Saturday, October 23, 2010

2 weeks left til the Natural Universe

As of today it is 2 weeks til the INBA/PNBA Natural Universe and I am right on pace to be at my all time best. Take it one show at a time right now. Natural Universe is first. Nov 6th. Even though I'm feeling like crap on most days i"m very excited as each approaches. My workouts are still heavy but with a lot of volume.

Example Bentover rows 315lbs 10reps, drop set from there, 225 15reps, 135 20reps - 3sets

Corner rows 7 35lb plates supersetted with 100lb dumbell rows 15reps on each exercise 3 sets

Hammer strength rows - 2 -45plates on each side high pull superset with incline lying barbell rows - 15reps , 3 sets

Cable puldowns -7sets 5reps 120lbs

Cardio is 40min on the revolving stairmill in the early morning on an emtpty stomach and 40min stairmill again at night. On legs days its bike or treadmill.

Wednesday, October 20, 2010

Leg workout example 2 1/2 and 3 1/2 weeks from Competition

My leg workouts are prety crazy!!! I do a lot of volume with a lot of weight. Drop sets, pyrmarid sets, etc. Right now my legs are hit 3 times per week so bring in the conditioning and to dry them out. Its very hard especially since my cardio is done everyday.

example

leg extensions - 15 reps 7sets supersetted with Lying hack squat 15 reps 7sets ( this is done nonstop)

Smith machine squat - drop set 5reps,10reps,15reps,20reps. Thats one set. I complete 3 sets going heavier on the next 2 sets.

Reverse plea hack squat - drop set - 5reps, 10reps, 15reps, 20reps. 3sets

Walking lunges - no weight, superset with abductor machine

Again right now I'm getting ready for a competition so each session is different

Monday, October 11, 2010

Precontest Carb up

2 days before i step onstage, Let the carb up begin. Vitargo, Japanese sweet potatoes.

How I Mix Vitargo® S2™

Because Vitargo S2 is a starch it mixes differently than virtually all maltodextrin and sugars-based powder products. Follow the directions below for best results:
In a shaker bottle (750 ml size) Add about 350 ml (12 oz.) of (ideally room temp) water to a shaker bottle—we recommend the “Blender Bottle®”—and then add 1 packet or 2 scoops of Vitargo S2, cap, and shake vigorously for 10-15 seconds. Add another 350 ml (12 oz.) of water, cap, and shake vigorously for 10-15 seconds. Alternatively, use a regular water bottle and throw in a large marble, and mix as described above. If you are not drinking it all at once after you first mix it, shake vigorously every minute or so for 5-7 minutes. Thereafter it will REMAIN in suspension and not settle out on the bottom.
You can refrigerate for 3-5 days and it will be cold, ready to go, and still in solution. You can also transfer it to a Camelbak®, aero bottle, or other hydration system and enjoy zero worries about clogging. Fill a blender with about 750 ml (25 oz.) of water, place the cap on, and turn it on LOW-MEDIUM. WHILE IT IS BLENDING add 1 packet/2 scoops of Vitargo S2 and it is ready to drink. If you want to make a POST-WORKOUT blender drink, add anything else you want (protein powder, branched chain aminos, etc.), again WHILE IT IS BLENDING. This will ensure a smooth drink without clumps.
As a gel Obtain a gel flask and add 2-4 tablespoons of water (add more water, if desired), then add 1-2 scoops/1 packet of Vitargo S2—we recommend a 50:50 blend of Unflavored/Unsweetened Vitargo S2 with Natural Juicy Orange or Tropical Fruit flavor Vitargo S2, to reduce the sweetness and flavor intensity. Shake or stir vigorously for 10-15 seconds and squeeze out as needed. Clean gel flasks by soaking in hot water overnight, and then washing in the dishwasher on the upper or top rack. As a pudding
Place 1-2 scoops/1 packet of Vitargo S2 into a bowl, wide mouth shaker bottle, or other receptacle where you can easily spoon out the contents—we recommend a 50:50 blend of Unflavored/ Unsweetened Vitargo S2 with Natural Juicy Orange or Tropical Fruit flavor Vitargo S2, to reduce the sweetness and flavor intensity. Then add 2-4 tablespoons of water (add more water, if desired). Stir vigorously for 10-15 seconds and spoon out as desired. Clean receptacles for Vitargo S2 pudding by soaking in hot water overnight, and then washing in the dishwasher on the upper or top rack.

When and How I Use Vitargo S2
Pre- (even early AM), between, & during training or competition Mix ½ to one packet of Vitargo S2 as described aboveexperiment and see if you prefer a half or full packet/1 or 2 scoops. We recommend you use it as your ONLY source of “fuel” for early morning training or competition.
Post-training, post-competition Mix ONE packet/2 scoops of Vitargo S2 as described above and drink as soon as possible after finishing—you can mix in your favorite protein powder (and anything else) at the same time, just be sure to follow the mixing directions above—it may get a little thick. Unflavored/Unsweetened Vitargo S2—it really has NO flavor—works best in mixing with FLAVORED protein powders.
Alternatively, just mix up the Vitargo S2 with water and eat a protein-rich food e.g. nonfat yogurt, breast of chicken or turkey, fish, etc. After intense (hill/incline work; heavy leg training; brick work) or long sessions (over 120 minutes of endurance work or competition), for optimal recovery, take another full serving of Vitargo S2 30-60 minutes after your first serving

Wednesday, October 6, 2010

Currently I run a Low/High Diet. Carb Cycling the whole time. I found out that this works good for me.

Low Carb Day

Meal 1 - Isolate shake 50g, 1 scp of Vitargo
Meal 2 - 8 egg whites
Meal 3 - 8oz of Tilapia, 1/4 cup of brown rice, 1 cup of veggies
Meal 4 - Isolate shake 50g
Meal 5 - 8oz of Tilapia, 1/4 cup of brown rice, 1 cup of veggies
Meal 6 - 8oz of Tilapia, 1 cup of veggies
Meal 7 - 8 eggwhites or Isolate shake 50g

High Carb Day

Meal 1 - Isolate shake 50g, 1 scp of Vitargo
Meal 2 - 8 egg whites, 1/4 cup of grits
Meal 3 - 8oz of Tilapia, 1cup of brown rice or 1 large yam, 1 cup green beans
Meal 4 - Isolate shake 50g, 2scps of Vitargo
Meal 5 - 8oz of Tilapia, 1/2 cup of brown rice
intra - 2 scoops Vitargo, 4scoops of xtend
Meal 6 - 8oz of Tilapia, 1/4 cup of grits
Meal 7 - 8 eggwhites, 1 scoop of Vitargo


This is what works for me!!!!
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