Training To Get My Pro Card - Week 2!

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.

Workout Plan


Monday

Chest

Bench Press (legs up) 3 x 8 @ 315
Smith Machine Incline Press 1 x 8 @ 135, 3 x 8 @ 225
DB Incline Flies 3 x 12 @60

Click here for a printable log of Monday's workout!


Tuesday

Triceps

Close Grip Bench 1x 20 @ 135, 1X15 @ 225, 1 X 12 @ 245, 1 X 8 @ 275
Tricep Push downs 1 x 20 @ 60, 1 X 20 @ 80, 2 X12 @ 100
Reverse Tricep Pushdowns 1 x 15 60, 3 X 8 @ 80
Over-Head Extensions 3 X 15 @105

Click here for a printable log of Tuesday's workout!


Wednesday

Shoulders

Supersets
Smith Military 1 X 8 @ 135, 1 X 8 @ 155, 1 X 8 @ 175, 1 X 8 @ 195
Leg Extensions 3 X 20 @ 150, 1 X 20 @ 200

Supersets
Bar Front Raises 1 X 8 @ 65, 3 X 8 @ 85
Standing Leg Curls 4 X 8 @ 60

Click here for a printable log of Wednesday's workout!


Thursday

Day of Rest


Friday

Back

Bent Over Rows 1 X 8 @ 225, 2 X 8 @ 315, 1 X 8 @ 225
Pull downs 1 X 15 @ 125, 1 X 8 @ 165, 1 X 8 @ 186, 145lbs to failure
Good Mornings 1 X 8 @ 135, 1 X 8 @ 185, 1 X 8 @ 225

Click here for a printable log of Friday's workout!

Weekly Nutrition Plan

Day 1

Breakfast at 5:30 Pre-workout
Muscle Milk 2 scoops
Pro lab Glutamine Anhydrous 1 scoop
Quinoa 1 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
Lean Ground Beef 12oz
Long Grain Brown Rice 1cup
Broccoli 2 cups

Meal at 2:30
Lean Ground Beef 12oz
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
Turkey Pot Pie 2 servings

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

Day 2

Breakfast at 5:30 Pre-workout
Muscle Milk 2 scoops
Pro lab Glutamine Anhydrous 1 scoop
Quinoa 1 cup
1% Milk 4 oz
Banana 1 large
Almonds .25 cups

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
Lean Ground Beef 12 oz
Long Grain Brown Rice 1cup
Broccoli 2 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 12 oz
Long Grain Brown Rice 1 cup

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

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

Day 3

Breakfast at 5:30 Pre-workout
Muscle Milk 2 scoops
Pro lab Glutamine Anhydrous 1 scoop
Quinoa 1 cup
1% Milk 4 oz
Banana 1 large
Almonds .25 cup
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 12 oz

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

Meal at 2:30
Lean Ground Beef 12oz
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
Pro Lab Glutamine 1 tsp

Dinner at 8:30
Beef Stew 16 oz
Brown Rice 1 cup

Day 4 - Training Off Day

Breakfast at 5:30
Oatmeal 1 cup
1% Milk 4 oz
Banana 1 large
Cinnamon 2 tsp
Pro lab Glutamine Anhydrous 1 scoop

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
Lean Ground beef 12 oz

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

Dinner at 8:30
Teriyaki Chicken 8 oz
Brown rice 2 cups

Snack at 10:00
Ultra Pro 7- 4 scoops

Day 5

Breakfast at 5:30 Pre-workout
Egg Whites 6 each
Pro lab Glutamine Anhydrous 1 scoop
Oatmeal 1 cup
Soy Milk 4 oz

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

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

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
Beef Stir - Fry Veggies 16 oz

Snack at 10:00
Ultra Pro 7- 4 scoops

Day 6

Breakfast at 5:30 Pre-workout
Egg Whites 6 each
Pro lab 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
Pro lab 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
Pro lab Glutamine 1 tsp

Weekly Measurements

12-7-02

Height: 6'1
Weight: 254
Neck: 18
Shoulders: 55
Chest: 51.75
Waist: 36
Hips: 45.5
Right Bicep: 19.5
Left Bicep: 19.5
Right Forearm: 15.25
Left Forearm: 15.25
Right Thigh: 28.75
Left Thigh: 28.75
Right Calf: 18.25
Left Calf: 18.25

Body Fat: 14.5%

Weekly Summary

12-02-02

On this quest to achieving my Pro Card there are and will be bumps in the road. Last night I showed Rolanda some swelling I have had in my groin area for about five months. I was thinking "no big deal," and thought nothing about it. Well think again, it looks as though it may be a hernia! I continued to do light chest this morning. I did not go over 315 pounds on the flat bench press for three sets of eight reps with my feet off the floor to prevent any extra pressure on the abdomen. I have an appointment with my Doc on tomorrow at which point he'll let me know if surgery is needed.

