Training To Get My Pro Card - Week 1!

I am going to be training for the USA's until July of 2003.
NOTICE: This is article #1 of this series. Click HERE for the front page.

My Training Strategy

4-day Split

Day 1 - Legs
Day 2 - Chest/Triceps
Day 3 - Shoulders / Traps
Day 4 - Back / Biceps
Day 5 - Off
Repeat

TeamDixon's training strategy is a two-fold approach. We divide our workouts into two categories. First is our Power day. Our power days are for squats, bench, and dead lift only. On this day we are working on our limit strength. (Limit Strength is absolute strength enhanced by nutritional supplements, ergonomic substances of any form or other techniques.) We will be doing heavy singles followed by a few working sets of five reps. Then we will finish up with some dumbbell work. Our second type of workout will be our Support day. On this day we will reverse the body parts.

Example: On our power day we will do squats first and finish with hamstrings, on our support day we will do hamstrings first and finish with squats.

TeamDixon believes in training as heavy as possible all the time so we can get as strong as we can during the bulking phase. When we begin contest prep we will still try to get stronger as the contest approaches. Obviously we will lose some of our strength due to lack of calories and cardio but we'll still try to stay as strong as possible. The way this program is set up, it cycles 4 on and 1 off. Sounds tough? Well it is, but it's not written in stone.


Monday

Back & Biceps

Pull-ups - 3 x 15
Hammer Strength Low Row - Drop sets 3 x 8ea @ 540, 360, & 180
Hammer Strength High Row - Drop sets 3 x 8ea @ 450, 360, & 270
Machine Preacher Curls - Drop sets 3 x 8ea @ 150, 120, & 90

Click Here For A Printable Log Of Monday's Workout!


Tuesday

Calves & Abs

Reverse Crunches - 1 x 12
Crunches - 1 x 12
Reverse Crunches - 1 x 12
Calf Raises on Hack Machine - 3 sets to Failure @ 200lbs {3 Giant Sets}

Click Here For A Printable Log Of Tuesday's Workout!


Wednesday
Legs

Squats - 405 x 1, 435 x 1, 445 x 1, and 460 x 1
Hack Squats - 3 x 5 @ 360
Dumbbell leg curls - 1 x 15 @ 80, 1 x 12 @ 90, 1 x 8 @100, 1 x 8 @ 120, 1 x 8 @ 140
Single Leg Extensions - 1 x 15 @ 80, 1 x 12 @ 90, 1 x 8 @ 100, 1 x 8 @ 120, 1 x 8 @ 140

Click Here For A Printable Log Of Wednesday's Workout!


Thursday

Day of Rest


Friday

Chest

Tricep Push downs - 1 x 15 @ 50, 1 x 15 @ 70, 1 x 12 @ 90, 1 x 8 @ 110, 1 x 8 @ 130
1 arm overhead Extension - 11 x 15 @ 35, 3 x 8 @ 50
Reverse Pull-downs - 1 x 15 @65, 1 x 8 @ 75 1 x 8 @ 85, 1 x 15 @ 65
Kickbacks - 1 x 15 @ 30, 1 x 8 @ 35, 1 x 8 @ 40
Seated Chest Press - 1 x 25 @ 160, 1 x 15 @ 200

Click Here For A Printable Log Of Friday's Workout!


Saturday

Back & Biceps

Dead lifts - 1 @ 455, 1 @ 455, 1 @ 435, 1 @ 385, 1 @ 385, 5 @ 365, 5 @ 365, 5 @ 365
Pull-ups - 3 x 12
Seated Rows - 1 x 12 @ 150, 2 x 8 @ 200
Barbell Curls - 2 x 8ea @ 95, 105, 115, and 125 - Drop sets
Concentration Curls - 2 x 8 @ 50

Click Here For A Printable Log Of Saturday's Workout!


