Bodybuilding Plans And Journal: Week 13 - Contest Preparation Breakout Plan!

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.
This Is Week #13. Click here for Week #1.

Greetings, welcome to week #13 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 31 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 #13

Topic of the Week: My Actual 2003 Contest Preparation Breakout Plan!

As of now I am about 19 weeks out from my first of four contests that I have in mind for this year. I will post the actual dates when I find out what they are. For now I can tell you that I am going to enter the 2003 Regional Competition, The Southern Classic, for the third time. This contest is always held in the first weekend of June. Recently I have been like a racehorse itching to get out of the starting gate, but the time has come and the gates have opened. I am beginning to set the path, which will be an all out sprint, ultimately leading us to the 2003 Team Universe. If you have ever wanted to learn how bodybuilders get unbelievable shredded now is the time to pay close attention to what I am doing.

So, what changes are going to be made now that the gates are opened?

CARDIOVASCULAR TRAINING

My cardiovascular training will be much more controlled. In the past I was conducting Max-OT style cardio sessions but I was not adhering to the rules 100%. I will be a little more structured now. I will use the elliptical and keep the RPMs over 180, which is 10 RPMs above my off-season mark. I will conduct the sessions in three 5-minute sprinter style bouts. Going at it for a solid 5 minutes allows me to hit it really hard, harder that I would be capable of doing if I were going at it for a full 15 minutes.

RESISTANCE TRAINING

I will not log my training regimen because I will always go for muscle failure no matter what. Besides, I plan on continuing to switch up my routines on a weekly basis, therefore logging would be useless. I will continue to go in and work each muscle to exhaustion. I will train intelligently and avoid injury at all costs. I will pay attention to how my body feels when training. If I feel like going heavy I will. If I feel like repping out I will. Either approach will result same, a fatigued muscle.

NUTRITION

I will continue to cycle my macronutrients in a 3:1 fashion. Three days will consist of 300 grams of protein (2 grams X body weight) and 3 pounds or more of fibrous vegetables. I will use spinach, broccoli, cauliflower, and green beans to achieve my unbelievable level of conditioning. On my one day up I will use the powered version of Gatorade and Powerade to carb up with. I will take in 800 grams of this liquid carbohydrate on my up day. I will also continue to drink 2 gallons of water every day.

SUMMARY

This may not seem too different than my off-season tactics, but I try to keep my "off-season" training intense and effective just as I do when preparing for a bodybuilding competition. I do get a little more psyched up beginning about 5 months out from a contest. But the reason I stay so focused year round is because I look at every part of the year as preparation for my next contest season. The latter holds true for my nutrition, training, and supplementation regimen.

I will be really observant and watch my body. I will make adjustments monthly, once I am in contest condition I can play around with "peak out" methods and maintain my level of conditioning, but I have a long road to meeting that point of the year. I take a slow gradual approach and that is why I am able to keep most of my muscle in the contest season. The slower the better when fat loss is the issue. I make my contest-training period a lifestyle not a crash diet. Yes, I do diet for a long time, but this is what works for me. It is a lifestyle for the truly dedicated, serious competitor!

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 protégés. 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 be training on my own from now on as I am returning to the hospital and will be on a tight schedule that will not allow me to train with a partner.

  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 reviewing my vision daily has been helping me already.

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, believe, because there is always a way!

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