Week 5

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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Week 5

Posted by Jeff Alberts on Saturday, February 7, 2009 Under: 2009 Capital City Journey

First off I just have to say what a Super Bowl! I enjoyed the fourth quarter but I was rooting for the Cardinals. Anyways five weeks complete with my contest preparation! This week went fairly well. I lost 1.5 lbs this week bringing me down to 186 1/2 lbs. My training went well except for leg day. I did not have the energy or the same strength I usually have. Also my workouts are seeming to be a little long so I am going to have to adjust my workouts back to what I was doing prior to the past two weeks. I was doing four different workouts, two for upper body and two for lower body. I rotate the workouts as follows - Lower Body 1 on Monday - Upper Body 1 on Wednesday - Lower Body 2 on Friday then the following week I would do Upper Body 2 on Monday - Lower Body 1 on Wednesday - Upper Body 1 on Friday. I then just rotate these workouts every week. I think this will be better because it splits up the exercises more effectively and I should have more energy to execute them better.

My diet went really good. I stayed on par and continued to stay on track. These were my totals for the week. I took in 180 grams of protein, 280 grams of carbs and roughly 30 - 60 grams of fat per day split over 6 meals.

Cardio went good as well. I did 4 sessions this week. 30 minutes per session at 50% of my max heart rate which is an average of 90 beats per minute on the recumbent stationary bike.

I started taking glucosamine about 2 weeks ago for my joints. I starting having some troubles with my shoulders so using glucosamine helps with that. My shoulders are now starting to feel a little better so I am glad for that. I have to remember I am not 25 years old anymore!

I just have to keep training hard and take one day at a time. Here is a couple of photos that were taken today. Today's photo's compared to my last show in 2006. I have made good progress so far but as you can see I still have a ways to go but I will get there!!