Upper body day A
Incline bench - heavy 5 sets of 10 reps
Close grip bench - heavy 5 sets of 10 reps
Barbell shoulder press - heavy 5 sets of 10 reps
Wide grip pull ups - 80% effort x 5 sets, reps vary
Barbell rows - 80% of other day's weight 5 sets of 10 reps
straight bar curls - heavy 5 sets of 10 reps
Lower body day A
Dead lift - heavy 5 sets of 10 reps
Squat - 80% of other day's weight 5 sets of 10 reps
Leg Press - 80% of other day's weight 5 sets of 10 reps
Leg curl - 5 sets of 10 reps
Calf raises - 3 x 12 reps
Leg Raises - 4 sets
Upper body day B
Pull ups - 5 sets of ? reps, max effort
Barbell rows - Heavy 5 sets of 10 reps
Incline bench - 80% of other days weight 5 sets of 10 reps
Close grip bench - 80% of other day's weight 5 sets of 10 reps
Barbell Press - 80% of other day's weight 5 sets of 10 reps
straight bar curls - 80% of other day's weight 5 sets of 10 reps
Lower body day B
Squat - heavy 5 sets of 10 reps
Dead lift - 80% of other day's weight 5 sets of 10 reps
Leg Press - heavy 5 sets of 10 reps
Leg extension - heavy 5 sets of 10 reps
Calf raises - 3 x 30 reps
Leg raises
You follow this same routine for 4 weeks. Then for the next 4
weeks you keep the exact same exercises in the same order
but change the reps for to 5 instead of 10. So the next 4
weeks are 5 sets of 5 reps.
The final 3 weeks of this program is the power lifting phase.
During these 3 weeks you keep the exact same exercise
in the same order but do 5 sets of 3 reps. Then you take
a week off for the 4th week and start fresh with 5 sets of 10.
A quick overview of this program is:
4 weeks of 5 sets of 10 reps
4 weeks of 5 sets of 5 reps
3 weeks of 5 sets of 3 reps
1 week off
Start cycle over again.
Friday, October 29, 2010
First training cycle
Back on AD
After 4 months of doing a cutting cycle and preparing for my first ever fitness show, is time to plan for the future. Besides business plans, I am preparing for the next Naturals Bodybuilding show closest to next summer (2010).
I have 3 days back on a Ketogenic diet and I'm just waiting to feel my body adapting for me to have my first carb spike.
I've been keeping my diet simple and sees that as the days go by my I feel hungrier for the food I am supposed to eat which is a good thing since I am bulking up. I will be giving updates of my diet, some recipes here and there but right now I wont play with numbers only details.
As soon as I get up I have 200grms of DHEA, 1 tsp of glutamine, 1 tsp of leucince
I am aiming to put in my mouth around 3 OZ of meat with 10 almonds or nuts as my first meal.
Other supps Glutamine and leucince first thing in the morning, pre and post workout and last thing at night. 15 grms of fish oils and pre workout luekic and BCAA's
After that, during the whole day I eat until I feel full and my meals have con sits of:
Eggs with bacon/steak/chicken
Beef chilli
Beet stew
Chicken, bacon, egg salad
Pork Loin with homemade sauce
Steak
Snacking on leftovers or full fat cheese, protein and peanut butter or whey with coffee and cream.
I have 3 days back on a Ketogenic diet and I'm just waiting to feel my body adapting for me to have my first carb spike.
I've been keeping my diet simple and sees that as the days go by my I feel hungrier for the food I am supposed to eat which is a good thing since I am bulking up. I will be giving updates of my diet, some recipes here and there but right now I wont play with numbers only details.
As soon as I get up I have 200grms of DHEA, 1 tsp of glutamine, 1 tsp of leucince
I am aiming to put in my mouth around 3 OZ of meat with 10 almonds or nuts as my first meal.
Other supps Glutamine and leucince first thing in the morning, pre and post workout and last thing at night. 15 grms of fish oils and pre workout luekic and BCAA's
After that, during the whole day I eat until I feel full and my meals have con sits of:
Eggs with bacon/steak/chicken
Beef chilli
Beet stew
Chicken, bacon, egg salad
Pork Loin with homemade sauce
Steak
Snacking on leftovers or full fat cheese, protein and peanut butter or whey with coffee and cream.
Wednesday, May 5, 2010
M1
Pork skins
Cucumber (4am)
M2
2 eggs
1 organic sausage
3 strips of bacon
fish oils
M3
2 beef/pork patties
1/2 eggplant
Fresh Zucchini salad:
2 peeled zucchinis. Grate them or julienne
Drizzle olive oil
Sprinkle some salt
Pinch of ground pepper
Pinch of cinnamon
1 tablespoon of coconut flakes
M3
400ml of cold cofee
Natular whey (35grms)
2 tbls of cream
cinamon
PWO
2 servings of Nitro thch
creatine
M4
1/2 chicken breast
cucumber
M5
About 1/3 of a chicken
Sautee mushrooms in butter
Fish oils
Tuesday, May 4, 2010
Day 2 week 2
M1
Steak and eggs
Coffe and cream
Fish oils
M2
Beef patties
Salad
M3
3 oz of tuna in olive oil
M4
Beef patties
Zuchini
Caramelized onions
Fish oil
Monday, May 3, 2010
week 2
Well I must confess that yesterday Sunday after 4pm I had a maad evening! It started with Nachos and Chiken wings n 2 pints of beer. Then a medium french vanilla with a boston cream donut. Followed by one box of chips a hoy.