Sunday

Front Military Press - 1 x 15 @ 185, 1 x 8 @ 225, 3 x 6 @ 245
High Pulls - 2 x 8 @ 135, 2 x 8 @145
Incline rear Deltoids - 1 x 15 @ 50, 2 x 8 @ 60
Straight Bar Front Raise - 1 x 15 @ 45, 1 x 12 @ 65, 3 x 8 @ 85

Click Here For A Printable Log Of Sunday's Workout!

Weekly Nutrition Plan

Day 1

Breakfast at 5:30 Pre-workout
Muscle Milk 2 scoops
Prolab Glutamine Anhydrous 1 scoop
Oatmeal ½ cup
Soy Milk 4 oz
Banana 1 large

Meal at 8:30 Post-workout
Yams 8oz
Ultra Pro 7 - 4 scoops
Dextrose 2 scoops
PowerAde Thirst Quencher 32oz

Lunch at 11:30
Baked Orange Roughy 8oz
Long Grain Brown Rice 1cup
Corn 1 cup

Meal at 2:30
Round Beef 8oz
Long Grain Brown Rice 1 cup
Mixed Vegetables 1 cup

Snack at 5:30
Ultra Pro 7 - 4 scoops
Lender Plain Bagel 1 each
Cream Cheese 1 tbsp

Dinner at 8:30
Lean Beef Top Round 8oz
Broccoli 6 oz

Snack at 11:30pm
Ultra Pro 7 - 4 scoops
Prolab Glutamine 1 tsp

Day 2

Breakfast at 5:30 Pre-workout
Muscle Milk 2 scoops
Prolab Glutamine Anhydrous 1 scoop
Quinoa 1 cup
1% Milk 4 oz
Banana 1 large
Almonds

Meal at 8:30 Post-workout
Ultra Pro 7 - 4 scoops
Dextrose 2 scoops
PowerAde Thirst Quencher 32oz
Yams 8oz
Lean Ground Beef 6 oz

Lunch at 11:30
Chicken Breast 8 oz
Long Grain Brown Rice 1cup
Broccoli 1 cup

Meal at 2:30
Lean Ground Beef 8oz
Long Grain Brown Rice 1 cup
Corn 1 cup

Meal at 5:30
Ultra Pro 7 - 4 scoops
Chicken breast 8 oz
Long Grain Brown Rice 1 cup

Dinner at 8:30
Chicken Breast 8 oz
Yams 6 oz

Snack at 10:00pm
Ultra Pro 7 - 4 scoops
Prolab Glutamine 1 tsp

Day 3

Breakfast at 5:30 Pre-workout
Muscle Milk 2 scoops
Prolab Glutamine Anhydrous 1 scoop
Quinoa 1 cup
1% Milk 4 oz
Banana 1 large
Almonds
Cinnamon 2 tsp

Snack at 8:30 Post-workout
Ultra Pro 7 - 4 scoops
Dextrose 2 scoops
PowerAde Thirst Quencher 32oz
Yams 8oz
Lean Ground Beef 6 oz

Lunch at 11:30
Chicken Breast 8 oz
Long Grain Brown Rice 1cup
Broccoli 1 cup

Meal at 2:30
Lean Ground Beef 8oz
Long Grain Brown Rice 1 cup

Meal at 5:30
Ultra Pro 7 - 4 scoops
Chicken breast 8 oz
Long Grain Brown Rice 1 cup

Snack at 5:30
Ultra Pro 7 - 4 scoops
Prolab Glutamine 1 tsp

Dinner at 8:30
Sliced Chicken Breast 8 oz
Spinach 3 cups
Avocado 4 oz
Light Italian Dressing 4 tbsp (Chicken Avocado Salad)

Day 4 - Training Off Day

Breakfast at 5:30
Egg Whites 6 each
Prolab Glutamine Anhydrous 1 scoop
Quinoa 1 cup
1% Milk 4 oz
Banana 1 large
Almonds
Cinnamon 2 tsp

