Bodybuilding Plans And Journal: Week 3 - Nothing CAN Stop You!

This is sort of a my path to the 2003 competitive season. I have decided to post my weekly plans to the world in attempt to show you the way. #3
This Is Week #3. Click here for Week #1.

Hello everyone! Welcome to my weekly goals and objectives page/journal. This is week #3. It is sort of a "Dino's path to the 2003 competitive season" page. I have decided to post my weekly plans to the world in attempt to "show you the way." I want to show you that natural bodybuilding can be done if you have the drive to do so.

WEEK #3

Topic of the Week: Nothing CAN Stop You!

I was intrigued by an article that Skip La Cour wrote. I remember reading this article a long time ago, but Skip recently resent it out to the fans that are on his mailing list. I reread the article and it was instantaneously refreshed in my mind. I like doing this occasionally; I will reread something that really motivated me and made me think about where I am in life, particularly in concerns of my bodybuilding goals. I reference several times to Skip's article because it is a great one, and for those of you who have not read it you will really be motivated by this weeks topic.

When I titled this week's topic I was being a little sarcastic by playing a pun on a what is supposed to be motivating phrase. When you read the phrase it can be interpreted in two ways. The optimist will see it as a positive and reinforcing phrase. The pessimists will see it differently. They may read it as the truth realizing the nothing can be the biggest passive obstacle in the world. Now, the intellectual optimists may see the phrase in this manner as well, but they have the power to take action and make that phrase mean what it really is supposed to mean. It is this type of person that lets absolutely nothing stand in their way.

This article will have a direct impact on the quality and direction in which your life is headed. I advise you to read this article anticipating the best outcome. Be positive in your approach because what you are about to read is powerful!

The core of the article is centered on a simple question. As you all know we only have one life to live. I want you to think about why it is that you are not either living out the life that you want or making every effort towards living that life. I realize that you may be satisfied with your current accomplishments. I still believe that you realize that there is more to come, there is much more that can be accomplished. Sometimes it may seem that even though there is more to be done we are at a concrete wall and cannot break through to reach those new limits. I assure you that concrete walls are breakable.

Knowing this, we realize that what we have accomplished is not enough to move us into that "next level." There will always be a higher level in everything we do. We understand that growth (physically & mentally) must be consistent in order to meet our outstanding bodybuilding goals. Once that "next level" is obtained we must reset the standards and reach for a new "higher level." Everlong improvement is the key to continuous lifelong and bodybuilding accomplishments.

Never being fully satisfied can be a powerful tool for the strong willed. That emotion of angst can be effectively dealt with and used to our advantage. Angst is a common emotion among highly successful and motivated "go getters" like ourselves. But, angst must be dealt with properly or it will bring us down. Powerful and motivational individuals like myself, you, Skip La Cour, and a great many others are not the exception to the rule either. We encounter mental and emotional challenges every day just as you do. With everything that I have accomplished in my lifetime I am not even close to being satisfied with my achievements.

Often times I do not even realize what I have done until I look back on specific events. I still constantly battle to become a better bodybuilder. Angst may attempt to make me lose my perspective, become overwhelmed, and make obstacles that I must overcome much tougher than they actually are. The difference between angst making or breaking me is my mental ability to always find a way and overcome or use the angst to my advantage to strive harder and harder and harder each and everyday.

Skip states in his article that he has a close friend, which is kind enough to allow him to rattle on all day about his future dreams. He tells her how he is "certain" that he is going to accomplish them all. One day when thinking about what he was doing he realized that the words, which he was spewing and the emotion he exuded was often delivered unfocused and in a scatter-brained type manner. He realized that he was saying that he was going to achieve his dreams, identify his specific challenge, and figure out how to overcome challenges some unspecified time in the future. He realized that he was full of hot air!

Well one day his friend, who is one of his biggest supporters, stopped him stone cold in his tracks. Out of pure concern for Skip's anxiety she surprised him with one simple question. She said Skip "what's stopping you?" Damn, his heart must have dropped in the face of reality. "What's stopping me?" he answered. Skip said that his exact words were: "Well... well... uh... uh... nothing.... I guess?"

