In it to win it: 14 weeks to Glory (AP/Drive/IGF-2/other)
01-14-2008 03:06 AM
In it to win it: 14 weeks to Glory (AP/Drive/IGF-2/other)
Today is the official start of my training for the Masters Short Course Nationals that will be held May 1st-4th at UT in Austin, Texas. I have a weightlifting routine that will be broken down into 3 cycles over the next 14 weeks. Special thanks to VolcomX311 for this schedule. The routine is broken down like this:
6 weeks: Jan 14th - Feb 25th
Frequency: 6 times a week
Intensity: 60-75% of 1RM
Volume: 4-6 sets; 8-12 reps
Rest: 30-90 seconds
4 Weeks: Feb. 25th - March 24th
Frequency: 4 times a week
Intensity: 75-85% of 1RM
Volume: 3-4 sets; 4-8 reps
Rest: 2-3 min
4 Weeks: March 25th - April 21st
Frequency: 3 times a week
Intensity: 85-95% of 1RM
Volume: 2-3 sets; 1-3 reps
Rest: 4-6 min
Last 2 Weeks before competition are a tapering period with mainly pool work and light lifting the first week and no lifting the last week.
My goal is to be able to swim under a 21.00 in the 50 free. I believe this is completely within reach if I stick to a good diet, have proper supplementation and bust my ass in the pool and the gym.
My diet is fairly strict except for Sunday, my rest day. Those days are pretty much a free for all with the exception of sweets and junk food. I try to keep my macros about 40/45/15 and get in approximately 4300-4500 calories. I currently weigh 194 and am 6'4" with a wingspan of 6'7".
I currently supplement with the following:
NOW Adam Multivitamin
Store bought Fish Oil
Store bought Vitamin C
Optimun Nutrition ON 100% Whey
Xtend + Bulk BCAAs
My pre-workout(gym) drink consists of:
5g Citrulline Malate
5g Arganine AKG
4g Beta Alanine
4g Glycerol Monostearate
2g Creatine Ethyl Ester
2g Creatine Gluconate
2g Tricreatine Malate
2 scoops Xtend
3-4 Scoops Xtend
1g Creatine Gluconate
1g Tricreatine Malate
1 Scoop Xtend
Post workout 'smoothie'
1/4-1/2 cup ground steel cut oats
2 Scoops ON 100% Whey
1 Tablespoon smuckers Natty Peanut butter
5g Citrulline Malate
3g Beta Alanine
Each day I will log my gym and swim workouts and will include weight, sets, reps, and intervals (times for swims). This will start today.
01-14-2008 02:56 PM
damn....sub 21 in the 50 is fast for a master!
what age group?
my best when i was competing was 21.3.
i was better at the 200 & 500 than the sprints.
01-14-2008 03:04 PM
I'm 20, so I'm in the 18-24 age group. I only started swimming as a junior in high school so I don't have quite the experience that a lot of the USS swimmers have. I swam club for about a year and a half but some coaching changes and some other things going on in life made me stop swimming. I still coach for the club and up until last Friday I coached the masters team, which is how I got into the masters competitions.
01-14-2008 03:22 PM
very cool. i'll be sure to follow this log!
i grew up doing USS and then went on to swim in college.
it was back in the late 80s to mid 90s.
i wish i had these supplements back then.
also, the training has improved a lot. all we did back then was overtrain.
01-14-2008 09:14 PM
Thanks for joining in Hank! Honestly, I still think that they overtrain a lot, at least the way we worked out the year and a half I did club swimming. From what I hear college swimmers get more quality over quantity though.
Today I didn't get to swim, I only have one pair of goggles and the strap broke today after I put on my cap. Water temperature sucked anyway (was hot/cold, alternating every couple of yards, very annoying) so it didn't bother me too much that I didn't get a chance to swim.
Weightlifting workout was pretty intense, I only had about 45 minutes to complete it as I had to go coach right afterwards. Today was Chest/Triceps/Shoulders. My lifting buddy was out with his girlfriend so I didn't get a chance to do bench, but made up for it with DB bench press.
My workout schedule for the next 6 weeks will be Mon/Thursdays are Chest/Triceps/Shoulders, Tues/Friday are Back/Biceps/Forearms, and Wednesday/Saturday are legs. I alternate abs every other day. No time for abs today, so they'll get done tomorrow.
