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Welcome to my daily training journal for the 2001 ANBC National Bodybuilding Show. Follow me on my journey to the ANBC Nationals to be held November 3rd in Boston, Massachusetts. Throughout this journal I will share with you my training and nutrition strategies. I will also share my thoughts and feelings as I approach showtime. Please follow me for the next 5 1/2 weeks and feel free to e-mail questions and comments. Before beginning any task it is very important to have an outlined and focused goal as well as a detailed plan to get there. I have found that the more specific the goal is made, the better chance one has of following through successfully with the goal. At the same time, it s important to make the goal both ambitious and realistic. My goal for Nationals is to place as one of the top three competitors in the Men's Short Class. Do I want to win? Of course I do, but I would be pleased with placing in the top five as well. However, I need to choose a realistic goal for myself. At this phase of my bodybuilding career, my goal will be to place in the top three. I feel that if I prepare for this show with 100% focus and intensity, and by following all my nutrition and training tasks perfectly, I can reach this goal. I recently completed a local bodybuilding show five days ago. I placed second in the Men's Short Class. Although I was pleased with my appearance at the show, and my preparation ran according to the plan... I know I can look better! I feel that I did not get lean enough, nor did I carb up enough toward the end of my 12-week training program. I will explain these things as I prepare in the future weeks. The plan is to improve on them. Because I just came off of a show, I am quite lean for 5 1/2 weeks out from the upcoming show. I'm starting on a Thursday because with the show only 37 days away I have no time to waste, and I am getting very anxious! My body feels healthy, and so I am going to begin today. To begin with a little background, after the show I ate badly (lots of Peanut butter food) on Sunday, and started following my plan again on Monday. The reason I'm starting my training on Thursday instead of Monday is basically because I was sore and stiff after my show, and I felt the rest would be more beneficial to my body than three days of weight training. The last two years of my training, I have been following the MAX-OT guidelines created by AST. I started training this way when I ran across Skip Lacour's website one day. I was immediately hooked! This style of training makes sense to me, and I dare anyone to argue with the results I have seen while following it. Below is the workout schedule I'll be following. I have reduced my weight training days from 6 to 4 and added two cardio days. This is something very new for me. My reasoning is that my entire body will have more rest between weight training days, and I’ve never done cardio before. Yes, you read that correctly. I’ve never done cardio to prepare for a show. However, I'm going to try it for Nationals. I am not a big fan of cardio because I feel that it can interfere with the muscle building process. I'd much rather lower my caloric intake than burn off calories, but we'll see how it goes. Here is my current workout schedule for Nationals:
Monday: Legs, Calves
Hack Squat Calve Raises: 2 sets
Tuesday: Shoulders, Triceps, Abs
Skull Crushers: 2 sets
Cable Crunches, Incline Reverse crunches, Seated twists, bicycle crunches, decline crunches - 1 giant set
Wednesday: Cardio
Thursday: Back, Traps
Friday: Cardio
Saturday: Chest, Biceps, forearms
Alt. DB Curls: 2 sets
Wrist Curls: 1 set
Sunday: Cardio |
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