Thursday, October 10, 2013
Wednesday, October 9, 2013
Moving on.....
Ok so now midway through the deloading week lets recap yesterday and then summarize today's game plans shall we?
Yesterday I was day 3 of 3 in the split, upper body pull day....here we be..
230pm: 6 minute stationary bike warm up, DM, cuff series.....
Machine Pull Overs:
2x15 @ 145lbs
Hammer UH Pull Downs:
4x8 @ 2 plates a side
Hammer High Row:
4x10 @ 1 plate + 25 a side
Rack Pulls from above the knee:
225x10
275x10(4 sets)
Supine Narrow BW Chin Ups:
3x8
Hammer Preacher Curls
4x8 @ 1 plate + 2, 10's
Rope Cable Curls:
3x15 @ 15RM
17 minutes stationary bike MISS post lift.
Today was simple...30 minutes MISS via an outdoor run I took my sailors on today.
I also made a nice little trek off base today to grab lunch at a place I have been oogling for months now! Barrio Star in San Diego, CA. I got all this for $1.50 after discount applied. (AmazonLocal) For my needs this made for 1 delicious and amazing meal to fuel me through my 4 fitness classes I taught today for work.
On another fun little note, I did have these bad boys waiting for me when I got home today and that made my day! Little some-some I got via a contact I made at the contest venue vendor booth area this weekend. This is why Quest just plain rules in both products and customer service.
Yesterday I was day 3 of 3 in the split, upper body pull day....here we be..
230pm: 6 minute stationary bike warm up, DM, cuff series.....
Machine Pull Overs:
2x15 @ 145lbs
Hammer UH Pull Downs:
4x8 @ 2 plates a side
Hammer High Row:
4x10 @ 1 plate + 25 a side
Rack Pulls from above the knee:
225x10
275x10(4 sets)
Supine Narrow BW Chin Ups:
3x8
Hammer Preacher Curls
4x8 @ 1 plate + 2, 10's
Rope Cable Curls:
3x15 @ 15RM
17 minutes stationary bike MISS post lift.
Today was simple...30 minutes MISS via an outdoor run I took my sailors on today.
I also made a nice little trek off base today to grab lunch at a place I have been oogling for months now! Barrio Star in San Diego, CA. I got all this for $1.50 after discount applied. (AmazonLocal) For my needs this made for 1 delicious and amazing meal to fuel me through my 4 fitness classes I taught today for work.
Power Breakfast
Power Breakfast Burrito
On another fun little note, I did have these bad boys waiting for me when I got home today and that made my day! Little some-some I got via a contact I made at the contest venue vendor booth area this weekend. This is why Quest just plain rules in both products and customer service.
More to come tomorrow gang!
Monday, October 7, 2013
Off Season Goals are now Underway!
Now 2 days after show day and the end of contest dieting/preparations its safe to say I am in full swing of my post season goals and objectives. As I said before in earlier blog posts, I am taking this week to deload......now what the hell exactly do I mean by a deload week? Let me explain just that....
I use the same exact routine I did prior to the show as far and sets, reps, exercise selection, order, tempo etc...the big variable is that this week I only train to near failure, leaving 1-2 reps in the tank on every single set. Nothing gets taken to pure muscle failure. I also have reduced my cardio to no more than 15 minutes MISS (mild intensity steady state) post lift. I do no cardio on my rest days this week so I can focus on 100% recovery and allow my CNS the full week to reboot and come back supercharged next week when I go full throttle with my normal train to failure heavy weight based program.
Before I jump into what I did yesterday and today let me throw some shots up of yesterdays "grub goodies" as promised:
Breakfast, 8am was a quick easy oatmeal + pb2 + cookies n cream cellcucor whey + unsweet almond milk blended with ice.....again the photoshoot so had to play it safe.
Right after at 12 noon this bad boy went down at........DZ Akins Deli, San Diego, CA
The "Freeser" Sandwich
4pm I had my first ever taste of.....Weinerschnitzel's, Kearny Mesa, CA
Pastrami on Rye with Swiss
8pm I had my 2nd ever visit and much awaited return trip to.....Voltero's, Kearney Mesa, CA
1 Philly Beef Cheesesteak + 1 Grilled Eggplant Cheesesteak
Before bed at 1130 it was a simple BSN Syntha-6 shake with unsweet almond milk and ice.
