Posted by Jeff Alberts on Friday, July 22, 2011,
I thought I would do a video blog this week and see how it goes. It was pretty weird talking into the camera...I find it a lot easier to write my words, but it was a new challenge I guess. I hope you all like it and maybe I will do more in the future. I'm sure I'll get better at producing them. Well it's getting closer to show day with just over 4 weeks until the NPC Central Valley and just over 8 weeks to my pro debut in Kansas. It's doesn't seem real yet because I've been so busy having fun... Continue reading ...
“You know, all that really matters is that the people you love are happy and healthy. Everything else is just sprinkles on the sundae.”
~Paul Walker
Last week my wife and I drove up to Oregon to visit my stepdad, Tim and his bride to be, Terrie, for a few days. Terrie is such an incredibly nice, hardworking and loving person and I’m really glad he found a terrific individual to share his life with. As many of you know, I’ve dedicated this contest season in my stepdad’s honor as he ba...
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“All you need is the plan, the road map, and the courage to press on to your destination.”
~Earl Nightingdale
Since my last blog, I ‘ve decided to enter the NPC Central Valley Championships as a warm up show on August 20th in Modesto, Ca. That gives me 7 weeks to prepare and I will be anywhere between 165-167lbs for that first show. I’ll be entering both the open and master’s division…my first as a master :) My team and I feel I have around 10lbs to lose off of my current weight (17...
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“Fun is good.”
~Dr. Seuss
*Warning – After 30 weeks into prep there may be some typos and grammar errors LOL! Enjoy :)
Contest prep fun? I know for some the thought of restricting calories and doing boring bouts of cardio can be quite miserable. I’ve come to the realization some bodybuilders place an enormous amount of pressure on themselves while prepping. That can be quite overwhelming and it can make for a not so pleasant experience. Especially when contest preps can last for weeks ...
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“Every day is a journey, and the journey itself is home.”
~Matsuo Basho
My motivation and drive during this prep has been of good balance; neither too high nor too low. I guess having 25 shows under your belt will do that to you. I pretty much know what to expect from myself and now in my 29th week of prep, I feel like I can go for another 29 weeks. I feel right at home and very comfortable.
Weight
Start of Prep: 12/06/10 – 206.5lbs.
6/22/11 – 174.6lbs
Goal Weight: 160ish
*Note – Hit a... Continue reading ...
Wow…I can’t believe I’m 40 today! Time just moves so fast and the years seemed to have added up really quick. However, I’m not feeling depressed about it…I’m actually quite proud today. My wife and I headed out to go see a movie and I was pretty happy sitting there with a package of beef jerky and two Peppermint Patties...it’s all good…don’t worry it fit within my nutrition targets. Tonight I made myself a chocolate whey cake topped with fat free cool whip. For the topping, ... Continue reading ...
“Just play. Have fun. Enjoy the game.”
~Michael Jordan
This past week the IFPA accepted my application for pro status and I will now be competing in their IFPA Pro International show in Kansas City, Kansas on September 16 & 17th along with my teammates Alberto Nunez and Brad Loomis. This is so exciting for me because not only will it be my pro debut, but more importantly I get to share the experience with two of my closest friends. This show I’m sure will be very competitive and of cour... Continue reading ...
“It is my feeling that Time ripens all things; with Time all things are revealed; Time is the father of truth.”
~Francois Rabelais
It’s hard to believe I began this prep back on December 6, 2010 and I’m just now starting to show some good signs of muscularity 27 weeks later. It’s been a long time in the waiting, but I’m very motivated to reach my full potential this year…it’s just going to take some more time. Not only does it take time to shed body fat, but it also takes quite ...
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Quote
It does not matter how slowly you go as long as you do not stop.
~Confucius
Current Thoughts
Things have been progressing a little slower than I anticipated last week, but the good news is I’m still improving and I’m moving forward. I went ahead and made some changes recently because my physique was beginning to look too stringy. Mentally it was frustrating to look flat most of the time and when my scheduled refeed rolled around I decided to eat more than my scheduled target. My last re... Continue reading ...
