Andrew L's training/nutrition log towards his first contest!

[aflex2002]

WEEK ONE:
SUPPLEMENTATION:
Animal M-stak
Animal Pak
AST DGC
AST GL3 Glutamine
AST Micronized Creatine
AST VP2 whey protein isolate
Cytosport Muscle Milk
AST Triaxolon
AST DHEA 100

Vitamin C- 2,000 mg.
Essential Fatty Acid Complex- 6 grams
CLA- 6 grams
B-Complex
Grean Tea Extract- 6,000 mg.
Flaxseed Oil- 4 grams
Beta Carotine (vitamin A)- 25,000 IU
GNC Mega Men
Liver Tablets
Kaizen HMB
Amino Acids
ZMA

TRAINING:
Monday- March 22, 2004:
ABS-
Leg raises: 2 sets X 20 reps (bodyweight)
Foward Crunches: 2 sets X 20 reps (bodyweight)
LEGS:
Calf Raises- 5 sets X 15 reps (60lbs)
Leg Curls- 5 sets X 12 reps (35lbs)
Leg Ext.- 5 sets X 15 reps (55lbs)
Barbell Squats- 5 sets X 15 reps (105 lbs)

TUESDAY- MARCH 23, 2004
CHEST-
Bench press: 5 sets X 12 reps (95 lbs)
Incline dumbell press: 5 sets X 12 reps (60lbs)
Flat bench flyes: 5 sets X 12 reps (40lbs)
SHOULDERS-
Military press: 5 sets X 10 reps (60lbs, 65lbs, 70lbs, 70lbs, 70lbs)
Rear Laterals: 5 sets X 12 reps (20lbs, 20lbs, 20lbs, 30lbs, 30lbs)
Side Laterals: 5 sets X 12 reps (40lbs)
Dumbell shrugs: 5 sets X 10 reps (90lbs)
Neck Flexions: 2 sets X 10 reps (15 lbs)
WEDNESDAY MARCH 24, 2004
NO TRAINING TODAY...OFF DAY

THURSDAY MARCH 25, 2004:
BACK:
Deadlifts- 5 sets X 8 reps (95lbs, 115lbs, 125lbs, 125lbs, 125lbs, 125lbs)
Barbell rows: 5 sets X 12 reps (95lbs)
Close grip pulldowns: 5 sets X 12 reps (50lbs, 55lbs, 60lbs, 65lbs, 70lbs)
ARMS:
Close grip bench: 5 sets X 12 reps (65lbs, 75lbs, 85lbs, 90lbs, 95lbs)
Pushdowns: 5 sets Z 12 reps (20lbs)
Barbell curls: 5 sets X 12 reps (50lbs)
Incline Dumbell curls: 5 sets X 12 reps (30lbs)
FRIDAY, MARCH 26, 2004
ABS-
Leg raises: 2 sets X 20 reps (bodyweight)
Foward Crunches: 2 sets X 20 reps (body weight)
LEGS:
Calf raises: 5 sets X 15 reps (60lbs)
Leg Curls: 5 setx X 12 reps (35lbs, 37lbs, 37lbs, 35lbs, 35lbs)
Leg Extension: 5 sets X 15 reps (60lbs, 62lbs, 65lbs, 65lbs, 70lbs)
Barbell Squats: 5 sets X 15 reps ( 105lbs, 105lbs, 105lbs, 110lbs, 110lbs)
SATURDAY, MARCH 27, 2004:
LIGHT CARDIO: 1/2 hour treadmill--275 CALORIES BURNED.
SUNDAY, MARCH 28, 2004:
MODERATE CARDIO: 1/2 hour treadmill--340 CALORIES BURNED.
TRAINING THOUGHTS:
March 22 training- well, what can i say? i ****ing hate leg days... they are quite possible the hardest days of training! the first few weeks i will be at light weight with more reps to ease myself into the hard weeks to come but when i start going heavier, i will REALLY have to start kicking the **** out of the weights on leg days! leg day can really start to make you want to puke if you're working hard enough! overall, i think it was a good day...i pushed myself and i didn't waste any time.
MARCH 23:
yup...totally thought my chest and shoulders were gonna explode today...but i can't wait till i start going heavy! although, i do admit...its gonna be ****in scary without a spotter!
MARCH 24: no training today
MARCH 45: wow, arms went amazing today as did back...i felt massive strong today and the weights kept going up so chances are i am going to keep progressing because i felt i could handle more weight and still go to failure...i love arm day because of the crazy pump you get...right after i worked out, i looked in the mirror and my god...these mother****ers were engorged with blood and massively pump...just keeps me motivated! overall, massive good day!
FRIDAY MARCH 26:
Leg day...why did it have to be leg day...well, i blastd my legs again today....you know you had a damn good leg day when you feel like you are going to puke somewhere in the middle but you keep forcing out those reps with good form...obviously 110lb barbell squats aren't huge but keep in mind that i am doing them for 15 reps! hardcore is feeling like you have to quit but you keep going anyway...let's just say walking up the stairs out of my dungeon(gym) was hell today! but i improved on some of the poundages which was awesome...any kind of progress no matter how small or large will keep you going...its rewarding...
MARCH 27: CARDIO
well, it is a necessary evil...but while im bulking up, cardio stays at 2 days per week and is relatively light. so thats a good thing! but once 12 weeks out from the contest arrives, its balls-to-the-wall! it'll be 6 days a week and 30-60 minutes of intense ****...now THAT'S somehting to look foward to! :-p
SUNDAY, MARCH 28, 2004:
since today is a cheat day and i will possibly throw in a pizza or a burger, i feel it necessary to bump up the cardio just a little bit which is why i go a little faster and a little harder. basically, it was a good cardio session so it was rockin'!

NUTRITION:
MONDAY MARCH 22, 2004:
MEAL ONE (pre-workout)- 1/2 cup oatmeal, 1 scoop muscle milk.
MEAL TWO (post-workout)- 2 scoops AST VP2, AST DGC.
MEAL THREE (1 hour later)- 1 can of tuna, 1 sweet potato, 2 slice whole wheat bread.
MEAL FOUR- 5 egg whites, 1 whole egg, 3/4 cup oatmeal, apple, spinach.
MEAL FIVE- salmon, 3 slices whole wheat bread, spinach.
MEAL 6- 3 slices of chicken, 3/4 cup brown rice, spinach.
MEAL 7- 1 cup cottage cheese
TUESDAY, MARCH 23, 2004: SINCE I HAVE TO WORK TODAY, MY MEALS WILL BE ALTERED SLIGHTLY. I WILL SUBSTITUTE PROTEIN BARS FOR MEALS 4 AND 5!
MEAL ONE(pre-workout): 1/2 cup oats, 1 scoop muscle milk
MEAL TWO(post-workout: 2 scoops VP2, AST DGC.
MEAL THREE: one can tuna, 2 wheat breas, 1 sweet potato.
SNACK BEFORE WORK: one packet of meal replacement powder/skim milk/ 2 wheat bread
MEAL FOUR: protein bar
MEAL FIVE: protein bar, 1/2 cup oatmeal, spinach.
MEAL 6: 7 oz. lean meat, 2/3 cup brown rice, broccoli
MEAL 7: 1 cup cottage cheese.
WEDNESDAY, MARCH 24, 2004:
SINCE THERE IS NO TRAINING, MY MEAL PLAN CHANGES IN THE MORNING...I ADD A LITTLE PROTEIN TO MEAL ONE AND MEAL TWO AND SUBTRACT THE HONEY. SINCE MUSCLES GROW OUTSIDE OF THE GYM, IT IS IMPORTANT TO HAVE THE SAME AMOUNT OR MORE PROTEIN ON OFF DAYS SO THEY HAVE THE PROPER MEANS TO GROW!
MEAL ONE: 2 scoops muscle milk, 1/2 cup oatmeal.
MEAL TWO: 2 scoops VP2, 18 oz. milk
MEAL THREE: 2 slices wheat bread, 1 sweet potato, one can of tuna.
MEAL FOUR: spinach, broccoli, apple, 3/4 cup oatmeal, 6 eggs. (5 egg whites, 1 whole egg)
MEAL FIVE: spinach, 3 slices wheat bread, salmon.
MEAL SIX: spinach, 3/4 cup brown rice, 8 oz. chicken
MEAL SEVEN: 1 cup cottage cheese
MARCH 25:
MEAL ONE: (pre) 1/2 cup oatmeal, scoop mucle milk.
MEAL TWO: (post) AST DGC, 2 scoops AST VP2.
MEAL THREE: one can of tuna, 1 sweet potato, 2 slices wheat bread.
MEAL FOUR: broccoli, apple, 3/4 cup oatmeal, 6 eggs (4 whites, 2 whole egg).
MEAL FIVE: broccoli, 3 slices wheat bread, salmon.
MEAL SIX: spinach, 3/4 cup brown rice, 7 oz. lean meat.
MEAL SEVEN: 1 cup cottage cheese.
FRIDAY MARCH 26, 2004:
MEAL ONE(pre): 1 scoop muscle milk, 1/2 cup oatmeal.
MEAL TWO(post): 2 scoops VP2, AST DGC.
MEAL THREE(1 hour later): sweet potato, 2 slices wheat bread, one can tuna.
MEAL FOUR: broccoli, apple, 3/4 cup oatmeal, 6 eggs (5 whites, 1 whole).
MEAL FIVE: broccoli, spinach, 3 slices wheat bread, salmon.
TODAY I HAVE TO GO TO MY UNCLE'S 50TH B-DAY PARTY SO INSTEAD OF KILLING MY DIET ON THAT FOOD HE WILL HAVE THERE, I AM BRINGING PROTEIN BARS AND AMINOS...THE CALORIES WILL ADD UP TO THE SAME...SO MY MEALS WILL BE AS FOLLOWS:
MEAL SIX: PROTEIN BAR
MEAL SEVEN: PROTEIN BAR
MEAL EIGHT: 1 CUP COTTAGE CHEESE.
SATURDAY, MARCH 27, 2004:
Little different today since it was cardio...i do cardio when i wake up before i eat anything.
MEAL ONE: (AFTER CARDIO) carb-free protein powder.
MEAL TWO: 1 HOUR LATER- sweet potato, 2 slices wheat bread, one can tuna.
MEAL THREE: 2 scoops muscle milk, 1/2 cup oatmeal.
MEAL FOUR: cauliflower, apple, 3/4 cup oatmeal, 6 eggs (4 whites, 2 whole egg).
MEAL FIVE: broccoli, cauliflower, 3 slices wheat bread, salmon.
MEAL SIX: broccoli, 3/4 cup brown rice, 8 oz. chicken.
MEAL SEVEN: 1 cup cottage cheese.
MARCH 28, 2004:
MEAL ONE(AFTER CARDIO): zero carb protein powder.
NOW, SUNDAYS ARE WHAT I LIKE TO CALL MY "FREE" DAYS. BASICALLY, I GO OFF MY STRUCTURED DIET. I STILL EAT PRETTY CLEAN BUT SOMETIMES I WILL HAVE A SLICE OF PIZZA OR A SMALL BURGER. YES, THEY ARE CHEAT FOODS BUT STILL HIGH IN PROTEIN AND USABLE CARBS WHICH IS THE KEY. NO WAY IN HELL WILL I EVER LET THIS DAY BE AN EXCUSE TO HAVE SWEETS OR SOMETHING...WITH ME, THE CLOSEST I WILL EVER COME TO SWEETS IS A PROTEIN BAR OR 2 ON THIS DAY! SOMETIMES, I WILL USE MY CHEAT DAY TO ENJOY SOMETHING THAT TAKES A LONG TIME LIKE GOING OUT WITH SOMEONE AND I'LL SIMPLY MISS A MEAL WITHOUT FEELING TOO GUILTY. THESE DAYS WILL STILL BE HIGH IN PROTEIN AND WILL NOT BE USED AS AN ENDULGANCE IN SUGAR! SUPPLEMENTATION WILL ALSO REMAIN THE SAME.