So that was it for my post show " grub goodies" as today Jason Theobald has me back on my 3 weeks out (what I was using 3 weeks out from show) macro intakes where he plans to reverse diet me back to and above pre contest dieting levels gradually so that I stay pretty darn lean from now throughout all post season (10% or less is our agreed goal).
I found that by having these 3 smaller cheat meals like this was MUCH easier on my system then 1 enormous meal would have been (learned the hard way in past show binges that although tasty as hell and orgasmic in the short term....... the aftermath for me is miserable and godawful!!) so by doing this I had no gas, no bloat, no heart burn, no headache, no queasy gut or anything. Just a smile on my face and shit loads of veins all over my body all damn day.....no joke!
OK....sooooo lets get to the nuts and bolts of the post season shall we? I bold and underline the term post season because I do not at all like the way people think of off season which typically conjures up the concepts of eating what you want, as much as you want, getting soft, getting fat, dropping out cardio and letting ones self go a bit too far or perhaps way too far in some cases. All pointless, worthless, and unhealthy and a waste of time come the next contest you decide to diet down for. Why add 20-30lbs of weight if half or more is just pure fat weight to come off later? I would rather stay leaner and be more conservative by adding around 15lbs total with 5-6 of that being fat to come off later on. It just seems much more logical to me to be healthier, smarter and feel better by doing the later then what traditionally gets boasted with mainstream misguided off season ideas.
As of this morning (Tuesday) I was 179.8lbs. I am near my set point weight of about 180 but will see what happens by this weekend, a full week post show to see how my body levels out and sits at that time to really gauge where I am at.
I am back at 2100 kcals a day with a macro split of 260p/180c/35f on workout days with the only change being a drop to 130c on rest days. As my weight changes over the weeks to come Jason and I will work together to increase my intakes to slowly building up my metabolism again as high as we can to help add the needed muscle size I need to be ready for my next contest with a better, more improved physique.
Ok...now....workouts.....lets see them shall we??
Yesterday (Sunday) legs at 10am......
6 min stationary bike warm up, hip mobz, DM/
squats:
135x15/2 sets
155x12/2 sets
185x10/2 sets
hamstring hypers w/25lb plate across chest:
4x12
standing calf press:
4x15 @ 75lb plate stack
kneeling cable crunch:
3x15
bench leg raises:
3x15
leg extensions s.s. with prone leg curls
3x20 reps each @ 70lbs each
15 minutes post lift stationary bike MISS
Today (Monday) upper body push at 3pm....
6 minute stationary bike warm up, shoulder mobz, DM/
hammer strength pull over machine:
3x15 @ 150lbs
incline bb bench:
4x8 @ 125lbs
hammer shoulder press:
4x12 @ 30lb a side
seated machine medium grip chest press:
3x10 @ 100lbs
ez bar upright bb rows:
3x10 @ 80lbs
hammer seated dip machine:
4x8 @ 1 plate + 35 per side
cable vbar press downs:
3x15 @ 15RM
15 minutes post lift stationary bike MISS.
I am going to leave it with that right there folks. The blog entry is longer then it needs to be as is. That's all for today! Peace!
I use the same exact routine I did prior to the show as far and sets, reps, exercise selection, order, tempo etc...the big variable is that this week I only train to near failure, leaving 1-2 reps in the tank on every single set. Nothing gets taken to pure muscle failure. I also have reduced my cardio to no more than 15 minutes MISS (mild intensity steady state) post lift. I do no cardio on my rest days this week so I can focus on 100% recovery and allow my CNS the full week to reboot and come back supercharged next week when I go full throttle with my normal train to failure heavy weight based program.
Before I jump into what I did yesterday and today let me throw some shots up of yesterdays "grub goodies" as promised:
Breakfast, 8am was a quick easy oatmeal + pb2 + cookies n cream cellcucor whey + unsweet almond milk blended with ice.....again the photoshoot so had to play it safe.
