Three Weeks Out, Next Year and Other Random Thoughts.

A Young Bill Pearl.

Well, I am three weeks out from the end of year two of my bodybuilding journey and If I have learned one thing it is to trust my instincts more than trainers in magazines.  This year was not as successful as I had hoped and it is probably because I thought too far ahead.  The problem with long range planning is that you can sometimes feel obligated to follow it even when it is not working so well.

The other thing I have learned is the value of consistent nutrition and nutrition planning.  Skipping a meal or not eating clean can be more detrimental than missing a workout.  Right now, I have three weeks of an extreme cut diet of 2000 calories a day with no, I repeat NO cheating.  This going to be tough.   Life has a way of throwing temptations in your face as fast as or faster than you can manage. 

I now am aware that my body reacts far better to high volume than high weight but having the weight be as high as possible for that volume is very important.  I also am very aware of my goal to look good year round.  That has cause me to look around and see if there is way to change things up constantly and have a diet that gives both growth and keeps the fat monster at bay at the same time. I think I have an answer.

1) My training is going to be constantly changing from week to week.  There is a little pattern to it but the idea is to be different every time I hit the body shop.  I am following a six week cycle. 

a) Week 1 - Strength and Power 5x5
b) Week 2 - Mass Building 4x8
c) Week 3 - Mass Building 4x10
d) Week 4 - Mass Building 4x12
e) Week 5 - Mass Building 4x15
f) Week 6 - Cutting - 3x25: Double Cardio

I want to repeat this two time and then have a reset week.  There is also the fact I want about 20 sets each workout.  That means four to six exercises per body part depending on the week.  The sole exception will be Strength Weeks where there will be one exercise for building strength and another based on building power.  After going through this cycle twice -- reset week.  I think with this I can have consistency but variety as well as flexibility when I sense something is not working.

2) Nutrition will be another matter, Week 1 and the reset weeks will be a free for all.  Clean but eat a lot.  Weeks 2-5 I am going to carb cycle.  On high carb day which will coincide with leg day, one medium carb day which is also back day and the rest low carb with everything else.  Cut week will be all low carb.

3) Other things include a simple but changing training split, a commitment to regular cardio with double during cut week.  Changing exercises and exercise order every cycle will help too.   During mass building I want to pyramid up as well and use other advanced techniques when I can like partial reps, failure, and rest pause.

4) Supplements - simple, basic but effective.  If it does not work in a couple cycles -- it gets dumped.

The focus for this year is to gain mass but stay lean.  I am not going to focus on a particular body part this year.  I want mass all over and then next year I can see what needs fixing.

5) I am going to try to do something with this loose skin of mine and get more acquainted with the skin care side of this business next year.  Tanning and all that. 

Three more weeks.  August 15th is coming soon.

The Mass Monsters Brought It on Themselves and Other Thoughts on the New Physique Classes

Dana Linn Bailey (pictured above) made history by winning the first ever women's physique class at the NPC Junior USA Championships and now the world of bodybuilding will never be the same again.

The new Physique classes for both men and women has drawn a lot of fire from traditional bodybuilders and praise from others so I thought I would weigh in as it appears that it may gain in popularity.  I have a few observations and comments:

1. The mass monsters brought it on themselves:  For the last ten years or so or maybe longer, probably after Ronnie Coleman came out with his 3.0 version of himself (huge and freaky), the focus has not been on the trifecta of judging: Proportion, Symmetry and Size in equality but Size has superseded the other two in importance.  This is in part due to the bodybuilders wishes and that judges have allowed it.  The fact that the insiders let this go on has caused outsiders to stay away in part because they didn't see anything they liked.  The general population wants to see bodies that are appealing.  Sorry big without proportion or symmetry does not appeal to many people.  Men's bodybuilding, by focusing so much on mass, has eliminated some really good competitors in the past because of it but when we get to the women this becomes more seen.

Above is a picture of the reigning Ms. Olympia, Iris Kyle.  Now when you compare her to Dana above, I ask you which one of them is more feminine?  Which one looks more like a girl?  Iris Kyle has won for good reason given the criteria she has been judged by, I am not trying to take anything away from her, but the muscles she has developed look like men's muscles and it is because of the mass monster syndrome.  This is a far cry from the days of Cory Everson's (below) days as Ms. Olympia and because of it the popularity of women's bodybuilding has dipped:

As you can see there have been a lot of changes for women and in my humble opinion not for the better and the reaction has been to create a new class where proportion and symmetry are back in the game.  If the mass monsters had not pushed their game so hard and the judges gone along with it; it would have never happened.  It is a reaction to a takeover by the mass monsters and it is gaining steam.

2. This is supposed to be about health not big:  Ultimately the promoters of bodybuilding and fitness have always said that this is about health and being healthier.  My question is muscle obesity healthy?  When you get reports of guy so big they can hardly move, you begin to wonder.  Weight, regardless of where it is located (muscle or fat) is weight and it strains the heart.  What the characteristics of proportion and balance do is provide balance so a competitor has to work on other things besides size.  I believe flexibility and heart health should play a role and the new Physique classes take us back to the days of Jack LaLanne, Reg Park and other classic guys who we should honor as it was about health to them.