We will look at this as the perfect time to rest and recover before starting our final push to get as big as possible. In the mean time we will eat a good clean diet to keep unwanted body fat off. Nothing worth having comes easy. When an obstacle pops up don't make excuses just adapt and over come. One of our training partners Lt. Colonel Mark Dillard is overseas, and we know he would adapt and over come. We will draw strength from him, all of our family and friends and come back with a vengeance!!

12-03-02

Today because of the possible hernia instead of doing chest, we did triceps instead of legs. I blasted them for an hour and fifteen minutes. Wow! What a pump. Never really went too heavy - just set after set.

Later: Yes, my doctor gave us the go ahead! No hernia, he said it looks as though my abductors are swollen. My hip has been giving me a lot of trouble (that's another story) and that has stressed my abductors.

12-04-02

Had to train alone so I kept it light. I did legs and shoulders. I did one shoulder exercise and one leg exercise in each super set.

12-05-02

Day off.

12-06-02

Today was our back day. Great work out. Felt really strong. Went up to 350 pounds on bent over rows. This week we did not dead lift; it was our support week so we did good mornings. This is an exercise we love. As our good mornings get heavier we will get much stronger in the squat and dead lift. Today I went up to 225 pounds for eight reps on good mornings.

Cheat Days

The bodybuilding process is based on moderation. This also applies to living a healthy lifestyle. Good eating habits, sound training techniques, and proper rest all combined to help reach optimal fitness goals. When you are eating a proper nutritional plan, which would be five to six meals a day, you need a break for several reasons. First and foremost is to indulge one self into the things that are considered bad, like cheese cake, chocolate, French fries, and ice cream just to name a few. By eating anything you want one day a week helps keep you sane during the week.

When you are walking down the grocery store aisle and the chocolate chip cookie dough ice cream is calling your name you will be able to wait until your planned cheat day but if you have no scheduled cheat days then you may at some point break down. Once you "break" down you may feel guilty and go off of your nutritional plan all together. The next thing the cheat day helps with is your metabolism. Your body will adjust to anything then the benefits will decrease. By cheating once a week you shock your metabolism, after your cheat day your body is craving good clean food and will respond much better. To include the cheat day into your nutritional plan there are 2 very important rules:

    Rule #1 when you start your nutritional plan anything in your home that is not on your menu, such as butter, chips, cookies etc., basically the foods that are high in sugar & fats... get rid of it... NOW!

    Rule #2 on your cheat day go buy your cheat food, when your 24 hours are up whatever you did not eat goes in the trash. Yes, the trash. If you say, "I paid good money I can't throw this stuff away and besides I will eat it on my next cheat day" then failure is around the corner for you. Buy less next time.

In our home we usually try to go with the good/bad stuff. These are the foods that are filling but yet sinful. Our cheat days on many occasions start with breakfast. Below you'll find one of our favorite recipes.

Nutty Banana Pancakes

1/2 cup all purpose flour
1/2 cup bran flour
1/2 cup wheat flour
1/2 teaspoon baking soda
1/4 cup cornmeal
3 egg whites
1 1/2 cup buttermilk
1 large ripe banana, mashed
2 tablespoons butter melted
2 tablespoons honey
1/4 cup toasted pecans
1/4 cup Walnuts

In large bowl, stir together flours, soda, cornmeal, and toasted pecans. Mix together egg whites, buttermilk, melted butter and honey. Stir just enough to mix it.

Topping: The most important part.

Mix together 1/2 cup of brown sugar, 3 tablespoons melted butter and 1/2 cup orange juice. Cook until it turns into syrup. Saute sliced bananas in syrup until heated and serve on pancakes with whip cream and 1/4 cup walnuts.

Click here to print this recipe!

UPDATED PICS:


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

Thanks,