Right after at 12 noon this bad boy went down at........DZ Akins Deli, San Diego, CA
The "Freeser" Sandwich
4pm I had my first ever taste of.....Weinerschnitzel's, Kearny Mesa, CA
Pastrami on Rye with Swiss
8pm I had my 2nd ever visit and much awaited return trip to.....Voltero's, Kearney Mesa, CA
1 Philly Beef Cheesesteak + 1 Grilled Eggplant Cheesesteak
Before bed at 1130 it was a simple BSN Syntha-6 shake with unsweet almond milk and ice.
So that was it for my post show " grub goodies" as today Jason Theobald has me back on my 3 weeks out (what I was using 3 weeks out from show) macro intakes where he plans to reverse diet me back to and above pre contest dieting levels gradually so that I stay pretty darn lean from now throughout all post season (10% or less is our agreed goal).
I found that by having these 3 smaller cheat meals like this was MUCH easier on my system then 1 enormous meal would have been (learned the hard way in past show binges that although tasty as hell and orgasmic in the short term....... the aftermath for me is miserable and godawful!!) so by doing this I had no gas, no bloat, no heart burn, no headache, no queasy gut or anything. Just a smile on my face and shit loads of veins all over my body all damn day.....no joke!
OK....sooooo lets get to the nuts and bolts of the post season shall we? I bold and underline the term post season because I do not at all like the way people think of off season which typically conjures up the concepts of eating what you want, as much as you want, getting soft, getting fat, dropping out cardio and letting ones self go a bit too far or perhaps way too far in some cases. All pointless, worthless, and unhealthy and a waste of time come the next contest you decide to diet down for. Why add 20-30lbs of weight if half or more is just pure fat weight to come off later? I would rather stay leaner and be more conservative by adding around 15lbs total with 5-6 of that being fat to come off later on. It just seems much more logical to me to be healthier, smarter and feel better by doing the later then what traditionally gets boasted with mainstream misguided off season ideas.
As of this morning (Tuesday) I was 179.8lbs. I am near my set point weight of about 180 but will see what happens by this weekend, a full week post show to see how my body levels out and sits at that time to really gauge where I am at.
I am back at 2100 kcals a day with a macro split of 260p/180c/35f on workout days with the only change being a drop to 130c on rest days. As my weight changes over the weeks to come Jason and I will work together to increase my intakes to slowly building up my metabolism again as high as we can to help add the needed muscle size I need to be ready for my next contest with a better, more improved physique.
Ok...now....workouts.....lets see them shall we??
Yesterday (Sunday) legs at 10am......
6 min stationary bike warm up, hip mobz, DM/
squats:
135x15/2 sets
155x12/2 sets
185x10/2 sets
hamstring hypers w/25lb plate across chest:
4x12
standing calf press:
4x15 @ 75lb plate stack
kneeling cable crunch:
3x15
bench leg raises:
3x15
leg extensions s.s. with prone leg curls
3x20 reps each @ 70lbs each
15 minutes post lift stationary bike MISS
Today (Monday) upper body push at 3pm....
6 minute stationary bike warm up, shoulder mobz, DM/
hammer strength pull over machine:
3x15 @ 150lbs
incline bb bench:
4x8 @ 125lbs
hammer shoulder press:
4x12 @ 30lb a side
seated machine medium grip chest press:
3x10 @ 100lbs
ez bar upright bb rows:
3x10 @ 80lbs
hammer seated dip machine:
4x8 @ 1 plate + 35 per side
cable vbar press downs:
3x15 @ 15RM
15 minutes post lift stationary bike MISS.
I am going to leave it with that right there folks. The blog entry is longer then it needs to be as is. That's all for today! Peace!
Sunday, October 6, 2013
The big day!!
Show number 2 has come and it has gone!
As of yesterday I have now completed my 2nd show in 2 weeks and this time as predicted, had a much stronger and bigger set of competition ahead of me. With 12 guys in MPD novice class alone and over 40 in the show it was clear this was where the big dogs come to play.
