Rate A Sample Of My Training Journal

[aflex2002]

THIS IS WEEK THREE...(I AM PRPARING FOR A CONTEST NEXT YEAR) WHAT DO YOU THINK? MY MEASUREMENTS CAN BE FOUND IN THE TRAINNG JOURNAL SECTION OF THE BOARDS...THANKS IN ADVANCE!
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.

[fmusclekg]

Put it in the contest prep section, you'll get better results.