Overhead Tricep Extensions:
5x8 w/45lb dumbbell
Incline Chest Fly:
5x8 w/25lb each hand
Front Shoulder Raises:
5x8 w/20lb DB each hand
Side Shoulder Raises:
5x8 w/15lb DB each hand
Dumbbell Bench Press:
5x8 w/45lb DB each hand
5x12 w/50lb DB each hand
Dumbbell Military Press:
5x8 w/30lb each hand
Bent over Tricep Extensions:
5x8 w/15lb each hand
Overall great workout, used 5lb more on the shrugs, incline fly, and overhead tricep extensions than I did last week. I was pretty pumped the entire time and really enjoyed the workout. This was my second workout to use Drive and Anabolic Pump in addition to my normal pre-workout drink.
On these days I will vary what type of tricep extension workouts as well as my military press (between barbell and dumbell). The lateral raises and shrugs are pretty much every Mon/Thurs workout, as well as bench but I didn't have my partner so just did a DB bench. The lateral raises are done front and side right after each other so I guess they're sort of all one set.
Time for smoothie. I typically have one of these in the morning and post workout and before bed. Consists of 2 scoops protein, 1/4-1/2cup oats, sometimes a banana and a scoop of natty PB.
I'm really looking forward to tomorrow's workout.
01-15-2008 10:12 PM
Today I got in the pool and swam around 3:15, an hour before I had to coach. I did my usual warmup of 200yd free and then a 200yd Individual Medley (I.M.) The rest of practice was short and simple, I didn't do a whole lot of yards. I took 3 drive before my swim practice along with my pre-cardio drink. I really didn't ever get worn out, even on sprints. There was little to no lactic acid build up at all.
6x50 Free - Easy down/Build back @ 1:00 Interval
6x50 Choice - Kick down/Swim back @ 1:00 Interval
3x6x25 @ :40s Interval
1. Easy free
2. Sprint Fly
3. Easy Free
4. Sprint Back
5. Easy Free
6. Sprint Free
200yd Easy Warmdown. Ended up playing with the kids that showed up early for about 15 minutes. My second and third sprint free I came in to the wall at around 11-12s, which is pretty fast for me right now, especially since I got back in the water only 3 weeks ago.
After I got off work at 6:00 I went to the weight room and lifted. Today was Back/Biceps/Forearms. I took my second dose of drive as well as IGF-2 and Anabolic Pump right before my workout with my pre-workout drink. Overall workout was pretty intense, I had great pumps the whole time and it seems like I've got some new veins popping out in my arms. I got done in about an hour and 15 minutes which a little faster than normal.
Pull Ups on Pull up assist machine:
5x8 w/44lb assistance (down from 52.5lb assist)
Standing Dumbbell Curls
3x9 w/30lb dumbbells, alternating arms
Curls on Pulley Machine
3x9 w/70lb on weight stack
Forearm Wrist Curls
4x10 w/40lb dumbbell
Reverse Wrist Curls
4x10 w/20lb dumbbell
4x12 w/30lb dumbbell
Bent Over Barbell Rows
5x9 w/90lb Barbell (10lb increase)
Leg Raises on Chair
4x12 - Bring knees up to chest, put legs out straight, bring back to chest, and then down for 1 rep
Sit ups on Decline bench
3x12 w/25lb plate - Bench set at about 45 degree angle
Did new stuff with abs and was pleased with the workout I got there. I've got legs tomorrow. Hopefully I can do squats, I've had some pains in the groin/hamstring/gluteal area on my left leg. Only way to stretch it is to hike my foot up on a dresser and lean forward, still hurts though, and makes it almost impossible to go all the way down on squats.
Been taking Anabolic Pump since Saturday, I havn't gotten any of the Anabolic Dumps yet, so hopefully I'll be ok there. I do notice more pumps in the gym, but not significant, and definitely not all day.
01-16-2008 11:00 PM
I was pretty sick today, not sure from what. I had a raspy cough and chills all day, and almost didn't go to work. I hope I'm better tomorrow as it chest/tri/shoulders, and I've got private lessons before and after work, so I'll be in the water for over 3hrs just coaching. I hate getting in when I'm sick, especially since the weather has been bad and the water is pretty cold. Feeling somewhat better now except the cough. Gonna take some theraflu and try to get in my evening meals.
01-18-2008 12:54 AM
I felt even worse today. Still took my Anabolic Pump, IGF-2, and Drive. If I'm still sick tomorrow I'm going to strangle someone.
No workouts. I even canceled my private lessons that I had before and after work and had another coach cover for me on one of my teams. Took some extra vitamin C, but I don't know what's going to help.
01-18-2008 07:45 AM
Vitamin C does help! I was sick not long ago, and I refuse to take any sort of medicine unless I absolutely need it (natural antibodies doing the work will make your CNS stronger in the long run).
