MONDAY 10/06/2002

MONDAY 10/06/2002

Welcome to week five. Four down and twelve to go. I had a great weekend and managed to catch up on some well-deserved rest. This morning when I woke up I was feeling excellent and determined to have a great workout. In fact I’m determined to do my best to make this a 10 out of 10 week.

I’ve followed the same chest workout for at least the last 6 weeks with small but consistent progress. This morning I was in the mood to spice things up a bit and try a slightly different routine.

TRAINING

TIME

TRAINING

WEIGHT

SETS

REPS

6:55-8:00am

Warm-up

10 mins stationary bike

Incline Bench cable flyes

2 warm up

Incline Bench cable flyes

12pl

1

12

Incline Bench cable flyes)

14pl

1

9

Incline Bench cable flyes

14pl

1

9

Incline Bench press on Smith machine

60kg

1

8

Incline Bench press on Smith machine

60kg

1

8

Incline Bench press on Smith machine

60kg

1

8

Flat Machine Bench Press super setted with Wide Grip Dips

19pl

Bodyweight

1

7

7

Flat Machine Bench Press super setted with Wide Grip Dips

18pl

Bodyweight

1

8

6

Flat Machine Bench Press super setted with Wide Grip Dips

18pl

Bodyweight

1

8

6

PM

CARDIO

25 minutes on a Stairmaster Stairclimber at moderate intensity (level 7)

CALVES

Seated calf raises super setted with machine donkey calf raises

4

10-15

10-15

Standing machine calf raises

3

10-12

NOTES

What was great about today’s workout?

My enthusiasm and focus were excellent. The change in routine gave me some mental stimulation and a really good feel in my chest. My chest was really beat by the end of the workout. I’m sure I stimulated a bit of improvement today.

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

Because the routine I performed was different to my usual workout, it’s difficult to measure my performance as I can’t make any direct comparisons in terms of weights or reps. Other than that I can’t complain about my focus or intensity. Next week I’ll return to my standard exercise routine and strive for some improvements on my previous bests.

DIET & SUPPLEMENTATION

TIME

DETAILS

Pre-workout

3 Capsules Ripped, 1 capsule Opti-Vit, 1 tablet Opti-C

6 Capsules Amino Stack, 750mg HMB, 5g Glutamine

7:00-8:00 am

Weights work-out

Meal one

±60g Staminade + ± 40g Whey Supreme + 5g L-Glutamine + salt

1 capsules Opti-Vit

1 tablets Opti-C

2 capsules CLA

750mg HMB

2 capsules MSM

2 capsules Glucosamine Sulphate

15mg Vanadyl Sulphate

2 capsules Methoxy-Sterone

Meal two

35g Oatso-Easy (unflavoured) + 40g Whey Supreme + 5g L-Glutamine + salt

Meal three

Rice + seafood mix

40g Whey Supreme + salt

Meal four

Rice + seafood mix

40g Whey Supreme

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

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

Meal six

Egg white omelette (6 whites 1 yolk) + 1 whole-wheat bread roll with fat free cottage cheese and sliced turkey + 200g Tomato soup + 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

EXTRAS

2 cups coffee (1 sugar + skim milk)

2 slices melba toast

150ml fat free yoghurt

2 Woolworth’s low fat apple cookies

± 6 litres water

Last week I talked about my personal belief regarding the most effective way to stimulate muscle growth. This basically results in me placing great emphasis on training in a progressive manner by continually striving to match or beat my personal bests in each workout. I believe that the best way to do this is to devise a routine for each muscle group composed of three or four of the most effective exercises. These most effective exercises are those that through trial and error you have found to be the most effective and intensive at stimulating/working the muscle group. What gives me a great feel, may through individual biomechanics not necessarily be the most effective for your body. Generally however it is the basic compound movements that are the most intense and effective. Too many weight trainers overcomplicate the issue by choosing various finicky/fancy machines and exercises which may be difficult to perform but seldom apply maximum stress to the targeted body part. I suggest you stick to the basics, those compound exercises in which you can use heavy weights and thereby apply maximum resistance to the working muscles. Devising a routine comprised of three or four effective compound movements and then sticking with this routine for a sufficient length of time is the best way that I have found for training in a progressive manner. When you constantly chop and change routines and exercises it becomes difficult to compare your performance to previous workouts and thereby track progress in terms of weights and reps. Occasionally, however, (as I did today) I will stray from my usual routine and do something different. This will be a once off however and the following week I will be back to my standard routine. The main purpose of this change is for a bit of mental stimulation. You don’t want to stagnate from the mental boredom of performing the same exercises and routines month after month. Over the months and years you may find that your workouts change as you discover more effective exercises or routines. My workout routines are different nowadays compared to years ago, but these changes have taken place gradually over a prolonged period, not from workout to workout.

Until tomorrow, the day I love to hate – legs day

Good luck