MEAL SUPPLEMENT TIMING:
MEAL ONE: creatine, glutamine, animal m-stak, animal pak.
MEAL TWO: creatine, glutamine, DGC, vitamin C, EFAs, CLA, B-complex, green tea, flaxseed, beta carotene, mega men, liver tabs, HMB
MEAL THREE: triaxolon, DHEA 100, Aminos
MEAL FOUR: HMB, glutamine
MEAL FIVE: triaxolon, DHEA 100
MEAL SIX: glutamine, HMB, EFAs, CLA, Flaxseed
1/2 HOUR BEFORE MEAL 7: ZMA
MEAL 7: GLUTAMINE
SUPPLEMENT TIMING WILL ALWAYS STAY THE SAME UNLESS OTHERWISE NOTED.

TOTALMEAL ONE: 340 calories, 24 grams protein, 33 carbs.(on off days- 510 calories, 40 grams protein, 39 carbs)
MEAL TWO: 445 calories, 48 grams protein, 48 carbs.(off days- 445 calories, 66 grams protein, 47 carbs)
MEAL THREE: 452 calories, 48 grams protein, 75 carbs.
MEAL FOUR: 615 calories, 50 grams protein, 72 carbs.
MEAL FIVE: 420 calories, 37 grams protein, 48 carbs.
MEAL 6: 525 calories, 52 grams protein, 51 carbs
MEAL 7- 220 calories, 30 grams protein, 6 carbs
DAILY TOTALS- 3017 CALORIES, 303 GRAMS PROTEIN, 333 CARBS:

[waitlifter82]

Very detailed log. When do you think you'll compete? What are your stats right now? (ie. age, height, weight, and measurements)

[aflex2002]

yea thanks waitlifter! guys, i totally forgot my stats!! oops! well here they are..they will be included once every month:
AS OF WEEK ONE:
HEIGHT: 5'10"
WEIGHT: 170LBS
AGE: 19
SEX: MALE
ARMS: 14 inches
FOREARMS: 12 inches
CHEST: 40 inches
SHOULDERS: 47 inches
QUADS: 24 inches
CALVES: 16 inches

[aflex2002]

WEEK TWO:
Supplementation:
Animal M-stak
Animal Pak
AST DGC
AST GL3 Glutamine
AST Micronized Creatine
AST VP2 whey protein isolate
Cytosport Muscle Milk
AST Triaxolon
AST DHEA 100
Labrada Gold Protein bars
Dr. Carbrite Protein bars
Met-Rx MRPs
Vitamin C- 2,000 mg.
Essential Fatty Acid Complex- 6 grams
CLA- 6 grams
B-Complex
Grean Tea Extract- 6,000 mg.
Flaxseed Oil- 4 grams
Beta Carotine (vitamin A)- 25,000 IU
GNC Mega Men
Liver Tablets
Kaizen HMB
Amino Acids
ZMA

SUPPLEMENTATION FURTHERED:
MEAL ONE: creatine, glutamine, animal m-stak, animal pak.
MEAL TWO: creatine, glutamine, DGC, vitamin C, EFAs, CLA, B-complex, green tea, flaxseed, beta carotene, mega men, liver tabs, HMB
MEAL THREE: triaxolon, DHEA 100, Aminos
MEAL FOUR: HMB, glutamine
MEAL FIVE: triaxolon, DHEA 100
MEAL SIX: glutamine, HMB, EFAs, CLA, Flaxseed
1/2 HOUR BEFORE MEAL 7: ZMA
MEAL 7: GLUTAMINE
SUPPLEMENT TIMING WILL ALWAYS STAY THE SAME UNLESS OTHERWISE NOTED.

