Bodybuilding Plans And Journal: Week 12 - Personal Vision, 2003!

This week I will share with you my very own personal vision for 2003. Please feel free to copy it and formulate your own if you feel that it will help you in any way when composing your own vision.
This Is Week #12. Click here for Week #1.

Greetings, welcome to week #12 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 32 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 #12

Topic of the Week: My Personal Vision for 2003!

Last week I wrote an extensive article concerning the creation of a personal vision. This week I will share with you my very own personal vision for 2003. Please feel free to copy it and formulate your own if you feel that it will help you in any way when composing your own vision.

Dino's Personal Vision 2003

"This year I will have fun and enjoy life while living a lifestyle that allows me to be the best and excel at doing what I love most in life, bodybuilding. I will diet according to my beliefs going through a strict, discipline, and meticulous regimen in order to achieve that "unbelievable" level of conditioning. I will fuel my physique intelligently via nutrients, water, and supplementation & do so with consistency. I know that eat only to build muscle, get shredded, nourish my body, and represent myself as a successful authority in the sport of bodybuilding. Eating is not a pleasure it is a necessity of life!

I will train intelligently, passionately, and optimistically. I will envision every muscle fiber filling up with blood, working, and responding well to my training techniques. I will train to absolute muscle failure each and every set. I will continue to conduct "sprinter style" cardio sessions throughout the year pushing myself to a new level of cardiovascular endurance. I will continue to believe in myself and represent myself as who I am ultimately working towards becoming. I will give everything that I have emotionally to my life and sport. I will continue to learn new theories and methods always improving my level of intelligence.

I will continue to produce great articles for my sponsors (Bodybuilding.com), friends, and fans that follow me through the great Bodybuilding.com website. I will constantly be aware of my emotional state & consciously remain in total control of my mental state, appearance to others, vocabulary-voice, and all rationalizations that are brought onto me. I will carry myself with true confidence and certainly at all times. As always, I will keep a positive attitude towards my specific goals maintaining the enthusiasm that I have concerning the ultimate outcome of this year. I am charismatic, perceive myself with dignity, and I am tough!

I will live 2003 without fear living as a Jedi-Warrior. I realize that nothing can stop me nor slow me down unless I allow it to happen I am invincible. I believe that all battles can be fought and won."

My Quote (Motto) of the Year:

"Dreams do come true, if we only wish hard enough, you can have anything in life if you will sacrifice everything else for it." ~Sir James M. Barrie~

This vision will undoubtedly lead me into a positive mindset throughout the year. But in order for me to really benefit from this vision statement I must believe it. You cannot simply say this to yourself every morning you must live by the code. This is what you want and now you must do your part and act upon it. I will read this vision statement every morning upon rising and before going to bed. In doing this I will be programming my vision into my subconscious mind. Eventually, if I really believe it, I will be adhering to the lifestyle that supports my vision even when I am unaware. I wish the best of luck to you in creating your personal vision for 2003.

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 - Same As Last Week.

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 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 have been improving in this area. I mentioned last week that I have been training with James, another one of Maris's prot駩s. We are having some kick but training sessions and our chat in-between sets are bodybuilding related and although it is hard to, it is kept to a minimal. We are both very passionate about bodybuilding, particularly this season. I will continue to train with 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 this task 100%. I have been breaking up my cardio session into 3, 5minute sprints. I do 5 minutes before training, 5 in between training different muscle groups, and 5 to finish it off. 15 hard minutes!

  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 will continue to work hard in this area. But sticking to my vision this year will undoubtedly help me in this department.

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 - Same As Last Week.

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 roughly get 300 grams of protein and about 3 pounds of fibrous vegetables. On an up day I get about 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 this year. I would like to try something different this year. I am not sure if it is the best way so I want to try it offstage first. I think that I can come in looking fuller & much more vascular using a slightly different approach. If all goes well and I get lean early enough I will be able to go through some trial peeks and experiment off stage. This will allow me to feel comfortable and confident with my methods on stage.

Till next week, be brave.

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