Well, it's time to prepare for next week. That means I'll need
to get together my training routine together, as well as my diet.
I've already got my training routine down, so I'll post that. I plan on
following a modified Max-OT training program, and
additionally incorporating two tricep workouts, using the
ROB Concept. If I begin to
see results in my triceps, I will immediately switch over to the ROB concept,
and use it to train all of my body parts.
Unfortunately, my training days are slightly limited, as I have tennis on
Tuesday and Sunday. Therefore, in order to keep my five day split, I will be
forced to train in a Monday/Wednesday/Thursday/Friday/Saturday split. This
is the not end of the world by any means, it just means I will have to stay
more mentally focused at the end of week. So, without further ado, here is the
training program I will be using:
All rep ranges are in parenthesis next to the exercise. I rest 2-3 minutes in
between each set, unless otherwise stated.
Monday - Chest/Forearms/Triceps
3 Sets Incline DB Bench Press (5-7)
3 Sets Flat DB Bench Press (5-7)
1 Set Decline DB Bench Press (5-7)
2 Sets BB Wrist Curls (8-10)
2 Sets Seated Reverse Wrist Curls (6-8)
4 Sets Skull Crushers (5-8) (30 Seconds in between each set)
4 Sets Rope Pulldowns (5-8) (30 Seconds in between each set)
4 Sets DB Overhead Extensions (5-8) (30 Seconds in between each set)
Thursday - Biceps/Triceps
3 Sets EZBar Curls (5-7)
3 Sets Incline DB Curls (5-7)
1 Set Hammer Curls (5-7)
4 Sets Close Grip Bench (5-8) (30 Seconds in between each set)
4 Sets Skull Crushers (5-8) (30 Seconds in between each set)
4 Sets V-Bar Pulldowns (5-8) (30 Sexonds in between each set)
Friday - Shoulders/Abs
3 Sets DB Press (4-6)
2 Sets Military Press (4-6)
2 Sets Lateral Raises (6-8)
3 Sets Leg Lifts (12-15)
3 Sets Cable Crunches (8-10)
Saturday - Back/Traps
3 Sets Bent Over BB Rows (5-7)
2 Sets Weighted Pullups (6-8)
2 Sets V-Bar Lat Pulldowns (6-8)
3 Sets Deadlifts (4-6)
3 Sets DB Shrugs (5-7)
Well, that's my routine. Don't e-mail me and tell me I need
to substitute x exercise for y, and move z where a is. I've switched up my
routine many times, and this is just another rotation. So, deal with it until
I switch it again. That's all for today, we'll get into my diet tomorrow or
later this week.
It's Tuesday, and, although school starts next Monday, so does
my bulking cycle. As much as I need to finish my summer reading, I need to map
out my diet. So, I took an hour yesterday night, and banged it out. Then, I
took another hour to freakin put all the proper spacing in, and make the table
available for all of you to see (If you want to see the work that went into this,
just go to View ---> Source). Anyway, I won't wait any further, and I'll just
make it available for all of you right now:
Meal # Time Food G Carbs G Fat G Protein Calories
1 6:30 AM 1 Scoop ON Whey 3 1.5 23 117
3 Slices 7 Grain Lite 27 1 6 141
1 Cup Skim Plus 17 .2 11 113.8
1 Tablespoon Flax Seed Oil 0 13 0 117
2 9:10 AM 1 Homemade Protein Bar 13.4 7.5 18.5 195.9
3 11:40 AM Salami Sndwch Whole Wheat 38 25 40 530
4 1:05 PM 1 Homemade Protein Bar 13.4 7.5 18.5 195.9
5 (Pre) 3 PM 1 Scoop ON Whey 3 1.5 23 117
1 Cup Skim Plus 17 .2 11 113.8
3 Plain Rice Cakes 30 0 0 120
7 (Post) 4:45 PM 2 Scoops ON Whey 6 3 46 234
34 grams Dextrose 34 0 0 136
8 5:30 PM Skinless Boneless Chicken 0 5 40 205
4 Plain Rice Cakes 40 0 0 160
9 6:30 PM Skinless Boneless Chicken 0 2.5 20 102.5
2 Plain Rice Cakes 20 0 0 80
10 7:30 PM 1/2 Cup 1% Cottage Cheese 6 1.5 14 93.5
1 Cup Skim Plus 17 .2 11 113.8
1 Cup Sweet Potatoes 42 .25 2.3 179.45
11 9:15 PM 2 Scoops Micellar Casein 3 2 48 222
2 Tablespoons Flax Seed Oil 0 26 0 234 Totals 11 Meals 329.8 97.85 332.3* 3441.65
W/O PW 10 Meals 295.8 97.85 286.3* 3121.65
*Grams including incomplete protein. Complete protein: 319 and 273
Impressive, isn't it?
Another thing that must be done is to test out my routine, and figure out what
weights I will be using during at least next week. So, I worked out my
Monday routine today, since the gym was closed for Labor Day yesterday. I will
be finishing my routine from tomorrow-Saturday. Then, I will set
the goals I will want to hit weight-wise next week.
Well, I think that it enough to chuck out for one day. I'll see you all
tomorrow. Peace.
Today I will be talking about supplements.
I feel that supplements can take your game a higher level;
however, they are useless if you do not have the proper
base, which translates into a good diet and routine.
Since I have worked out my diet and routine, I am ready
to move onto the next step: supplementation.
Note that the supplements in red have caloric values
which have already been accounted for in the diet:
I try to limit my supplements to only when they are needed.
Most people don't even consider things like protein
powder, dextrose (aka sugar), or EFA's (essential fatty acids, aka the Flax Seed Oil)
to be supplements because they are protein/sugar/fat
in a more concentrated form, and no more of a supplement than a chicken breast;
however, they are classified as dietary supplements, so
I am listing them as such.
Now, all the pieces of the puzzle have come together. I
started off with a workout routine, which will build muscle.
Then, I added the diet which will provide my muscles the
nutrients they need to grow. Finally, I added supplements,
which will assist this process. So, the only thing left
to do is to enable myself to track progress. This is
accomplished by keeping a workout log, and by taking
measurements and pictures, so I can physically prove to
myself that the changes are taking place, and improvements
are being made. I will work on measurements later this
week. That's all for today; I need to go pound out a
leg workout. See everyone tomorrow.
Feel free to e-mail me at fatal007gb@hotmail.com
or MYNAMEIZGREG@hotmail.com with any
questions or comments. Coldwater Creek
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If you do, I have the right to legally pursue you, and I will.
