength power right now, but for back day I do throw in one heavy lift for the time being. Weight seems to be leveling off in terms of notable gains this cycle, however strength still is on the rise. I’m hoping I can squeeze out just a little more next week, but it’ll be a close call. I’d like to hit 210 (morning weight, I’m usually around 210.5 come bedtime) so we’ll see what happens…

When I started this bulking process almost 5 weeks ago, I set a goal to reach 220lbs by my birthday at the end of October. At the time, that goal had me needing to gain just under 2lbs per week. Doable, but not exactly an easy task, but things had been planned before that to give me all the advantages I could take. My work routine is now consistent day to day and both jobs allow me to get my meals in on time the vast majority of the time. Having my phone reminders set helped immensely the first two weeks and now I’m a machine on a clock ready to be fed at regularly scheduled intervals. Calories have been well over 4000 per day, typically in the 4200-4400 range. Minimal adjustments have been made to it, but I’m finally acclimated to it. Some people say, "You’re lucky, you get to eat so much!" Well, its still a diet, people. I don’t eat this way because I like it. The body is a machine and this is how it has to be fueled to perform the way I want it to. I’ve had to add in detox supplements just to help my system push this much food through me since the only non-food part of my diet is a couple scoops of protein before bed. I don’t have the luxury of half my meals being liquid like before.  The nice thing is that when it all came together I’ve heavily exceeded my own expectations! I’m now to the point that I need to gain less than 1lb per week to hit my goal instead of 2lbs per week based on the initial timeline. This is where I’m stepping into uncharted territory. I’m now at the point that any weight gain going forward will be new records. Its exciting to have to wrap my head around a whole new realm of possibilities. With that comes new goals…

I’ve decided to go all out on mass gain through the remainder of this year. After that I am now planning to get my NPC card next year and compete the first week of April. I will be aiming for a contest weight of 195-197lbs, so I will need an off season weight of 230-240lbs. Come what may, I’ve made up my mind to aim for light-heavy weights. Most likely I will be looking to train with our friend and coach Rita Rae. Not many people have the luxury and opportunity to be able to train locally with an IFBB Pro. I’m looking forward to the experience, honestly. I very much like the process of discovering my own body and building my own workouts and nutrition. However, given that I’m completely stepping out of my comfort zone now I’m reaching out for more assistance to save myself the time, trial, and error, to learn from those more experienced. Getting some nutrition help from a national level competitor, Luis Santa, has made a massive difference. Now, having someone with a trained eye to see my biggest areas that need improvement will be an even more valuable asset.

So that’s where I’m at for now. Get as big as possible this year, kick over to prep mode in January, and hopefully bring home some hardware in April!

Quick update. I’m back over 200lbs now having weighed in at 201 yesterday. This cycle’s been going marvelously. Only once have I had some low back/kidney pain and that was completely my own fault from getting in only about a half gallon of water that day. It all cleared up as soon as I was properly hydrated and getting in closer to 4litres a day again. Strength and recovery have both noticeably gone back up. Tonight made me really happy when I didn’t need a spot to push out 8 reps on Precor front squats (power stance) with 630lbs loaded up on it. That machine has made its mark as one of my favorites as I love front squats but hate the pressure on my clavicles going heavy, even on a Smith machine. Plus the slight rake on the foot pad lets going deep be all the more comfortable. I’m determined to load it up for 8 reps at 720 or more by the end of this run!

This week’s been rough with respect to the diet. The food hasn’t changed, but for whatever reason its been pretty uncomfortable to have to push down my usual food. Its the same thing I’ve been eating easily the last month, but just this week its all been sitting heavier in my stomach right after eating. Hopefully that eases up soon. I’m still toying with some minor changes to make, actually reducing the carbs a bit mid day taking out the pasta and adding in some veggies and nuts. Pushing this many complex carbs it tanking my energy mid-day and I need to lighten it up a little somewhere without dropping the calories. So instead of pasta and ground beef it’ll most likely be steak with either green beans or broccoli and almonds.

I’m sure I’ve forgotten to mention something, but at this point its time to get some sleep and recover from the leg abuse incurred by the changed up and more intense routine tonight. Tomorrow morning should be… domsy.