Journey to the NPC competition- Diet week two:
MONDAY MARCH 29, 2004:
MEAL ONE(pre): 1/2 cup oatmeal, 1 scoop muscl milk.
MEAL TWO(post): 2 scoops VP2, DGC.
MEAL THREE(1 hour later): 2 slices wheat bread, 1 sweet potato, 1 can of tuna.
MEAL FOUR: broccoli, apple, 3/4 cup oatmeal, 6 eggs (5 whites, 1 whole).
MEAL FIVE: spinach, broccoli, 3 slices wheat bread, salmon.
MEAL SIX: broccoli, spinach, 3/4 cup brown rice, 8 oz. chicken.
MEAL SEVEN 1 cup cottage cheese.
TUESDAY MARCH 30, 2004:
MEAL ONE(PRE): 1/2 cup oatmeal, scoop muscle milk.
MEAL TWO(POST): 2 scoops VP2, AST DGC.
MEAL THREE(1 HOUR LATER): 2 slices wheat bread, sweet potato, one can tuna.
AGAIN, I HAVE WORK ON TUESDAYS SO MY MEAL PLAN WILL DIFFER A LITTLE BIT BUT CALORIES, CARBS, AND PROTEIN WILL PRETTY MUCH STAY THE SAME....
MEAL FOUR: Met-Rx MRP with 10 oz. skim milk.
MEAL FIVE: protein bar
MEAL SIX: spinach, protein bar
MEAL SEVEN: broccoli, spinach, 3/4 cup brown rice, 10 oz. filet mignon.
MEAL EIGHT: 1 cup cottage cheese.
WEDENSDAY MARCH 31, 2004:
SINCE THERE IS NO TRAINING, TODAY IS CRUCIAL TO RECOVERY...THEREFORE I CONSUME JUST A LITTLE MORE CALORIES FROM PROTEIN AND COMPLEX CARBS.
MEAL ONE: 3/4 cup oatmeal, scoop and a half of muscle milk.
MEAL TWO: 18 oz. milk, 2 scoops VP2.
MEAL THREE: 2 slices wheat bread, 1 sweet potato, one can tuna.
MEAL FOUR: broccoli, apple, 3/4 cup oatmeal, 6 eggs (5 whites, 1 whole).
MEAL FIVE: broccoli, 3 slices wheat bread, salmon.
MEAL SIX: Met-rx MRP shake.
MEAL SEVEN: spinach, 3/4 up brown rice, 8 oz. chicken.
MEAL EIGHT: 1 cup cottage cheese.
THURSDAY APRIL 1, 2004:
MEAL ONE(PRE): 1/2 cup oatmeal, scoop muscle milk.
MEAL TWO (POST): 2 scoops VP2, AST DGC.
MEAL THREE(1 HOUR LATER): 2 slices wheat bread, sweet potato, one can of tuna.
MEAL FOUR: 1 scoop muscle milk.
MEAL FIVE: spinach, apple, 3/4 cup oatmeal, 6 eggs (all whites).
MEAL SIX: broccoli, 3 slices wheat bread, salmon.
MEAL SEVEN: spinach, broccoli, 3/4 cup brown rice, 8 oz. lean beef.
MEAL EIGHT: 1 cup cottage cheese.
APRIL 2, 2004:
MEAL ONE(pre): 1/2 cup oatmeal, 1 scoop muscle milk.
MEAL TWO(post): 2 scoops VP2, AST DGC.
MEAL THREE(1 hour later): 2 slices wheat bread, 1 sweet potato, one can tuna.
MEAL FOUR: spinach, apple, 3/4 cup oatmeal, 6 eggs (5 whites, 1 whole egg).
MEAL FIVE: spinach, 3 slices wheat bread, salmon.
MEAL SIX: spinach, 3/4 cup brown rice, 8 oz. chicken.
MEAL SEVEN: 1 cup cottage cheese.
SATURDAY, APRIL 3, 2004:
MEAL ONE(after cardio): no carb protein powder.
MEAL TWO(1 hour later): 3 slices wheat bread, 1 sweet potato, one can tuna.
MEAL THREE: 1 cup oatmeal, 1 scoop muscle milk.
MEAL FOUR: apple, 3/4 cup oatmeal, 1 slice wheat bread, 5 eggs (3 whites, 2 whole).
MEAL FIVE: Met-Rx MRP
MEAL SIX: 1 scoop VP2, 8 oz. milk.
MEAL SEVEN: 3 slices wheat bread, salmon.
MEAL EIGHT: broccoli, 3/4 cup brown rice, 8 oz. lean beef.
MEAL NINE: 1 cup cottage cheese.
SUNDAY APRIL 4, 2004:
MEAL ONE (after cardio): zero carb protein powder.
REST OF NUTRITION WILL NOT BE POSTED AS IT IS MY FREE DAY. AGAIN, I WILL NOT ENDULGE! THE ONLY DIFFERENCE IS THAT I MIGHT THROW IN SOME PASTA OR A PIZZA AND A COUPLE OF PROTEIN BARS.

NPC DIET CALORIES/CARBS/PROTEIN (WILL STAY SAME UNLESS NOTED):
MEAL ONE: 490 calories, 29 grams protein, 60 carbs.
MEAL TWO: 400 calories, 48 grams protein, 48 carbs.
MEAL THREE: 662 calories, 48 grams protein, 75 carbs.
MEAL FOUR: 615 calories, 50 grams protein, 72 carbs.
MEAL FIVE: 420 calories, 37 grams protein, 48 carbs.
MEAL 6: 525 calories, 52 grams protein, 51 carbs
MEAL 7- 220 calories, 30 grams protein, 6 carbs
DAILY TOTALS- 3257 CALORIES, 307 GRAMS PROTEIN, 375 CARBS

Journey to the NPC competition- Training week two:
MONDAY, MARCH 29, 2004:
CHEST:
Bench press- 5 sets X 12 reps (100lbs)
Incline dumbell press- 5 sets X 12 reps(60lbs)
Flat bench flyes- 5 sets X 12 reps (40, 60, 60, 60, 40)
SHOULDERS:
Military press- 5 sets X 10 reps (70, 75, 75, 75, 75)
Rear laterals- 5 sets X 12 reps (20lbs)
Side Laterals- 5 sets X 12 reps (40lbs)
Dumbell Shrugs- 5 sets X 10 reps ( 100 lbs)
Neck Flexions- 2 sets X 10 reps (15lbs)
TUESDAY MARCH 30, 2004:
BACK:
Deadlifts- 5 sets X 8 reps ( 125lbs, 130lbs, 135lbs, 140lbs, 140lbs)
Bent Rows- 5 sets X 12 reps (95lbs)
Close grip pulldowns- 5 sets X 12 reps (70lbs)
ARMS:
Close grip bench- 5 sets X 12 reps (95lbs, 95lbs, 100lbs, 100lbs, 100lbs)
Pushdowns- 5 sets X 12 reps (20lbs, 20lbs, 22lbs, 22lbs, 22lbs)
Barbell curls- 5 sets X 12 reps (50lbs)
Incline Dumbell curls- 5 sets X 12 reps (30lbs)
WEDNESDAY MARCH 31, 2004:
NO TRAINING
THURSDAY APRIL 1, 2004:
ABS:
Leg raises- 2 sets X 20 reps (bodyweight)
Foward crunches- 2 sets X 20 reps (bodyweight)
LEGS:
Calf raises- 5 sets X 15 reps (60lbs, 60lbs, 60lbs, 90lbs, 90lbs)
Leg curls- 5 sets X 12 reps ( 35lbs, 37 lbs, 37lbs, 37lbs, 37lbs)
Leg Extensions- 5 sets X 15 reps ( 70lbs, 72lbs, 75lbs, 77lbs, 80lbs)
Squats- 5 sets X 15 reps (110lbs)
FRIDAY, APRIL 2, 2004:
CHEST:
Bench press: 5 sets X 12 reps (100lbs, 105lbs, 105lbs, 110lbs, 110lbs)
Incline Dumbell press: 5 sets X 12 Reps (60lbs)
Flat Bench Flyes: 5 sets X 12 reps (60lbs, 60lbs, 40lbs, 40lbs, 40lbs)
SHOULDERS:
Military press: 5 sets X 10 reps (75lbs, 80lbs, 80lbs, 80lbs, 80lbs)
Rear Laterals: 5 sets X 12 reps (20lbs)
Side Laterals: 5 sets X 12 reps (40lbs)
Dumbell Shrugs: 5 sets X 10 reps (100lbs)
Neck Flexions: 2 sets X 10 reps (15lbs, 20lbs)
SATURDAY APRIL 3, 2004:
CARDIO- 1/2 hour treadmill, 220 calories.
SUNDAY APRIL 4, 2004:
CARDIO- 1/2 hour treadmill, 316 calories.

Journey to the NPC competition- thoughts on training:
MONDAY MARCH 29:
well, as for my chest, i blasted the hell out of it. like i have said, i am not going heavy yet but this serves a purpose...it lets me feel every rep so i get used to that feeling and once i start to go heavy, if i dont feel the reps in my chest anymore, it simply means i am going too heavy so this is good. And my shoulders, i crushed them as well and it felt great but at the same time, it hurt...but as my buddy greg said, "you destroy the muscles in the gym and they regrow even bigger!" man, i can not wait to go heavy!
TUESDAY MARCH 30, 2004:
really good day today...i improved on almost all my poundages. i had a little aggression to get out today so i took out on the weights...GOOD idea! i was flyin on the deads and i think i still had room left to go even higher which is good so we shall see what the coming workouts bring but so far, im goin strong!
WEDNESDAY MARCH 31:
NO TRAINING
THURSDAY APRIL 1:
WOAH! i totally gotta move my gym upstairs cause i cant stress enough how much walking up 3 flights of stairs blows right after i train legs..but i am mad psyched...today during one of my sets of squats, i almost blacked out and during another one, i almost puked...now THOSE are signs of balls out training! i may not be using real heavy weights yet but i go mad deep with my squats so i am feeling it...as i always say, i can not wait to start going heavy!
APRIL 2, 2004:
i have to admit...it took me a few minutes to get into the swing of things today...dont know why but once i did, i was slammin...as you can see, my poundages went up...i have yet to stay with 60 pounds on the flyes but that will come in time...shoulders were blasted today and all the exercises really felt good..well they felt bad and caused me pain which IS good! so it was an overall good day aside from the bumpy start!
APRIL 3:
there isnt much you can say about cardio at this point since it is low-intensity...i walk on a trwadmill and thats about it :-p.
APRIL 4:
all i can say is WOW, cardio went by really fast today...weird but cool :)

MEASUREMENTS:
ARMS: 14 inches
FOREARMS: 12 inches
CHEST: 40 inches
SHOULDERS: 47 inches
QUADS: 24 inches
CALVES: 16 inches
RIGHT NOW, MY WEEKEST BODYPART COMPARED TO THE REST IS MY CHEST. I AM GOING TO HAVE TO GET DOWN AND DIRTY WHEN IT COMES TO TRAINING THAT AREA. NEXT TIME THIS SECTION WILL UPDATE WILL BE MAY 1, 2004.

