Bodybuilding Plans And Journal: Week 14 - Mental Challenges!

People that do not know me think that I am never faced with the same emotional challenges that they face day in and day out. I will be the first to tell you that they are WRONG! This past week was probably the most mentally challenging in a long time.
This Is Week #14. Click here for Week #1.

Greetings, welcome to week #14 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 30 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 #14

Topic of the Week: Battling Mental Challenges!

Some of you may think that I am naturally lean and muscular. People that do not know me think that I am never faced with the same emotional challenges that they face day in and day out. I will be the first to tell you that they are WRONG! This past week was probably the most mentally challenging week that I have experienced in a long time. I was so ready to indulge into some carbohydrate rich foods this past week it was killing me. I felt tired, beat, and run down. I actually could not even get a pump going during arms day, and I love to train arms. It is times like this when you have to step back and look at the entire spectrum. The reason I was feeling so bad on this particular day was because my meal schedule was off. Because of hectic working arrangements I had only consumed three meals by the time 4 PM rolled around. This really hit me hard.

I firmly believe that my will to be successful this year, believing in my vision, and my duty to be loyal to my fans is what allowed me to stick it out. I intentionally wrote about this struggle because it is important for you to see that I am not some genetically gifted bodybuilder that can get into shape with the snap of his fingers. I work and I work hard! I learn from every experience, in this situation I should have trained a little later and/or snuck in another meal before reporting to work. I now know that I will feel really bad if I allow this to happen again so I am that much less likely to let it happen. Bodybuilding is full of emotional challenges. If we make every effort to support those challenges making them easier instead of letting them work against us we are on the path to success.

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.

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 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. I break up my cardio routine into (3) 5-minute jolting intervals. This allows me to go at an extremely high level of intensity often reaching 190 -200 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 am doing great but I will try to take it up a notch just to challenge myself!

  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%, but the effort must increase. I find the RPM meter dropping to the upper 170s. I want to keep it in the 180s. This is a really important goal for me to meet this week. It will be tough but I can do it! 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, reviewing my vision daily has helped me tremendously.

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 remember, mental challenges are always present, but the decisions we make are the result of the ultimate outcome!