This totally made my day! Check it out!

http://mybodysite.com/Publish/successStory.php?uid=13863

Inspired by the calf routine that I’ve started doing again (extra rest days needed getting back into it as I haven’t isolated calves in months) I’ve tried changing the way I do my other lifts to be similar to it. The reps are being kept in the hypertrophy 8-12, early sets are taken at a slower tempo to still achieve good intensity and latter sets more explosively while still controlled, and forced reps done if a spotter is available. Warm-up sets are done as needed followed by 3 progressive load sets then one back down set. The back down should be around 75% of the set 3 weight. Reps are again slowed down and controlled and taken to failure. Gets a good pump and finishes exhausting all the muscle fibers. Each body part is hit with 3-4 exercises, no more than 2 body parts per session and no agonist muscles worked in the same session (ie do back/triceps, not back/biceps). For lifting I’m sticking with a mon/tue/thur/fri schedule for main lifts and still hitting calves in the mornings mon/wed/fri in a separate session along with some abs or light cardio.

Tonight should be a great lift. It’ll be my first time lifting with BrittRod and give me a good idea of where she’s at for strength and stamina. I’m very excited to be working more directly with someone again!

I spoke with her at the gym a couple nights ago and if it all works out between our schedules, I’ll probably start training with BrittRod in the near future. I’ve been wanting to do HIT with someone for a while, but need someone capable of spotting that much weight and also who wants to be training the same style. I mentioned the possibility of a program based on Dorian Yates’ style HIT and she perked up, "Oh yeah, I saw ‘A Week In The Dungeon’ and have been wanting to do something like that". Hopefully it all comes together. I know I need a partner to get the most out of that style training and its not an option with Court right now since she’s in her contest prep.

6:00 - Assault the alarm clock

6:30 - Meal 1
-1c (dry) oatmeal w/cinnamon
-1 banana
-1 tbsp natural PB (no added sugar)
-2 whole eggs, 6 whites

7:30 - Workout #1 (Calves/Abs Mon/Wed/Fri)

8:30 - Meal 2
-2 slices 100% whole wheat bread
-2 whole eggs, 6 whites
-1 slice pepperjack cheese

10:30 - Meal 3
-1c brown rice, yam, or potato
-8oz (cooked) skinless chicken breast

1:00 - Meal 4
-6oz (cooked, drained) ground beef
-1c (dry) whole wheat pasta
-1c red sauce

3:30 - Meal 5
-Same as Meal 2

6:00 - Meal 6
-Same as Meal 3

7:00 - Pre-Workout
-Dark Rage (30g carbs)

7:30 - Workout #2 (Mon/Tue/Thur/Fri)
-40g carbs w/electrolyte mix and glutamine
-BCAAs immediately post

9:00 - Meal 7
-2 Pop-Tarts
-2 Scoops MaxPro w/water

10:30 - Sleep

Yesterday we had some had a show here and a couple friends in town. One is prepping for Jr. Nationals in a couple weeks and had to get his workout in, so we all went to our gym to get a lift in. Hit chest and biceps starting off with incline dumbbell press. Last set I was feeling good, and having Luis there I decided to go all out since I had a solid spot. With good controlled form, after some help getting them up, got 3 full reps and 3 partials with a pair of 110s! (Heaviest we have at my gym) That really made me happy, especially since I was lifting on pretty low carbs and didn’t take in any additional or the Dark Rage before hand.

On a different note, just gotta give Luis props. He looks insanely good! This shot was taken 2 weeks ago (4 weeks out). Make sure to cheer for him!

Finally today my thoracic region is starting to loosen up and not be held so tight. The past 3 sessions nothing would release, but today one vertebrae finally budged. Neck is still giving some issues, but that’s to be expected. It’ll be interesting having to negotiate the C1/Occiput fusion the rest of my life. The idea of surgically removing it and messing near the spinal cord just doesn’t appeal to me. It never bothered me for who knows how many years, so just means I have to keep up on the routine adjustments once things are back in the right place.

Things this week will probably be very light. I imagine a lot of cardio will be on the agenda instead of weight work. Not at all thrilled about that, but at least its something I can be doing. I haven’t been told outright not to go at the weights, but knowing myself it’ll only set back the recovery process if I do. *sigh*