This week started out with a very hard leg workout on Monday and it was a great workout. After last weeks experience with a lot of pain in my forearms, I was ready to start this week on a good note. However on Tuesday I was feeling pain in my knees and lower back. Tuesday was a very tough day at work while trying to work with pain in my forearms, knees and lower back. It was not fun at all. All day Tuesday I was thinking to myself, "what is going on here? I have never felt this way before. Is my age catching up to me? Why can't I recover from my usual workouts anymore? Am I pushing too hard in my workouts?" Over the last 16 years I have followed a high intensity, heavy weight, low volume (1-2 sets per exercise) training style which has given me good gains over the years. After really thinking it over and analyzing how my body has responded the last 6 weeks since starting my off season training, I have decided to change it up. For the next four weeks I will be incorporating a high volume training trial, while lifting with less weight, but still heavy enough to make progress. This will be totally different for me and I am not sure how I will respond after the four week trial, but I know for sure I will not lose any size. I already started on Wednesday with an upper body workout and it went really well. I dropped the weight on all exercises by 5-10% and executed three sets per exercise. I tried to keep the reps between 10-15. I finished my sets just short of failure so as not to over train. Yesterday I hit a leg workout and increased my sets to four sets per exercise.
Smith Machine Toe Press 4 sets with 405lbs.
Hyper extensions with 100lbs for 4 sets
I am currently revising my training page "2009-2010 Offseason Training" so you can see in detail my plan for the next four weeks. Check back in the next few days for the revisions. After the first two workouts with this new style I am not experiencing the same pain as last week, but I did get really sore which was expected. My body will adjust to the new training volume and after a few workouts I should be adjusted to the new work load. I am hoping this change will alleviate the problems I have been experiencing with my joints. As I write this I just got off the phone with INBF Washington State Lightheavy Champ Eric Helms and he offered to show me some training methods that might help with my problem. Eric is quite knowledgeable in the sport and I welcome any advice that may be of assistance. I may be old school when it comes to bodybuilding, but I am open minded to try different things to further my natural bodybuilding career. I will update my progress in next weeks blog.
I have stabilized my body weight and seem to have my macro intakes where they need to be to hold my current weight of 187lbs. I have been taking in five meals per day instead of my precontest plan of six meals per day. I dropped my 5:00 p.m. meal because I eat at 3:00 p.m. and a two hour window is just to close together. So I workout at 5:00 p.m. then eat after around 7:00 p.m. My protein intake is between 150-180 grams per day, carbs are between 400-500 per day and my fats are between 30-60 grams per day. I do have some junk food on occasions and I try to include the junk food in my macro numbers. I do not want to repeat what I looked like after my 2006 season when I ballooned up to 202lbs. I did gain a lot of weight this time fairly quickly and it went straight to my midsection. In the past it would have gone to my legs and glutes, but not this time. My legs seem to be staying leaner this time and that will help me with the next contest season. I am now focusing more on keeping my weight in check, but I am also still enjoying an occasional candy bar!
I just finished a feature on WNBF Pro Scott Kluth. He is an incredible natural bodybuilder who is getting ready to do the World Championships in New York next month. I really enjoyed working on his feature. He really gave a great interview and his training videos were awesome as well. Check it out http://www.3dmusclejourney.com/scott-kluth.php In the weeks moving forward I will be focusing on spreading "The Natural Movement" to help inspire others to train 100% naturally. I will continue to feature athletes with interviews, pictures and videos. Keep checking back as I am working hard to keep expanding and improving the site. Just like in natural bodybuilding it takes time to build a perfect physique and it will take time to build a great site, but I will work just as hard to improve the site!
Last Saturday my wife and I went to my cousin Shannon and her now husband Mike's wedding in Elk Grove, Ca. We had a great time at the wedding and we really enjoyed seeing our family. The new bride and groom are really happy together as they make an awesome couple!
My new cousin Mike, cousin Shannon and myself
At the reception we had a great time visiting with family and enjoying the food, cake and even dancing! That is twice now I have danced in the past month. My Aunt Jennifer pulled me on the dance floor and I froze up like an ice cube, but I managed to do ok. My wife pulled me out there again and there you go! I am now officially a dancing machine! Just wait until my next competition, I might be dancing more than posing! Yeah right!
Myself with Aunt Jennifer and Uncle Kenny
Myself with Uncle Phil
Uncle Kenny, Aunt Cheryl hiding in the back, myself, cousin Heather, her husband Jon, cousin Heidi and my second cousin Grady (Heather and Jon's son)
My cousin Nick (happened to be his Birthday the following day) and myself
Myself, Aunt Cheryl, cousin Lindsey and Uncle Kenny
Cousin Heidi, myself and cousin Heather
Myself, cousin Heidi and friend Sean
All in all it was an awesome day and I loved seeing my family! Anyways until my next blog, keep training hard and naturally!!
In : 2009-2010 Off Season
blog comments powered by Disqus