Skip began to think about what was stopping him. He continued to ask himself that same question several times during the following several days. The more he thought about it the more he realized that he could not specifically identify any one thing. Skip realized that the more he thought about it the more his original answer of NOTHING became emphatic.

"NOTHING!"

Skip, like many of us became overwhelmed with his challenges. In his unnoticed anxiety, he did not even take time to identify the challenges he had. The same challenges that he had to face in order to overcome his previous state and prevail to that next level. Skip's friend's question had a profound effect on him. You can use the same question to your advantage for the rest of your life. Make asking yourself "what's stopping me?" a regular habit. Every time you ask yourself this question, if you are really committed to accomplishing your goals you will find the same answer over and over again. NOTHING, it is nothing that is stopping you! Skip realized most of what he thought was stopping him from reaching his bodybuilding and life goals in general were illusions. Skip stated that he was "making mountains out of mow hills."

When times get tough you have the power and ability to dig deep and step up to challenges! You have the power to be the type of person that when backed into the concrete wall always manages to find a way out. You can burst through any challenge or obstacle, which is in your way! When the "going gets tough - you get going." The key to success is having the choice and acting upon the ability to be proactive. Do not get backed up against the concrete wall, take action NOW! In the words of Rage Against The Machine's lead singer Zach Del Rocha, "if we don't take action now we'll settle for nothing later."

I ask you to really think about how few things can actually stop you. Once you realize that those "unspecified, intimidating, and overblown obstacles are merely illusions" as Skip says, are created in our minds you can overcome them. So my friends, what is stopping you? NOTHING is stopping you, at least not anymore! Train hard, be a fighter, follow your dreams, and never be afraid to work hard and believe in yourself! You gotta be a tank (1)!

Training

I have switched my training regimen from training 5 days a week to training 3 days a week. This was a recommendation that Maris Lee (long time nutritional/bodybuilding guru) made to me. I respect his input and decided to try it for 6 weeks. I am really busy and training 3 days a week allows me to lose some stress by not having to be thinking about when the heck am I going to train today, allowing me to recuperate adequately, and stay hungry for the gym.

I train each body part once a week. The routine is broken down as follows:

Day #1 Quads, Hamstrings, & Calves
Day #2 Chest, Triceps, & Shoulders
Day #3 Back, Biceps, Traps, & Forearms

I train when it is the most convenient time for me. I never train on the same three days of each week since my schedule does not allow for that much of a set schedule. I also schedule my training days to happen when I feel the most up to it. After being secured at 5:30 pm and being on my feet all day I do not feel like I can attack a full tilt workout like I would be able to first thing in the morning after a meal or two.


Training My Chest!

This week I am posting my actual workout plan of action. I must note that I do conduct warm up exercises. I usually just use a light weight and crank out 12-15 reps. I will warm up until I feel that I am ready to attack the workout while avoiding injury. Due to the fresh start of logging my workout for you the Back, Trap, and Triceps specifics will be listed in the following article. All other specifics are listed below.


Training day #1: Quads, Hamstrings, & Calves

Quads & Hamstrings

Front squats 3 sets @ 8-10 repetitions used as a warm up exercise.
Set #1 115lbs 10 Repetitions
Set #2 135lbs 10 Repetitions
Set #3 155lbs 8 Repetitions

Close stance squats 3 sets @ 6-10 repetitions.
Warm-up #1 185lbs 10 Repetitions
Set #1 225lbs 10 Repetitions
Set #2 250lbs 7 Repetitions
Set #3 260lbs 7 Repetitions

Wide stance "SUMO" squats 3 sets @ 8-10 repetitions.
Set #1 135lbs 10 Repetitions
Set #2 155lbs 10 Repetitions
Set #3 175lbs 10 Repetitions

Leg extensions 1 set @ 8-10 repetitions **(I plan on adding more of these in next week, I would like to do 3 sets)**
Set #1 40lbs 15 Repetitions **(Too light)

Leg curls 1 set @ 8-10 repetitions **(I plan on adding more of these in next week, I would like to do 3 sets)**
Set #1 60 lbs 10 Repetitions