I took 7th of out 12 and at a raspy 6'2'' and 171lbs upon waking that morning........I still feel I was coming in smaller then I needed to be muscle mass wise to really stand out as a top place finisher but top 5 was my goal to place and walk away with some hardware.....sadly not the case. I am however very very happy with my peak for this show! I could not have asked for a better day of staying lean, dry, full and overall feeling pretty good I have to say!
These were taken the morning of right after waking up.
As of yesterday I have now completed my 2nd show in 2 weeks and this time as predicted, had a much stronger and bigger set of competition ahead of me. With 12 guys in MPD novice class alone and over 40 in the show it was clear this was where the big dogs come to play.
I took 7th of out 12 and at a raspy 6'2'' and 171lbs upon waking that morning........I still feel I was coming in smaller then I needed to be muscle mass wise to really stand out as a top place finisher but top 5 was my goal to place and walk away with some hardware.....sadly not the case. I am however very very happy with my peak for this show! I could not have asked for a better day of staying lean, dry, full and overall feeling pretty good I have to say!
These were taken the morning of right after waking up.
After 2 meals and another spray tan later in the day these were my next sets of pics right after pre judge was done with.
The guy on the right is Terrance, a client of mine from the carrier I worked with the last month of his prep.......and here he gets 6th place right ahead of me! Go figure! I was happy as hell for him either way for his his first ever show period to!
This shot was taken 3 hours later after another meal and from my cellphone just before starting my outdoor park shoot. More pro grade photos of that to come later but this is just a sample I am very happy with.
Balboa Park, San Diego, CA
Here is one last shot from after finals with my group from the carrier command who all competed and did amazing in their 1st or 2nd ever fitness competitions.
What a darn good looking group if I may say so! I worked with some of these folks since Jan through show day and some for the final month only. Either way it was a memorable journey that I wont soon forget.
My diet for the day went down like this:
meal 1, 2: 8am and1130am: 10 oz hashbrown taters, 5 oz steak, 2 tbsp cashew butter, 4 xpel tabs and 10 oz black coffee
meal 3 @ 3pm: same as meal 1 but 1 cup egg whites vs the steak, 8 oz black coffee
meal 4 @ 630pm: 10 oz hashbrown tater and 5 oz steak with 8 oz water
meal 5 @ 10pm.......no cheat meal yet with my photoshoot the next day (today) so I just went with larger portions of foods I knew I could handle but still craved big time!
10 oz mashed sweet tater
4 tbsp pb2
2 cups egg whites
stevia, cocoa, cinnamon
In bed by 1230 and dead tired! I was whipped for sure by days end let me tell ya. All in all it was an AWESOME experience! I am happy to have now done MPD in two organizations and so close together to get a good feel for it. I will say right here and now that if I had to pick bodybuilding or MPD to compete in again though......I would take bodybuilding pretty much hands down. Nothing at all against MPD what so ever. I simply like the formality and greater demand of bodybuilding poses, the 12 mandatory poses, the flexing, the quarter turns etc. MPD is just a series of set quick quarter turns and thats it, your done and off stage. Plus the fact that our legs are 100% covered kills me since thats my #1 body part to sport off and always has been. Yet I get no chance to show that with the board shorts thing going as it is. It is what it is and thats how the game is played but this is just my take on MPD vs bodybuilding when it comes to the stage aspects alone.
As of this writing I have already been back to the gym for my deload week start but that I will get to tomorrow when I post up my days "goodies" and my first two workouts after the show as well as my game plan from here onward. You wont want to miss it!
Friday, October 4, 2013
1 day out!!
So here I sit writing the last blog post prior to the big day.......my first MPD contest in the NPC and my 2nd MPD contest ever over the past 2 weeks. Its the last time I will compete until I know more about my work/command/ships schedule to be in port or out to sea which then dictates my ability to do a local show and prep for it they way I need to. So after this its offseason until more is known about that.