[Heisman]

Originally posted by aflex2002
SEX: MALE

You have sex with males? :D

Why do you do squats last in your workout?

How do you like doing the Monday workout on Friday as well?

I'll be following this.

[aflex2002]

nah, ill stay away from having sex with males! but i do squats last in my workout to ensure that my legs are totally warmed up for the brutal massacre i put them through with squats...as with hams and glutes...and the monday through friday 4 day split is amazing...totally optimum for recovery and after taking the days off, it makes you that much more motivated to go kick some ass in the gym... STAY STRONG!

[aflex2002]

Supplementation
I ADDED TRI-FLEX (JOINT SUPPORT) TO MY ARSENAL THIS WEEK AND WILL BE CONTINUOUSLY TAKING IT BECAUSE ONCE I START TO GO HEAVY, I DON'T WANT MY JOINTS BREAKING DOWN ON ME! ALSO, I AM ADDING MORE LIVER TABS TO MY DIET AS WELL AT EACH MEAL TO KEEP MY BODY MORE FULL OF AMINOS AND NUTRITION TO PREPARE MYSELF FOR THE WEEKS AHEAD!
Animal M-stak
Animal Pak
AST DGC
AST GL3 Glutamine
AST Micronized Creatine
AST VP2 whey protein isolate
Cytosport Muscle Milk
AST Trioxalon
Labrada Gold Protein bars
Dr. Carbrite Protein bars
Met-Rx MRPs
Vitamin C- 2,000 mg.
Essential Fatty Acid Complex- 6 grams
CLA- 6 grams
B-Complex
Grean Tea Extract- 6,000 mg.
Flaxseed Oil- 4 grams
Beta Carotine (vitamin A)- 25,000 IU
GNC Mega Men
Liver Tablets
Kaizen HMB
Amino Acids
ZMA
TRI-FLEX(glucosamine/chondroitin/msm)

SUPPLEMENTATION FURTHERED
MEAL ONE: trioxalon, creatine, glutamine, animal m-stak, liver tabs, animal pak.
MEAL TWO: creatine, glutamine, DGC, vitamin C, EFAs, CLA, B-complex, green tea, flaxseed, beta carotene, mega men, liver tabs, HMB
MEAL THREE: Aminos, tri-flex, liver tabs
MEAL FOUR: HMB, glutamine, liver tabs
MEAL FIVE: triaxolon, glutamine, liver tabs
MEAL SIX: glutamine, HMB, EFAs, CLA, Flaxseed, liver tabs
1/2 HOUR BEFORE MEAL 7: ZMA
MEAL 7: glutamine, liver tabs

Journey to the NPC competition- Diet week three
MONDAY APRIL 5, 2004:
MEAL ONE (pre): 1 cup oatmeal, 1 scoop muscle milk.
MEAL TWO(post): 2 scoops VP2, DGC.
MEAL THREE(1 hour later): 3 slices wheat bread, 1 sweet potato, one can tuna.
MEAL FOUR: mixed veggies, apple, 3/4 cup oatmeal, 6 eggs (5 whites, 1 whole).
MEAL FIVE: mixed veggies, spinach, 3 slices wheat bread, salmon.
MEAL SIX: spinach, 3/4 cup brown rice, 8 oz. chicken.
MEAL SEVEN: 1 cup cottage cheese.
TUESDAY APRIL 6, 2004:
MEAL ONE(pre): 1 cup oatmeal, 1 scoop muscle milk.
MEAL TWO(post): 2 scoops VP2, DGC.
MEAL THREE(1 hour later): 3 slices wheat bread, 1 sweet potato, one can tuna.
WORK TODAY WHICH MEANS A BIT OF A CHANGE.
MEAL FOUR: Met-Rx MRP w/ 10 oz. skim milk.
MEAL FIVE: labrada protein bar.
MEAL SIX: spinach, labrada protein bar.
MEAL SEVEN: mixed veggies, 3/4 cup brown rice, 10 oz. lean beef.
MEAL EIGHT: 1 cup cottage cheese.
WEDNESDAY APRIL 7, 2004
MEAL ONE: 1 cup oatmeal, 2 scoops muscle milk.
MEAL TWO: 2 scoops VP2, 18 oz. milk.
MEAL THREE: 3 slices wheat bread, 1 sweet potato, one can tuna.
MEAL FOUR: spinach, apple, 3/4 cup oatmeal, 6 eggs (5 whites, 1 whole)
MEAL FIVE: broccoli, 3 slices wheat bread, salmon.
MEAL SIX: spinach, broccoli, 3/4 cup brown rice, 8 oz. chicken.
MEAL SEVEN: 1 cup cottage cheese.
THURSDAY APRIL 8, 2004:
MEAL ONE(pre): 1 cup oatmeal, 1 scoop muscle milk.
MEAL TWO(post): 2 scoops VP2, DGC.
MEAL THREE(1 hour later): 3 slices wheat bread, 1 sweet potato, one can tuna.
MEAL FOUR: spinach, apple, 3/4 cup oatmeal, 6 eggs (4 whites, 2 whole).
MEAL FIVE: broccoli, cauliflower, 3 slices wheat bread, salmon.
MEAL SIX: cauliflower, 3/4 cup brown rice, 8 oz. lean beef.
MEAL SEVEN: 1 cup cottage cheese.
FRIDAY APRIL 9, 2004:
MEAL ONE(pre): 1 cup oatmeal, 1 scoop muscle milk.
MEAL TWO(post): 2 scoops VP2, DGC.
MEAL THREE(1 hour later): 3 slices wheat bread, 1 sweet potato, one can tuna.
MEAL FOUR: apple, 3/4 cup oatmeal, 6 eggs (5 whites, 1 whole).
MEAL FIVE: carbrite protein bar
MEAL SIX: spinach, 3 slices wheat bread, salmon.
MEAL SEVEN: mixed veggies, 3/4 cup brown rice, 8 oz. chicken.
MEAL EIGHT: 1 cup cottage cheese.
SATURDAY APRIL 10, 2004:
MEAL ONE (after cardio): zero carb protein powder.
MEAL TWO(1 hour later): 3 slices wheat bread, 1 sweet potato, one can tuna.
MEAL THREE: 1 cup oatmeal, 1 scoop muscle milk.
MEAL FOUR: spinach, apple, 3/4 cup oatmeal, 6 eggs (4 whites, 2 whole).
MEAL FIVE: Met-Rx MRP, 10 oz. skim milk.
MEAL SIX: mixed veggies, 3 slices wheat bread, salmon.
MEAL SEVEN: broccoli, 3/4 cup brown rice, 8 oz. lean beef.
MEAL EIGHT: 1 cup cottage cheese.
SUNDAY APRIL 11, 2004:
MEAL ONE (after cardio): zero carb protein powder.
REST OF THE DAY IS MY OFF DAY.

NPC DIET CALORIES/CARBS/PROTEIN
MEAL ONE: 511 calories, 31 grams protein, 60 carbs.
MEAL TWO: 421 calories, 50 grams protein, 48 carbs.
MEAL THREE: 683 calories, 50 grams protein, 75 carbs.
MEAL FOUR: 636 calories, 52 grams protein, 72 carbs.
MEAL FIVE: 441 calories, 39 grams protein, 48 carbs.
MEAL 6: 546 calories, 54 grams protein, 51 carbs
MEAL 7- 241 calories, 32 grams protein, 6 carbs
DAILY TOTALS- 3404 CALORIES, 322 GRAMS PROTEIN, 375 CARBS

