[Soopaman]

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:


Hypertrophy Phase
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

Strength Phase
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

Power Phase
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
Anabolic Pump
IGF-2
Drive
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 ALCAR
2g Creatine Ethyl Ester
2g Creatine Gluconate
2g Tricreatine Malate
2 scoops Xtend

Intra-workout
3-4 Scoops Xtend

Post-workout
1g CEE
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

Pre-Swim
5g Citrulline Malate
3g Beta Alanine
2g ALCAR

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.

[Hank Vangut]

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.

[Soopaman]

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.

[Hank Vangut]

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.

[Soopaman]

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.

Todays workout:

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

Shoulder Shrugs:
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.

[Soopaman]

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.

Swim Practice:

Warmup: 400yds

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.

Weightlifting Workout

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

Wrist Twists
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.

[Soopaman]

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.

[Soopaman]

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.

[Highlanda01602]

Originally Posted by Soopaman

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.

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).
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.

[Soopaman]

Originally Posted by Highlanda01602

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).
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.

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.

[Soopaman]

I felt well enough to lift yesterday, so here are yesterday's and todays workouts:

Friday 1/18/08

Chest/Triceps/

Bench:

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

Shoulder Raises
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


Saturday 1/19/08

Stretched then did 5 full stretch pull ups

Pullups on pullup assist
5x8 - 44lb assist

Cable Bicep Curls
4x9 - 70lbs

Preacher Curls
Dropset - Started with 45, dropped 2.5 till just the bar

Forearm Curls
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.

[Soopaman]

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

Squats
4x8

Leg Extensions:
5x8 - 150lb (Up 20lb)

Calf Raises:
5x8 - 180lb (Up 15lb)

Leg Curls:
5x8 - 110lb

Obliques:
5x8 holding 45lb Dumbbell (Up 20lb)

Sit ups on 45 degree incline:
3x12 w/25lb plate
Supersetted with:
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.

[Soopaman]

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

Bench:
3x8 - 130
Only did 3 sets because I didn't have a spotter.

Decline Dumbell Bench:
5x8 with 40lb DBs

Lateral Raises:
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
Supersetted with
Shrugs:
5x8 - 55lb dumbbells

Tricep Pushdown Machine:
5x8 - 245lbs

[Soopaman]

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)

Curls:
5x8 - 35lbs Dumbbells (Up 10lbs)
Alternated regular with hammer

Forearms:
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.