Today no workout, no cardio, no gym anything. Got my spray tan done, got my show day foods cooked, measured, packed and ready. Been chugging my water as needed and all is falling into place. I feel as though I am getting drier and drier by the hour as the Xpel keeps water moving through me, salt keeps pushing it way out of me and carbs keep coming in meal by meal.
I was 176.4 this AM which is down 4lbs exactly from yesterday in which I had a whopping 50 grams carbs all day. Lost lots of salt/water weight already. Pics below are from this AM around 7am.....had not spray tanned yet so I am darker then this now trust me.
Today my meals look like this: Jason's goal is to have me hit macros today of 225p/270c/50f
meals 1 and 2:
1 cup oats and 1 cup egg whites
meals 3 and 4
1 cup oats and 5 oz baked Alaskan cod
meal 5
1 cup oats and 1 cup egg whites
2g fish oils, 200mg r-ala, 100mcg gtf chromium, sprinkle cinnamon with every meal as well. Took 4 Xpel tabs in AM, midday and 4 more in evening pre bed.
I am also making sure to drink 12 oz water with every meal to hit my water mark by 10pm tonight. After that I will have only 6 oz fluid from black coffee with my 1st two meals tomorrow morning of which will be as follows: I will take 4 more Xpel tabs in the AM with breakfast and then 4 more after pre-judge and my 2nd meal is in me....about 2pmish I figure.
800am and 1130am: 10oz plain hashbrown potatoes, 5 oz grilled sirloin steak, 2 tbsp cashew butter
(show starts at 11am with Novice MPD being the 7th division to go up so I predict about 1230 Ill be going on stage.
About 20 minutes before going on stage my pump up plan as Jason has it laid out is.....
1 level scoop Gatorade powder with 10 oz water and 1/8 tsp sea salt sipped on until gone or I feel like I had enough just before going on stage pumped up and hopefully nice and vascular/full/dry. I may be able to bypass this part 100% pending what Jason thinks of my pictures I send him 30 minutes before going on stage.....if he says I am full enough......we play it safe and stay as is, no changes or pump up tactic needed.
Then at 2pmish I have a photo shoot taking place not far from the venue with a co worker and another friend of mine also in MPD novice class. Its a local park(Balboa) amphitheater which will make for some sweet outdoor Sunny SD pictures and backgrounds!
From there on out till night show......its just a repeat of the AM meals as I feel hungry, 6-8oz water with each meal and just passing the time till my class comes up again to strut my stuff on stage and hopefully do some damage in the novice MPD class in my debut NPC show! As of now all the work is done. Nothing more I can do on my end but ride this out and leave it in the judges hands. Either way or no matter then outcome.....I am going to have fun and enjoy this experience big time!
I will post the outcomes, pics and all on Sunday evening after all is said and done including an epic post show day brunch buffet victory meal with myself and my 5 co-workers who also in this show with me! Pics of that to be included as well!
PEACE OUT ALL! GO TIME!
Today no workout, no cardio, no gym anything. Got my spray tan done, got my show day foods cooked, measured, packed and ready. Been chugging my water as needed and all is falling into place. I feel as though I am getting drier and drier by the hour as the Xpel keeps water moving through me, salt keeps pushing it way out of me and carbs keep coming in meal by meal.
I was 176.4 this AM which is down 4lbs exactly from yesterday in which I had a whopping 50 grams carbs all day. Lost lots of salt/water weight already. Pics below are from this AM around 7am.....had not spray tanned yet so I am darker then this now trust me.
Today my meals look like this: Jason's goal is to have me hit macros today of 225p/270c/50f
meals 1 and 2:
1 cup oats and 1 cup egg whites
meals 3 and 4
1 cup oats and 5 oz baked Alaskan cod
meal 5
1 cup oats and 1 cup egg whites
2g fish oils, 200mg r-ala, 100mcg gtf chromium, sprinkle cinnamon with every meal as well. Took 4 Xpel tabs in AM, midday and 4 more in evening pre bed.
I am also making sure to drink 12 oz water with every meal to hit my water mark by 10pm tonight. After that I will have only 6 oz fluid from black coffee with my 1st two meals tomorrow morning of which will be as follows: I will take 4 more Xpel tabs in the AM with breakfast and then 4 more after pre-judge and my 2nd meal is in me....about 2pmish I figure.
