My Bodybuilding Plans And Journal: Week 4!

Hazard Analysis Critical Control Point (HACCP) has seven key steps that can be related to running a successful operation, be it a kitchen or a bodybuilder.
This Is Week #4. Click here for Week #1.

Hello everyone! Welcome to my weekly goals and objectives page/journal. This is week #4. 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 #4

Topic of the Week: Running Your Physique Like A Successful Business!

Being a dietetic intern and having graduated with a Bachelor of Science degree in dietetics, which is the science of nutrition, is a much broader field of education than most think. I study the sciences of biochemical nutrition, which is my favorite because it can be heavily related to bodybuilding. BUT, my agenda is full of other topics. Being a positive individual I always try to make them relate to my field of interest, which is of course bodybuilding.

I am currently going through a two-week rotation in production. Production concentrates on preparing food for the patients and customers of the hospital. As one would imagine this is an extremely important aspect of running a successful hospital. Patients need nourishment just as much if not more than they do their treatment. The nourishment that they receive must be safe and sanitary. Working in a busy environment the "ball" can be easily dropped and corners can be cut. So, how does the executive chef maintain his everlasting expectations of sanitation and satisfaction? He uses a system called Hazard Analysis Critical Control Point (HACCP).

HACCP guidelines keep his crew in check. Chef runs a vital part of the hospital. In my opinion it is one of the most important divisions and is often over looked by the other departments as being just "the kitchen". The fact is that they have no idea what goes on in the kitchen and take it for granted. Chef runs a successful business, which entails a rather extensive paper trail. Keeping things on file allows him to audit his staff, show proof of proper workmanship if ever audited, and allows him to look back on his past progress. Therefore if Chef finds that his business is right on target he can look at his logs and see what he and his staff has been doing and either keep doing it or find small tweaks to further improve it.

All of this relates to running a successful business. I am an amateur bodybuilder. Running my physique is a job. Running and building my physique is my own business, it is what I do for a living. I too use a paper trail by logging my workouts and trying to equal or better them week in and week out. Now, having said that I have sort of gotten away from keeping a daily log of my food intake. I had done this consistently for about four years, but when I began my internship I was so over whelmed that I decided to let it go. I rationed with myself saying that by this time I should know how to eat, and I do. But I slowly returned to the log mode once again.

First I developed a meal pattern, which is listed in these journals. They are ideal in theory but not for the "real world". I am not always able to eat on time because of the internship schedule or some other reason. By working with chef I realized the true importance of keeping logs and paper trails. I was subconsciously worried because although I knew that I was eating all of my protein, which is the most important nutrient for a bodybuilder, I was still not 100% rest assured. It bothered me, if I wanted to admit it or not. I realize that keeping a log is well worth the extra time it takes to keep one.

HACCP has seven key steps that can be related to running a successful operation, be it a kitchen or a bodybuilder. The first step it to identify all hazards. Well it would be rather difficult for me to identify my hazards if I were not keeping a log of my training and nutritional practices. The second step involves identifying critical control points. A critical control point for a bodybuilder can be related to something such as maintaining proper form and execution during training. By doing this you are properly working the muscle and keeping injury free. This is something that must be watched closely and done consistently in order to keep the business running.

The third step involves setting up standards and procedures. This can be related to the standards that you set for your training and nutrition. The procedures can be related to how you will maintain these standards. By keeping a log you can look back and see if your standards are being met. If you find that you are gaining too much weight you can dig through your paper trial and audit your nutrition log to see what standards are not being followed. Are you timing your carbohydrates wrong? Are you not consuming your protein? These are examples of a few questions you might be looking to answer during your audit.

The fourth step is to monitor you critical control points. So, you have determined that "proper training" is going to be one of your critical control points (CCP). You know that proper form is a CCP. Well, do not just say it do it. Having CCPs are great but they will mean nothing if they are not being followed and monitored. Being the CEO of your business you are in charge of conducting audits and, making sure that your business is always on the right track. This leads right into step five, which involves corrective action. Let us say that during an honest audit you found that your nutrition was not up to par and you began to slip a little in a particular department. You want to promptly take action in an attempt to correct the discrepancy. This allows you to get right back on track ASAP. Once you have found this discrepancy you want to log it so that when you are monitoring your actions you can particularly watch for this. If you have backslid in this department before there is obviously a weak link there and by monitoring it you are halting the damage that it does to your business.

