Contest Cadre Chronicles - 2010 Stage Stratagem

[Ivan Drago - aka Arny/Dolph/AM]

7 Weeks to go...........................

Update from last week:

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!

Attachments:

[ironfreak250]

hell yeah bro....looks like things are going good for you Comrade Drago....I mean Superman....ahhh you what I mean. Your going to be indestructible....good luck bro....SEE YA AT THE FRANCOIS!

[Ivan Drago - aka Arny/Dolph/AM]

Feb 10, 2010 13:38:58 GMT -5 ironfreak250 said:

hell yeah bro....looks like things are going good for you Comrade Drago....I mean Superman....ahhh you what I mean. Your going to be indestructible....good luck bro....SEE YA AT THE FRANCOIS!

11 weeks until your first outing, right? Yeah it's going to be a great time all around, I'm stoked about it all. Today is my last true high-card (H) day I regret to inform everyone; everything from here-on-out will be sub-325 on Wednesdays

As the hunger grows and invades my conscience stream more and more, Modern Warfare 2, Face Book, Muscular Development, and the Touch Pro 2 will assist in distracting me during the final few months!

PS: FOR THOSE OF YOU NOT YET CONNECTED.... join me on Face Book here - www.facebook.com/profile.php?ref=profile&id=23303664

[Ivan Drago - aka Arny/Dolph/AM]

Phase-4 Nutrition Plan (6wk from Show-1 through *4wk from Show-1) Simplified & Streamlined (v4.0)
*At which point the Nutritional Protocol will be Revised Weekly, opposed to Bi-Weekly
Phase-4: Sat Feb 13 - Fri Feb 19 // Sat Feb 20 - Fri Feb 26

Addendums from earlier Phases (1-3) are as follows:
-Cottage Cheese will be eliminated @ end of Phase-4 (Feb 26 2010)
-Carbohydrate Cycling Slide-Rule had been adjusted and slightly lowered once again, with the exception of lower carbohydrate days
-Cardiovascular exercise will remain @45min 7d/week for the duration Cardio activity is being augmented to every day
-Grapefruit, Blueberries and Raisins are being redacted from the Protocol for the duration
-BCAA's remain a hallmark of this prep and will be incrementally increased during both Cardiovascular workouts and Resistance Training - the amount will be 15g each, sipped throughout, purchased from MUSCLEBASIX LLC (www.musclebasix.com) A cGMP Certified Company with an up-and-coming product release that will have NO rival on the market

Key: Phase-4
(VL) = Very Low @ 25g/d
(L) = Low @ 55g/d
(M) = Medium @ 150g/d
(H) = High @ 350g/d

Weekly Carb Schedule // Week 6 (6 weeks out) Feb 13-19 / Week 7 (5 weeks out) Feb 20-26
Sat-(M)
Sun-(L)
Mon-(M)
Tue-(L)
Wed-(H)
Thur-(VL)
Fri-(M)
Phase-5 will begin @ 4-Weeks Out, on Saturday February 27


The Protein Shuffle ADDENDUM
(EVERY DAY) = 375g/d (62-65g/meal) or approximately 9oz lean-source protein

Daily Meal Breakdown Carb/Fat Consumption
(VL) 25g (60g Fat)
- NO WORKOUT DAYS HERE
- Non WO Days = 12.5g M1/2 (approximately 1/4 cup of oats for M1/2)
(L) 55g (50g Fat)
- WO Days = 15g M1, 40g PWO
- Non WO Days = 35g M1, 20g M3
(M) 150g (40g Fat)
- WO Days = 50g M1, 25g Pre-WO, 75g Post-WO
- Non WO Days = 50g M1-3
(H) 350g (NO Fat)
- WO Days = 50g M1-3, 50g Pre-WO, 100g Post-WO, Post-PostWO 50g
- ALWAYS USE AS TRAINING DAY

[Ivan Drago - aka Arny/Dolph/AM]

As the proverbial and menacing clank-clank-clank... comes to a deafening screeching silence, I anticipate that fabled increasing gust of wind passing my ears and that striking stinging invasion of butterflies throughout my stomach as my hands fly into the thick breeze with eyes opened wide...

Yes my friends, it is the half-way mark... 6 weeks down and 6 weeks to go

Attachments:

[Ivan Drago - aka Arny/Dolph/AM]

Hello PRRS'ers!

The misses (Steel Beauty) and I thought it was due time to extend an invitation to you and excitedly request that you join us at our upcoming Spring/Summer shows for 2010, although I know MANY of you here are not local. Sarah (Steel Beauty) will be making her maiden voyage in the competitive world of Figure Competition on April 3rd in Cincinnati (at the NPC Cincinnati Championships), and perhaps a few weeks later at either/both the Mike Francois Classic (May 8th), which is hosted in the Columbus, OH area or the Julie Palmer Showdown (May 29th) which is held in Toledo. I will be competing at all four competitions (please see below for an UPDATED version of the list I posted a few weeks ago here on PRRS!), enjoying my return to the stage after more than a three year furlough in light of the wedding, moving, and a brief debilitating biceps injury. I would personally love to see anyone in the audience who would be able to join us, but I would highly recommend attending the April 3rd show if other commitments limit you to attending only one venue this year; Sarah is the star of the show(s) in my eyes, and will undoubtedly be much more pleasant to look at in yours, HA!