800am and 1130am: 10oz plain hashbrown potatoes, 5 oz grilled sirloin steak, 2 tbsp cashew butter
(show starts at 11am with Novice MPD being the 7th division to go up so I predict about 1230 Ill be going on stage.
About 20 minutes before going on stage my pump up plan as Jason has it laid out is.....
1 level scoop Gatorade powder with 10 oz water and 1/8 tsp sea salt sipped on until gone or I feel like I had enough just before going on stage pumped up and hopefully nice and vascular/full/dry. I may be able to bypass this part 100% pending what Jason thinks of my pictures I send him 30 minutes before going on stage.....if he says I am full enough......we play it safe and stay as is, no changes or pump up tactic needed.
Then at 2pmish I have a photo shoot taking place not far from the venue with a co worker and another friend of mine also in MPD novice class. Its a local park(Balboa) amphitheater which will make for some sweet outdoor Sunny SD pictures and backgrounds!
From there on out till night show......its just a repeat of the AM meals as I feel hungry, 6-8oz water with each meal and just passing the time till my class comes up again to strut my stuff on stage and hopefully do some damage in the novice MPD class in my debut NPC show! As of now all the work is done. Nothing more I can do on my end but ride this out and leave it in the judges hands. Either way or no matter then outcome.....I am going to have fun and enjoy this experience big time!
I will post the outcomes, pics and all on Sunday evening after all is said and done including an epic post show day brunch buffet victory meal with myself and my 5 co-workers who also in this show with me! Pics of that to be included as well!
PEACE OUT ALL! GO TIME!
Wednesday, October 2, 2013
The last lift!
Today was indeed the last lift......until after the show that is which to be honest will be Monday after show.....a deload week mind you. Just 3 workouts that week and no cardio at all! Give the body some much needed recovery time!
But as for today....this how arms day panned out!
230pm-400pm
half kneeling smith machine shoulder press
5x6 @ 25 a side
cybex seated shoulder press machine 5x drop set
70-60-50-40-30lbs for 6 reps per drop.....burn baby burn!!
cybex seated lateral raise machine
3x15 @ 50lbs
seated db curls @ 30's superset with back supported tricep cable press downs @ 70lbs
4x10 each
1x16-17 rep drop set each with 20's and 50lbs respectively
burn out set preacher curl machine for 20 reps
burn out set tricep extension machine for 20 reps
burn out set for rear delt peck fly machine for 20 reps
21 minutes post lift LISS cardio via 7 minutes each treadmill walking, stepmill and elliptical
That was all she wrote ladies and gentleman! No more lifting period till Monday next week! All I have left training wise is 40 minutes MISS cardio tomorrow which will be incline hill walking on the tread while listening to some PSR podcast. Gonna hit some solid PNF stretching after that to keep loose as well.
As of today (after meeting with company owner, lead researcher last week) have some new players in my supplement game from now forward as well. I am my own little case study to see how well these products work as I have not taken anything like them before. The research is VERY promising however! They are located (US HQ) in Carlsbad, CA and the company website is.....
I do not work for or get paid a cent from this company so this is a honest straight forward trial run for me with these items based on the science I was shown and read up on. If it works for me great, if not ok fine. I will let the results speak for themselves. Look at the site and see for yourself what you think. I will keep you all posted to my findings with these products.
Diet for the day looked like this:
meal 1
16 oz all egg whites
1 pack frozen birds eye pepper stir fry
700mg green tea extract tab
meal 2
8 oz baked swai with mrs dash
Romain salad with sliced peppers and onions, red wine dressing
12 oz black coffee
700mg green tea extract tab
meal 3 (post lift)
100g old fashion oats
2 scoops cellucor whey
5g creatine
meal 4
same as meal 2
meal 5
same as meal 2
Also had 6g fish oils with various meals, multi with breakfast and 1 tab each of the 3 new products shown above.
Still adding a pinch of sea salt to all meals through tonight. I drop all added salt out tomorrow but keep water intake at 2 gallons yet.