Snack at 8:30
Ultra Pro 7 - 4 scoops

Lunch at 11:30
Chicken Breast 8 oz
Long Grain Brown Rice 1cup

Meal at 2:30
Ultra Pro 7- 4 scoops
Chicken breast/Bagel sandwich 1

Snack at 5:30
Ultra Pro 7 4 scoops
Prolab Glutamine 1 tsp

Dinner at 8:30
Beef Top Round 8 oz
Spinach Salad 2 cups w/ tomatoes
Slithered Almonds .25 cup
Egg chopped 1 whole
Balsamic Vinaigrette 2 tbsp

Snack at 10:00
Ultra Pro 7- 4 scoops

Day 5

Breakfast at 5:30 Pre-workout
Egg Whites 6 each
Prolab Glutamine Anhydrous 1 scoop
Quinoa 1 cup
1% Milk 4 oz
Raisins .25 cups
Honey 3 tbsp

Meal at 8:30 Post-workout
Ultra Pro 7 4 scoops
Dextrose 2 scoops
PowerAde Thirst Quencher 32oz
Orange Roughy 8 oz
Long Grain Brown Rice 1 cup
Broccoli 2 cups

Lunch at 11:30
Chicken Breast 8 oz
Long Grain Brown Rice 1cup

Meal at 2:30
Lean Ground Beef 8oz
Yams 2 cup

Meal at 5:30
Ultra Pro 7- 4 scoops
Chicken Breast 8 oz
Long Grain Brown Rice 1cup

Dinner at 8:30
Steak 8 oz
Yams 1 cup

Snack at 10:00
Ultra Pro 7- 4 scoops

Day 6

Breakfast at 5:30 Pre-workout
Egg Whites 6 each
Prolab Glutamine Anhydrous 1 scoop
Quinoa 1 cup
Soy Milk 4 oz
Banana 1 large
Honey 3 tbsp

Meal at 8:30 Post-workout
Ultra Pro 7 4 scoops
Dextrose 2 scoops
PowerAde Thirst Quencher 32oz
Orange Roughy 8 oz
Long Grain Brown Rice 1 cup

Lunch at 11:30
Chicken Breast 8 oz
Long Grain Brown Rice 1cup

Meal at 2:30
Hard boiled Egg whites 6 each
Yams 2 cup

Meal at 5:30
Ultra Pro 7- 4 scoops
Chicken Breast 8 oz
Long Grain Brown Rice 1cup

Dinner at 8:30
Steak 12 oz
Asparagus 6spears

Snack at 10:00
Ultra Pro 7- 4 scoops

Day 7

Breakfast at 5:30 Pre-workout
Egg Whites 6 each
Prolab Glutamine Anhydrous 1 scoop
Oats 1 cup
Soy Milk 4 oz
Banana 1 large
Honey 3 tbsp

Meal at 8:30 Post-workout
Dextrose 2 scoops
PowerAde Thirst Quencher 32oz
Muscle Milk 2 scoops
Chicken Breast 8 oz
Long Grain Brown Rice 1 cup

Lunch at 11:30
Chicken Breast 8 oz
Long Grain Brown Rice 1cup

Meal at 2:30
Plain Bagel 2
Peanut Butter 2 tbsp
Honey 2 tbsp

Meal at 5:30
Muscle Milk 2 scoops
Chicken Breast 8 oz
Long Grain Brown Rice 1cup

Snack at 8:30
Atlantic Salmon 8oz
Broccoli 6 oz

Snack at 10:00
Cottage Cheese 1% 1 cup
Peach Sliced 1 cup
Ultra Pro 7 - 4 scoops
Prolab Glutamine 1 tsp

Nutritional Plan Outline

78 - 129 grams of Fat (702 - 1161 calories) 13% - 19%
500 - 600 grams of protein (2000 - 2400 calories) 36% - 40%
500 - 700 of Carbs (2000 - 2800 calories) 36% - 46%

Total Calories 5500 to 6100

Off Season - 15%F - 40%P - 45%C

I often take in extra carbs (up to 10% more) I 'm a power athlete during the bulking season, which means that I rely primarily on the immediate and anaerobic glycogen energy stores. I keep my diet rich in carbohydrates because my muscle's supply of glycogen needs to be restored everyday, or performance and recovery will be impaired. Fats hardly get used so I try to take in as little as possible.

