Bodybuilding Plans And Journal: Week 11 - Goal Setting 101!

Learn how to create a vision and why you should read it everyday.
This Is Week #11. Click here for Week #1.

Greetings, welcome to week #11 of my weekly goals and objectives page/journal. I have begun to calculate the exact number of weeks that we have left until the 2003 Team Universe. We are currently 33 weeks out, that is it, and it will be here before we know it! I expect this year to be the biggest turnout ever. This year an IFBB Pro Card will be awarded to the overall winner. This will undoubtedly draw in the top natural bodybuilders; all of which are trying to cross the ranks into IFBB professionalism.

WEEK #11

Topic of the Week: Goal Setting 101 - Creating A Vision!

This week's topic was split into a new article. Click HERE to learn how to create a vision and why you should read it everyday.

Training - Same As Last Week.

I started training 5 - 6 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
Day #2 Chest & Shoulders
Day #3 Back & Traps
Day #4 Arms
Day #5 Hamstrings & Glutes
Day #6 Calves

On occasions I will have to do hamstrings and quadriceps together but if at all possible I like spending quality time with each muscle. I basically go into the gym and punish the hell out of the muscle group being trained. I use moderate to light weight and really concentrate on squeezing the blood into the muscle. My workouts have been productive and interesting. I love this method of training and plan on using it at least until the 2003 season is over. I just go into the gym with a predetermined number of sets in mind and reap havoc on the muscle group. Use an intelligent approach and try it out I am sure you will like it too. My theory as always has been is that if you are getting sore and you eat to build you will grow.

Cardio

Weekly Cardio Program:

Machine: Treadmill (10% incline)
Time: 15 minutes + 5 warm up minutes
Miles Per Hour (Increase speed every five minutes): 2.0 - 2.5 - 3.0 - 3.4

Since my treadmill has been broken I have been utilizing the elliptical machine at the health club. I use the max incline and a resistance level of 1. I keep my revolutions per minute at 170-180 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 to say the least!

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%!

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

    I met these requirements about 98%, as I forgot to take my ZMA before bedtime one night this week. I cannot do this frequently!

  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 have been improving in this area. I am training with James another one of Maris's protégés and we are having some kick but training sessions. Our chat in-between sets are bodybuilding related and minimal. I will continue to take advantage of having him through my break period from the hospital.

  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 complete all cardio sessions even traveling home for the holidays. I am still gym dependent for cardio training but it has not been a problem for me as of yet.

  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. I used to think about this every night and every cardio and training session. I need to keep it in my mind more often as I used to. I will continue to work hard in this area.

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

  1. Maintain my consistent protein & nutritional plan throughout the week.

  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 have now added HMB and ZMA.

HMB 3000mg
Z-force (ZMA)
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 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. I want to be ready early to have time to play around with the carb up method. I have something different to try this year but I am not sure if it is the best way yet. I think I can come in fuller & much more vascular. 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 time stay positive through the holiday season and start creating your vision today!

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