That a wrap folks! More to come tomorrow!
But as for today....this how arms day panned out!
230pm-400pm
half kneeling smith machine shoulder press
5x6 @ 25 a side
cybex seated shoulder press machine 5x drop set
70-60-50-40-30lbs for 6 reps per drop.....burn baby burn!!
cybex seated lateral raise machine
3x15 @ 50lbs
seated db curls @ 30's superset with back supported tricep cable press downs @ 70lbs
4x10 each
1x16-17 rep drop set each with 20's and 50lbs respectively
burn out set preacher curl machine for 20 reps
burn out set tricep extension machine for 20 reps
burn out set for rear delt peck fly machine for 20 reps
21 minutes post lift LISS cardio via 7 minutes each treadmill walking, stepmill and elliptical
That was all she wrote ladies and gentleman! No more lifting period till Monday next week! All I have left training wise is 40 minutes MISS cardio tomorrow which will be incline hill walking on the tread while listening to some PSR podcast. Gonna hit some solid PNF stretching after that to keep loose as well.
As of today (after meeting with company owner, lead researcher last week) have some new players in my supplement game from now forward as well. I am my own little case study to see how well these products work as I have not taken anything like them before. The research is VERY promising however! They are located (US HQ) in Carlsbad, CA and the company website is.....
I do not work for or get paid a cent from this company so this is a honest straight forward trial run for me with these items based on the science I was shown and read up on. If it works for me great, if not ok fine. I will let the results speak for themselves. Look at the site and see for yourself what you think. I will keep you all posted to my findings with these products.
Diet for the day looked like this:
meal 1
16 oz all egg whites
1 pack frozen birds eye pepper stir fry
700mg green tea extract tab
meal 2
8 oz baked swai with mrs dash
Romain salad with sliced peppers and onions, red wine dressing
12 oz black coffee
700mg green tea extract tab
meal 3 (post lift)
100g old fashion oats
2 scoops cellucor whey
5g creatine
meal 4
same as meal 2
meal 5
same as meal 2
Also had 6g fish oils with various meals, multi with breakfast and 1 tab each of the 3 new products shown above.
Still adding a pinch of sea salt to all meals through tonight. I drop all added salt out tomorrow but keep water intake at 2 gallons yet.
That a wrap folks! More to come tomorrow!
Tuesday, October 1, 2013
One lift to go now!
Well with today's chest session out of the way all I have left in the gym for the lifting is shoulders and arms tomorrow afternoon.....before that happens, lets roll out what took place today....
3-430pm
bb flat bench press
5x8 @ 135
hammer iso-lateral wide chest press
5x8 @ 1 plate + 35 a side
hammer flat iso-lateral chest press
4x10 @ 45 a side
freemotion cable cross overs, high to low
4x13 @ 90lb stack plate each handle
freemotion kneeling cable crunch
3x20 @ 140lbs stack pin 1 side
post lift LISS cardio: HR 130-135
6 minutes stepmill + 140 minutes incline treadmill walk
done!!
Game plan for remainder of week is as follows:
3-430pm
bb flat bench press
5x8 @ 135
hammer iso-lateral wide chest press
5x8 @ 1 plate + 35 a side
hammer flat iso-lateral chest press
4x10 @ 45 a side
freemotion cable cross overs, high to low
4x13 @ 90lb stack plate each handle
freemotion kneeling cable crunch
3x20 @ 140lbs stack pin 1 side
post lift LISS cardio: HR 130-135
6 minutes stepmill + 140 minutes incline treadmill walk
done!!
Game plan for remainder of week is as follows:
- Wednesday- Arms/20 mins post lift LISS, pull 30g carbs from normal 120g/daily intake
- Thursday-MISS cardio AM, incline treadmill walking, drop added salt out 100%
- Friday-No cardio, no lifting, pose, spray tan, carb up (225g for the day from oats), 1 gallon water.
- Saturday-TBD pending AM weight and pics review from Jason. Check in at 8am, judging starts at 11am with my MPD novice class on about 12 noon I predict.
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