Originally Posted by Soopaman
I have been using these chewable tablets from CVS. It was ~$16 I think, for 300 chewables. I was popping them like candy every hour to so, to keep a constant stream of the vitamin coming in. With every meal, and in between meals (between was probably a waste, but hey). I was taking in something like 10 chewables every day, spead out evenly. I definitly recovered from my cold faster than I thought, with only 1 off day of training. They taste like candy, seriously. Check 'em out... in my experience, the key was to try to keep the vitamin coming in every 1 or 2 hours.
01-18-2008 03:50 PM
Originally Posted by Highlanda01602
Thanks! I'm feeling a little better today, but not much. I'll start with the Vitamin C every hour or two and munch on a couple oranges. I really want to get back in the weight room tonight.
01-19-2008 09:28 PM
I felt well enough to lift yesterday, so here are yesterday's and todays workouts:
5x8 - 130 (Up 10lbs)
Decline Fly superset with Gironda Dips
4x8 Decline flies with 20lb DBs
4x8 Gironda Dips on dip assist with 50.5lb assist
Front: 4x8 - 20lb DBs
Side: 4x8 - 15lb DBs
Overhead Tricep Extension on incline bench w/curl bar
4x8 - 50lbs
Military press superset with shrugs
4x8 - 70lb barbell miliary press
4x8 - 55lb dumbbells for shrugs
Stretched then did 5 full stretch pull ups
Pullups on pullup assist
5x8 - 44lb assist
Cable Bicep Curls
4x9 - 70lbs
Dropset - Started with 45, dropped 2.5 till just the bar
4x8 - 40lb DBs
Reverse Forearm Curls
4x12 - 20lb DBs
In between each set on the forearm curls (reg/reverse) I did two negative pullups, slowly dropping for 15-20s each one.
Decline straight arm barbell pullovers
5x8 - 50lbs (Up 10lbs)
Bent over Barbell Rows
5x8 - 80lbs
Overall both workouts were great. I decided to take 4 Drive instead of 3 before each of the workouts and they were both off the chain! They were very intense the whole time, my endurance and strength has been going up a lot for me and I'm really enjoying hitting the gym. Tomorrow is usually an off day but since I was sick two days I'm going to do my leg workout tomorrow. I really like the energy I'm getting in the gym. On the way to the gym I felt sort of like I was in a rocketship ready to take off, just a constant build up of energy.
01-21-2008 07:38 PM
Sunday me and my buddy did our leg workout as well as abs. I took 4 Drive and one Anabolic Pump with my pre-lift drink. I had a great workout overall. Though my squats were lagging, I did make some personal bests.
Sunday 1/19/08: Legs
5x8 - 150lb (Up 20lb)
5x8 - 180lb (Up 15lb)
5x8 - 110lb
5x8 holding 45lb Dumbbell (Up 20lb)
Sit ups on 45 degree incline:
3x12 w/25lb plate
Leg Raises on leg raise chair:
3x12 - Pick legs up, straighten legs out, bring back in to chest, and down makes 1 rep.
Today, Monday is a rest day. My schedule is kind of out of kilter but I will be running my split until the Sunday after next to get things back on track.
01-22-2008 11:50 PM
I worked out late today, was supposed to lift with my buddy again, but he was over at his GF's so he bailed. After work I took my 4 Drive and 3 IGF-2, and 1 Anabolic Pump and sipped on my pre-workout drink waiting to see if he was coming or not. After he ditched, I went and had a killer workout, this was by far one of the best I've had in a while.
Tuesday 1/22/08: Chest/Tri/Shoulders
3x8 - 130
Only did 3 sets because I didn't have a spotter.
Decline Dumbell Bench:
5x8 with 40lb DBs
Front: 4x8 - 25 (Up 5lbs)
Side: 4x8 - 20 (Up 5lbs)
Cable Chest Flys:
5x8 - 45lbs each arm
Overhead Cable Tricep Extension:
5x8 - 70lbs
Dumbbell Military Press:
5x8 - 30lb dumbbells
5x8 - 55lb dumbbells
Tricep Pushdown Machine:
5x8 - 245lbs
01-24-2008 01:27 AM
No doubt one of my best workout days is to be followed by the worst. I could not sleep a wink last night, and it totally threw off my eating. I couldn't eat any solid food until tonight. I actually threw up what I tried to eat at lunch, but was able to get down my pre-workout shake. My NP order came today, and I started my Pslin and Cordygen5. Unfortunately, my first P-slin dose was gone with lunch's remains that got flushed down the porcelain throne.