Journey to the NPC competition- Training week three
MONDAY, APRIL 5, 2004:
BACK:
Deadlifts- 5 sets X 8 reps (140lbs, 145lbs, 145lbs, 145lbs, 145lbs)
Bent Barbell Rows- 5 sets X 12 reps (90lbs)
Close grip pulldowns- 5 sets X 12 reps (70lbs)
ARMS:
Close grip bench- 5 sets X 12 reps (100lbs, 105lbs, 105lbs, 105lbs, 105lbs)
Pushdowns- 5 sets X 12 reps (22lbs)
Barbell Curls- 5 sets X 12 reps (50lbs)
Incline dumbell curls- 5 sets X 12 reps (30lbs)
TUESDAY APRIL 6, 2004:
ABS:
Leg raises- 2 sets X 20 reps (bodyweight)
Foward crunches- 2 sets X 20 reps (bodyweight)
LEGS:
Calf raises- 5 sets X 15 reps (90lbs)
Leg curls- 5 sets X 12 reps (37lbs, 40lbs, 40lbs, 40lbs, 40lbs)
Leg extensions- 5 sets X 15 reps (80lbs, 82lbs, 85lbs, 90lbs, 92lbs)
Squats- 5 sets X 15 reps (110lbs, 115lbs, 120lbs, 120lbs, 120lbs)
WEDNESDAY, APRIL 7, 2004:
NO TRAINING
THURSDAY APRIL 8, 2004:
CHEST:
Bench press- 5 sets X 12 reps (110lbs, 115lbs, 115lbs, 110lbs, 105lbs)
Incline Dumbell Press- 5 sets X 12 reps (60lbs)
Flat Bench Flyes- 5 sets X 12 reps (60lbs, 60lbs, 40lbs, 40lbs, 40lbs)
SHOULDERS:
Military Press- 5 sets X 10 reps (80lbs, 80lbs, 80lbs, 75lbs, 75lbs)
Rear laterals- 5 sets X 12 reps (20lbs)
Side laterals- 5 sets X 12 reps (40lbs)
Dumbell Shrugs- 5 sets X 10 reps (100lbs)
Neck Flexions- 2 sets X 10 reps (20lbs)
FRIDAY, APRIL 9, 2004:
BACK:
Deadlifts- 5 sets X 8 reps (145lbs, 150lbs, 150lbs, 150lbs, 155lbs)
Barbell rows- 5 sets X 12 reps (90lbs)
Close grip pulldowns- 5 sets X 12 reps (70lbs, 70lbs, 70lbs, 75lbs, 75lbs)
ARMS:
Close grip bench- 5 sets X 12 reps (105lbs, 105lbs, 105lbs, 100lbs, 100lbs)
Pushdowns- 5 sets X 12 reps (22lbs)
Bar curls: 5 sets X 12 reps (50lbs)
Incline dumbell curls- 5 sets X 12 reps (30lbs).
SATURDAY APRIL 10, 2004:
CARDIO: 1/2 hour- 237 calories burned.
SUNDAY APRIL 11, 2004:
CARDIO: 1/2 hour- 330 calories burned.

Journey to the NPC competition- thoughts on training
APRIL 5:
who says leg day is the only day that should make you puke?! man, my back workout was crazy today...painful and good as was my arm workout! i was moving the weights with good form and getting massive good pumps...the only problem is that now that i will start going heavy, i am going to have to get wrist straps for the deadlifts!
APRIL 6:
well you know things went well on leg day when you have just taken a shower and you cant get your underwear up over your legs cause of the mad pump you got! well...i felt a little ballzy today and just kept bringing the weight up...i'm not stopping either...i'm just gonna keep going! but i definitely felt like i was going to cry today when i was destroying my legs...PLUS i was screaming like crazy and i mom was just looking at me (she was on the treadmill). BRUTAL STUFF! BUT PAINFULLY GOOD!
APRIL 7:
NO TRAINING
APRIL 8:
well, i hate to admit it, but i had my first glitch today...for some reason, i wasn't feeling as strong as usual today so as you can see, i had to lower the weights so i could stay with good form. i don't know what the reason was but i had a good workout nonetheless in the sense that i still felt the contraction of the working muscles...it was weird today...rather then letting the workout serve me, it was almost as if i was serving the workout...but i shall fix that soon enough!
APRIL 9:
well, what i lacked yesterday in strength, i made up for today with intensity...i tried some new things today meaning i tried some new mental approaches and they seemed to help me move the weight and feel the contractions in all the right places...great day today!
APRIL 10:
i dunno what it is, but cardio is going by faster lately...its a good thing! i only have 3 more weeks of 2 day cardio, after that when i start moving the BIG weights, my body is going to need as much time as possible to recover and grow so i am going to ditch the saturday cardio and leave cardio to sundays... now, this is not laziness...this is smart bodybuilding!
APRIL 11:
as always, i bumped up the cardio... there really isn't much i can say on cardio until i start going maximum intensity style so we'll keep chatting to a minimum.

[aflex2002]

Supplementation
I am cycling one week off of the Animal M-stak this week.
Animal M-stak
Animal Pak
AST DGC
AST GL3 Glutamine
AST Micronized Creatine
AST VP2 whey protein isolate
Cytosport Muscle Milk
AST Trioxalon
Labrada Gold Protein bars
Dr. Carbrite Protein bars
Met-Rx MRPs
BSN lean dessert protein
REAL protein powder
Vitamin C- 2,000 mg.
Essential Fatty Acid Complex- 6 grams
CLA- 6 grams
B-Complex
Grean Tea Extract- 6,000 mg.
Flaxseed Oil- 4 grams
Beta Carotine (vitamin A)- 25,000 IU
GNC Mega Men
Liver Tablets
Kaizen HMB
Amino Acids
ZMA
TRI-FLEX(glucosamine/chondroitin/msm)

SUPPLEMENTATION FURTHERED
MEAL ONE: trioxalon, creatine, glutamine, liver tabs, animal pak.
MEAL TWO: creatine, glutamine, DGC, vitamin C, EFAs, CLA, B-complex, green tea, flaxseed, beta carotene, mega men, liver tabs, HMB
MEAL THREE: Aminos, tri-flex, liver tabs
MEAL FOUR: HMB, glutamine, liver tabs
MEAL FIVE: triaxolon, glutamine, liver tabs
MEAL SIX: glutamine, HMB, EFAs, CLA, Flaxseed, liver tabs
1/2 HOUR BEFORE MEAL 7: ZMA
MEAL 7: glutamine, liver tabs

Journey to the NPC competition- Diet week four
MEAL ONE(pre): 1/2 cup oatmeal, 1/2 serving DGC, 2 scoops muscle milk.
MEAL TWO(post): 2 scoops VP2, DGC.
MEAL THREE(1 hour later): 3 slices wheat bread, 1/2 cup oatmeal, one can tuna, 3 egg whites.
MEAL FOUR: spinach, apple, 1 cup oatmeal, 6 eggs (5 whites, 1 whole).
MEAL FIVE: spinach, 3 slices wheat bread, salmon.
MEAL SIX: cauliflower, spinach, 1 cup brown rice, 8 oz. chicken.
MEAL SEVEN: 1 scoop lean dessert protein, 1 tsp. peanut butter.
TUESDAY APRIL 13, 2004:
MEAL ONE(pre): 1/2 cup oatmeal, 1/2 serving DGC, 2 scoops muscle milk.
MEAL TWO(post): 2 scoops VP2, DGC.
MEAL THREE(1 hour later): 3 slices wheat bread, 1 sweet potato, one can tuna.
MEAL FOUR: spinach, apple, 1 cup oatmeal, 6 eggs (4 whites, 2 whole)
MEAL FIVE: spinach, 3 slices wheat bread, salmon.
MEAL SIX: mixed veggies, 1 cup brown rice, 10 oz. lean beef.
MEAL SEVEN: 1 scoop lean dessert protein, 1 tsp. peanut butter.
WEDNESDAY APRIL 14, 2004:
MEAL ONE: 3/4 cup oatmeal, 2 scoops muslce milk.
MEAL TWO: 18 oz. skim milk, 2 scoops REAL protein powder.
MEAL THREE: 4 slices wheat bread, 1 sweet potato, one can tuna.
MEAL FOUR: cauliflower, 1 1/4 cup oatmeal, apple, 6 eggs (5 whites, 1 whole).
MEAL FIVE: spinach, 4 slices wheat bread, salmon.
MEAL SIX: mixed veggies, 1 cup brown rice, 8 oz. chicken.
MEAL SEVEN: 1 tsp. peanut butter, 1 scoop lean dessert protein.
THURSDAY APRIL 15, 2004:
MEAL ONE(pre): 1/2 cup oatmeal, 2 scoops muscle milk, 1/2 serving DGC.
MEAL TWO(post): 2 scoops VP2, DGC.
MEAL THREE(1 hour later): 3 slices wheat bread, 1 sweet potato, one can tuna.
MEAL FOUR: spinach, apple, 1 cup oatmeal, 6 eggs (4 white, 2 whole).
MEAL FIVE: broccoli, 3 slices wheat bread, salmon.
MEAL SIX: mixed veggies, 1 cup brown rice, 10 oz. lean beef.
MEAL SEVEN: 1 tsp. peanut butter, 1 scoop lean dessert protein powder.
FRIDAY APRIL 16, 2004:
MEAL ONE (pre): 1/2 cup oatmeal, 1/2 serving DGC, 2 scoops muscle milk.
MEAL TWO(post): 2 scoops VP2, DGC.
MEAL THREE(1 hour later): 3 slices wheat bread, 1 sweet potato, one can tuna.
MEAL FOUR: broccoli, apple, 1 cup oatmeal, 6 eggs (5 whites, 1 whole).
MEAL FIVE: spinach, 3 slices wheat bread, salmon.
MEAL SIX: spinach, 1 cup brown rice, 8 oz. chicken.
MEAL SEVEN: dr. carbrite protein bar.
MEAL EIGHT: 1 scoop lean dessert protein powder.
SATURDAY APRIL 17, 2004:
MEAL ONE: 3/4 cup oatmeal, 2 scoops muscle milk.
MEAL TWO: 4 slices wheat bread, 1 sweet potato, one can tuna.
MEAL THREE: met-rx MRP, 8 oz. milk, 1 slice wheat bread, 1/2 cup oatmeal.
MEAL FOUR: Labrada protein bar
MEAL FIVE: labrada protein bar
MEAL SIX: spinach, 1 cup brown rice, 10 oz. lean beef.
MEAL SEVEN: 1 tsp. peanut butter, 1 scoop lean dessert protein powder.
SUNDAY APRIL 18, 2004:
MEAL ONE(after cardio): zero carb protein powder.
REST OF THE DAY- NO RESULTS TO RECORD.
Made a big change this week...now the real dedication will test if i can eat all this food!