Weekly Measurements

Height: 6'1
Weight: 255
Neck: 18
Shoulders: 55
Chest: 51
Waist: 35.5
Hips: 44.75
Biceps: 19 Forearms: 15
Thighs: 27.75
Calves: 17.25

Body Fat%: 14.5%
Goal: 30 lb increase.

I will be on a 5-month bulking cycle.

Weekly Summary

We learned a few things this week. Number one: that technique is KING! Personally I did not have a great week as far as strength goes. My squat day was off and my dead lift day was off. Why? Technique! On my squats I moved my stance out and moved my hand placement on the bar. This resulted in me not being comfortable with my squat depth. Also, getting used to the wider handgrip threw me off a bit. During our dead lift day for some reason my strength was not there.

My training partners, Rolanda (competitive power lifter), Lt. Colonel Mark Dillard (competitive power lifter) and myself could not figure out why my lifts were not up to par. Then it hit us all, my head was down and not up as it should be. I was seeing the bar during the entire lift. Now that's a rookie mistake. After making the correction my lifts were much easier. No matter how long you do this sport your technique can always be improved. Lifting weights should be looked at as if were a martial art. Form and technique is KING! As your form improves so will your lifts. Not to mention you cut your chances for injury way down.

As for the rest of the week it was great. Why great? Let me share this with you- Consistency is your best friend. Even if your workouts are not the best in the world the fact that you are consistent will win in the end. Sure you need to have phenomenal workouts, but if you have a few phenomenal workouts and someone else has a more consistent work out program they win. What also made this week a success is our nutritional plan. Every meal was on track, with a few In & Out Burgers thrown in for good measure. Proper nutrition is key. TeamDixon believes we are not Professional Bodybuilders but Professional Eaters!

Topic Of The Week

Go With the Grains

We've learned a lot about grains this past week and would like to share what we've acquired on this topic. Grains and grain-based foods have been around since the dawn of civilization. Our ancestors looked upon grains as a gift from God. But what's more important to us today is that grains are an excellent source of complex carbs, they're loaded with fiber, high in protein and full of vitamins and minerals. Our favorite grain is the Quinoa - (pronounced kin-wah) Quinoa is the mother of all grains and contains 8 amino acids so it's a complete protein that's high in Calcium, Iron, and B- Vitamins, and the best part is that it has priceless fiber and starches that's essential for a power lifter's nutritional needs. This grain can be eaten anytime of the day. Our favorite recipes are:

Quinoa with fruit and nuts for breakfast

Quinoa - ½ cup cooked
Almonds - .25 cup
Banana - 1 small (sliced )
Strawberries - ½ cup
Honey - 2 tbsp

Prepare Quinoa according to directions on bag. If you would like to double up on your grain intake try our lunch special.

Grain Stir-Fry

Brown rice cooked - ½ cup
Quinoa cooked - ½ cup
Red and yellow peppers diced - ¼ cup
Diced Tomatoes - ¼ cup

Favorite seasoning like Mrs. Dash and a dash of cayenne pepper - make that 2 or 3 dashes - We like it spicy.

Add 1 tsp. of Olive Oil and stir on med heat until peppers are tender. Add diced tomatoes after removing from heat. This makes an awesome pre-work out meal plus you can add diced chicken (cooked) for a more hearty meal and added protein. Other Grains are: Kasha, Bulgar, Teff, Mellit, Pearled Barley, Couscous, and Amaranth. Find your favorite grain and go with it or try them all. They are the simplest to prepare, least expensive and healthiest food around when incorporated with a good nutritional plan.

NOTICE: This is article #1 of this series. Click HERE for the front page.

Thanks,