TUESDAY 04/06/2002

TUESDAY 04/06/2002

Today was supposed to be legs day. As I sit here writing this I am actually a little stressed. I don’t think that I have been fulfilling my commitments to my diet and training over the last few days. My work schedule has been a bit chaotic and disrupted which has affected me following through on my commitments. Having got home from Jo-Burg late last night, I was in no shape to tackle Legs this morning. Today’s been pretty hectic and I’m committed to catching up on this journal this evening, so I’ve taken a decision to miss today’s scheduled training and catch up tomorrow on what is supposed to be my day off. From tomorrow I must recommit to achieving my goals, no more missed workouts, no more missed cardio and no more unplanned cheat meals! I’ve promised to forgive myself if I have an absolutely great leg workout tomorrow morning.

TIME

DETAILS

Meal one

70g Oatso-Easy (unflavoured) + 40g Whey Supreme + 5g Glutamine + 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 + 5g L-Glutamine + salt

Meal three

Baby potatoes + mixed vegetables

About 100g tinned salmon mixed with tinned tuna + salt

40g Whey Supreme

Meal four

Baby potatoes + mixed vegetables

About 100g tinned salmon mixed with tinned tuna + salt

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

Meal six

± 150g Chicken breast + mashed potato and kidneys beans

30g 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

Before bed

6 capsules ZMA + 3 capsules Tribulus 400

EXTRAS

2 cups coffee (1 sugar + skim milk)

3 slices melba toast

± 4 litres water

As I am sure you would have noticed by now, I place great emphasis on continually striving to match or beat my personal bests in each workout. I do this because it is my personal belief that the most effective way to stimulate muscle growth is to train in a progressive manner, continuously exposing the muscle to increased levels of stress thereby forcing an adaptive response. If a muscle is subjected to a level of force or stress which is on the boundary of it’s capability the only way it can adapt to this stress is to grow bigger and stronger so that the next time that it is exposed to this force the stress will not be too severe. In order to ensure continued progress, your job then is to trick the body by progressively increasing the level of stress every time the body adapts to the previous level i.e. train in a progressive manner by striving to train with progressively heavier weights.

Training to the max means that you are continuously exposing yourself to the risk of injury. You need to train with good focus and concentration and pay good attention to warming up sufficiently. Experience has shown me that the most efficient manner to warm up requires that you spend at least 10 minutes doing some form of cardio exercise (i.e. stationary bike) prior to your weights workout. This serves to raise the body temperature slightly and gets the blood flowing efficiently through the muscles. I follow this up with a couple of warm-up sets on my first exercise and thereafter head straight to my heaviest weights. Generally I avoid the common approach of pyramiding up in weight over a number of sets. Experience has taught me that the most productive workouts are of high intensity and short duration. I therefore prefer to do a minimum of exercise and sets at maximum intensity. Usually this entails 3 exercises for smaller body parts such as arms and 4 exercises for bigger body parts like back. I usually do 2, maximum 3, sets per exercise. Training in this manner allows me to train at maximum intensity in terms of the stress applied to the working muscle. Pyramiding up in weight over a number of sets does nothing but pre-fatigue the muscle thereby preventing you from handling maximum weight on your final sets. Anything less than maximum weight results in less than maximum stress being applied to the muscle and therefore a reduced adaptive response. In other words reduced muscle growth.

I also take great care to ensure that the couple of warm-up sets on my first exercise are just that, “warm-ups”. I use light to moderate weights and perform just enough reps with sufficient intensity to get the muscles and joints warmed up and moving smoothly, ready to tackle the heavier weights. I do not let these warm-up sets pre-fatigue the muscles thereby limiting the maximum weights I can use.

If you are anything like most weight trainers that I speak to then the chances are good that you are over-training in volume and under-training in intensity. Take a look at the physique of a world class marathon runner compared to that of a world class sprint athlete. Both train extremely hard, but it is the sprinter whose training is of shorter duration and greater intensity. Who has the more impressive physique? If you ever hope to progress at your full potential, I suggest you take a good look at your current schedule and if needs be drop back in volume and raise the intensity a notch. When it comes to training volume I can assure you, more is not better. It may take some getting used to. Psychologically you may feel that you are not doing enough, but persevere and I can assure you that the results will follow, unless of course you’d prefer to have the physique of a marathon runner.

So until tomorrow, train with intensity, train with passion,

Good luck