Busy Week!

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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Busy Week!

Posted by Jeff Alberts on Sunday, November 8, 2009 Under: 2009-2010 Off Season

I had an incredibly busy week! Last weekend WNBF Pro Alberto Nunez, INBF Champion Eric Helms and Eric's wife, Barbara came over last Saturday for a great workout/bbq/ and discussions on big plans for 3DMUSCLEJOURNEY. The workout went really well as Eric is getting quite strong. Barbara also worked out really hard and we shot some video of Alberto in an off season training session. The video was for Berto's feature on the site, check it out if you have not seen it yet. http://www.3dmusclejourney.com/alberto-nunez.php Berto's interview was awesome and we have seen a lot of great feedback on his feature. As for the bbq, we had chicken and salmon plus an array of different healthy side dishes. We probably ate a little too much, but the food was just too good! We also had a lot of Halloween candy! Not bodybuilding food, but it is the offseason!! We then talked about our future plans for the site. As of today, I am not ready to reveal them quite yet, but stay tuned! It was a great day, great workout, great food and great bodybuilding talk.

Tuesday through Thursday I was incredibly busy working on features for the site and setting up the site for our big plans. The big plans are going to be great, but there is a little more work to be done to finalize them and make sure it is ready to be revealed on the site. Lets just say we are getting excited!!

As far as my workouts are going, they are going good. I am staying busy with the site and work, but I am still getting my 3 workouts in per week. As you all know I am in a new training style right now. More volume compared to high intensity low volume. I am in the 3rd week of this trial and I have seen improvements in my strength and stamina.

Monday - Chest & Back
Dumbbell Chest Press 85lbs. for 10,10,10
Incline Dumbbell Press 85lbs. for 8, 80 lbs. for 10,10
Bent Rows (Underhand grip) 185lbs. for 15,15,15 (first time doing these in a few years, to help improve my lower lats)

One Arm Rows 110 lbs. for 10,10
Lat Pull Downs(underhand grip) 160 lbs. for 10,10,10
Back extensions 200lbs. for 20,15,15

Wednesday - Legs & Abs
Smith Machine Squats 275 lbs. for 10,10,10,8
Stiff Legged Deadlifts 285lbs. for 15,15,12
Lying Leg Curls 90 lbs. for 11,10
Toe Press on Smith Machine 385 lbs. for 10,10,8,7
Lying Leg Lifts 10lb ankle weight for 10,10,8,8

Thursday - Delts & Arms
Behind the Neck Press(smith machine) 155 lbs. for 10,10,10,8
Front Delt Press(smith machine) 135lbs. for 10,10,10 (first time ever doing these)
Rear Flyes(on the pec dec) 50lbs. for 10,10,10
Shrugs(smith machine) 245 lbs. for 20,20,15
Lying Dumbbell Triceps Press 30 lbs. for 12,10,10
Triceps Pressdowns 100 lbs. for 10,10,10
Alternate Dumbbell Curls 60lbs for 6,5 (too heavy)
Cable Curls 70 lbs. for 10,10
Rope Hammer Curls 70 lbs. for 10,8

It is hard for me to adapt to this training style mentally because I am used to lifting with heavier weight, lower volume (mostly1-2 sets) and really pushing each set to failure and beyond. I am trying to stay focused and stay willing to try something different. I have one more week of this trial and then I will change it up again for the next 4 weeks. I will use a pyramid scheme for the next 4 weeks, doing 3 sets per exercise and each set trying to increase the weight. Example barbell curls 1st set 95 lbs, 2nd set 100 lbs, 3rd set 105 lbs. Then the next time I hit that exercise my first set would start with 100lbs. then increase weight with each set there after. I have used this progressive style last off season and I made big improvements with strength, so I really look forward to that style and of course as long as my joints are good enough to handle the workload.

In other news, the new flyer for the 2010 NGA Natural California just came out. This is the first time I have ever been on a flyer, so it was very exciting seeing that. That contest was fun to do so if anyone is interested in competing, check out that show.