Journey to the NPC competition- Training week four
MONDAY APRIL 12, 2004:
ABS:
Leg raises- 2 sets X 12 reps (bodyweight)
Foward crunches- 2 sets X 12 reps (bodyweight)
LEGS:
Calf raises- 5 sets X 15 reps (90lbs)
Leg curls- 5 sets X 12 reps (37lbs, 37lbs, 40lbs, 40lbs, 40lbs)
Leg extensions- 5 sets X 15 reps (92lbs, 92lbs, 92lbs, 92lbs, 95lbs)
Squats- 5 sets X 15 reps (115lbs)
TUESDAY APRIL 13, 2004:
CHEST:
Bench press- 5 sets X 12 reps (110lbs)
Incline Dumbell press- 5 sets X 12 reps (60lbs)
Flat bench flyes- 5 sets X 12 reps (60lbs, 40lbs, 40lbs, 40lbs, 40lbs)
SHOULDERS:
Military press- 5 sets X 10 reps (80lbs, 80lbs, 75lbs, 75lbs, 75lbs)
Rear laterals- 5 sets X 12 reps (20lbs)
Side laterals- 5 sets X 12 reps (40lbs)
Dumbell shrugs: 5 sets X 10 reps (100 lbs)
Neck flexions- 2 sets X 10 reps (25lbs)
WEDNESDAY APRIL 14, 2004:
NO TRAINING.
THURSDAY APRIL 15, 2004:
BACK:
Deadlifts- 5 sets X 8 reps (150lbs, 150lbs, 155lbs, 155lbs, 155lbs)
Barbell rows- 5 sets X 12 reps (90lbs)
Close grip pulldowns- 5 sets X 12 reps (75lbs, 70lbs, 70lbs, 70lbs, 75lbs)
ARMS:
Close grip bench press- 5 sets X 12 reps (100lbs)
Pushdowns- 5 sets X 12 reps (22lbs)
Bar curls- 5 sets X 12 reps (50lbs, 50lbs, 50lbs, 50lbs, 45lbs)
Incline dumbell curls- 5 sets X 12 reps (30lbs)
FRIDAY APRIL 16, 2004:
ABS:
Leg raises- 2 sets X 20 reps (bodyweight)
Foward crunches- 2 sets X 20 reps (bodyweight)
LEGS:
Calf raises- 5 sets X 15 reps (90 lbs)
Leg curls- 5 sets X 12 reps (40 lbs)
Leg extensions- 5 sets X 15 reps (95 lbs, 95 lbs, 95 lbs, 95 lbs, 100 lbs)
Squats- 5 sets X 15 reps (115 lbs, 125 lbs, 125 lbs, 125 lbs, 125 lbs)
SATURDAY APRIL 17, 2004:
NO TRAINING
SUNDAY APRIL 18, 2004:
CARDIO- 1/2 HOUR- 325 calories burned

Journey to the NPC competition- thoughts on training
APRIL 12:
i REALLY gotta put my gym upstairs! walking up after leg day is a bitch...it was a good day today...i tried something different with calf raises and put a piece of plywood under the balls of my feet to get a better stretch...it totally worked so rock on! overall great workout!
APRIL 13:
well, it was a damn good day! i havent told you guys this but ever since the first week, i have been decreasing rest time by 10 seconds each week...i am down to 90 second rest time between sets and lemme tell ya, its killer! i will do this until i get down to 60 seconds...but yea, i felt each contraction today and felt that i destroyed my muscle tissue...ROCK ON!
APRIL 14:
NO TRAINING
APRIL 15:
WOW!!! i tried putting some new principles to my workout to rev up intensity and boy did it work! as you can see, i had to go down on the weights because it was just so intense...typing this hurts so i am gonna stop now...GREAT DAY!
APRIL 16:
i only have 2 words to describe today..."****ing ouch!" massive good day...broke 100 lbs on leg extensions so that was very cool! overall good day!
APRIL 17:
I decided i was going to try and doing cardio only on cheat days (max-ot style) and i am going to see if that helps my mass gains...
APRIL 18:
CARDIO

CURRENT BODY MEASUREMENTS
181 lbs.
16.4 % bodyfat
ARMS: 14 inches
FOREARMS: 12 inches
CHEST: 40 inches
SHOULDERS: 47 inches
QUADS: 24 inches
CALVES: 16 inches

[aflex2002]

BUMP

[aflex2002]

CARB ROTATION:
MONDAY: 395
TUESDAY: 395
WEDNESDAY:482
THURSDAY: 395
FRIDAY: 395
SATURDAY: 452
SUNDAY: CHEAT DAY
SupplementBACK ON M-STAK.
Animal M-stak
Animal Pak
AST DGC
AST GL3 Glutamine
AST Micronized Creatine
AST VP2 whey protein isolate
Cytosport Muscle Milk
AST Trioxalon
Labrada Gold Protein bars
Dr. Carbrite Protein bars
Met-Rx MRPs
BSN lean dessert protein
REAL protein powder
Vitamin C- 2,000 mg.
Essential Fatty Acid Complex- 6 grams
CLA- 6 grams
B-Complex
Grean Tea Extract- 6,000 mg.
Flaxseed Oil- 4 grams
Beta Carotine (vitamin A)- 25,000 IU
GNC Mega Men
Liver Tablets
Kaizen HMB
Amino Acids
ZMA
TRI-FLEX(glucosamine/chondroitin/msm)

SUPPLEMENTATION FURTHERED
MEAL ONE: trioxalon, creatine, glutamine, animal m-stak, liver tabs, animal pak.
MEAL TWO: creatine, glutamine, DGC, vitamin C, EFAs, CLA, B-complex, green tea, flaxseed, beta carotene, mega men, liver tabs, HMB
MEAL THREE: Aminos, tri-flex, liver tabs
MEAL FOUR: HMB, glutamine, liver tabs
MEAL FIVE: triaxolon, glutamine, liver tabs
MEAL SIX: glutamine, HMB, EFAs, CLA, Flaxseed, liver tabs
1/2 HOUR BEFORE MEAL 7: ZMA
MEAL 7: glutamine, liver tabs

