THURSDAY 04/07/2002

THURSDAY 04/07/2002

After not meeting my goals yesterday, I was determined to give it my all today and make it a great day. I always enjoy back day anyway and therefore was in a good frame of mind when I left for gym this morning. I suppose that’s already half the war won. TRAINING

TIME

TRAINING

WEIGHT

SETS

REPS

AM

BACK

Pulldowns (to the front) super setted with

Dumbbell Pullovers

2 warm up

Pulldowns (to the front) super setted with

Dumbbell Pullovers

127½kg

60kg

1

9

Pulldowns (to the front) super setted with

Dumbbell Pullovers

135kg

60kg

1

7

Pulldowns (to the front) super setted with

Dumbbell Pullovers)

135kg

60kg

1

6

T-Bar Machine Rows

110kg

1

T-Bar Machine Rows

110kg

1

6

T-Bar Machine Rows

110kg

1

Reverse Grip Pulldowns super setted with

45° Rope Pulls

105kg

60kg

1

9

11

Reverse Grip Pulldowns super setted with

45° Rope Pulls

105kg

60kg

1

9

8

PM

CARDIO

25 minutes on the Stairmaster at moderate intensity (level 7&8)

CALVES

Seated calve raises

3

12-20

(to failure)

Calve raises on the leg press

3

12-15

(to failure)

Standing calve raises

1 triple drop set

12-15

(to failure)

NOTES

What was great about today’s workout?

My enthusiasm, focus and intensity were all excellent. It is difficult to say how my physically performance compares to recent back workouts because I trained this morning at Virgin Active where I have not performed this routine in quite a while. As the equipment is not what I’m used to and the weight stacks are marked differently, I can’t make a direct comparison to my last few workouts. Nevertheless I believe that physically I had a good enough back workout to stimulate muscle growth.

What was not perfect yet & How can I improve on today’s performance?

I suppose that not training at my favourite gym was not perfect. Unfortunately I had no option due to some early morning commitments. Nevertheless, like I said, I still had a great workout.

DIET & SUPPLEMENTATION

TIME

DETAILS

Pre-workout

3 Capsules Ripped, 1 capsule Opti-Vit, 1 tablet Opti-C

6 Capsules Amino Stack, 750mg HMB, 5g Glutamine

Weights work-out

Post-workout meal

±60g Staminade + ± 40g Whey Supreme + 5g glutamine + salt

1 capsules Opti-Vit,1 tablets Opti-C, 2 capsules CLA, 750mg HMB

2 capsules MSM, 2 capsules Glucosamine Sulphate, 15mg Vanadyl Sulphate

2 capsules Methoxy-Sterone

Meal two

500g vegetable soup + ± 75g smoked chicken breast + salt

40g Whey Supreme

Meal Three

Small Tupperware container of pasta and ± 75g chopped smoked chicken breast + sundried tomatoes + salt

40g Whey Supreme

1 capsule Opt-Vit, 1 tablet Opti-C, 1 capsule CLA, 750mg HMB

2 capsules MSM, 2 capsules Glucosamine Sulphate, 2 capsules Methoxy-Sterone

Meal Four

40g Whey Supreme + 40g Pro-Plex + 5g Glutamine + salt

CARDIO + ABS

Meal Five

35g unflavoured Oatsoeasy + 40g Whey Supreme + 5g Glutamine + salt

Meal six

± 100g chicken breast + ± 200g potato wedges and mixed vegetables

1 capsule Opt-Vit, 1 tablet Opti-C, 1 capsule CLA, 750mg HMB, 2 capsules MSM

2 capsules Glucosamine Sulphate, 2 capsules Methoxy-Sterone

Before bed

6 capsules ZMA + 3 capsules Tribulus 400 + 5g Glutamine

EXTRAS

3 cups coffee (1 sugar + skim milk)

3 slices melba toast

125ml yoghurt

1 protein bar

± 5½ litres water

DAILY NOTES

On Monday I categorised the most important supplements that I use into 3 groups: –

On Tuesday I told you why I consider Glutamine to be extremely valuable, especially when dieting. Another supplement that I find valuable and that I think is worth a try, especially during an intense training cycle (i.e. pre-contest) is HMB (beta-hydroxy-beta-methylbutyrate). HMB is a metabolite of the branched chain amino acid leucine that has significant protein-sparing properties. In scientific studies HMB has been shown to enhance

immune function, increase protein retention, reduce muscle damage and protein breakdown, increase lean mass and strength and aid in the reduction of bodyfat. These benefits are believed to be more significant during periods of high training stress and especially whilst on a low carb calorie restricted diet i.e. its benefits become less noticeable if you’re on an unrestricted “eat what you want” diet. Since HMB works best in a low insulin environment, it’s probably a good idea to take a serving (± 1g) on an empty stomach 30 minutes or so before training and another 2 servings during the course of the day, in between meals i.e. a total of ± 3g HMB daily.

Until tomorrow, live & train with passion!

good luck

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