2003 NPC Northeastern USA

Week 1   Week 2   Week 3   Week 4   Week 5   Weeks 6 - 9, No Update
Week 10   Week 11   Week 12   Week 13   Week 14   Week 15   Week 16 - No Update   Week 17 - Week Off
Week 18   Week 19   Week 20   Week 21   Week 22   Week 23   Week 24   Week 25   Week 26   Week 27
Week 28   Week 29   Week 30

Training Not a whole lot has changed with my training. I’m very happy with the progress I’ve made and you know how the old saying goes “if it ain’t broke, don’t try to fix it”, but at the same time, I firmly believe that I don’t know everything and you should never stop learning. The previous 8 weeks I made some minor changes to my training that I will continue for the next 8 weeks before I decide what I think. 1.) I started doing fewer sets per bodypart. In the past I’ve done 4-8 sets per bodypart, but I’ve reduced that to 3-6 working sets. 2.) I’ve incorporated a few machines to my workout. I still believe that free weights are the way to go, but I’ve been experimenting with using a machine that mimics my free weight movement for my 2nd or 3rd exercise for a bodypart. The rational behind this is that although the stabilizing muscles may have reached failure, there could still be some power in the Prime movers (major muscles being used). This is just something I’m trying and I’ll let you know what I think. I’d like to hear your comments too. 3.) I’ve reduced my training days from five to four. This extra day of rest during the week really helped me feel refreshed as well as mentally and physically ready to go for each training session. Besides these things, nothing else has changed. I still try to pick a weight that allows me to reach about 6 reps before hitting failure. Here is my current Training Split for the nest 8 weeks Monday: Shoulders, Triceps, abs Tuesday: Off Wednesday: Back, Traps, Rear delts Thursday: Off Friday: Chest, Biceps, Forearms Saturday: Legs, Calves Sunday: Off As you can see, there is no cardio on this split. That’s no mistake, I don’t start doing cardio until about 12 weeks out from my show. Nutrition My diet will be about the same as the past as well. I’m still sticking with a high protein, high carb (for now), and moderated fat meal plan. I believe that when trying to build muscle protein is essential so I eat over 2 grams per pound right now. That will come down a little as the show approaches. My carbs are relatively high because of my fast metabolism. But they too will get lower as showtime approaches. I’ve very good at being consistent year long with my meal plan but there are a few details I need to work on: 1.) Consistently taking my L-Glutamine each day 2.) Taking my VP 2 shake at 2:00 A.M. 3.) Getting my 2nd Post-training meal in within 30 minutes after my post training shake My Current meal plan will have: 4229 calories, 509 grams of carbs, 429 grams of protein, and 53 grams of fat on training days 3376 calories, 343 grams of carbs, 374 grams of protein, and 56.5 grams of fat on Non-training days

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