Calves

Standing calve press 3 sets @ 6-10 repetitions
Warm-up #1 180lbs 10 Repetitions
Set #1 200lbs 8 Repetitions (Feet straight)
Set #2 200lbs 8 Repetitions (Feet in)
Set #3 200lbs 8 Repetitions (Feet out)

Donkey/Press 3 sets @ 6-10 repetitions
Warm-up #1 70lbs 10 Repetitions
Warm-up #2 100lbs 10 Repetitions
Set #1 200lbs 8 Repetitions (Feet straight)
Set #2 200lbs 8 Repetitions (Feet in)
Set #3 200lbs 10 Repetitions (Feet out)

Anterior Presses 3 Sets @ 15 Repetitions
Set #1 15 Repetitions (Feet straight)
Set #2 15 Repetitions (Feet in)
Set #3 15 Repetitions (Feet out)

Click HERE for a printable log of this exact workout!

Training day #2: Chest, Triceps, & Shoulders (Forearms may be done on Chest or Back Day)

Chest

Flat Bench Press/Hammer Strength 3 sets @ 4-8 repetitions.
Warm-up #1 90lbs 15 Repetitions
Warm-up #2 120lbs 10 Repetitions
Set #1 140lbs 8 Repetitions
Set #2 150lbs 5 Repetitions
Set #3 160lbs 4 Repetitions

Decline Bench Press/Hammer Strength 3 sets @ 6-8 repetitions.
Set #1 180lbs 7 Repetitions
Set #2 190lbs 6 Repetitions
Set #3 200lbs 6 Repetitions

Incline Bench Press/Hammer Strength 3 sets @ 4-6 repetitions.
Set #1 170lbs 4 Repetitions
Set #2 170lbs 4 Repetitions
Set #3 170lbs 4 Repetitions

Shoulders

Standing Military Press 3 sets @ 4-10 repetitions
Set #1 85lbs 10 Repetitions
Set #2 100lbs 5 Repetitions
Set #3 100lbs 4 Repetitions

Behind the Neck Standing Military Press 3 sets @ 6-8 repetitions
Set #1 85lbs 7 Repetitions
Set #2 85lbs 6 Repetitions
Set #3 85lbs 6 Repetitions

Triceps

Close Grip Bench Press on a machine 3 sets 6-8 repetitions
Set #1 100lbs 7 Repetitions
Set #2 100lbs 6 Repetitions
Set #3 100lbs 5 Repetitions

Body Dips 3 sets 8-12 repetitions
Set #1 10 Repetitions
Set #2 10 Repetitions
Set #3 10 Repetitions

Forearms

Reverse Wrist Curls 3 sets @ 6-8 repetitions.
Set #1 30lbs 7 Repetitions
Set #2 30lbs 6 Repetitions
Set #3 30lbs 6 Repetitions

Regular Wrist Curls 3 sets @ 6-8 repetitions.
Set #1 80lbs 5 Repetitions
Set #2 80lbs 5 Repetitions
Set #3 80lbs 4 Repetitions

Click HERE for a printable log of this exact workout!

Training day #3: Back, Biceps, & Traps

Back

Close Grip Cable Rows 3 sets @ 6-10 repetitions.
Wide Grip Bent over Barbell rows 3 sets @ 6-10 repetitions.
Lat pull downs 3 sets @ 8-10 repetitions
Lat pull downs Behind the neck 3 sets @ 8-10 repetitions

Traps

Standing Barbell shrugs 3 sets @ 6-10 repetitions
Standing dumbbell shrugs 3 sets @ 6-10 repetitions

Biceps

Standing Barbell Curls 3 sets @ 6-8 repetitions
Preacher Barbell curls 3 sets @ 6-8 repetitions

Click HERE for a printable log of this exact workout!

Cardio

Same as last week.

Weekly Cardio Program:

Machine: Treadmill
Time: 15 minutes + 5 warm up minutes
Miles Per Hour (Increase speed every five minutes): 1.8 - 2.5 - 3.0 - 3.4

I sometimes get on the elliptical machine on the weekends at the health club when I train in the morning. I used the max incline and a resistance level of 1. I keep my revolutions per minute at 160 or above. I go 5 min pedaling forward for glutes & hamstrings, 5 minutes back pedaling for quadriceps, and repeat the first 5 minutes over again. I like the elliptical it gives me a break from the treadmill and it is really smooth on the joints.

