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Post by jona67 on Jan 25, 2010 23:31:00 GMT -5
To be exact....
37 Days 14:07:45
37 Days 14:07:43
37 Days 14:07:41
37 Days 14:07:39
Etc. LOL, I started thinking of a commercial break on 24 reading that - Jack Bauer!  PS: Yeah, you BETTER be keeping current on my journal! I have already spent most of my morning day-dreaming about Las Vegas... by the way, did you get the Email I sent you? What gives? Don't you know I have a 2-hour maximum expectancy for replies? ;D this reminds me... i gotta buy my plane ticket! |
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Post by Ivan Drago - aka Arny/Dolph/AM on Jan 26, 2010 0:17:18 GMT -5
YES, THAT'S AWESOME GREGG! LOL, I started thinking of a commercial break on 24 reading that - Jack Bauer! PS: Yeah, you BETTER be keeping current on my journal! I have already spent most of my morning day-dreaming about Las Vegas... by the way, did you get the Email I sent you? What gives? Don't you know I have a 2-hour maximum expectancy for replies? ;D this reminds me... i gotta buy my plane ticket! AWESOME - THAT means you're coming!! Well my oh my... we are closer than I ever imagined to Back-Day v2.0 in Columbus! The stars... are aligning. Speaking of stars... I am going to bed, that t-mill isn't going to walk itself in the morning, and that MW2 isn't going to play itself as I do cardio, lol. Nah, I had to stop playing team deathmatch online, I kept falling off the sides of the conveyor belt losing my balance! Four more days of Phase-2 Nutrition... and Ill be onto Phase-3 and only 8-weeks from contest numero uno! But who cares... its all Arnold Classic on the brain now!  |
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Post by themagician on Jan 26, 2010 1:33:10 GMT -5
......You're a beast! [glow=red,2,300]T[/glow] |
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Gregg
P/RR/S Newbie
Posts: 31
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Post by Gregg on Jan 26, 2010 8:22:40 GMT -5
Hey go buy a plane ticket will ya !!!
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Post by Ivan Drago - aka Arny/Dolph/AM on Jan 26, 2010 8:55:32 GMT -5
Well, Tuesday morning cardio has commenced... I slept so deeply that when I was brought to reality by the other half of this bodybuilding duo, I was confused where I even was! My glutes are literally so sore, not just sitting, but merely rolling over in bed causes considerable sharp pain; and once I stand up the calved and ham-hocks start to scream like chicks in a scary movie.
3.6mph and 10 incline is my usual M.O. while on the hampster wheel... 45 minutes every day. This morning I feel slightly dehydrated as I type this, dressed to impress with Under Armour hoodie and sweats - soon enough (like now) I am going to have to put my hood up and tie it around my face like Red Riding Hood meets Amish Muslim 80yr old lady. The sweat droplets rain down worse than Lil Wayne's bank roll at the Century Club on a Saturday night, and I hate having to clean it up so I just bundle up and push through it.
This month's MD which is always my walking morning fodder to pass the time (well, because my 1yr subscription I ordered from Flex 2 months ago STILL isnt here) has some great articles on new IFBB pros, like Jeff Long and Seth Feroce. I can't explain how aggravating it is to see H. Rambod standing there in the background of every picture, like a portable cut-out for every photo shoot, when it is the ATHLETE who did/does all the work. What does an aging increasingly round and shapeless hat-sporting self promoter have to do with the one or two photo shoots these guys enjoy during the exciting infancy of their career? Yeah, good idea Per B. before you snap that awe inspiring photo of a new deservedly lauded pro, please make sure Hany is clearly in the background staring at his athlete in the mirror, leaned forward with an outstretched arm ready to slightly support that elbow in case things get REALLY ugly..... oh, and make sure to wear you company shirts too, that shameful tinge of bad taste wouldn't be the same if you didn't complete the circle of crap.