3. More options equals more participation:  What the sport of bodybuilding and fitness needs is growth and another class will do that.  One of the things that this is doing is giving more opportunity to people who would otherwise not really fit.  Dana Linn Bailey is  perfect example of this.  She is too big to place well in Figure (12th at the NPC Team Universe Championships in 2010) but she is too small to place well in women's bodybuilding.  Physique fits her very well because she has the right amount of form, symmetry and size for balance and she is not the only one in this situation.
 
While the classic bodybuilders on the men's side can gripe about it, it means that some of them can keep competing when the muscles shrink as the 'pretty boys' class can do just that.  Hey, if I could look like a men's model at age 60 and still compete in Physique, I would do it and I think a lot of other people are going to feel the same.

It ultimately equals more competitors and that means more fans.

4. Ultimately it is the fans that will decided what goes.  If people don't like it it will not be bought and it will go out of business.  For myself I am not sure about Men's Physique, but I know women's has my interest because that is the kind of muscle that I find appealing on a woman.  It is sexy muscle and that is why in women's competition, I think it will go very well.

IMHO

Workout Log 2.48.1 - Chest, Triceps and Delts - Body Stat Notes.

Today was Chest, Tri and Delt day,  I also hit the one hour mark for cardio.  It was hot today and I think I must have lost a few pounds just to sweat loss.

Motivation: 9.5 had to work myself up to it a little today.

Focus: 9.5 - small distractions

Goals: Good prep, Good mind-muscle connection, complete workout -- all done.

Preparation: Meditation - 5 min. Cardio: 10 min. visualization/stretching

Weight Training: (15-20 reps)
Chest:
Bench Press: 110lbs. 20-17-12
Incline Dumbbell Press:30 lbs. 20-20-20
Triceps:
Dumbbell Extensions: 60lbs. 20-20-20
Lying Dumbbell Extensions: 20 lbs. 20-20-20
Delts:
Lateral Side Raises: 20 lbs. 20-20-20
Dumbbell Press: 20 lbs, 20-20-20

Cardio: 1 hour. Preset #5 plus #6

Training Notes:  This was a lot easier than last time I did this workout.  Need to add weight in a lot of areas.

Body Stats Notes: dropped 1.4 lbs. this week no change in body fat %.  Water loss probably given the heat.  Diet is adjusted down slightly and no cheating this week. 

Workout Log 2.47.5 - Legs

This is actually Saturday's workout.  For some reason I did not log it in.  Getting forgetful, are there exercises for the brain?  This one is a harder version of 2.47.1 with more weight and more cardio.

Motivation: 10 - no problem

Focus: 9 - not bad but my mind wandered a bit.

Goals: Good Preparation, Good Mind-Muscle Connection, Complete Workout - nailed them all.

Preparation: Meditation - 5 min.  Cardio: 10 min.  Visualization Stretching

Weight Training: (15-20 reps) Rest 30 second between sets / 90 secs between exercises.
Quads:
Leg Extensions: 120lbs. 20-17-16
Squats: 150lbs. 20-20-20
Hamstrings:
Stiff Leg Deadlift: 115lbs. 20-20-20
Leg Curls: 60lbs. 20-12-10
Calves (15-25 reps)
Calf Raises: 135lbs. 25-25-20

Cardio: 50 min. Stationary Bike (Preset #1 plus Preset #4)

Training Notes:
This one killed my hamstrings.  Going to keep it but up the weight.  Trying to get my rotation in as many times as possible in the these six weeks.  For cardio.  Preset #4 was starting to get difficult in very real ways. 

Workout Log: 2.47.4 - Abs

Today completes my split which will I will repeat as much as possible over the next six weeks.  Abs are about reps and variation.  I added more cardio and by the end of the week I should be at one hour. 

Motivation: 10 - Rabyd Dogg

Focus: 9.5 - Good.

Goals: Good Preparation, Good Mind-Muscle Connection, Complete Workout - Done and done right.

Preparation: Meditation - 5 min. Cardio: 10 min. Stretching/visualization

Weight Training: 30 sec rests between sets.
Upper Abs
Medicine Ball Crunches: 40-40
Weighted Crunches (45lbs.) 35-35
Lower Abs:
Medicine Ball Reverse Crunches 40-40
Hip Thrusts: 40-40
Obliques:
Barbell Side Bends: 40-40
Barbell Twists: 40-40

Cardio: Stationary Bike: 40 min. Pre-set 1 followed by Pre-set 2

Training Notes:
Cutting is more about cardio and nutrition than anything else.  The Weight training is more about keeping the muscle than building it.  It also activate the fat burning of the muscle by leaning the muscle out.  This split is quick and dirty but it is going to work as long as I keep challenging myself with the weight levels.