Sarah and I wanted to invite all of you, perhaps elicit a few cheers (or uncontrolled boisterous screams of exaltation), and then have a great relaxing time afterward out to eat for GOOD food and even BETTER company (preferably Cheesecake Factory, but we'll 'settle' for Pizza Hut after our quarter year self-induced dessert deprivation, ha-ha, who's buying!?). We look forward to seeing some friendly PRRS faces in the audience as we put our mettle to the trophy-test! The competition-quartet is below, but MAKE SURE to scroll all the way down for some VERY BIG late-breaking news we are ecstatic to share with all of you here on PRRS!

March 27 NPC Beverly Int. Northern Kentucky Championships (Promoter: Sandy & Roger Riedinger)
Web: www.bodybuildingworld.com/Contest/2010npc/
Location: Northern Kentucky Convention Center,
1 West River Center Blvd, Covington, KY 41011 // 251mi, 3hr 59min from Canton, OH // Prejudging 10:30am - Finals 6pm
April 3 NPC Cincinnati Championships (Promoter: Rick Ruether)
Web: www.bodsquad.us/
Location: The Miami University of Middletown 4200 E. University Blvd, Middletown Ohio 45042 // 242mi, 3hr 54min from Canton, OH // Prejudging 10am - Finals 6:30pm
May 8 NPC Mike Francois Classic (Promoter: Mike Francois)
Web: www.mikefrancois.com/contestinfo2010.htm
Location: Westerville Central High School 7118 Mount Royal Avenue Westerville, OH 43082 // 137mi, 2hr 21min from Canton, OH // Prejudging 10am - Finals 6:30pm
May 29 NPC Julie Palmer Ultimate Championships (Promoter: Julie Palmer)
Web: www.juliepalmer.com/images/Julie2010EntranceForm.pdf
Location: University of Toledo, Bancroft Student Union 2801 West Bancroft Toledo, OH 43606 // 161mi, 2hr 39min from Canton, OH // Prejudging 10am - Finals 7pm

BREAKING NEWS: Aaron & Sarah Smith have been signed as Exclusive Sponsored Athletes and Spokespeople of NRG-X Labs "Excellence in Nutrition," a supplement manufacturer. This joining of forces proves to be a potential-filled and success propelling agreement with Mr. Joshua b. Smith, CEO of NRG-X Labs and Smith Retail Inc. Joshua b. Smith was listed as one of America's Top CEO's Under 30 by Incorporated Magazine, and supplies superlative supplements across the globe for discerning athletes and all health-minded aspiring competitors by combining the personal and professional ethics of a Christian based corporation and ensuring absolute quality and purity in his product-line. In the coming weeks and months, Aaron and Sarah will continue to evolve into the 'faces of NRG-X Labs' while upholding NRG's founding principles of quality in character and an unshakable desire to improve.

All here on PRRS can become a part of and follow this fantastic Team by subscribing to the Team NRG-X Labs Official Blog here: nrgxlabs.blogspot.com/ and by checking out the unsurpassed complete collection of health and strength improving dietary supplements at the Official website here: www.nrgxlabs.com/site/index-1.html.

This development will serve as a springboard allowing Aaron & Sarah to reach new heights in their athletic endeavors with the full support and backing of a Premier international supplement company with an excellent leader at the helm for the duration of their contract and BEYOND!

Sincerely,
Sarah & Aaron Smith "Super Spouses" -Team NRG-X Labs

[Ivan Drago - aka Arny/Dolph/AM]

FRESH INK!

Attachments:

[Ruehs]

Sweetness man! Congrats on NRGX Labs stuff! Was reading about it on THE book...

[Ivan Drago - aka Arny/Dolph/AM]

Feb 16, 2010 22:34:37 GMT -5 Ruehs said:

Sweetness man! Congrats on NRGX Labs stuff! Was reading about it on THE book...

Thank you so much! We're both thrilled J.R.

2010 is going to bring a lot of GREAT things - stay tuned!

[ironfreak250]

Hey you two congrats on the deal with NRG-X supps.

[Ivan Drago - aka Arny/Dolph/AM]

Feb 17, 2010 10:06:00 GMT -5 ironfreak250 said:

Hey you two congrats on the deal with NRG-X supps.

Thank you SO MUCH Jeremy! We are thrilled beyond words... great things developing daily! What a company, and what a vision! I was blown away the more I learned about the cGMP painstaking process they truly go through, and the constant formula perfection and ongoing product releases this company makes - an awesome team, and we are both so fortunate to have come to such great terms on the contract and partnership!!!

[ironfreak250]

YOu deserve it bro....plus your a very marketable guy.

[themagician]

You know I put in that 'good word' for you and Sarah right?! ;D

Congrats bro! You guys are so deserving of it!



[glow=red,2,300]T[/glow]

[Ivan Drago - aka Arny/Dolph/AM]

Thank you both SO SO MUCH,.. for every collection of 'me me me me me' self-involved short-sighted people walking within this industry there are true friends and gentleman like you guys!!!

[Hoopie]

Congrats to you and your wife Aaron. Great news