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Post by themagician on Jan 26, 2010 14:12:24 GMT -5
This month's MD which is always my walking morning fodder to pass the time (well, because my 1yr subscription I ordered from Flex 2 months ago STILL isnt here) has some great articles on new IFBB pros, like Jeff Long and Seth Feroce. I can't explain how aggravating it is to see H. Rambod standing there in the background of every picture, like a portable cut-out for every photo shoot, when it is the ATHLETE who did/does all the work. What does an aging increasingly round and shapeless hat-sporting self promoter have to do with the one or two photo shoots these guys enjoy during the exciting infancy of their career? Yeah, good idea Per B. before you snap that awe inspiring photo of a new deservedly lauded pro, please make sure Hany is clearly in the background staring at his athlete in the mirror, leaned forward with an outstretched arm ready to slightly support that elbow in case things get REALLY ugly..... oh, and make sure to wear you company shirts too, that shameful tinge of bad taste wouldn't be the same if you didn't complete the circle of crap. You tell it like it is Aaron... U TELL IT!!! haha ;D [glow=red,2,300]T[/glow] |
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Post by Ivan Drago - aka Arny/Dolph/AM on Jan 29, 2010 11:46:21 GMT -5
With the caloric celebration and protein procession having faded into oblivion... I push onward.Cardio has been increasingly enjoyable, as I've expanded on in years gone by, because it is a meditative and self-perpetuating exercise that sets the stage for a lively and productive day. The usually despised thought of walking the tarnished yellow brick road of 'bed-to-tred' is understandably not a widespread applauded and embraced necessary aspect of preparatory provisions. I'm not attempting to side-step the fact that I would rather be mountain biking, or climbing seemingly insurmountable peaks and valleys out West in the squint-inducing sun, or even foregoing cardio altogether if it weren't for the inescapable fact I was getting ready for a triad ( or more) of contest outings... but since I'm stuck in reality ( and Ohio), I wrap my arms around the prospect of those daily forty-five minutes I have to reflect and prepare simultaneously. I have also began incorporating posing practice into the weekly regimen, as opposed to simply flexing and contracting between every set during the workouts. It seems as though Thursday, being the lowest carbohydrate day of the week and being off from work, is the ideal opportunity to perform my entire 'secondary workout.' By spending an hour doing abs, forearms, and a few cycles of mandatories and quarter-turns every week, the confidence and readiness will of course exude and solidify itself on stage. The well known and berated ad-nauseum hallmark of nearly any amateur show, is the over/under oiled and tanned competitor who has to look to his left and right to understand what pose the judge is asking for, their reaction times bordering mental retardation, and once they finally do awkwardly strike their pose, they feel the need to bounce and grimace uncontrollable as though they are having surgery performed without the use of pain mitigating medication while on a trampoline for an operating table. This, has never been and will never be the way I present myself. ...In other news, I saw Inglourious (Q's spelling, not mine) Bas****s a few days ago, and it was quite simply a masterpiece. This epic and skillfully produced work of cinematic high-art should serve as a clarion call for all other aspiring and established film makers to heed and follow. -Aaron
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Post by Ivan Drago - aka Arny/Dolph/AM on Jan 29, 2010 12:28:59 GMT -5
Phase-3 Nutrition Plan (8wk from Show-1)
Continuation of a carbohydrate/protein/fat sliding-scale for the duration; with an INCREASED minimum protein intake of 300g/day on (H) high-carb days, and a revised carbohydrate-minimum of 25g on very-low (VL) days - as outlined in the nutritional regimen below.
Some earlier noted addendums are as follows:
-Fat intake will remain a macro-nutrient calculated consideration now, opposed to the initial 1 week (Phase-1) diet which consisted of the loose rule of having no more/less than 1-2 red meat meals per day (NONE on HIGH-carb day). Whole raw almonds and natural peanut-butter (as well as EFA omega-3 capsules) will be the only extraneous source of fat calories (with red meat being the principle source). Fat ingestion will be on the ascent during lower carbohydrate days, and on the descent (down to 0g/day on (H) day).
-The Carbohydrate Cycling Slide-Rule had been adjusted and slightly lowered, no drastic measures are being taken as it is still quite early in the overall protocol, only a small percentage decrease will be implemented to ensure metabolic adaptation is not encountered. Body fat continues to be oxidized, so anything aside from a meager reduction is not necessitated yet.
