Here I'll be showing you my 100% COMPLETE training, nutrition, & lifestyle routine that I'll be using to compete in the upcoming:
-2013 Bodyspace transformation challenge
-Natural Bodybuilding shows this summer(haven't decided on which i'll be competing in yet)
-Powerlifting meets in 165, then 148 lbs. weight class as I lean out
-Music Festivals!!!!
I'll also be posting to my youtube channel, which is POVfitness.
CURRENT SCHEDULE:
10 weeks out from 2013 Bodyspace challenge
13 Weeks out from EDC Chicago
17 weeks out from EDC Las Vegas
18-21 weeks out from Natural Bodybuilding shows
Powerlifting meets - to be determined! lol, I had one on the 23rd of this month, but messed up my prep so I decided not to enter.
CURRENT TRAINING ROUTINE:
Mon - Upper Body
Tues - Lower Body
Wed - rest/abs & arms
Thurs - Chest
Fri -Back
Sat - Legs
Sun - Rest/shoulders
Just to give a brief summary of routines I used to run, I did 5/3/1 for like 8 months last year, then switched to PHAT, then a 5 day split, and now I'm doing this which is very similar to PHAT, but I go by instinct when I train.
What I mean is, I'll warm up, then knock out the heavy compound movements first, then I'll listen to my body and instinctively train using accessory lifts that I feel best cause muscle hypertrophy.
CARDIO:
H.I.I.T. - High intensity Interval Training
-15-25 minutes after every weight training session, either on eliptical or treamill
-My body responds best to this, rather than low intensity steady state cardio
NUTRITION:
IIFYM - if it fits your macros
-I use myfitness pal to track what i eat
-Soon I'll do it old school and cook everything once a week and tupperware it up, since its SO much easier to keep up with the diet this way
-I also just switched back to Intermittent Fasting today
SUPPLEMENTS:
-Creatine
-Multivitamin
-Preworkout
-sometimes protein powder
Thats it! lol.
MOTIVATION:
-Music! Gotta have a good pair of headphones and an amazing playlist! I'll be posting what I listen to ITT as well.
Nutrition:
-An unplanned fast for today! Only had 2 cups of Yogurt, a King Size Snickers Bar, and since it was Fri and I had two concerts planned I indulged in a few alcoholic beverages.
-Total cal for the day : 1000
TRAINING:
-worked out w/ some friends & did their routine which was circuit style boxing training
-4 five minute rounds consisting of - hitting heavy bag, speed bag, focus bag(not sure of actual name), jump rope
-in between each 5 min round we did - 25 pushups, 25 crunches, 20 box jumps
-After circuit was a long round, like a huge dropset of upperbody weight training
-pullups, benchpress, dips, flyes, lateral raises, db shoulder press
Warmup
-5 min on eliptical
-stretching, myofascial release on medicine ball
Squats:
-warmup 1x10 w/ just the bar
-1x10 135
-1x10 225
-1x3 275
-1x3 275
-1x10 185
notes:
-before I started cutting my squat strength was going up every week, & now, today especially since I was depleted and my nutrition sucked the last 2 days, 275 felt like 375 lol. SO, i figured 'hey just focus on form, and mind/muscle connection" and I got in some good sets anyway
notes
grip kept failing on 95s, side of db kept digging into my wrist bone which hurt! could easily do 8-12 w/ 95s but my grip is weak!!
Olympic Snatch
50 lbs curl bar
2 sets 8-12
Leg extensions
3 sets 8-12 increasing weight each set
CARDIO
20 min on eliptical
NUTRITION
so far 1 cup white rice, 14 oz meat loaf
SUPPS
2 scoops Marked
WEIGH IN
168!
Notes
-Felt like crap today since I drank more than I should have the night before
-Starting Intermittent Fasting today, trained fasted & didnt eat till 7pm
-Absolutely LOVE the feels I get from fasting!
-Im guessing the 5 lbs drop is mostly water and the fact that I was fasted
DB shoulder press
25lbs x8-12 warmup
45lbsx8-12 , another set 8-12
Hammer Strength T Bar row
70lbs 8-12
80lbs 8-12
90lbs 8-12
Cable Flyes, highest position
40 x8-12
50lbs x 8-12
60lbs x 8-12
DB Lateral Raises
25lbs x8-12
30lbs x 8-12
30lbs x 8-12
DB Flyes
35x8-12 3 sets
DB Pullovers
2 sets 70lbs 5-12
FacePulls on seated row machine
40lbs x 8-12
55lbs x 8-12, 8-12
Tricep Pull downs
50lbs warmup
70lbs 8-12
single arm tricep pulldowns
30lbs 8-12
25lbs 8-12
20lbs 8-12
3 sets each arm
EZ curl biceps
25lbs plate each side
Standing 8-12, 8-12
Seated 8-12, 8-12
DB hammer curls
30lb 8-12
30lbs 8-12
20 lbs 8-12
HIIT cardio on eliptical
15 min, 15 sec 'sprint', then 45 sec cool down, repeat...
WEIGH IN
168.8
Notes:
-even tho im not counting macros, im just guestimating cals and am actually on track. BUT, to achieve low levels of bodyfat, I must start counting macros to +/- 10g every damn day, no excuses.
-Am intermittent fasting, and the past week have been training fasted and have only been eating from 6pm - midnight
-I typically will have a cup of coffee in the morning tho w/ about 70cals worth of simple sugars & almond milk
Since listing every set, amount of weight, & reps is becoming tedious, unless otherwise noted everything I do is 3 sets of 8-12 reps
warmup
-Deadlift
-Wide grip pulldown
-close grip pulldown
-DB pullovers
-TBar rows
-single arm cable rows
-seated close grip rows
-ez bar curls
-DB hammer curls
CARDIO
15 min liss on eliptical
stretching
NUTRITION
2k cals
WEIGH IN
167
Notes:
-didnt deadlift last week and after not doing them for a week all i can say is holy soreness! Went to a movie after the gym and actually fell asleep...the next day I was unbelievably sore as well.
Squats
Hack Squats
Decline leg press(not sure if correct name of machine lol)
DB straight leg deadlifts
GH raises
Leg extensions
leg curls
CARDIO
eliptical liss 15 min
stretching
SUPPS
muscle marinade
fish oil
multi
NUTRITION
starbucks venti white mocha, dairy queen bacon chsburger, large fries, peanut buster parfait, 600cal bowl of cereal w/banana, granola bar
-cheat day
WEIGH IN
163.3
Notes:
-WTF @ weigh in! Decided to 'refeed' today since weigh in was ridiculously low
-Didnt work out till 6pm which is late for me, and didnt eat till like 8:30
-Felt like crap during workout due to erratic sleep schedule
Notes:
-Been using weight belt for the past 2 weeks since lower back has been hurting for the past 5 weeks or so when doing squats & deads. Now completely pain free and lifts have been improving as I SQUEEZE against the belt as hard as I can.
-After doing DB stiff leg deads & warming up for 30 min or so before Deadlifting I noticed a hell of an increase on strength while doing singles today.
-From now on NEVER start routine w/ deadlifts, squats, or bench. Always be VERY warmed up before going balls out on a compound movement!
WEIGH IN
162.4
Notes:
-Consistently losing weight and getting leaner every week!
-Am not even counting macros very strictly, just eating plenty of carbs, at least 80-100 g of protein and trying to minimize fats
-Am staying very close to -500 calorie deficit each day though
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