"Belief creates the actual fact."
~William James
This season so far has been a crazy roller coaster ride with a lot of sharp turns and many ups and downs. Life's issues have surfaced which has made this contest prep the toughest I’ve faced mentally. Not only have I been dealing with unforeseen outside issues, but also weeks where my weight didn’t want to budge which is something I’ve never really experienced in my bodybuilding career. That had me emotionally in the dumps and my confidence...
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Recently I learned my stepfather’s cancer is now terminal. I got the call from my step sister while I was on the treadmill doing my cardio at about 50 minutes in. After I hung up the phone with her I just wanted to lie down and cry, but I jumped right back on and powered through my last ten minutes even though I was choked up. It was a tough night for me and right away I knew my bodybuilding season would have a deeper meaning to it. This season is just not about bringing my absolute best e... Continue reading ...
On Monday I started my latest plan of attack which consists of 3 lower carb days followed by a higher carb day and then I simply repeat the cycle. I just wrapped up my high carb day on Thursday which consisted of 500 grams of carbs and I’m feeling pretty damn good…as I should be after eating all that good food LOL. I weighed in today (5/5/11) at 180.8lbs and that is about the same as early last week, but with that long trip to Santa Fe, New Mexico it really limited my productivity. I gain... Continue reading ...
Week 21 was spent on the road from San Rafael, Ca to Santa Fe, New Mexico. Last Sunday, my father-in-law and I loaded up all of my grandmother-in-law’s belongings and moved her out to New Mexico. It was a long 1,300 mile one way drive which took two days to do. After the first day of driving we stopped in Flagstaff, Az. for the night. In the morning, I was able to get in a 20 minute cardio session at the hotel’s fitness center before getting back on the road, but that was the extent of my... Continue reading ...
Wow! I have been so busy lately…family time, 3DMJ, training, studying, etc. it’s been hard to get a blog up. I’m a little behind, but I’ll do my best to cover everything.
Family Day
On Saturday April 9th my wife and I shared a family day with her dad, grandmother, aunt and uncle. We all drove out to Marin Headlands where we celebrated my wife’s late cousin, Mary Kate, by spreading her ashes over a beautiful mountain side which overlooks the stunning San Francisco Bay where she is now ... Continue reading ...
Went to lunch with my Dad today…it was great just hanging out for a bit and having some nice conversation. Love you Dad!
Weight
Start Date - 12/06/10 - 206.5lbs
Goal Date – Whenever - Goal Weight – 160lbs
Current – 04/08/11 – 182.2lbs
*Note – Weight seems to be at a standstill…an adjustment might be in order. May have to increase cardio some and decrease my Saturday re-feeds from 500c to 400. Going to wait until the morning to see what the scale says first.
Today’s Nutrition
180... Continue reading ...
In the middle of week #18 and I'm really enjoying the process. Still making very slow progress just as planned.
Weight
Start Date - 12/06/10 - 206.5lbs
Goal Date – Whenever - Goal Weight – 160lbs
Current – 04/07/11 – 182.2lbs
*Note – After jumping back up to 184.4 in recent days my weight has come back down.
Today’s Nutrition
180p, 260c, 40f
Cardio
Wenesday – Off
Today - 45 minutes on the Treadmill (5 minute walk to warm up followed by intervals of 1 minute jogs and 1 minute walks unti... Continue reading ...
I came down with a damn cold right after my last workout on Tuesday. Knowing from my past experiences in training with a cold it only ends up making things worse, so I decided to play it safe and cease my cardio sessions the past few days. In doing so, I just lowered my carb intake to make up the difference. On regular days instead of 260 grams of carbs I lowered it down to 240 grams. I will re-adjust back to 260 starting on Sunday. I'm feeling much better now and ready to resume my normal t... Continue reading ...