Oddly enough, I had great energy through the day, not the slightest bit sleepy. But once I tried to workout, the energy left me until the end of the workout, when for some reason I started to recuperate. I did make a personal best in all of my lifts though! Wierd ****, I had no energy or UMPH, but did go up on all my weight.
Wednesday 1/23/08: Back/Biceps/Forearms
Pullups on pullup assist machine:
5x8 with 35lbs assist (Down from 44lb assist)
Lat Pull Downs:
4x8 - 175lb (Up 10lbs)
5x8 - 35lbs Dumbbells (Up 10lbs)
Alternated regular with hammer
5x8 - 45lbs Regular Curls (Up 5lbs)
5x8 - 25lbs Reverse Curls (Up 5lbs)
Not much of a workout day, but the increase in strength was fun. I need to start swimming more, and I promise I will be in and do at least 3000 yards tomorrow.
In other news, you might find it neat to know that I am now doing 7 private swim lessons a week. Thats an additional $140 under the table money I get every week for a total of 3 and a half hours of work. I love my job.
02-04-2008 12:13 AM
Sorry for no update, I've been without internet this past week and been very busy. I plan to start logging again tomorrow, but I have made some pretty good gains this past week and overall really enjoying this stack. The recomp is pretty significant. I didn't have much fat, but I can clearly see my abs right now and have become a lot fuller, harder, and more vascular since I started. The strength benefits are more than satisfying. Overall I'm very impressed with the benefits I see with this stack of products and am excited to see where this goes over the next month.
02-05-2008 02:12 AM
I had a great workout in the gym today, but getting back in the pool wasn't quite as spectacular, but ended well. I started to get fatigue during my swim workout. Not muscle fatigue, I never really get that, but more like tired and physically out of energy fatigue. I plan to get up earlier tomorrow and make sure I get a good amount to eat and plenty of carbs before I swim, I think that was the problem. As far as my speed in the water, I was thinking the worst during warmup and the first set, as I was barely cruising in at :37 or so for a 50. Towards the end of practice I got my rhythm back and was able to cruise on a 50 and come in at :30. The worst thing about swimming is how if you don't swim consistently, you lose your ability pretty fast. It's been about a week and a half, since I last got in, and I haven't been consistent for about a month or so. I plan to get my **** together and swim before work everyday this week, and after school Friday.
My gains in the gym are very consistent, its like I'm moving up in weight every day. I absolutely love the effects of this stack on my physique and strength. I have not gone up in weight though, as a matter of fact I am down to 186. But then again I haven't been hitting my goal of 4000cals. Its really hard to get all that in while eating a strict clean diet. And its hard to cram that in when you take medicine that makes you want to sleep all day (not supplement, its for a medical condition.)
Anyhow, on to todays workout. The swim isn't worth typing out, it was basically just getting my stroke in order and smoothing things out, not really a workout.
In the gym however, things were great:
Monday 2-4-08: Chest/Triceps/Shoulders
Flat BB Bench Press:
I have to say, this is my least favorite exercise and seems to give the least in gains for me. My bench always struggled in going up, while other exercises have skyrocketed. I want to blame my long lanky arms, but I'm sure its more to it then that. As of this Thursday, I will be trying to get in some different grips and see what helps with my bench. Its really not my exercise. My chest is well defined and looks like it could push a helluva lot more weight than it does, I'm really baffled by my results on this lift.
No spotter today, so only did four sets:
4x8 - 135lbs
Incline DB Flys:
5x8 - 35lb DBs
Shoulder Lateral Raises:
Front: 5x9 - 25lbs
Side: 5x9 - 20lbs
Tricep Cable Pushdowns (using a bar as opposed to rope):
4x10 - 100lbs
Overhead Tricep Extensions:
4x8 - 45lb DB
I will be moving these to back day as of this Friday.
5x9 - 65lb DBs
Arnold Press Military Press:
I talked to one of the trainers and really liked this variation for military presses, really cool lift here. At this point my shoulders were getting pretty exhausted, I started with 40s and couldn't keep them up for all 8 on the second set.
5x8 - 35lb
No abs today, I needed to do them but will hit them hard tomorrow.
Additional note, I really am amazed at the strength gains, I can't say this enough. I'd like to be gaining more weight, but thats a diet problem right now, but it is impressive to me that I am making the strength gains I am without having to gain a lot of weight. I plan to get myself up to the amount of calories I originally intended to try and maximize what I am getting out of this stack. I think that I will be seeing greater strength gains in addition to a good bit of muscle, but the size/weight isn't as important to me. I can hover between 195-197 or so I think that would be more than enough weight for me right now. I don't know how getting up above 200 would be for my swimming right now. That would be something to try after this competition in May.