-Cardiovascular exercise has been increased to 45min 4-5d/week (no cardio is being performed on leg day, or on the (VL) carbohydrate day in order to circumvent catabolism). *Cardio + Resistance Training will always be fortified with BCAA's (10-15g)
-Grapefruit/Blueberries (and Raisins, plausibly) have been added in small measured amounts upon rising to take advantage of some intrinsic anti-oxidant and metabolic enhancing + fiber content properties.
-New Protein Sources have been added to the Approved List: Pork Loin & Turkey Breast; whereas carbohydrate sources (aside from the above specific fruit inclusion) will remain the same and constant throughout the regimen.
-BCAA's (as alluded to earlier in another post) will be added now for two reasons: 1) Cardiovascular workouts, 2) Resistance Training workouts - the amount will be 10-15g each, sipped throughout, and they will be purchased from MUSCLEBASIX LLC (www.musclebasix.com) A very solid GMP Certified company with some upcoming product releases I look forward to
Key (Revised for Phase-2)
(VL) = Very Low @ 25g/d
(L) = Low @ 65g/d
(M) = Medium @ 165g/d
(H) = High @ 375g/d (Minimal/conservative reduction here, as this is a necessary replenishment and metabolic reset day) *UNCHANGED from Phase-2
Weekly Carb Schedule (Week Starting on Saturday) // Week 5 (8 weeks out) Jan 30 - Feb 5 / Week 6 (7 weeks out) Feb 6-12
Sat-(M)
Sun-(L)
Mon-(M)
Tue-(L)
Wed-(H)
Thur-(VL)
Fri-(M)
Phase-4 will begin @ Week 7, on Saturday February 13
NOTE: As carbohydrate fluctuations are implemented throughout each week, protein intake will react accordingly starting at the new (as of Phase-3) minimum 300g (or 50g protein EVERY meal) in order to compensate for the reduced muscle glycogen and stave off muscle wasting through heightened protein pools (amino acids) and subsequent support of positive nitrogen balance.
The Protein Shuffle
(VL) = 375g/d (62-65g/meal)
(L) = 350g/d (58g/meal)
(M) = 300g/d (50g/meal)
(H) = 300g/d (50g/meal)
Protein Sources & Content (g):
Steak, Top Loin hand-trimmed (1oz) 7g (9g fat)
Chicken Breast, hand-trimmed (1oz) = 6g
Turkey Breast (1oz) = 6g
Pork, Loin hand-trimmed (1oz) 8g
Ground Beef 95% Lean (1oz) = 7g (4g fat)
Egg White (6 Lg) = 20g
EAS 100% Whey (1 scoop) = 23g
Low-Fat Cottage Cheese (1/2c) = 15g (will be deleted @ 6wk out)
Carbohydrate Sources & Content (g):
Oatmeal, Rolled/Old-Fashioned and Raw (1/4c) = 15g
Brown Rice, Cooked (1/2c) = 22g
White Rice, Cooked (1/2c) = 20g
Rice Cakes, Quaker plain (1) = 7g
Grapefruit (1/2) = 10g
Blueberries (1/4c) = 5g
Raisins (1/4c) = 28g
Asparagus (4 spears) = 3g
*NEW: Sweet Potato (100g) = 20g
Fat Sources & Content (g):
Almonds, Whole & Raw (1/4c) = 15g
Natural Peanut Butter (1Tbsp) = 8g
Daily Meal Breakdown Carb/Pro/Fat Consumption
(VL) 25g (65g/meal pro & 50g Fat)
- WO Days (should be avoided at all costs) = 25g PWO (try to avoid working out on this day + No Cardio)
- Non WO Days = 12.5g M1/2 (approximately 1/4 cup of oats)
(L) 65g (58g/meal Pro & 40g Fat)
- WO Days = 15g M1, 50g PWO
- Non WO Days = 25g M1-2, 15g M3
(M) 165g (50g/meal Pro & 30g Fat)
- WO Days = 50g M1, 25g Pre-WO, 90g Post-WO
- Non WO Days = 50g M1, 25-28g M2-5
(H) 375g (50g/meal Pro & NO Fat)
- WO Days = 100g M1-2, 75g Pre-WO, 100g Post-WO
- Non WO Days = 100g M1-3, 75g M4
-A. Smith
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Post by Ivan Drago - aka Arny/Dolph/AM on Jan 30, 2010 12:01:25 GMT -5
8 Weeks Out (From Show-1) The 2lb per week aggregate loss stays on track, albeit off by a few fractions. Revised Phase-3 Nutrition Plan is above, which began today! I am becoming more and more excited about the Arnold, can't wait for the good times and GREAT company! -A Attachments:
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Post by All American Dave on Jan 31, 2010 0:30:01 GMT -5
Looking good bro! If you come in at 188-190 that's gonna be BIG!