Step six pertains to keeping and developing a record system. This will be done through your logbooks. This will assist you with the final step, which is to verify that your HACCP program is working. If you have developed a HACCP related system and follow it for several months you should be able to verify the effects of the program. If you are making progress, then stay on track or try to improve your system furthermore. If you are not making progress or just maintaining your current level you should conduct a detailed audit and find the discrepancies that are holding you back. Work on these areas because they are your major downfall when it comes to running your business.

Sometimes a revision of the program must be conducted. HACCP systems should be updated regularly making adjustments when needed. Think about it if you do the same thing for the rest of your life you will stay in the same bracket of success for the rest of your life. There is always a higher point to reach, a bigger accomplishment to meet, or another goal to be met. Remember, you are the CEO of your business, which is your body so you are ultimately in charge. If you are not where you want to be or you are not moving towards that area it is you and only you that has the power to change your ways and get on the right track. You are in charge so step up to the plate and only do the things that will benefit your business. Implementing a HACCP related system is a proven way to maintain success so take the time to develop your own and put it into action.

Training

My training has not changed from last week. Here is my full program again:


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.
Warm-up #1 90lbs 15 Repetitions
Warm-up #2 100lbs 12 Repetitions
Set #1 120lbs 8 Repetitions
Set #2 130lbs 8 Repetitions
Set #3 140lbs 6 Repetitions

Lat Pull Downs Alternating (Front to Back) 3 sets @ 6-10 repetitions.
Set #1 100lbs 8 Repetitions
Set #2 100lbs 7 Repetitions
Set #3 100lbs 7 Repetitions

Standing Lat pull-overs with cable 3 sets @ 8-10 repetitions
Set #1 80lbs 10 Repetitions
Set #2 80lbs 10 Repetitions
Set #3 85lbs 10 Repetitions

Hyperextensions 2 Sets @ 8-12 Repetitions
Set #1 10 Repetitions
Set #2 8 Repetitions

Traps

Standing Barbell shrug Rack 3 sets @ 6-10 repetitions
Set #1 90lbs 10 Repetitions (5 "safe cheats" were done with each set)
Set #2 90lbs 10 Repetitions
Set #3 90lbs 10 Repetitions

Standing dumbbell shrugs 3 sets @ 6-10 repetitions
Set #1 45lbs 10 Repetitions (5 "safe cheats" were done with each set)
Set #2 45lbs 10 Repetitions
Set #3 45lbs 10 Repetitions

Biceps

Preacher Barbell curls 3 sets @ 6-8 repetitions
Set #1 45lbs 10 Repetitions
Set #2 45lbs 7 Repetitions
Set #3 45lbs 6 Repetitions

Standing Barbell Curls 3 sets @ 6-8 repetitions
Set #1 45lbs 8 Repetitions
Set #2 45lbs 6 Repetitions
Set #3 45lbs 5 Repetitions

Preacher Dumbbell Curls 3 set @ 8-10 Repetitions
Set #1 15lbs 10 Repetitions
Set #2 15lbs 8 Repetitions
Set #3 15lbs 8 Repetitions

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 as best as I possibly could have done. Even through another hurricane I was well prepared and stocked with tuna fish and green beans. I was once again able to meet all of nutritional needs through the use of protein drinks and tuna fish. I would be lying to you if I were to say that it was not rough. But I did it and that is what counts!

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

    Once again I met these requirements. I planed 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 100%. My weight selections may have went down, 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.

  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 much better, not where I want to be yet in this department. I want to be more confident in my goals, appearance, and presentation. A step ahead, but still 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 is now right on track. I have been eating a few pieces of slices turkey (20-30 rams of protein) or downing pre-made a protein. I realize the importance of this nocturnal meal and the effort is not that difficult. I find my self-falling right back to sleep, which is great.

My goals for the week are:

  1. 1. Maintain my consistent protein intake throughout the week and follow my nutritional meal pattern, which I have recently posted 100%. I also will begin to keep a log once again.

  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 continue to consume a nocturnal meal. I will set an alarm and wakeup during the night to down some protein. 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

Same as last week. Here is the information again.

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.

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