And lastly, I have slacked off on making my Xtend drink during my workout. I used to get 4 scoops for my Intra-workout drink but have failed to make one for the last weeks workouts. There's been a significant increase in the day after DOMS, but they do fade after about 36-48 hours though. I picked right back up on using my Xtend during both swim and lifting today, so hopefully I be back on track by the end of this week.
/end massive post
02-07-2008 12:28 AM
I had some pretty good workouts the past two days, no pool work sadly. I need to get off my ass and get in. I'm sleepy all damn day until I get up and then after that feel like I've got a rocket strapped to my back I've got so much energy. I think I need to get a set time on Tues/Thurs to get up in the morn. I don't have school so I just sleep in, and sleep in all day until I have work.
Anyhow, here's yesterday's and todays workouts. I enjoyed today's better, no partner to distract me. I did bare minimum yesterday with my partner and ended up talking a lot, so didn't get the most out of my time at the gym.
Tuesday 2-5-08: Back/Biceps/Forearms
Warmed up with some stretching and 5 full hang pull ups
Pullups on Pullup Assist Machine:
5x8 - 27lbs assist
Curls: Two handed on cable machine
5x9 - 80lbs
Bent Over Barbell Rows:
5x8 - 110lbs
Regular Curls: 5x8 - 55lbs
Reverse Curls: 5x10 - 30lbs
5x9 - 190lbs
Missed the straight arm pullovers/pulldowns today, gonna have to make up for it on Friday.
Wednesday 2-6-08: Legs and Abs
Warmup 1x12 Squat with 115
5x8 - 135
Squats are another pitiful exercise for me, but they're moving up.
5x9 - 165lbs
4x9 - 120lbs
I got my machine jacked here, shoulda had a 5th set but some kid got on the machine and laid on it in between sets. Meh.
5x10 - 160lbs
5x8 - 180lbs
Obliques - 5x12 holding 55lb DB
Leg Raise Chair - 5x12
On the leg raise chair, as usual, I pull up my knees, extend straight out, hold, then pull back to chest and back down for one rep.
Any responses or comments on the workouts and the results would be cool. I enjoy logging for my own self interest but it'd be neat to see some feedback too
02-07-2008 12:18 PM
Since you're actually implementing phases, I'd spend more time in the 10-12 rep range during your hypertrophy phase. 8 is fine to dip into, but it looks like you average around 8 reps. Because you are working out in specific phases, I would maximize the primary effect of that phase. In the hypertrophy you are primarily emphasizing volume-intensity, which is primed for growth in the 10-12 rep range. You can really maximize the time under tension principle.
Once you hit your strength phase, I would average 5-6, going as high as 8 is okay, but the bulk of your training should be in the 5-6 range to maximize strength, your priority then moves to Intensity-volume.
And then when you're in the power phase your just intensity-intensity. You may not have the luxury of power lifting stations where you can simply drop weights when they become unmanageable, so single C&J's or even just single cleans, snatches might not be reasonable, but you can still make significant power adaption(s) at the 2-3 rep range, and don't forget, single squats and single deads aren't power lifts (even though they're in power lifting events), they're strength lifts, the primary adaption for power is velocity. VELOCITY is the measure of power [power=work/time] so keep VELOCITY in mind when you hit the power phase. Good luck.
02-07-2008 03:59 PM
Thanks Volcom, I'll definately be moving reps up for the rest of the month then. Eight has always been a comfortable range for me, but changing that up will be no problem.
Also, in the power phase, if I do things like squats, but use a weight where I can really shoot up and get a lot of velocity, is that working towards power, or is it still a strength movement? I'd like to be able to incorporate a few more exercises in the power phase like the straight arm pulldowns, and lat pulldowns, just using high speed to achieve the reps.
02-07-2008 04:32 PM
Those jumping squats would be fine. Power Lifts aren't limited to just the C&J & Snatch, (although they're the best for practical reasons, I'll explain later) but the premise behind power adaption(s) is velocity. However, I wouldn't suggest bursting up up on a dead lift, hehe, but the jumping squats would stimulate increased firing rate of neurons which would equate to increased velocity.
Originally Posted by Soopaman
In a perfect world where jumping squats would be EQUALLY as effective as a C&J or Snatch, would be if you could load enough weight where you could only muster enough energy to jump once. You would squat, immediately launch upward, but then once you're in mid air, you would drop the weight off your back at the peak of the jump so you don't land with 200lbs on your spine (that would be a funny sight), in a perfect world that would be the most effective way to get the most out of a jumping squat, just to give you an idea.
I wouldn't go more then 135lbs with jumping squats, but that would be okay as a power movement.
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