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Post by Ivan Drago - aka Arny/Dolph/AM on Jan 31, 2010 8:12:49 GMT -5
Looking good bro! If you come in at 188-190 that's gonna be BIG! It's been cool seeing some of your pictures on Face Book As far as my projected weight, at the current rate-of-loss, the high 180's will be the ' smallest' I've ever been on stage, in my life. I'm not overly concerned with weight, I touched on that a few posts ago, but of course my hope and anticipation is that the lighter weight will translate into a streamlined overall physique which will appear as muscular as the previously heavier contest weight(s) during previous years. I am just excited to not only be competing once again, but to have my wife along for the ride, and to already see her clear and obvious potential as an athlete. She has always had an uncanny prowess in all areas of organized sports, and since the day we met, with or without focused consistent weight training, she has always displayed crisp sweeping separated quads. With the few weeks of dieting she now has under her belt, the changes are starting to be put on display without any shadow of a doubt, and she is heading head-first in the right direction at a break neck speed. Her shoulders are vascular, her back is a major stand-out feature as powerful and on par with her outstanding leg development, and her entire head-to-toe package is already exhibiting some drastic overall swift improvement. *ALSO: Something worthy of noting ( in Sharpie, and highlighted, lol) is her strength has gone sky-high, just last night peaking out at her LIFETIME BEST as an athlete and/or weight lifter thus far! The past few weeks have been full of blatant repetitive examples of her increasing strength and potential in the gym - unmatched, raw talent  I'm unaware of any other female athlete who just turned old enough to buy a glass of champagne, who is 101% absolutely natural, and has never dieted before in her life, who is able to effortlessly REP 135 on bench, do multiple plates on T-Bar rows, shoulders press 40's, and on and on with weights AND form that would make your eyes pop from their sockets! (All of this, without any formal strength training aside from lifting with me since our dating/marriage, and of course I do volume training and she is forced to work around a diagnosed problematic back - it's hard to keep my socks on around her, because they keep getting blown off!) |
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Post by Ivan Drago - aka Arny/Dolph/AM on Jan 31, 2010 10:54:35 GMT -5
2010 Contest Season: Decided Upon Show Entries Marc 27 NPC Beverly International. Northern Kentucky (Promoter: Beverly Nutrition) Email: bevnut@beverlyinternational.net Web: www.bodybuildingworld.com/contest Location: UNSURE // 251mi 3hr 59min April 3NPC Cincinnati Championships (Promoter: Rick Ruether) Email: ohionpc@aol.com Web: www.bodsquad.us Location: Middletown, OH // 242mi 3hr 54min May 8NPC Mike Francois Classic (Promoter: Mike Francois) Email: services@mikefrancois.com Web: www.mikefrancois.com Location: UNSURE // 137mi 2hr 21min) May 29NPC Julie Palmer Ultimate Championships (Promoter: Julie Palmer) Email: beefcakedavies@aol.com Web: UNSURE Location: UNSURE NOTE: The Misses will be competing at the April 3rd show, and possible the others three outings as well depending on her outlook, achieved condition, and comfort level. It feels good to finally have a quarter of shows decided upon, although the Beverly contest mandates early weigh-ins the evening prior to the show, which is cost prohibitive and something I have never heard of before. NOTE-2: I will be ATTENDING the Natural Ohio show (March 20th) and also the NPC Pittsburgh Pro (May 1st), but not competing. I will be sending out Face Book + Email invitations to all friends and family in a few weeks with all the details. Flexing, Food, Fun, Family!
