|
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 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 Click here for a printable log of Tuesday's workout!
Wednesday Shoulders
Supersets
Supersets Click here for a printable log of Wednesday's workout!
Thursday Day of Rest Friday
Bent Over Rows 1 X 8 @ 225, 2 X 8 @ 315, 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
Meal at 8:30 Post-workout
Lunch at 11:30
Meal at 2:30
Snack at 5:30
Dinner at 8:30
Snack at 11:30pm Day 2
Breakfast at 5:30 Pre-workout
Meal at 8:30 Post-workout
Lunch at 11:30
Meal at 2:30
Meal at 5:30
Dinner at 8:30
Snack at 10:00pm Day 3
Breakfast at 5:30 Pre-workout
Snack at 8:30 Post-workout
Lunch at 11:30
Meal at 2:30
Meal at 5:30
Snack at 5:30
Dinner at 8:30 Day 4 - Training Off Day
Breakfast at 5:30
Snack at 8:30
Lunch at 11:30
Meal at 2:30
Snack at 5:30
Dinner at 8:30
Snack at 10:00 Day 5
Breakfast at 5:30 Pre-workout
Meal at 8:30 Post-workout
Lunch at 11:30
Meal at 2:30
Meal at 5:30
Dinner at 8:30
Snack at 10:00 Day 6
Breakfast at 5:30 Pre-workout
Meal at 8:30 Post-workout
Lunch at 11:30
Meal at 2:30
Meal at 5:30
Dinner at 8:30
Snack at 10:00 Day 7
Breakfast at 5:30 Pre-workout
Meal at 8:30 Post-workout
Lunch at 11:30
Meal at 2:30
Meal at 5:30
Snack at 8:30
Snack at 10:00 Weekly Measurements 12-7-02
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 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, Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
Related Articles
|
Back
Height: 6'1
Sign in for more FREE features and tools!
|
|
Give Us Feedback:
Report A ProblemSite Feedback |
Follow Us:
|
Bodybuilding.com Newsletter
Receive exciting features, |
