WNBF PRO - JEFF ALBERTS BLOG

Hello everyone! Welcome to my 3DMUSCLEJOURNEY! As many of you know I started this website back in January 2009 to log my training leading to the 2009 INBF Capital City Natural Championships. Since then the site has seen some incredible changes, including the formation of TEAM 3DMJ, featured athletes, great articles, Q and A section, sponsored athletes, videos, and much more! I am so proud of all the awesome transformations to the site and it could not have been possible without the help from all my teammates, family and friends! You all know who you are! Thank you! I am currently in my deep off season, but I will continue to track workouts and my personal updates as much as possible. Thank you for following! Keep training hard and naturally!

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Browsing Archive: April, 2009

Week 16

Posted by Jeff Alberts on Saturday, April 25, 2009, In : 2009 Capital City Journey

Today I weighed in at 171 lbs. That is 31 lbs in 16 weeks with around 10-15 more to go. I have had some people ask me what my bodyfat percentage is and my answer is I do not know. I really do not get to interested in bodyfat percentage rather I just use the mirror to determine where I need to be. The mirror does not lie! Everything is going as planned as far as my diet, training, and cardio. I still have a lot of time to July 18 so I decided to enter another contest as a warm up for the Capit...
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Week 15

Posted by Jeff Alberts on Saturday, April 18, 2009, In : 2009 Capital City Journey

Its been two weeks since my last blog. I have been extremely busy with home projects and other things I have been doing. My training is going good. I am down to 172.5 lbs. I have come to the realization I can't train as heavy as I was. I now train with a little slower rep speed and I try to focus on muscular contractions. I still train hard but not with as heavy weight. My diet is also going really well. I eat an average of 180-195 grams protein, 280 grams carbs, and 20-25 grams fat per day. ...

Week 13

Posted by Jeff Alberts on Saturday, April 4, 2009, In : 2009 Capital City Journey

Week 13 is in the books and I seem to be getting a little bit better. I am still 175 lbs. however I am a little leaner than last week. I will have to adjust either my calories or do more cardio or both to keep losing the weight. I had a rough week lifting weights. My joints are hurting me more now and my strength level has declined as well. I will have to back off on the really heavy weight this week. I already dropped my weight on my last couple of workouts but I did incorporate more forced ...