Did you know?
Shane is training with an injury. Follow his progress here.
I am currently 9 weeks out from the 2008 NPC Arizona Open and my exciting new training plan is working great! Here are more program details as I continue toward contest day!
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The only change I made in my diet from last week is that I took out the SciVation Xtend that was used during my workouts last week.
I'm using the same supplements as last week. The Animal Flex and USPlabs Cissus RX combination has worked GREAT for my joints!
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9 Weeks Out Training
Monday, April 28 - Chest, Shoulders, Triceps, Pullups/Back Extensions/Abs:
This was a solid workout. I like to keep most of the same exercises from week to week. This is because I know what weights I'm using on them and can try to push myself and beat what I did the week before.
When I do new exercises I have to keep adjusting the weight and finding what weight is best for me. This was the case with Smith Machine Shoulder Press. I started out too heavy and only got 6 reps. You have to be careful when doing a new exercise that you start with a lower weight and then increase it. I had only done smith machine shoulder press when I trained shoulders by themselves previously so I misjudged what weight I should be using.
Shane and his training partner, Trevor Walborn, are both preparing to compete in upcoming NPC Teen Nationals competitions. Watch them train, and learn some proper form from these teen bodybuilding experts!
Click The Play Button To Start The Video. Or Download Here: WMV (14.3 MB) - Video iPod (87.9 MB)
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Tuesday, April 29 - Back, Traps, Biceps, Pullups/Back Extensions/Abs:
This was another good workout. The dumbbell rows felt good when I did higher reps. At the gym I train with the dumbbells over 100 lbs; they have very large bars where you grip between the plates. This puts a lot more stress on your forearms, especially if you have small hands.
I feel like I'm doing very well with the higher volume and higher frequency workouts. The key to having high volume while training each body part twice a week is to not train in a lower rep range.
Lower rep range sets require more preparation between sets, generally more rest between sets, and tax your central nervous system much more than higher rep sets. I keep the lower rep sets in the off-season where I'm doing less volume overall and have more rest days between workouts.
I was able to do squatting type movements today and I'm really excited about how well my injury is healing up. I stuck to light weights and make sure my leg was comfortable during all movements and there was no pain. I'll see how my leg feels tomorrow.
Thursday, May 1 - Chest, Shoulders, Triceps, Pullups/Back Extensions/Abs:
I'm continuing to not do deadlifts or barbell rows because of my leg. I'm still getting a great back workout every time. I am concentrating on the contraction when I train back. A lot of people use weights too heavy and aren't able to feel their back very well. I hold the contraction on assisted pullups for one second and back extensions for 3-5 seconds while squeezing hard.
Saturday, May 3 - Quads, Hamstrings, Calves, Pullups/Back Extensions/Abs:
My legs were still sore from doing squatting movements during my last leg workout. I decided to give my glutes a rest and do the same workout I did a week before. I don't want to train my glutes while they're sore when my right glute is still finishing up being recovered.
Sunday, April May 4 - Rest
Conclusion
This week was very productive and I was happy with all of my workouts. My leg continues to get better and I'm feeling better in the gym with every workout. During my contest prep when I was 16, I injured my left tricep three weeks out from the show. Instead of simply working around it for the past three weeks, I pushed it which was the absolute worst thing I could do.
I took off time after my show to heal it and ended up coming back too soon and hurting it even more. In total I was out of the gym for over 6 months and my injury still lingers to this day. That's why I've learned to be very cautious with my injuries. I still have injuries that I have to deal with that originally took place over 5 years ago.
Injury prevention is the most important thing in bodybuilding if you think about it. If you're injured, you can't train. If you do train injured, you'll tear your body up even more.
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Monday, April 28 - Chest, Shoulders, Triceps, Pullups/Back Extensions/Abs:
