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Bodybuilding Plans And Journal: Week 9 - Prohormone Stack!

The core of the stack, which is the 1AD and the Nor-diol was a recommendation made in Big Cat's prohormone article. I finally found a

By: Dino Pierce


This Is Week #9. Click here for Week #1.

Greetings friends, welcome to week #9 of my weekly goals and objectives page/journal. I calculated the exact number of weeks that we have left until the 2003 Team Universe. We are 35 weeks out, that is it, and it will be here before we know it!

WEEK #9

Topic of the Week: A Review Of My 6-Week Prohormone Stack!

This is the stack that I just finished experiencing.

Week 1-2 900 mg of 1AD with 300 mg of Nor-diol
Week 3-4 600 mg of 1AD with 600 mg of Nor-diol with 300 mg of 4AD
Week 5-6 600 mg of 1AD with 300 mg of Nor-diol with 300 mg of 4AD

The core of the stack, which is the 1AD and the Nor-diol was a recommendation made in Big Cat's prohormone article. I threw in the 4AD in attempt to maintain my libido and sexual function. I think that between using the 1AD and the 4AD the blood androgen levels stay elevated and the mission was accomplished. When I finished this cycle I e-mailed Mr. Ryan Deluca and told him that there was finally a "bodybuilder friendly" prohormone cycle.

I had a great feeling while on the cycle. I was able to get some really great pumps and pushed massive amounts of blood and nutrients into the muscle cells. I put on a solid 5 pounds through the six weeks. I am not sure if the weight gain was muscle tissue or my muscles ability to hold all of the fluid and nutrients. Nonetheless, I am sporting around 5 new pounds of nutrient packed - blood filled muscle tissue.

This cycle is a hang in there cycle. What I mean is... hang in there because the visible results did not become significantly apparent until the last 2 weeks. In weeks 5 and 6 the mirror really started to show some results. The scale went up gradually through the cycle, but the visual effect came later on.

Overall, I would use this cycle again. It was a good building cycle yet it was not terribly strong. It did not cause a drop in sex drive like other Nor-diol cycles do. The secret is the addition of the 1AD and 4AD. I felt strong and maintained a positive mindset through the cycle. I think that in the end I attained the same results that I did on my first prohormone cycle, which consisted of, in my opinion, too much Nor-diol. I think I was taking like 600-900mg a day depending on what week I was in. I remember that the cycle lasted 8 weeks and climbed up then back down. Great results, yes, but bad experience. My blood androgen levels hit the bottom and that is not a fun thing.

The proof and results of the cycle will be revealed in about 2 weeks when photographer Lisa Lee and I do a photo shoot in the French Quarter of New Orleans, Louisiana. You will be delighted to get a sneak peek of what is to come this year. Maris says that I am holding my "fullest tightest look ever".

To wrap up the review this cycle was a physical change. I did not see great strength improvements, which is not a bad thing. Number one, I was not training for strength, therefore I do believe that it has strength enhancing abilities. Number two in bodybuilding it is not how much you can lift, it is how much it looks like you can lift. I recommend this cycle for the person looking to make some quality gains in lean tissue mass.

Training

I started training 5 days a week once more. I still train each body part once a week. The ideal routine is broken down as follows:

Day #1 Quads & Hamstrings
Day #2 Chest & Shoulders
Day #3 Back & Traps
Day #4 Arms
Day #5 Calves

In the past I had posted my actual workout plan. I will no longer be doing this. I now go into the gym and basically punish the muscle being trained. I use moderate to light weight and really concentrate on squeezing the blood into the muscle. My workouts have been much more productive and interesting. I love this method of training and plan on using it at least until the 2003 season is over. Basically I just go in with a set number of sets in mind and attack the muscle. Be intelligent and try it out I am sure you will like it too.

Cardio

A goal of mine this year is to stay in shape year round. This means that performing cardio in the off-season is a necessity. Therefore I am committed to following my cardiovascular program all year long. I start my day off by doing 15 minutes of Max-OT style cardio on my treadmill at home every morning! I wake up extra early sacrificing a little sleep, but I never miss remember my article from week one, I just do what I am supposed to do. The intensity level is considerably lower than it would be during the competition season but I am still burning kilocalories and cranking up the old metabolism.

Weekly Cardio Program: - Same as last week.

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 170 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. Sometimes I break up my cardio routine into (3-4) 5-minute jolt intervals. This allows me to go at an extremely high level of intensity often reaching 190 RPMs on the elliptical. INTENSE!

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 100% on the money! I have started to cycle my carbohydrates in preparation for the 2003 season. Three words to describe the effects, it is working! No doubt, I will be on time this year.

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

    I met these requirements 100%.

  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% this week! The Pumps are awesome.

  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 this with 100% accuracy.

  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 need to think about this more often when I am working. I think about this every night and every cardio and training session. I need to keep it in my mind during the day as well. I will continue to work hard in this area.

My goals for the week are: (SAME AS BEFORE)

  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.

Current Supplementation Plan

Daily Supplement Regimen:

I am taking a 10-12 week break from prohormone use to let my receptors open wide up again. I will also be taking 12 weeks free of ephedra products. I will be adding HMB and ZMA to my regimen really soon.

3000 mg Vitamin C
Multivitamin
Vitamin E
Vitamin A
10 grams L-Glutamine (spread through day)
10 grams of Creatine Monohydrate (post cardio/workout)
Glucosamine
Flaxseed Oil
Calcium

Nutrition

I have begun to cycle the macronutrients in preparation fop the 2003 season. I am going down for 3-4 days and up for one. On down days I get 300 grams of protein and about 2-3 pounds of fibrous vegetables. On an up day I get about 600 - 800 grams of carbohydrates and very little protein. The results have been fascinating. I will be "on time" this year. I do not think that I have ever been in this type of condition 35 weeks out from a show. Being ready early will give me time to play around with the carb up. I will be able to go through some trial peeks and experiment off stage. This will allow me to feel comfortable and confident on stage.

Until next week stay positive and never let anyone stop you from living out your dreams.

Bodybuilding Plans And Journal: Week 9 - Prohormone Stack!
littlekahuna69@hotmail.com

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