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Post by Blade on Feb 3, 2010 12:48:04 GMT -5
Man I just finished reading the Workout Bible you got going on in here! I think I need to print myself out a copy. lol I will meditate on this for my daily workout needs. I am sitting at a plump 234lbs right now and been struggling with shoulder problems for most of last year. Gotta get my fat arse up and go to the Dr to see if I just need some therapy.
I have been down this road back in 04 and it is creaping up on me again. I need to get back to 215 at 10% to be happy with myself.
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Post by Ivan Drago - aka Arny/Dolph/AM on Feb 3, 2010 12:53:13 GMT -5
Man I just finished reading the Workout Bible you got going on in here! I think I need to print myself out a copy. lol I will meditate on this for my daily workout needs. I am sitting at a plump 234lbs right now and been struggling with shoulder problems for most of last year. Gotta get my fat arse up and go to the Dr to see if I just need some therapy. I have been down this road back in 04 and it is creaping up on me again. I need to get back to 215 at 10% to be happy with myself. AWESOME Blade... thanks for coming in! Make sure you bookmark it, I'll always be making at least weekly posts, and uploading photos of my weekly weight etc. I'm really glad you liked the journal so far, I try to weave something special into all my penmanship aside from merely barbell curls and whey gulping. See you on Face Book and hope to see you around here too! |
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Post by Ivan Drago - aka Arny/Dolph/AM on Feb 5, 2010 13:59:19 GMT -5
Good afternoon Book-markers & Browsers alike,
On the precipice of seven-weeks-out from the Beverly Northern Kentucky Blue Grass Muscle Malay (I made that last half up) I find myself relieved, re-energized, and still revving to solider forward. My fateful pre-sunrise run-ins with the sliding conveyor belt that leaves me walking in place before the crow of the rooster (which will ironically enough propel me from my literal stagnant state, to a metaphorical metabolic motion state) has quickly evolved into a welcomed friend, rather than a loathed means-to-an-end foe and necessary evil. The structured and repetitive nature that is inherent in this lifestyle, and more specifically contest preparation, has a calming almost trance-like effect that spills over into life. My cup truly runneth over... there is much more to the circle of life, aside from lifting heavy objects and weighing seven meals a day engaging in the fork-to-mouth phenomenon.
It is becoming crystal clear, that following a strict diet for the entirety of 2009 leading up to the first day of my contest prep, is paying off with dividends. As I type this I am eating un-seasoned cold chicken from a zip-lock baggie with a flimsy plastic fork - chewing between key strokes - and a Blue Bird might as well swoop through the somewhat uncomfortably warm office air, and land on my shoulder while reciting the intro theme to Rocky with a chipper whistle. I have no cravings, no qualms about eating the redundant copious amounts of food every two hours, no beef regarding the endless malaise of bedroom-to-kitchen zombie parading, not even a slight hesitation when walking past the bakery or squat rack; bypassing the former and embracing the latter. My taste buds have become quiescent, adjusted, highly acclimated and at ease with their bland existence at the moment, causing me no anguish or bitterness as I observe others around me at work or in public enjoying their cuisine. In most cases I find myself waging a heated negotiation between two angels on either shoulder, one advocates performing a second session on the treadmill, while the other rationalizes not pushing the envelope this early beyond forty-five minutes seven days a week so as not to cannibalize the precious and painstakingly precisely mined rare resource of muscle.
Yes... all in all, I feel as though a new software has over-written any other outdated and non-productive partition of my mind, and much like Neo in the Matrix, I am left in the dojo of self enlightenment where previously believed impossibilities, become possibilities.
Concerning the circle of supportive and gracious friends and family I have around me, thank you. The ongoing and always dependable love and cheer from so many now-close-friends I met years ago as a virgin to this industry and sport, has truly matured into a rewarding and gratifying fortunate aspect of my life - each and every day. (GREG! lol)
More updates and retrospect to come - things are getting heated up, and I'm tossing fuel on the flame every day!
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