FRIDAY 07/06/2002

FRIDAY 07/06/2002

Whew, I’m really looking forward to this weekend. I need a bit of extra rest. This lack of sleep is catching up on me. When I woke up this morning, I was feeling really tired, but luckily for me my trustworthy partner was there to push me out of bed. What would I do without her? One of the benefits to having a reliable training partner is that you’re less likely to miss workouts.

TRAINING AM – Shoulders + Hamstrings

TIME

TRAINING

WEIGHT

SETS

REPS

AM

10 minutes warm up on stationary bike

Shoulders

Seated machine shoulder press

2 warm up

Seated machine shoulder press

Stack (18 plates)

1

13

Seated machine shoulder press

Stack (18 plates)

1

11

Seated machine shoulder press

Stack (18 plates)

1

10

Seated machine shoulder press

Stack (18 plates)

1

8

Hamstrings

Lying leg curls supersetted with

Stiff leg deadlifts

Warm up sets

2

Lying leg curls supersetted with

Stiff leg deadlifts

80kg

30kg

1

16

16

Lying leg curls supersetted with

Stiff leg deadlifts

100kg

40kg

1

7

16

Lying leg curls (drop set) supersetted with

Stiff leg deadlifts

100kg

80kg

40kg

1

6

6

16

Standing single leg curls

7 plates

1

7

Standing single leg curls

7 plates

1

PM - ABS

Crunches

3

12-20

(to failure)

Seated leg raises on a bench

3

12-20

(to failure)

NOTES

What was great about today’s workout?

Considering how I was feeling this morning, I am really happy that I followed through on my commitment. My physical performance was actually quite good and I continue to set new bests on hamstrings.

What was not perfect yet & How can I improve on today’s performance?

I was hoping to make up for last weeks below par shoulder workout, today. However my stiff neck has still not healed properly and it severely restricts my shoulder training. All I was able to do was seated machine shoulder press, in which I performed pretty well considering the discomfort in my neck. I must get over this small setback ASAP. Also my mental intensity was badly lacking this morning. I just felt very flat. I will try to get some extra sleep this evening as well as read through my latest issue of Flex magazine, which arrived in the mail this morning. Tomorrow I promise to be back to my mentally psyched best!

DIET & SUPPLEMENTATION

TIME

DETAILS

Pre-workout

1 capsule Opti-Vit, 1 tablet Opti-C

6 Capsules Amino Stack, 750mg HMB

Weights work-out

Meal one

±60g Staminade + ± 40g Whey Supreme + salt

1 capsules Opti-Vit

1 tablets Opti-C

2 capsules CLA

750mg HMB

5g Glutamine

2 capsules MSM

2 capsules Glucosamine Sulphate

15mg Vanadyl Sulphate

2 capsules Methoxy-Sterone

Meal Two

35g Oatso-Easy (unflavoured) + 40g Whey Supreme + salt

5g L-Glutamine

Meal Three

Small Tupperware container of Pasta with vegetable sauce and ± 75g tinned tuna + salt

40g Whey Supreme

Meal Four

40g Whey Supreme + 40g Pro-Plex + 5g Glutamine + salt

1 capsule Opt-Vit

1 tablet Opti-C

1 capsule CLA

750mg HMB

2 capsules MSM

2 capsules Glucosamine Sulphate

2 capsules Methoxy-Sterone

Meal Five

Small Tupperware container of Pasta with vegetable sauce and ± 75g tinned tuna + salt

40g Whey Supreme

Meal Six

Egg Whites on whole-wheat toast with ± 1Tbs tomato sauce

1 capsule Opt-Vit

1 tablet Opti-C

1 capsule CLA

750mg HMB

2 capsules MSM

2 capsules Glucosamine Sulphate

2 capsules Methoxy-Sterone

5g Glutamine

EXTRAS

3 cups coffee (1 sugar + skim milk)

± ½ protein bar

3 slices melba toast

± 6 litres water

DAIL Y NOTES

As I’ve mentioned a number of times, I can’t overemphasise the value I believe I derive from maintaining a daily training journal. The reason I record my weights and reps is simply as a reference for future workouts. I urge you not to be too concerned with the weights and reps that I list everyday. It’s no use using these to compare to what you do or what you are capable of doing. For a start each gym has different machines, different pulley systems etc, so that what reads as 150kg on a machine in my gym may be the equivalent to 100kg on a machine in your gym. Furthermore when I, or anyone else for that matter, stands on stage, no judge is going to ask you what you can bench press or leg press. What matters is what you look like. Also we are all so genetically and biomechanically different that two people of equal muscle mass may have hugely different strength or anaerobic endurance capabilities. Keep a record of your own personal achievements so that you have some reference to compete against in future workouts, but never compare to what someone else is lifting (unless of course you’re a powerlifter).

Some people have asked me why I am not using Creatine. I believe that used correctly, Creatine is one of most effective ergogenic aids ever offered as a nutritional supplement. I’ve personally experienced excellent results using it. The reason I am not using Creatine at present is that I like to cycle its usage. I have just 4 weeks ago come off a 12-week cycle. I will stay off it for another few weeks and then begin using it in the last 8-10 weeks before my show. I will discuss Creatine and it’s effective usage at a later stage. For now though I would like you to know that Creatine does not cause bloating and blurring of muscle definition as so many competitive bodybuilders mistakenly believe. To the contrary its muscle-hydrating abilities if anything actually enhance muscle definition and separation. If you don’t believe me I challenge you to come check me, and some the other team Muscle Science athletes, out at the provincial champs on the 1st of September. In fact in the last week before the show I actually load on 20-25g Creatine daily. As I mentioned I will expand on this at a later stage.

For those of you who have never used Creatine, I strongly suggest you give it a try. You won’t be disappointed. For those of you who have tried it with disappointing results, I suggest you give it a retry, but first give me a call for some important tips. Alternatively be patient and wait until I discuss its use in more depth at a later stage.

Until tomorrow, arms day,

Cheers,