It’s been some time since my last blog, so I thought I would do a quick update. I’m currently 10 days away from the biggest natural bodybuilding show of my life…The Yorton Cup! The IFPA’a World Championships! To think back to December 6, 2010 when I first began my prep to right now 45 ½ weeks later is totally mind boggling. I mean the goal in the beginning was to stand on the World stage, but to actually have it coming true in 10 days…well I am just simply in amazement. Current wei... Continue reading ...
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 ...
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 ...
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 ...
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 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 ...
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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