Weekly Goals & Objectives

I love setting short-term daily, weekly, monthly, and yearly goals. Goal setting is a great habit. Once you set and accomplish your smaller daily goals your larger scale goals have moved that much closer to being accomplished. Great days compiled over a consistent time period equal results in the end. To improve my performance every day of the week, I outline my goals and objectives. These are things that I must accomplish during the week in order for it to be considered a successful one. Each week I will review how well I did in attempting to accomplish them.

My goals for the week were:

  1. Maintain my consistent protein intake throughout the week and follow my nutritional plan 100%.

    I managed to do this perfectly. Even through a hurricane/tropical storm I was well prepared and stocked with tuna fish and green beans.

  2. I must follow my supplementation plans 100% every day of the week.

    Once again I met these requirements. I planned ahead and brought all of my supplements with me, knowing I would not be home for a couple of days.

  3. I must use an intelligent weight selection when training. I need to concentrate on working and building the muscle utilizing great execution during training. I must get inside the muscle mentally to understand what I am doing during each exercise. I must attempt to go as heavy as possible while maintaining perfect form and execution during the movements.

    I managed this much better than I did the previous week. My weight selections may have went down slightly, but the results were worth it. I can actually feel the muscle much more during execution and the following day's delayed onset muscle soreness (DOMS) was really apparent. These things will ultimately result in muscular hypertrophy.

  4. I must complete my cardio sessions, which are scheduled every morning. They will be done according to the prescribed intensity or with an increased level of intensity.

    I managed to do this despite the storm conditions. I did not complete the "morning cardio" session, however, I managed to squeeze one in later that evening. Hey sometimes you gotta go with the flow. I see this as a good sign I managed to complete the cardio regimen, different time - same day. Works for me!

  5. I must constantly remember what my goal for the 2003 competitive year is (NPC Team Universe)! I must present myself as a National level bodybuilder. I need to be assertive, proud, maintain eye contact, realize who I am becoming and live it out. I need to do this to be where I want to be next year and to represent my sponsors (Bodybuilding.com) with honor.

    I did well but net well enough in this department. I want to be even more confident in my goals, appearance, and presentation. A step ahead no doubt, but not there yet.

  6. I must begin to consume an nocturnal meal. I will set an alarm and wakeup during the night to down a protein drink. This will keep me anabolic at all times, which is critical during the off-season. It is all about being anabolic and growing muscle right now.

    This one was tougher than I thought it would be. I actually had to drag myself out of the rack one night, but I made it to fridge and downed the protein shake that was "chill'n" there waiting to replenish the muscle bellies. I am getting better at this because I realize the importance of it.

My goals for the week are:

  1. Maintain my consistent protein intake throughout the week and follow my nutritional meal pattern, which I have recently posted 100%.

  2. I must continue to follow my supplementation plans 100% every day of the week.

  3. I must use an intelligent weight selection when training. I need to concentrate on working and building the muscle utilizing great execution during training. I must get inside the muscle mentally to understand what I am doing during each exercise. I must attempt to go as heavy as possible while maintaining perfect form and execution during the movements.

  4. I must complete my cardio sessions, which are scheduled every morning. They will be done according to the prescribed intensity or with an increased level of intensity.

  5. I must constantly remember what my goal for the 2003 competitive year is (NPC Team Universe)! I must present myself as a National level bodybuilder. I need to be assertive, proud, maintain eye contact, realize who I am becoming and live it out. I need to do this to be where I want to be next year and to represent my sponsors (Bodybuilding.com) with honor.

  6. I must begin to consume a nocturnal meal. I will set an alarm and wakeup during the night to down a protein drink. This will keep me anabolic at all times, which is critical during the off-season. It is all about being anabolic and growing muscle right now.