Journey to the NPC competition- Diet week five
MONDAY APRIL 19, 2004:
MEAL ONE(pre): 1/2 cup oatmeal, 1/2 serving DGC, 2 scoops muscle milk.
MEAL TWO(post): 2 scoops VP2, DGC.
MEAL THREE(1 hour later): 3 slices wheat bread, 1 sweet potato, one can tuna.
MEAL FOUR: spinach, apple, 1 cup oatmeal, 6 eggs (5 whites, 1 whole).
MEAL FIVE: broccoli, 3 slices wheat bread, salmon.
MEAL SIX: mixed veggies, 1 cup brown rice, 8 oz. chicken.
MEAL SEVEN: 1 tsp. peanut butter, 1 scoop lean dessert protein powder.
TUESDAY APRIL 20, 2004:
MEAL ONE(pre): 1/2 cup oatmeal, 2 scoops muscle milk, 1/2 serving DGC.
MEAL TWO(post): 2 scoops VP2, DGC.
MEAL THREE(1 hour later): 3 slices wheat bread, 1 sweet potato, one can tuna.
MEAL FOUR: spinach, apple, 1 cup oatmeal, 6 eggs (4 whites, 2 whole).
MEAL FIVE: spinach, 3 slices whole wheat bread, salmon.
MEAL SIX: mixed veggies, 1 cup brown rice, 10 oz. lean beef.
MEAL SEVEN: 1 tsp. peanut butter, 1 scoop lean dessert protein powder.
WEDNESDAY APRIL 21, 2004:
MEAL ONE: 1 and 1/4 cup oatmeal, 2 scoops muscle milk.
MEAL TWO: 2 scoops VP2, 18 oz. skim milk.
MEAL THREE: 5 slices wheat bread, 1 sweet potato, one can tuna.
MEAL FOUR: spinach, apple, 1 and 1/4 cup oatmeal, 6 eggs (5 whites, 1 whole).
MEAL FIVE: spinach, 5 slices wheat bread, salmon.
MEAL SIX: mixed veggies, 1 cup brown rice, 8 oz. chicken.
MEAL SEVEN: 1 tsp. peanut butter, 1 scoop lean dessert protein powder.
THURSDAY APRIL 22, 2004:
MEAL ONE(pre): 1/2 cup oatmeal, 1/2 serving DGC, 2 scoops muscle milk.
MEAL TWO(post): 2 scoops VP2, DGC.
MEAL THREE(1 hour later): 3 slices wheat bread, 1 sweet potato, one can tuna, 4 egg whites.
MEAL FOUR: spinach, apple, 1 cup oatmeal, 6 eggs (4 whites, 2 whole).
MEAL FIVE: spinach, 3 slices wheat bread, salmon.
MEAL SIX: mixed veggies, 1 cup brown rice, 10 oz. lean beef.
MEAL SEVEN: 1 tsp. peanut butter, 1 scoop lean dessert protein.
FRIDAY APRIL 23, 2004:
MEAL ONE (pre): 1/2 cup oatmeal, 1/2 DGC, 2 scoosp muscle milk.
MEAL TWO(post): 2 scoops VP2, DGC.
MEAL THREE(1 hour later): 3 slices wheat bread, 1 sweet potato, one can tuna.
MEAL FOUR: spinach, apple, 1 cup oatmeal, 6 eggs (5 whites, 1 whole).
MEAL FIVE: spinach, 3 slices wheat bread, salmon.
MEAL SIX: mixed veggies, 1 cup brown rice, 8 ox. chicken.
MEAL SEVEN: 1 tsp. peanut butter, 1 scoop lean dessert protein powder.
SATURDAY APRIL 24, 2004:
MEAL ONE: 1 and 1/4 cup oatmeal, 2 scoops muscle milk.
MEAL TWO: 18 oz. milk, 2 scoops VP2.
MEAL THREE: 3 slices wheat bread, 1 sweet potato, one can tuna.
MEAL FOUR: 2 slice wheat bread, 1/2 cup oatmeal, 8 oz. milk, Met-Rx MRP.
MEAL FIVE: labrada protein bar.
MEAL SIX: labrada protein bar.
MEAL SEVEN: lima beans:(, 1 cup brown rice, 10 oz. steak.
MEAL EIGHT: 1 tsp. peanut butter, 1 scoop lean dessert protein powder.
SUNDAY APRIL 25, 2004:
OFF DAY

Journey to the NPC competition- Training week five
MONDAY APRIL 19, 2004:
CHEST:
Bench press- 5 sets X 12 reps (110 lbs)
Incline dumbell press- 5 sets X 12 reps (60 lbs)
Flat bench flyes- 5 sets X 12 reps (40 lbs)
SHOULDERS:
Military press- 5 sets X 10 reps (80 lbs, 80 lbs, 75 lbs, 70 lbs, 70 lbs)
Rear laterals- 5 sets X 12 reps (20 lbs)
Side laterals- 5 sets X 12 reps (40 lbs)
Dumbell shrugs- 5 sets X 10 reps (100 lbs)
Neck flexions- 2 sets X 10 reps (25 lbs)
TUESDAY APRIL 20, 2004:
BACK:
Deadlifts- 5 sets X 8 reps (4 sets @ 155 lbs, 1 set X 160 lbs)
Barbell rows- 5 sets X 12 reps (95 lbs)
Close grip pull downs- 5 sets X 12 reps (1 set @ 75 lbs, 4 sets @ 70 lbs)
ARMS:
Close grip bench- 5 sets X 12 reps (100 lbs)
Pushdowns- 5 sets X 12 reps (22 lbs)
Barbell Curls- 5 sets X 12 reps (50 lbs)
Incline dumbell curls- 5 sets X 12 reps (30 lbs)
WEDNESDAY APRIL 21, 2004:
NO TRAINING
THURSDAY APRIL 22, 2004:
ABS:
Leg raises- 2 sets X 20 reps (bodyweight)
Foward crunches- 2 sets X 20 reps (bodyweight)
LEGS:
Calf raises- 5 sets X 15 reps (90 lbs)
Leg curls- 5 sets X 12 reps (40 lbs, 42 lbs, 42 lbs, 40 lbs, 40 lbs)
Leg extensions- 5 sets X 15 reps (100 lbs)
Squats- 5 sets X 15 reps (125 lbs)
FRIDAY APRIL 23, 2004:
CHEST:
Bench press- 5 sets X 12 reps (105 lbs)
Incline dumbell press- 5 sets X 12 reps (60 lbs)
Flat bench flyes- 5 sets X 12 reps ( 40 lbs)
SHOULDERS:
Military press- 5 sets X 10 reps (70 lbs)
Rear laterals- 5 sets X 12 reps (20 lbs)
Side laterals- 5 sets X 12 reps (40 lbs)
Dumbell shrugs- 5 sets X 10 reps (100 lbs)
Neck flexions- 2 sets X 10 reps (25 lbs)
SATURDAY APRIL 24. 2004:
NO TRAINING
SUNDAY APRIL 25, 2004:
NO TRAINING

TRAINING THOUGHTS
APRIL 19:
WELL, as the rest time between sets decreases (now i am at 80 seconds from 120), it gets more and more intense...as you can see, i had to modify the weights to keep proper form cause it is getting harder! but i had a helluva good pump today so it was a great workout...felt every contraction!
APRIL 20:
well, today i tried some new things again...with my back, i was thinking of my hands as hooks so it would take the stress of my arms and put more contrction into my lats (i got that from one of the IFBB pros) and it worked like woah so it was a good back day! due to the lessening rest times, the weight is getting harder to move with arms so next time, i am going to start out with 45 lbs on the bar curl so i dont lose form! but it was a good day!
APRIL 21:
NO TRAINING
APRIL 22:
HOLY ****! thats all i can say...totally balls-to-the-wall today! i forgot my name and who i was during squats...my life flashed before my eyes...it was great...ROCK ON!!! yup, i'm a psycho...
APRIL 23:
as you can see, today i went a little lighter with the weights so i could keep perfect form...with the decreased rest time, i find it necessary...but i had a damn good pump today and it was a good workout!
APRIL 24:
NO TRAINING
APRIL 25:
NO TRAINING

[waitlifter82]

Any change in measurements or bodyweight?

BTW, where did you learn about bbing?? You sound like you treat the sport very seriously w/ such a detailed log.

[gringosmecos]

How much money do you spend in supplements?
Are you sure you are ready to compete with 14 inches arms and 5`10?
If you are, then good luck, you look really organized and serius about bodybuilding,go ahead!

[waitlifter82]

Originally posted by gringosmecos
How much money do you spend in supplements?


Bump

[aflex2002]

well, to answer ALL your questions...i have decided that if my arms do not grow and get to at least 17 inches (which is a longshot) by july...then i will hold off on the competing until they do...but my bodyweight and measurements have changed and i will post those on may 1st so you gotta be patient and anxious :)...also, i spend about 250-300 dollars on supplements every month...i learned about bodybuilding from AST using the MAX-OT program...though i dont use that take on training anymore, i still use the principles of intensity and dedication....if you have any other questions, feel free to email me at darkphantom2000@hotmail.com or AIM me at AFlex2002 and thanks for following along!

-Stay Strong

[aflex2002]

obviously 17 inches is more then a lngshot but hey, if you dont believe it will happen it wont...i will come as close to it as i can...my arms NOW are at 15 inches...so thats the only measurement you get till may 1st lol...but yea, again, thanks for supporting!

[gringosmecos]

I dont want to be pesimist, but going from 14 inches to 17 inches takes years of dedication, especially to compete, 17 will be almos as big as str8flexed. You dont have to hurry things or you will end up with 17 inches arms but 30% fat, take your time and give yourself longer deadlines.

[aflex2002]

haha i know...dont worry, i have no intentions of actually getting to 17 inch guns but its a goal...if i dont set goals, i will never reach them...i would rather set a goal that is way too high to reach then set a goal that is low and reach it easily...that is what makes an animal...setting goals you know you cant reach but trying anyway and in time, i will have those guns...but once i am 15 weeks out from the contest, i will evaluate where i am....if anything, i will compete in the lightweight division...but i need to get some exposure...but thank you for your concern...i dont see you as a pessimist...i see you as a realist much like myself...

-Stay Strong

[aflex2002]

it took arnold 3 years to gain 3 inches...i am willing to make the sacrafices and have the patience...and as you can see ferom my journal, i dont take any aspect lightly

[weightshead]

Originally posted by gringosmecos
I dont want to be pesimist, but going from 14 inches to 17 inches takes years of dedication, especially to compete, 17 will be almos as big as str8flexed. You dont have to hurry things or you will end up with 17 inches arms but 30% fat, take your time and give yourself longer deadlines.

get some Beginners Gains(tm), it only took me 18 months or so to go from 13.5 to 16.5. :)

[waitlifter82]

Originally posted by weightshead
get some Beginners Gains(tm), it only took me 18 months or so to go from 13.5 to 16.5. :)

**** you!!!!

j/k:D

If you have time, could you PM me to how about you did this. My arms refuse to grow.

