My Penance: The Reverend's Atonement

[rev8ball]

I've been in this industry for a long time; sometimes I think maybe too long. And I've played in one facet or another, or sometimes many simultaneously, for just as long. Whether as a competitor, business man, student, researcher, coach, whatever, this is my life.

I retired from competitive powerlifting years ago, but still kept up my regimen, physically and mentally. I train hard; I train my athletes hard; I study hard; and I work hard. But two months ago, I realized that I've been missing something for about a year or so. Recently, I've backed off somewhat on my intensity (I am NO spring chicken!), training just to keep my level of athleticism, especially not to become a fat ass. I am still a decent size, maintaining some serious strength and power, but I've been missing something. And I figured out what it is. I've been so busy with work and school, that I have forgotten the taste of a challenge. Now, graduate school and running my own company are both serious challenges, trust me - they kick my ass. But I mean a competitive lifting challenge; I have almost, repeat almost, forgotten my roots. And for this, I am sorry. I beg forgiveness, and I am ready for my atonement. For my penance, I have decided on a personal competition. This will be tough, because work and school have both really stressful. But I think I need this to help relieve this stress. I will train, diet, and live getting ready for this competition, and the first mark will be eight weeks from now at the Arnold.

We'll see what happens.....

[rev8ball]

Wake-up: 1 scoop of protein, 2 servings of oatmeal, 1 C of NF milk.

Meal 1: 9 egg whites, 2 servings of oatmeal, 1 scoop of protein, 1 cup of NF milk, 1 tablespoon of peanut butter, ½ tsp of cinnamon, two slices of whole wheat toast, 2 slices of nonfat cheese, piece of fruit …*or* “Shake of Mass” (recipe below), one Genensis pack.

Meal 2: 8 oz. chicken, steak, or fish, 2 baked potatoes/yams, or 1 C of pasta/brown rice, with beans, and salad or steamed vegetables.

Meal 3: 10 oz. cottage cheese, 6 egg whites, 1 C of NF milk, fruit, 1 bagel, one Animal Flex.

Meal 4: 8 oz. chicken, steak, or fish, 1 baked potato/yam, 1 C NF yogurt, and salad or steamed vegetables.

Pre-workout: 1 Animal Nitro, one piece of fruit.

During workout: Water, and EAA/Gatorade blend.

Immediately post-workout: Rest of Gatorade with one Animal Nitro.

With in one hour post-workout: 2 C of milk, 4 scoops of Real Gains, one Animal Pak.

Meal 5: 8 oz. chicken, fish, or steak, 2 baked potatoes/yam, or 1 C pasta/brown rice, with beans, and salad or steamed vegetables.

Meal 6: 1 C of Cottage cheese, 1 scoop of protein, 1 C of NF milk, 1 teaspoon of peanut butter.


*Drink 1-2 gallons of water per day.

*Milk used with meals are regular NF milk mixed with a full serving of powdered NF milk.

*“Shake of Mass” recipe: In a blender - 2 C of milk, 2 servings of oatmeal, 1 scoop of protein, 1 banana, ½ C of frozen fruit, 1 tbsp of peanut butter, ½ tsp of cinnamon, ½ C of egg whites, ½ C of NF cottage cheese, ½ C of NF yogurt, ice.



This is an outline. I will do food exchanges for carbs, protein, fats, when possible, i.e., 1 serving of whole grain bread for 1 serving of pasta, etc.

[rev8ball]

*Monday: Legs/Shoulders
Clean and Press 3x3
Back squat 3x6
Front Squat 3x6
(Lunges 3x6)
Military press 3x6
Shoulder Press 3x6
Upright rows 3x6

*Wednesday: Chest/Biceps
Incline bench 3x6
Flat bench 3x6
Smith inclines positives 3x3
(Pull over 3x6)
Preacher curls 3x6
Incline alternating DB curls 3x6
Rope Hammer curls 3x6

*Friday: Back/Triceps
Deadlifts 3x3
High rows 3x6
Low rows 3x6
(Close Grip Pull downs 3x6)
Close grip bench 3x6
Machine dips 3x6
Weighted Dips/Rope extensions 3x6


Cardio will be twice a week (gotta keep the heart healthy at my age...lol), and I will also throw in some odd lifts / dino training once a week as well.

This is just for now. It will change accordingly...

[rev8ball]

Once I make an initial adaption, maybe in about a week or so, I am going to do a glycogen-store depletion. My goal with this is to increase the glycogen storing capacity of my muscles in order to increase my available anaerobic power. Details on the preceding studies, my plan, execution, and results to follow...

[Maccabee]

Subbed...I am going to be following along definetly. I know I am gonna learn a thing or two from your journey. Peace

[rev8ball]

Busted my legs last night, which was a stupid idea; I don't know what I was thinking. I spent the entire last weekend walking and standing a TON at a conference. My legs were bothering me a little on Monday, but when I went to the gym last night, I didn't even think about giving them a break, maybe rearranging my routine this week, which I should have. As I finished my lifts, it hit me: "What the fuck am I doing!?"....lol...... Oh well, just won't be able to do any stairs for awhile.