Current Supplementation Plan

Daily Supplement Regimen:

3000 mg Vitamin C
Multivitamin
Vitamin E
Vitamin A
30 grams L-Glutamine (spread through day)
15 grams of Creatine Monohydrate (post cardio/workout)
Nighttime ZMA
Glucosamine
EFAs
Calcium
Ripped Fuel** (Progressed to two capsules before training with weights and sometimes in the morning)

Nutrition

At this point I am not too concerned about being as precise concerning my exact nutrient totals. All I am worried about is getting in at least 300 grams of protein a day. Additionally, I take all of the supplements listed above but the times vary depending on when I can down a meal to take my supplements with. I do not keep a food log anymore. This is the first time in about 4 years that I have stopped doing this but I feel that I know how to eat now. This is also the first time in a long time that I use a set meal pattern. I am really busy and I do not want too much added pressure and stress because it is bad enough as is, but I do want to assure myself that I am feeding the muscle adequately. I know that when I began to prepare for the 2003 contest season I will maintain either a log or a patterned program and eat according to a strict meticulous schedule for 25 - 30 weeks. I need to stay in that habit and make it part of my life as a bodybuilder.

Current Nutrition Plan

Meal #1 Pre-Cardio (5:30 AM) Protein Carbs Fat
1 Scoop 4 Scoops VP2
10-20oz H2O
24
0
1
0
. 5
0
Meal #2 Post-Cardio (7:00 AM) Protein Carbs Fat
1/2 lb. Ex. Lean Ground Turkey
1 Can Tuna Fish
1 Can Green Bean
1 T Promise
40
32.5
*1.75
0
0
0
**3.5
0
2
2.5
0
0
Meal #3 (8:00 ?till empty) Protein Carbs Fat
4 Scoops VP2
1 Gallon H20
96
0
4
0
2
0
Meal #4 (1:00 PM) Protein Carbs Fat
2 Cans Tuna Fish
1 Can Green Bean
1 T Promise
65
*1.75
0
0
**3.5
0
5
0
0
Meal #5 (3:30 PM) Protein Carbs Fat
2 Cans Tuna Fish
2 Can Green Bean
1 T Promise
65
*1.75
0
0
**3.5
0
5
0
0
Meal # 6 (5:30 PM) Protein Carbs Fat
1/2 lb. Ex. Lean Ground Turkey
1 Can Tuna Fish
1 Can Green Bean
1 T Promise
40
32.5
*1.75
0
0
0
**3.5
0
2
2.5
0
0
Meal # 7 (7:30 PM) Protein Carbs Fat
3 Chicken Breast
1 Can Green Beans
1 T Promise
75
*1.75
0
0
**3.5
0
5
0
0
Meal # 8 (9:30 PM) Protein Carbs Fat
12 Egg Whites
2 Can Green Beans
1 T Promise
42
*1.75
0
0
**3.5
0
0
0
0
Meal #9 (1:00 AM) Protein Carbs Fat
2 Scoops VP2
10-15 oz H2O
48
0
2
0
1
0
Additional Essential Fats: Protein Carbs Fat
4 Organic Flax Oil 0 0 4

TOTALS:

570.5g Protein = 2282 Kilocalories

28g Carbs = 112 Kilocalories

31.5g Fat = 283.5 Kilocalories

2677.5 = Total Kilocalories

*Not a significant source of protein, however it is added into the calorie count due to the possibility of it finding its counterpart to become complete.

**Half of the carbohydrate count was removed due to the fiber content and the human body's inability to digest fiber.

This meal pattern is slightly flexible. I may substitute green beans for another fibrous vegetable or a lean protein source for another, but in general this is what I have been doing. The gallon of protein described in meal #3 is the backbone to constant amino acid replenishment. I sip on this thing all day long. But I manage to finish it every day. It really helps give me piece of mind concerning muscle protein sparing.

This is the schedule of a non-training day. The only difference is the addition of carbohydrates on the training days. I sip on a glycogen replenishment drink during training, which consists of 100 grams of carbohydrates. I do the same for my post workout meal, which immediately follows my training session. As you can see the total carbohydrates taken in on a "training day" will get bumped up by 200 grams. After the post training meal I begin to consume foods amongst the regular scheduled meal pattern within an hour or two following the post training meal/replenishment drink.

References 1. La Cour S. "What's stopping you?" Skip La Cour's Mass Machine. Web Site Link. 26 Sept 2002.

Click HERE for Week #4!

Dino Paul Pierce, CFT (III)
B.S. Dietetics
Natural Bodybuilder