[scott_donald]

thats so much supplements... not best tho to do this daily... so hard to comment...

[gringosmecos]

Originally posted by aflex2002
it took arnold 3 years to gain 3 inches...i am willing to make the sacrafices and have the patience...and as you can see ferom my journal, i dont take any aspect lightly

Then change all those supplemets and get some dbols and a whole lot of grow hormone, in excessive amounts!!!
Hey and 3 inches in 18 months is a lot more than begginer gains, i guess we will be hearing from you in Mr Olympia shortly!!!

[aflex2002]

Originally posted by gringosmecos
Then change all those supplemets and get some dbols and a whole lot of grow hormone, in excessive amounts!!!
Hey and 3 inches in 18 months is a lot more than begginer gains, i guess we will be hearing from you in Mr Olympia shortly!!!
first off, 3 years equals 36 months, not 18, second off, i am not looking for those kinds of gains...only to try and reproduce his intensity and dedication, third off, i am only 19, why the hell would i mess around with prohormones...are you stupid?

[aflex2002]

btw, if you have negativity, express it somewhere else...i am looking for support and constructive criticism...not for people to tell me what is impossible and what i "should" be on...

[aflex2002]

Originally posted by scott_donald
thats so much supplements... not best tho to do this daily... so hard to comment...
what do you mean?

[scott_donald]

Originally posted by aflex2002
what do you mean?

well why not update daily... far easier to read and comment...

and i never even knew ther was that much supplements... how much does that cost a week...

[aflex2002]

its about 300 dollars a month...and starting next week, i am probably going to update daily :) but next week i have a scheduled week off because after next week, i am going to start to go into heavier lifting so i need the recovery week to prepare...

[gringosmecos]

Originally posted by aflex2002
first off, 3 years equals 36 months, not 18, second off, i am not looking for those kinds of gains...only to try and reproduce his intensity and dedication, third off, i am only 19, why the hell would i mess around with prohormones...are you stupid?
I am not talking about, you I was talking about the guy who said that he gained 3 inches in just 18 months,and he said it was beginnes gains. Second, I refered to Dbol when you spoke about arnold cause supposedly he started taking them when he was 16, reason why he won the first olympia when he was 19, you were talking about Arnolds gains werent you?

[scott_donald]

Originally posted by aflex2002
its about 300 dollars a month...and starting next week, i am probably going to update daily :) but next week i have a scheduled week off because after next week, i am going to start to go into heavier lifting so i need the recovery week to prepare...

wow hope you are rich...

[aflex2002]

Originally posted by gringosmecos
I am not talking about, you I was talking about the guy who said that he gained 3 inches in just 18 months,and he said it was beginnes gains. Second, I refered to Dbol when you spoke about arnold cause supposedly he started taking them when he was 16, reason why he won the first olympia when he was 19, you were talking about Arnolds gains werent you?

yes but not to replicate but to show that intensity eventually pays off

[aflex2002]

Originally posted by scott_donald
wow hope you are rich...
haha lets just say i have to work my ass off for that money....ad if anyobe is interested, i update my training journal on my "buddyprofile" in my info under my AIM name- AFlex2002

[scott_donald]

sorry still on all those supplements and only if you can be bothered go through and say why you like them and what the benefits are to you...

i only use whey... creatine and a multivitamin.... some times flax....

[aflex2002]

well creatine, protein, and a good multi are obvious....ya know...the protein for muscle the creatine for saturation and the multi to get some extra nutrients your body needs....i take glutamine for overall body recovery and immunity and it does help with recovery int he sense that i am not as sore as i would be without it, plus contrary to popular belief, it does aid in muscle growth! as for liver tabs and amino acids tablets, they also aid in muscle recoevery and growth....the extra aminos i get from the liver abd the acids aid in helping the whole foods and protein powders i eat...the EFAs including the CLA, help aid in reducing cholesterol and the extra fats also help with testosterone levels...PLUS studies have been done that showed that EFAs kept bodyfat down when on a bulking diet....as for HMB, i am actually only testing this out to see if i reap any benefits to be perfectly honest! and my ZMA mostly helps me sleep...it is supposed to boost testosterone levels...i am not sure that it actually does that BUT it does however relax me at night helping me to sleep better...and my post workout vitamins all serve as antioxidants to fight free radicals that form during heavy training that would destroy cells in my body....i think i have pretty much covered everything and if i havent, feel free to PM me with any questions!
-Stay Strong

Originally posted by scott_donald
sorry still on all those supplements and only if you can be bothered go through and say why you like them and what the benefits are to you...

i only use whey... creatine and a multivitamin.... some times flax....

[HoosierBoy]

Good grief! how much do you spend on supplements?! :)

Keep working hard and keep improving. Hope to see you competing soon.

[scott_donald]

thanks for that... i did know everything about it but just wanted to see what you thought it all did for you.... whats the dosage of glutamine that you use...

[aflex2002]

Originally posted by HoosierBoy
Good grief! how much do you spend on supplements?! :)

Keep working hard and keep improving. Hope to see you competing soon.
thanks! about 300 a month...pricey lol

[aflex2002]

Originally posted by scott_donald
thanks for that... i did know everything about it but just wanted to see what you thought it all did for you.... whats the dosage of glutamine that you use...
ooo im sorry, lol i misunderstood...well to get my opinion, yes i believe all my supplements in my "arsenal" work for me...i have seen great improvements from using all of them and highly reccomend every one....the only one i am not sure if it is doing anything is the HMB but like i said, it is more of a trial run....BUT in any case...i take 30 grams glutamine a day....5 grams when i wake, 5 grams after working out, 5 grams with the next 3 meals, and 5 grams before bed...

[waitlifter82]

OMG, that's a lot of glutamine. I'm not saying that's a bad thing, it's just I wish I could afford 30g per day.

Have you taken a lower dose before? If so, how does 30g per day compare to 10g a day. Do you feel a difference in recovery?

[aflex2002]

Originally posted by waitlifter82
OMG, that's a lot of glutamine. I'm not saying that's a bad thing, it's just I wish I could afford 30g per day.

Have you taken a lower dose before? If so, how does 30g per day compare to 10g a day. Do you feel a difference in recovery?
honestly, i used to take only 10 grams...5 before and after workout...it was helpful for recovery...but i used to get sick a lot (colds, fevers, etc...) and about a year ago , i read that glutamine was good for immunity...so that is when i bumped it to 30 grams and lemme tell ya, in the past year, i have only been sick once (lol today actually) i used to get sick at least once a month...which was lousy because every time i got sick, i would forfit training for that day as i did today...which sucks but as you know training when you are really sick is counterproductive...so yes, i feel that going to 30 grams did help me a lot...but if you are not the kind of person that has colds a lot, it probably is alright to keep it to 10 grams a day minimum to save on money!

[chrlslee1]

My arms are 17 inches. I found if you trained them heavy with low reps every once in a while they grow alot. by the way im 190 pounds. Why do you train so light and for so many reps for all your bodyparts? Are you looking for any strenght gains?

[aflex2002]

Originally posted by chrlslee1
My arms are 17 inches. I found if you trained them heavy with low reps every once in a while they grow alot. by the way im 190 pounds. Why do you train so light and for so many reps for all your bodyparts? Are you looking for any strenght gains?
this is only my beginning stage...actually, next week is my scheduled week off and after that is when i start going heavy...this was just basically a 6-week warmup phase....after enxt week, i am going to be going heavier and keep within a 6-8 rep range for a bit

[aflex2002]

unfortunately, this past saturday, i suffered from 3 heart attacks...due to this, the doctor at the hospital told me no more lifting until further notice so i must stop the journals...:( thanks for following the short journey

[scott_donald]

oh my god... hope you are ok... what exactly happened...

[aflex2002]

im not sure...it just woke me up on sunday morning...i had severe chest pains and my arms were in mad pain so my mom drove me to the hospital...it lasted about 3 hours, then it happened again monday morning around 4 AM, then monday night around 10 PM...so i had 3 heat attacks...the doctors told me it was because i have a heart infection that causes my heart to become bigger then it should be causing the heart attacks...im suprised they let me go today...but they are working on the problem with my meds and stuff...but hopefully ill be back to bodybuilding soon!
thanks for your concern :)...
-stay strong

[scott_donald]

not good at all... and i liked your journal with ll the detail... hope everything is sorted soon and you are back to full health...

[aflex2002]

In case anyone is wondering... I recovered a couple of years ago and I am now onto bigger and better things... I have less than 10 percent bodyfat and my lifts are huge... I FINALLY GOT TO THAT 17 INCH MARK GUYS!!!!!!!!! Just an idea of my gains... I now bench 205 8-10 reps... Anyway, i don't do the journals anymore but i wanted you all to know that i have been back :)