Two Workouts, One Day - WO 2.47.2 and 3

July 6th and its double workout time.  I did the first at midnight to about 2 in the morning and the second after sleeping the morning and part of the afternoon from 4pm til 6pm.  The life of the third shifter and bodybuilder.  I think one of the obstacles to gains has been my third shift lifestyle and maybe it is time to change that.

Workout 2.47.2 (That's year 2, week 47, 2nd workout.) - Chest, Triceps and Delts.

Motivation: 10 - trimming the fat is actually easier to stay motivated for than gaining muscle.

Focus: 9.5 - couple distractions but good.

Goals: Good preparation, good mind-muscle connection, complete workouts - hit them all today.

Preparation: Meditation - 5min, cardio -10 min, stretching/visualization.

Weight Training: (15-20 rep target)
Chest:
Bench Press: 115lbs. 20-15-10
Dumbbell Incline Press: 30lbs. 20-20-15
Triceps:
Dumbbell Extension: 60lbs. 20-20-16
Lying One Arm Extension: 20lbs. 20-20-15
Delts:
Lateral Side Raises: 20lbs. 20-20-18
Dumbbell Press: 20-20-16

Cardio: Stationary Bike Pre-set #2 - 20 min.

Workout 2.47.3 - Back, Traps, Biceps and Forearms

Motivation: 10

Focus: 9.5

Goals: Same as 2.47.2 - got em all again

Preparation: Meditation - 5 min, Cardio - 10 min, Stretching/Visualization

Weight Training:
Back
Deadlift: 115lbs. 20-20-20
One Arm Row: 50lbs. 20-18-16
Traps:
Dumbbell Shrugs: 60lbs. 20-20-20
Dumbbell Rows: 20lbs. 20-20-15
Biceps:
Alternating Dumbbell Curls: 20lb. 20-20-20
Preacher Curl: 30lbs. 20-20-40
Forearms:
Roll Ups: 8lbs. 3 sets complete.

Cardio: 30min. Stationary Bike - preset 3

Training Notes:
I love the new Bike -- with variable resistance and several preset workouts it makes cardio challenging at least once you get up to the 30 min workouts.  I did OK setting the weight levels on workout 2.47.2 but 2.47.3 I undershot in a couple areas. I will make the necessary changes the next time around.

Workout Log - 2.47.1 - Legs (with Nutrition Notes)

I decided to make my first workout of my second cut this year to be legs.  I have been not doing much for three week so I wanted to hit it hard and make my Legs cry for mercy.  Upped the reps range to 15-20 and did not increase the weight too much.  I have a new stationary bike so I wanted to try it out by using one of its preset routines -- 20 minutes with resistance range from 1-5.

Motivation: 10 - wanted to start off right.

Focus: 9.5 - really no problem with only one or two lapses in concentration.

Goals: Complete Workout with Good Preparation and Mind-Muscle Connection

Preparation: Meditation - 5 min.; Cardio - 5 min.; Stretching / Visualization.

Weight Training: (30 sec. rest between sets / 90 sec. rest between exercises)
Quads:
Leg Extensions: 100lbs. 20-20-20
Squats: 135lbs. 20-20-20
Hamstrings:
Good Mornings: 115lbs. 20-15-15
Leg Curls: 60lbs. 20-15-15
Calves
Calf Raises 135lbs. 25-25-20

Cardio: 20 minutes - Preset 1 - Heart rate was solid but this was fairly easy.

Training Notes:
Going to raise the weight levels for Quads, it was too easy.  Everything else was tight though and I love my new bike.  It has 7 more preset routines that I will try over the next couple weeks.  after three weeks the rep ranges will shift to 15-25. 

Nutrition Notes:
Day One of Cut #2 for the year. Calorie Range will be 3000-2800 for the next three weeks with minimal cheating.  The last three weeks I will drop it to 2200-2000 calories and no cheating.  Salt as a seasoning is OK until the last week.   

Body Stats - Week 46 - Pre-Cut Goals.

Prior to any Cutting Diet, it is helpful to have some sort of goals and body stats are a way of setting them.  Looking at the raw numbers my trip to Romania actually did me some good as I dropped down to 269lbs. Gained it all back to 271 with the last week back home but my biggest fear of gaining too much weight never came about as I am pretty much where I was when I left. My leg and hip measurement shrunk as well and that gives me mixed feelings.  If I am losing body fat it would be OK but this may be muscle loss as my body fat did not budge.  All that walking in Budapest, Hungary and Oradea, Romania seems to have trimmed my legs down by purging water.  

What I would like to see is my muscle restored by keeping fluid intake up and also see some more fat loss past my previous point last year.  Last year I achieved 5% body fat (the way I measure it) and 262lbs.  I think in the next six weeks it may be reasonable to try to break the 5% ceiling, say 4.5% and also drop 15 to 20 more pounds (256 to 250lbs.).  It is doable as long as I keep strict diet and do lots of cardio over the next six weeks.