This is my second Journal at BB.com. The first was in the Over 35 Section and here is the thread:
Read my entries there, particularly on October 11 and October 13 for my training philosophies and off season nutritional program.
I concluded a cutting phase on February 15th and came pretty close to contest condition. My legs did not get cut as I wanted and I think I probably needed another week to dial those in. I had pictures taken on the 15th. They could not be posted at BB.com due to technical issues, so I created a photo album at Webshots.com and posted several pictures there. Here is the location:
Based on what I saw in the pictures and advice from my trainer, whom I talked to at length ten days ago, I have developed a program for the three months leading up to the end of May to add size to the chest, back and calves and address some symmetrical issues apparent in the pictures. At the end of this period, I expect to go to another cutting phase to get back into competition condition by the end of July.
Here is the game plan for the next three months:
1) Build more width in the lats, lower lats in particular. This will mean doing more chins and pullups than before and doing them weighted. We also added a couple of new exercises to my arsenal such as reverse grip bent over barbell rows.
2) Add more thickness to the chest. It was being overpowered by my shoulders and biceps in the front double biceps pose in particular. My trainer thinks I had been using to narrow a grip on presses and was also pressing barbells and dumbbells on an improper plane, which was shifting emphasis away from the lower and middle pecs and more on the upper pec, shoulders and triceps. I will be conscious of making these corrections in my form, plus we added low incline dumbbell presses and flyes with a hammer grip to my exercises to target some deficient areas in the chest.
3) Prioritizing the chest, back and calves by switching from a three day a week split that I have used for three years to a five way split over 8-10 days ( the exact number of days is dependent on my work schedule, other personal calls on my time and my energy level) . The three targeted bodyparts will be hit twice in the five workouts, with stronger parts like shoulders, arms and quads only worked once. Here is the split:
3) Back, Abs, possibly hamstrings on occasion instead of abs
5) Legs and Triceps. Forearms on occasion. Followed by at least two days off.
My rep schemes will also be modified a bit. I have rotated six different rep schemes(these are detailed in n October 11th post in the other Journal) the last couple of years, with little use of heavy weight and low reps(6-8) because this particular rep program did not work for me physique wise. I experimented with an 8-10 rep program the week before last while on vacation and this seemed to work very well. I got great pumps, a visual increase in muscle thickness and not the joint and muscle soreness I had with the 6-8 program.
I have thus decided that I will use an 8-10 rep program predominantly during the three months for the chest, back and effectively the upper body as I need to build that area up quickly. Conversely, my quads are overdeveloped relative to the upper body, so I will be using higher reps, generally 12-15, stopping short of failure there and sharply de emphasizing quad building exercises such as squats. Heavy deadlifting will also not be done.
4) Targeting a bodyweight of 188-190 pounds by May 31st, with a bodyfat percentage of 9% or less. I hit 192 pounds on mid December during my last bulking phase, but my bodyfat got higher than it should have at 11/12%. On February 15th, I was 182 pounds at about 6%. I was 184 when I left for vacation on the 19th, but lost weight ( close to ten pounds) early in the week of February 22nd due to food poisoning. I got back to 179 last Monday and was 182 last night, so I am gaining the lost weight back. I have ordinarily done cardio once a week during the offseason. I will play it by ear here and could do twice a week occasionally if I feel its needed to keep my bodyfat percentage in check.
5) I have not yet worked out my exact nutritional program in targeted number of calories and ratios and grams of protein, carbs and fat. But it will likely be fewer calories and carbs than in the last bulking phase and a bit cleaner. I was over 4800 calories a day during most of October and November, with my bodyweight going from 184 to 192 in seven weeks, but this was too heavy as I lost my abs totally and had my waist and stomach expand too much for my liking.
My Journal will focus more on my training and I will not list everything I eat on a certain day. But nutrition is also very very important, so I will summarize at the end of each week my weekly averages in caloric, protein, carb and fat intake along with any other important notes or details for the week and my targets for the coming week.
I do have a public nutritional journal at fitday.com if anyone wants to follow that. I generally log in meals periodically throughout the day and write a journal narrative either that night or the following day. I use fitday as a tracking device so I can see where I am during the day on nutrient ratios, etc. relative to my targeted numbers. It is much easier to keep these totals on fitday rather doing it manually. The fitday listings are a daily summary. You will not see each individual meal separated out. I do keep meal listings in my personal manual log for reference if I need it.
Here is the location of the fitday journal:
That's it for now. I did workout Friday ( Back and Abs). I will come back in a few hours and log in that session.
Thread: Ego's Journal: March-May 2004