I am enjoying the days off but itching to lift again. I feel good and look good and want to make that even better. I want to get back to 166 pounds of lean mass and then top 170...then 175...
Though I look modelish and people comment on how "fit" I am now...I want
more muscle size...so there is no doubt about my appetite for muscle.
Today I am scheduled to take some photos...we will see if they come out any good!
Being pale as white flour makes photos hard...all detail is washed away. I should some paint on tan and paint mysef for the next photos.
I am ghostly..you can see through my skin in a spectral way. I go over well in gothic circles...good thing I love to dance to that music.
"You are so fit and...
pale." Thats what someone just said to me. he he he
I do get out every day or so for 45 minutes in the sun...but in actuality I have low pigment. I am not anything like an albino. I have a nice healthy flush to me. I grew up and lived at the beach in Santa Monica, California and Venice, California...I spent more than a few years sailing the high seas...I trained for Desert Storm and lived in the dessert for what seemed an eternity...all to no avail...the slight color I pick up fades in a short time.
Ahh well.
Later I will finish my meal plan and put that in and I will pop in a copy of the workout for tomorrow.
Next 2 weeks is Basic Strength and Mass Training.
Calories are going up 300 to 3300, still in the 45 carb, 25 pro, 30 fat ratio...i will switch that September 10 to another ratio to test it -
I will talk more about that soon.
I will watch the response to food closely and raise the cals if I need to!
I will do 2 weeks of strength and then the first 2 weeks of hypertrophy training with just my standard ratio (45 carb, 25 pro, 30 fat), then the next 2 weeks of hypertrophy training with another ratio to compare, after that I may stick with it or go back...if I go back I will go a week back on my standard ratios and the next week I may add some supplements...for a month to test them...(
discuss that later) August 13-26 - Strength and mass training
August 27 - September 9 - Hypertrophy Training (baseline for growth)
September 10 - September 23 - Hypertrophy Training with Experimental diet
September 24 - September 30 - Hypertrophy Training on basic diet to establish baseline again
or start 4 week supplement cycle and remain on Experimental diet
This will run until Octover 21 or October 28...after that I may do 2 weeks of muscle shaping and leaning and take a week off.
September 30 - Atlanta GA Team Old Navy rocks the NGA
My hope is to have 6-10 more pounds of muscle by the time I get to Atlant GA to support Old Navy!
Strength and mass Training The objective is to train the major muscles with compound movments in intense sessions...hitting the fast twitch fibers hard.
The rests will be a bit longer to allow for max strength between the two heavy sets, with a total goal workout time of 40 minutes.
The whole body will be trained 3x a week with the following basic scheme
Set 1 warm up set with a weight that would allow 20....for 10 reps
Set 2 warm up set with a weight that would allow 12...for 8 reps
Set 3 same as set #2 but 6 reps
Set 4 Select a weight that would allow 4-6 reps to MMF
Set 5 Select a weight that would allow 4-6 reps to MMF (if #4 was over 6 reps...go up in weight)
Every workout will vary.
Exercises...
Quads-Squat
Chest-Press (Incline / Flat / Lower)
Back-Row (Bent / Cable / High)
Bi-Curl (Standard / Preacher / Hammer)
Tri-Dip/Extension (Crushers / Overhead / Pressdown Dip)
Shoulder - Press (Military)
Calf - Raises (standing / seated style)
Deadlift (yea)
Abs (weighted crunch, weighted reverse crunch, weighted leg raise)
Post workout will include glutamine for stress recovery, L-theanine to minimize stress, and the standard PWO formula:
(40G) 0.2 g/lb fast assimilated carbs contain a 1:1 glucose(dextrose):fructose mixture
(20G) 0.1 g/lb protein from whey with 7g BCAA added Followed with a meal in about 1 hour
<message edited by danmirage on Sunday, August 27, 2006 7:54 PM>