Hey everyone! Just a quick recap from my last leg workout last Saturday 3/26/11. Usually Fridays I hit legs, but I just wasn't feeling that great, so I decided to wait until Saturday morning to make sure I got in a great workout. It was a wise choice because Saturday's leg workout was a very good one. I did not hit any PR's (personal records), but I managed to keep my progressions rolling on most exercises for the 3rd straight week. Here's how it went: Smith Squats - Warm ups 135 x 10/10, 225 ... Continue reading ...
First off, I am sending my deepest sympathy and my good thoughts to all the people in Japan and to the rest of the world who have been affected by the catastrophic Japan quake. I have high hopes they will have a quick and smooth recovery. It’s a devastating event to say the least and it really does put into perspective just how unimportant my bodybuilding endeavors truly are. I feel very fortunate that my wife and I are safe and secure. I do not take for granted that at any moment that all... Continue reading ...
First off…I want to say Happy Valentine’s Day to my wife Jhanna! I love you very much!
Where Have I been?
It has been a month since my last blog. Some may have been wandering why I have not been blogging lately? Let’s just say life has been kicking my a** lately. There have been many stressful issues other than my contest preparation that have surfaced in my life which needed my attention. Without a doubt there has to be balance in one’s life in order to put forth 100% effort into conte... Continue reading ...
What a complete turnaround from last week’s down and out experience! Everything fell into place and it was due to re-programming my mindset and my nutrition plan. Mentally contest prep can sometimes get the best of you and that is exactly what happened in Week 5. I was not seeing the results I am accustomed to attaining and that left me to feel a bit discouraged. I was down on myself and I was definitely beating myself up. In order to overcome this problem I needed to step back for a minute... Continue reading ...
Week 5 did not go as planned as I lost my focus on a few occasions and I missed all of my cardio sessions. I was off on my nutrition target numbers on 3 out of the seven days. Also, my lower back has really been bothering me as of late and I skipped another leg workout earlier in the week. Deadlifts and free weight squats are out of the question for now. It was one of those weeks where nothing seemed to go right. I have re-focused for Week 6 and mentally I am ready to have a great week! Ther... Continue reading ...
The past couple of weeks have been extremely busy! Christmas and then New Years made it really hard for me to find the time to write my blog. First off, I want to say my stepfather’s surgery went really good and he is on his way to recovery, so I am very happy about that. I want to thank everybody who sent their thoughts and prayers his way and it is truly appreciated.
Since my last blog I have transitioned into a new training program and so far it has been working beautifully. I put HIT on... Continue reading ...
I hit a little wall today and I decided to go lighter with my workout today. After squats and stiff legged deads, I put a halt to my workout because I felt I would be digging a deeper hole into my recovery abilities. The previous two workouts earlier in the week went as planned and I hit a couple more personal records, so I knew making it through the end of this week and trying to sustain the high pace I have been on for the past 8-9 weeks was going to be rough. Later today, I will be discuss... Continue reading ...
Almost a full week is now in the books. I started this prep at 206.5 lbs and that is bit high and not really where I wanted it to be. I enjoyed the last week of my offseason by indulging in rich foods and it somehow went straight to my midsection. It is…what it is and now I just have to put in the work to get rid of it.
Nutrition
On Monday December 6th I began this journey by targeting my nutrition numbers as follows:
Protein 200 g, Carbohydrates 300 g, Fats 50 g
After 6 days of dieting I ... Continue reading ...
Today was officially the start of my 2011 contest prep and my first official weigh in was 206.5lbs. A little high from yesterdays food binge on ice cream, chips, cake, etc. So I am a bit bloated, but nothing I can't lose. I hit my nutrition numbers almost to the exact numbers (200 p, 300 c, 50 f) I am shooting for in my first week. Protein was at 203 grams, carbs 301 grams and fat was 45 grams. I got a bit hungry in the middle of the day and that was confusing to me as I really have not had a... Continue reading ...
It‘s getting really close…very close and I am getting more and more fired up. The start of my contest prep is just 9 short days away! It is hard to believe 15 months of offseason have gone by. There are many questions that are spinning around in my mind that are causing some doubts as to what kind of gains I have made… if any at all. This offseason had its share of injuries that has tested my mental will. Usually that only happens when I am in full contest prep mode, but mentally it has... Continue reading ...
