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Wazzzzup people?? How is everyone? I am now 7 weeks and 6 days out from my competition and feeling good. I am weighing about 78 kg which is about 173 pounds.
Wazzzzup people?? How is everyone? I am now 7 weeks and 6 days out from my competition and feeling good. I am weighing about 78 kg which is about 173 pounds.
Training has been going very well as I have been using the pyramid principle combined with the drop set principle. I will explain the way I have been training. First I will pyramid from 15 reps to 8 reps using 3-4 sets then after my last heavy set of 8 reps I will drop to a lighter weight and rep out and depending on what body part and/or exercise I will drop the weight again to a lighter weight and rep out once more. This is taking the muscle to failure, using a high volume and even keeping my poundage's up all in the one training session.
My training split for the last 2 weeks looked like this:
- Chest
- Legs
- Arms
- Shoulders + Traps
- Back
- REST
- Repeat
The rest day is optional it will depend on how I am going and how I feel.
Before each training session I will usually do a 10 minute abs workout giving the upper, lower and obliques a workout.
I will choose the exercises to do when I get to the gym but the rep scheme will vary from time to time but I will always try to stay between 15 and 8 reps then a drop set at the end f the last set.
At night after dinner but before my pre bedtime meal I will hit abs with the squeezing crunches and leg lifts for around 10 minutes then go and practice posing for half an hour.
After I posed I would have my protein shake and either piece of fruit or cup of rice and watch TV and then go to bed.
My diet consists of 6 meals per day, usually about 2-3 hours apart. I try to keep the proportions the same but will not go to the lengths of measuring the food with scales. I still occasionally have sauce with my dinner and lunch meals but only a low sugar pasta sauce or a Soya sauce.
SAMPLE DAYS DIET
- Breakfast- 6 egg whites+1 yolk, 1 cup rice
- Morning Tea- Protein Shake, Apple or Orange
- Lunch- 450g Tuna, 1 cup of Rice
- Afternoon Tea- MRP, 1 cup of rice
- Dinner- Chicken Breast or steak, 1 cup of rice, vegetables
- Before Bed- Apple or Orange or 1 cup of rice, protein Shake
SUPPLEMENTATION
The only supplement that is on my grocery list at the moment is a high quality protein powder and a good MRP. One from Muscle Tech or Human Development, or Labrada, which are my favorites. I am not currently using any Creatine, Glutamine, or Thermogenics.
jamessadek@optusnet.com.au
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