Back to the drawing board…contest is over…judges have spoken and now it’s time to make some improvements over the next 18 months in preparation for Masters Nationals 2010. These things take time…something we all don’t have enough of. A formula is a must…I have found mine…Goal + Plan + Action + Adjust = Results. I want to place in the top 5 at Nationals +I’ve put together a training plan that I feel will work best for me + This week I have already begun implementing my training program + As I continue on with my training program, I will make necessary adjustments along the way = Resulting in what will hopefully be what it takes to place in the top 5.
The training schedule I’m starting with….
RAGE’S MASS ROUTINE
Day 1 - Arms
Tricep pushdowns 2 x 10
Partial Dips weighted 2 x 10
Dumbell Tricep Ext 2 x 10
Incline Dumbell curls 2 x 10
Hammer Curls 2 x 10
Cable Curls 2 x 10
Abs
Day 2 – Quads, Hamstrings, Calves
Leg Extension-pre-exhaust 3 x 40/30/20
Leg Press 3 x 15
Squats 2 x 10
Lying Leg Curls 3 x 10
Standing Leg Curls 2 x 10
Day 3 – Chest and Shoulders
Barbell Press 2 x 10
Incline Dumbell Press 2 x 10
Smith Neck Press 2 x 10
Smith Military Press 2 x 10
Dumbell Shoulder Press 2 x 10
Side Laterals 2 x 10
Day 4 – Back, Traps, Rear Delts and Calves
T Bar Rows 2 x 10
Dumbbell Rows on Incline 2 x 10
Wide Grip Pull Downs 2 x 10
Bent Laterals 2 x 10
Barbell Shrugs-Heavier each set 3 x 20
Calf Extensions 3 x 15
Calf Raises 3 x 15
The diet I’m starting with...
Tuesday and Wednesday eating schedule
Protein Carbs Fat
Meal #1
6:00 10 eggs, 1 ½ cup oatmeall 60 75 15
1 Animal Pak, Flex and Omega
Meal #2
8:00 Real Gains (4 scoops) 60 100 5
Meal #3
10:30 8 oz Top, ¾ cup white rice 70 100 10
Meal #4
12:30 8 oz. chicken breast, 16 oz yam 50 100 5
Animal Stak and N1T
EAA Nitro w/Glutamine
Train
Torrent and 1 Animal Nitro
Meal #5
4:00 Real Gains (4 scoops) 60 100 5
Meal #6
7:00 Dinner - flexible 50 75 15
Totals 350 550 55
Calories 4095 calories/day
Monday, Thursday and Friday eating schedule
Protein Carbs Fat
Meal #1
6:00 10 eggs, 1 ½ cups grape nuts 75 150 15
1 Animal Pak, Flex and Omega
Meal #2
8:00 Real Gains (6 scoops) 100 150 8
Meal #3
10:30 8 oz Top, 1 cups white rice 70 100 10
Meal #4
12:30 8 oz. chicken breast, 20 oz yam 60 150 5
Animal Stak and N1T
EAA Nitro w/ Glutamine
Train
Torrent and 1 Animal Nitro
Meal #5
4:00 Real Gains (6 scoops) 100 150 8
Meal #6
7:00 Dinner - flexible 50 75 15
Totals 455 775 61
Calories 5469 calories/day
It’s a start…it’s a journey…let’s begin…
Starting weight is 235 lbs.