It has been a while since my last blog and things have been going great as far as my training. I have been hammering away in the gym with Eric Helms, and our training sessions are through the roof! In my last squat session I did 370x6x4, so my squats continue to climb. Yesterday, I did deadlifts with 415x6x6 and that is a personal best for reps. The deadlift session before that, I hit 440x3 and that was a personal record beating my previous best by two reps. I cannot complain about my trainin... Continue reading ...
Reflecting Back on a Frustrating Offseason
This past offseason was by far the hardest I have ever experienced. It was difficult due to the fact I had to deal with so many nagging injuries. I pretty much battled every upper body workout this offseason because of shoulder pain. The pain limited my ability to lift heavy at times and mentally it has been frustrating because it makes you feel like progress is not what it should be. About a month ago, I did some research regarding shoulder pain on ...
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This week did not go according as planned. I attempted to have a hardcore week with HIT, but instead I had to go with lower intensity and higher volume training. For the past few weeks I have been talking about my bad shoulders and to be quite honest I am tired of talking about it. They simply hurt and I just have to deal with it. I have a strained lat and it hurts too, but it is what it is! I need to stop stressing over it and just keep my focus. Instead of trying to game plan around these s... Continue reading ...
I had some bad news this week…my video camera died on me! I was not able to film any training sessions this week. I have to look into getting another one and then I can start filming again.
Training Update - Deload Week
This past week I went into the gym with a scheduled deload to help me recover from the previous two weeks of high intensity training. On Monday night I had leg day and I did some free weight squats, stiff legged deadlifts, standing toe press on the smith machine and then ... Continue reading ...
This blog is dedicated to Zhdanko, my friend in Russia who requested more video. So with that in mind, I decided to fill this week's blog with video. Enjoy!
David Bradford Comes to Town!
On Friday of last week my brother-in-law to be, David Bradford, ventured up from Southern California for the weekend and we got in two awesome workouts. David is looking to enter is first ever competition next season and I feel he will hit the stage looking really good. Since he started hitting the gym back i... Continue reading ...
Last week I shared my latest plans for my training and that was to switch back to HIT (High Intensity Training) for the remainder of my offseason which is up until November. This type of training has been pretty much been my main training staple since 1992 and I feel it has done an excellent job of packing on the muscle I have attained over the years. My HIT workouts are generally performed with an emphasis on heavy weights executed with super strict and controlled form, so I can focus on su...
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In my last blog I was a little down in the dumper with my training. My shoulders, stamina and self doubt were creeping up on me and my mind was going a mile a minute. I received a few emails from other athletes, my brother, WNBF Pro Paul Alberts, Eric Helms, Tony Hartman and Ken Stevenson who provided me a lot of encouragement and support. I just wanted to say thank you to you guys for taking the time to write to me. The support and advice was well received and it has truly helped me to re-fo... Continue reading ...
The past month has been a real challenge for me in the bodybuilding world. Some things are appearing to be tougher for me mentally and physically. My age and the past 24 years in the gym are beginning to be a major factor with my performance in the gym. I know some people may look up to me as this hardcore bodybuilder with terrific drive and determination, but just like anyone else I am a human being first before a bodybuilder. With that being said, I have my own share of downfalls. I want t... Continue reading ...
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Team 3DMJ Coach/Natural Pro Bodybuilder
Welcome to my 3DMuscleJourney! As many of you know I created this website back in January '09 to journal my training leading up to the '09 INBF Capital City Championships. Since then the site has seen some incredible changes, including the formation of Team 3DMJ. I'm very proud of all the great changes to the site and it couldn't have been remotely possible without the help from all my teammates, family and friends! My 2011 contest season was a huge success with a few division titles and a trip to the IFPA Yorton Cup World Championships where I proudly finished 7th in a very competitive middleweight lineup. I'm officially in my offseason and you are more than welcome to follow along! jeffalberts@3dmusclejouney.com
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