[brandonA]

Subbed up Rev...cant wait to see what you come up with....

-B

[G Diesel]

Wake-up: 1 scoop of protein, 2 servings of oatmeal, 1 C of NF milk.

Meal 1: 9 egg whites, 2 servings of oatmeal, 1 scoop of protein, 1 cup of NF milk, 1 tablespoon of peanut butter, ½ tsp of cinnamon, two slices of whole wheat toast, 2 slices of nonfat cheese, piece of fruit …*or* “Shake of Mass” (recipe below), one Genensis pack.

Meal 2: 8 oz. chicken, steak, or fish, 2 baked potatoes/yams, or 1 C of pasta/brown rice, with beans, and salad or steamed vegetables.

Meal 3: 10 oz. cottage cheese, 6 egg whites, 1 C of NF milk, fruit, 1 bagel, one Animal Flex.

Meal 4: 8 oz. chicken, steak, or fish, 1 baked potato/yam, 1 C NF yogurt, and salad or steamed vegetables.

Pre-workout: 1 Animal Nitro, one piece of fruit.

During workout: Water, and EAA/Gatorade blend.

Immediately post-workout: Rest of Gatorade with one Animal Nitro.

With in one hour post-workout: 2 C of milk, 4 scoops of Real Gains, one Animal Pak.

Meal 5: 8 oz. chicken, fish, or steak, 2 baked potatoes/yam, or 1 C pasta/brown rice, with beans, and salad or steamed vegetables.

Meal 6: 1 C of Cottage cheese, 1 scoop of protein, 1 C of NF milk, 1 teaspoon of peanut butter.


*Drink 1-2 gallons of water per day.

*Milk used with meals are regular NF milk mixed with a full serving of powdered NF milk.

*“Shake of Mass” recipe: In a blender - 2 C of milk, 2 servings of oatmeal, 1 scoop of protein, 1 banana, ½ C of frozen fruit, 1 tbsp of peanut butter, ½ tsp of cinnamon, ½ C of egg whites, ½ C of NF cottage cheese, ½ C of NF yogurt, ice.



This is an outline. I will do food exchanges for carbs, protein, fats, when possible, i.e., 1 serving of whole grain bread for 1 serving of pasta, etc.

Great day of eating for mass and power, Rev... I'll definitely be keeping an eye on this one bro. Peace, G

[ghost]

Busted my legs last night, which was a stupid idea; I don't know what I was thinking. I spent the entire last weekend walking and standing a TON at a conference. My legs were bothering me a little on Monday, but when I went to the gym last night, I didn't even think about giving them a break, maybe rearranging my routine this week, which I should have. As I finished my lifts, it hit me: "What the fuck am I doing!?"....lol...... Oh well, just won't be able to do any stairs for awhile.

damn that sucks...i did legs Sunday and Biked 15 miles yesterday, and am doing it again today..,.not because i want to, but i need to work. lol. i can barely walk.!

[krazyassmexican]

Once I make an initial adaption, maybe in about a week or so, I am going to do a glycogen-store depletion. My goal with this is to increase the glycogen storing capacity of my muscles in order to increase my available anaerobic power. Details on the preceding studies, my plan, execution, and results to follow...

let me know how this goes
sounds interesting

[McFly]

This is gonna be a good one.....i'm tuned in

[rev8ball]

Great day of eating for mass and power, Rev... I'll definitely be keeping an eye on this one bro. Peace, G

Thanks, G. As you can see, I'm definitely a whole foods kinda guy. I'd rather sink my teeth into some tasty beef than drink a shake, and that's how I base my diet. Don't get me wrong, I use supplements. But they are just that - supplements to whole food, and sometimes I think people may need a remindin' of that...

[rev8ball]

Mmmmmmmmm, went grocery shopping today. Beef, chicken, rice, pasta, veggies and fruit.... I am loaded! Well, at least for a few days....lol

Time to start cookin', because I got a busy weekend coming up, so I need to keep my lunch bucket full...

[rev8ball]

Had a damn decent chest day tonight. Felt alot of energy. Think my diet is finally starting to catch up.
Didn't go too heavy; not doing any crazy numbers yet. Focusing on my form. With this being my first week back in over a month, I need to find that grove again. And the way I felt tonight, I'll be back in it in no time...

[Lowdown5]

Good to see you getting it done in the desert Rev.

[hjayss]

okay rev....we want to see the destruction that go's on in that gym....

[rev8ball]

Good workout today, though not quite there yet with the energy for the intensity. Nursing a few sore body parts from this past week of getting back into it, but nothing as bad as I anticipated. By next week, should be able to go pretty balls-out.

Numbers are gonna start blowin' up....

[GRUNT]

Sparked my interest...I'm down.

[rev8ball]

Nice workout last night. Intensity, strength, power definetly all coming back. Not feeling too beat-to-shit today, so body is starting to adjust accordingly, and faster than I thought:

Clean and Press
Back squat
Front squat
Military press (alternating grips)
Shoulder press
Upright rows

[brandonA]

Military press (alternating grips)

Sounds like fun, plams facing, plams away I would guess?...what are the advantages of this?

-B