Its 2012, 1 year of training and learning has passed. I have conquered my nerve damage from a stabbing, i have learned how to eat and i have learned how to train insane and how to utitilize both the physical and mental sides of training with purpose. I started the year at 177 lbs and finished at 202. I have gained alot of strength, and some muscle. The first 6 months i dealt with nerve damage and was focused on bringing sensation back, which i accomplished. Fast forward to now, people i havent seen for awhile always compliment my increased size
This year i have hired Joseph Ohrablo as my coach.
My diet consists of 5 meals. 3 Front loaded( breakfast, pre and post workout)
ending macros of 310g protein 350g carbs 60g Fats to start.
10 servings Protein
5 servings Carbs
3 servings Fats
7 servings Protein
4 servings carbs
2 servings Fats
Pre W/O
10 servings Protein
5 servings carbs
3 servings Fats
Post W/O
10 servings Protein
5 servings carbs
3 servings Fats
7 servings Protein
4 servings carbs
2 servings Fats
I will be doing Non Linear Periodization training , with alternating power and intensity weeks. Power weeks are solely focused on adding weight weekly , while the intensity weeks will focus on adding sets then adding weight.
To give an idea on the difference between weeks heres day 1 Chest/Shoulders
Power
Monday
Chest/Shoulders
Flat DB press
3-5 warm up sets
3x5 working
1x2 working to failure
Incline DB press
4x10 failure on last set
Incline DB fly
1x15
OHP
2-3 Warm up sets
3x5 working
1x2 to Failure
Side Laterals
3x15
Bent Over Laterals
3x15
Intensity
Monday
Chest/Shoulders
Incline DB press
5x10 ramping
Incline Fly
3x15
Pec Dec
7x10 30 sec rest
Side Laterals
4x10 then drop sets to 5lbs
Rear delt
4x10
4 drop sets to failure
DB presses
4x20
Pure insanity.
Let the weapon building begin.