Monday
M1
Coffee and cream
M2
Steak, bacon and eggs
Black coffee
PWO
Creatine+2 servings of nitro tech
M4
4 Eggs n cheese on the fly
Pork skins
M5
2 small cans of olive oil tuna
M6
Ham and egg salas
pork skins
tea n cream
Fish oils
Lift:
BS 2x5@290
BP 2x5@205
DL 5x375
In 5 min:
Do 100 DU's
Row AMCalAP
got 37 cals did the 100Du's in 1:45min I think
Saturday, May 1, 2010
Day 6
Breakfast
2 eggs
Ground beef
3 strips of bacon
Coffee w/cream
M2
2oz of cheese
Pork skins, alot of them!
Lunch
Fast fry steak with onion
Pork rings in vinegar
Veggies
Dinner
Beef stew
Then out of the blue I had 6 donuts from Tim Hortons and a Ben an Jerry's. It tasted like a piece of heaven
Friday, April 30, 2010
Day 4
Meal 1
About 1 cup of Beef Stew
Breakfast
2 eggs
3 strips of bacon
1 1/2 beef paties
Fish oil
Coffee n cream
PWO
2 scoops of nitro tech, 1 tsp of creatine
Same lift as Monday
Lunch
Paleo Chilli
Then some more chilli
Snack
60 grms of whey with flax seeds
Dinner
Chilli
FIsh oils
Then went out and had:
Chicken salad
Tea with cream
And a tiny slice of piza form mi wife's
Thursday, April 29, 2010
Day 4
Breakfast
Pork Sausage
3 eggs
3 slices of bacon
coffee with heavy cream
Fish oil
Lunch
300 grms of ground beef/pork
1 cucumber sliced
Snack
6ogrms of whey
1 teaspoon of ground flax
2 tbls of coconut flakes
Dinner
Beef stew with cabbage
1oz of mozzarella cheese
Piece of ark chocolate
Fish oil
Wednesday, April 28, 2010
Day 3
Meal 1
Cup of beef stew I'm doing on the slow cookedr since last night. Waking up @ 5am and running a WOD at 6am, really just put any protein in my mouth to get my metabolism going.Breakfast
3 beef patties
2 eggs
coffee with heavy cream
Lunch
Beef Stew with cabbage.
This one's been in the slow cooker for 12 hours and is delicious.
BTW anyone on a budget and going for paleo or high protein, go to Fortinos. The have great prices and every week they upsale meet. 3 weeks ago turkey breast @ $2 a pound, 2 weeks ago whole chikens at $5dlls, last week, Ground beef and stew beed @2.25 a lbs.
Eventhoug I eat mostly grass feed and free range, this saves the cents for buying my supplements.
Pre W.O.
30 grms of whey 1 teaspoon of creatine
Post W.O.
2 Scoops of Nitro tech, 1 teaspoon of creatine
Meal 5
2 samll cans of tuna in olive oil (starving and on the go)
Dinner
Beef stew, 2 plates I served
Lettuce and olive salad with hommade dressing (1 egg yolk, 1/4 cup olive oil)
Fish oils
4 tblsp of cocunut flakes
tea with hevy cream
Workout
BSquat 3x5@290
BPress 3x5@205
DL 1x5@395
Tuesday, April 27, 2010
Today I'm visiting Danielle n Jennifer at Crossfit Altitude @ Burlington. Just saying hi and taking some new heights. I hope I don't get tempted in to the WOD as I always do.
Meal 1
Small beef patty
1 zucchini
2 tbs coconut flakes
8 grams fish oils
Meal 2
300grams of ground beef
2 Zucchinis
Coffee with heavy cream
(note: organic zucchinis were on sale so I bought 4 lbs for $2.95)
I was not tempted to do the WOD so I'm now at home enjoyin a good 300grams of cocunut curry ground beef (all grass fed) with borcolli. and since I felt a bit hungry after I ate the rest of that seasoned liver. A total of about 400grms of meat.
Meal4
40grm of whey
3 tbs heavy cream
Cold coffee
Dinner
Same as lunch
Fish oil
Monday, April 26, 2010
Day 1
I'm taking on the Anabolic Diet and Starting Strenght Novice Program. Today is day 10 of the workouts but day 1 with the diet. I'll be posting the workouts, foods and other stuff.
I'm taking on the anabolic diet because I've been wanting to for awhile. I'm not WAMing (weigh and measure) food but eye balling and not consuming lots of calories. My goals are to improve strenght and keep body fat intact or even lower.
I'm supplementing with fish oils and snacking on whey for the budget. My friend gave me a tub of nitro thec so I'll use it only on the post workout. it has 5 grms of carbs so I need to keep it under control, I can't pass the 30grms of carbs a day mark. I was given a container of creatine wich I'm on the loading phase as well. This just because it was a gift!
I'll put approximations in weigh but there no formality
Meals today
Meal 1
150grms of pork loin
shake with 2 eggs, 3tbl spoons of heavy cream, 2 teaspoons of coffee, 1 scoop of whey
Post workout
2 scoops of nitro tech
Meal 2
2 Free range chicken hind quarters wrapped in bacon
Cabbage salad with shit load of olive oil
2 table spoons of coconut flakes
Meal 3
1 scoop of pure whey
1 cup of cold coffee
3 tbls of heavy cream
Cinnamon
2 hard boiled eggs
Meal 4
2 3oz beef patties
2 oz beef liver
zucchini
asparagus
butter
Coconut flakes and pure dark chocolate.
Workout:
Squat 3x5 290lbs
Press 3x5 125lbs
PClean 5x3 175lbs
3 sets of
5 strict pull ups
12 military push ups
Resting in between round without failing
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