Today is December 12th 2009. The purpose of this log is to record what I did during this time so one day I can look back on it and use it for information, help people, and help me with my goals.
I have started a new intensity program, designed to fit my current goals. Toward my last training phase(DC two way split) my joints were aching and took a week break off all weights and another week of light weights/trying new exercises.
Last blast I was failing at 6-8 reps, which I can not do this all the time, I would like to because these is the rep range in my opinion that builds the best mass, for upper body;however I am a believer in cycling intensity and rep ranges so these next four weeks I'll be failing in the 10-12 rep range on most exercises to give my joints a break.
I believe form is crucial and use the slower negatives and exploding positives which recruit more white fiber muscles. White fiber muscles are the muscles responsible for the most muscle growth. Red fibers are endurance. Quick fact: you can stimulant white muscle fibers and red muscle fibers by using white fiber training; however, the opposite is NOT true you can not stimulate white muscle fibers with red muscle fiber training(thats high rep-endurance training).
This is a great training technique to change white muscle fibers..of course some people are genetically born with more white fibers and you can not change this fact but you can sure recruit the ones you do have to the maximum from what I understood out of the Joe Weider training principals.
Most of all this information I got from other people. Dorian yates, Doggcrapp, Joe weider principals, various others.
Next four weeks goals: lose an inch on the waist and gain 0.25 inch on arms.
followed my a week of light or no training
followed by four weeks of continued fat loss, and allowing the failure at 6-8 reps (ill determine this goal after i finish these next four weeks)
Nutrition is down to a science right now I am taking in 3,500 calories 350 protein, 350 carbs, and 75 grams of fat. I count everything on paper every day. I will not be writing this down as I have it on paper.
Sleep 8-10 hours per night on average.
Training: in one of the above paragraphs and you'll see it as I write it down...intensity training in general and as far as I am concerned is the best to make the most gains.
*note* sets are done with a slow negative, slight pause and exploding up. This is the technique that recruits more white fibers.
Cardio: 60 minutes twice per week, 30 minutes twice per week. all four sessions are done on an empty stomach upon awaking.
Supplements: Lean Xtreme, maybe Ec stack (I do not use stimulates at all and if it causes too much discomfort/sleep issues I stop), glycobol, stoked, joint complex, whey protein,super digestive enzymes, acidophulus, mus-blast(post training formula with glutamine peptides),creatine( I do creatine cycling 3-4 days at 20-25 grams per day, then a 3-4 day break than repeat)multi, sometimes extra vitamins if I think i can benefit from them...
with all this said nutrition is the most important and has to be in place before one can make gains. I know I am not taking in huge amounts of calories like I was so my recovery is limited to some degree..and usually during cutting phases if a person does gain muscle it is nothing like taking surplus calories. That is one of the reasons I believe in not staying super lean year round I believe to put on muscle you have to add at least some body-fat and that is what works for myself.
I am still in the 'quote' 'unquote' "off season" and have a six-seven months until my next competition. my goal with this is to slowly cut, not hardcore contest preparation phase and when I start contest preparation for the body fat to be at around ten percent so I can come in good conditioning.
Last weeks weight was 243 Ill update on this. Furthermore, My main goal is the one inch waist reduction and the 0.25 gain in the arms.
I think when doing a strict contest prep it is most likely that a person will not add any muscle mass, I am not saying impossible, just in my opinion , unlikely. Thats why if a person does the off season right they'll have the mass come pre-contest and can really focus on getting shredded instead of worried about being a mass monster coming into the show. worry about the monster mass during the gaining phase.
On hormones: yeah I am going there. My organization NGA allows over the counter only, however, if they cause a positive for anything the competitor is banned. With the recent happenings with the FDA the rules may change,we will see.Which I do not understand why the NGA does not make over the counter only and I am fine with their current rules. I am hesitate about using over the counter hormonal stuff even though it is okay with the NGA so if I am pretty unsure something would cause a positive then I simply follow the Nga's rules and stay away. If I ever want to compete in another organization that is my choice.In addition, I generally stay away from this kind of talk because many people have debating issues with it but wanted to put it out there.
On size: at 23 years old I got my arms up at 18.5 inches pumped without ever using any kind of hormone. my legs 28 inches at the time and 230 lbs.I think that is pretty good for a natural bodybuilder never using a hormone in his life. I see so many guys that do not know how to eat for size and yet take every "super supplement"under the sun, come off and lose their size. I am not going to debate but I truly feel nutrition is where the gains are at..eating big, training intense like you mean it, and sleep. I truley think and feel that hard work carried me though and many people blame their genetics for lack of progress. I say it is intelligent hard work that carries you though
From looking back at old pictures that is why my current goal for this log is to specifically focus on arm size because my arms use to bigger than they are currently. (I had to take off upper body for a year due to a serious injury which was my fault I did not pay attention to my body with form, super heavy reps 4-6 reps for years , training though pain, ) so I think I can get them to 18.5 again and avoid injury my body.we will see...the goal now is 0.25 inch arm gain and a 1 inch waist loss by January 9th 2010.