Transformation Update: Week 13, Day 89 |

Transformation Update: Week 13, Day 89

By Brandon Cook

Friday, February 26th, 2010

Thought of the Day:

“All that we are is the result of what we have thought. If a man speaks or acts with an evil thought, pain follows him. If a man speaks or acts with a pure thought, happiness follows him, like a shadow that never leaves him. All things appear and disappear because of the concurrence of causes and conditions. Nothing ever exists entirely alone; everything is in relation to everything else.”
- The Buddha

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Day 89 of My Transformation Journey:

Okay, okay…. I’ve missed documenting the last couple Fridays… so, I promised myself that I would get this one posted. I did however, train on those days… I just didn’t get the updates posted.

Today I’m happy to report that I dominated 220lbs this week for Rack Pulls. Last week I could only get 5 reps because my grip gave out. This week I was able to get 8 reps and felt like I could have gotten 10. So, getting stronger… next week we’ll tear up 230lbs!

My Morning Ritual:
Woke up at 6:15am
Drank 30 ounces of water
10 Minutes of Tai Chi/Qi Gong Exercises
15 Minutes of seated Meditation

Meal #1 Breakfast (7:00-8:00 am)
1 Banana
30 Grams Pumpkin Seeds

3 Whole Eggs (Organic/Cage Free)
Fresh Spinach
Onions, Green and Red Peppers
Pico De Galo
Shitake Mushrooms
1/4 Cup Organic Black Beans
Add a little Salsa and Sea Salt

16 ounces of water

GNC Multivitamin
GNC 1000mg Vitamin C
GNC 400 IU Vitamin E
Carlson 2,000 IU Vitamin D
Biotest Flameout Fish Oil
2 GNC Super Digestive Enzymes

Walk #1:
Took those dogs on a walk!

Headin out to work!

Meal #2: Brunch (10:00-11:00am)
30 grams Raw Almonds
Protein Cake (see Transformation Update: Day 1 for recipe)
1 Apple
Bag of grapes
16 ounces of water

Meal #3: Lunch (1:00-2:00pm)
The Company decided to order lunch for us today.
Ordered from Long Horn:
I got the skewered grilled shrimp in a butter sauce
Rice Palaf
Seasonal Vegetables (brocoli, cauliflower, carrots)
1/2 Cup of Carrots
1 piece of 70% Dark Chocolate
16 ounces of water
1 Tablespoon Olive Oil <= Added
2 GNC Super Digestive Enzymes

Meal #4: Afternoon Snack (4:00-5:00pm)
30 grams Raw Almonds
30 grams Raw Sunflower Seeds

Big Bowl of Mixed Field Greens
Several pieces of Brocolli
One handful of shredded Carrots
2 Tablespoons of Olive Oil
2 Tablespoons of Red Wine Vinegar

1 Biotest Flameout Fish Oil Softgel
1 Carlson 2000 IU Vitamin D
16 ounces of water.

Left work about 5:30pm

Meal # 5: Peri-Workout Nutrition (6:00-8:00pm)
Peri-workout nutrition is simply what you eat before, during, and after your training sessions. If you get this right you are on your way to mass. Now, a lot of coaches will just tell you to go get a good supplement. Honestly, that’s better than not doing anything. So, if my strategy is too complex (time consuming) for you I recommend getting Biotest’s Surge Recovery.

I believe whole foods are better than supplements 99% of the time, so instead of paying for tubs of sugar I use fruit. There’s no way you can convince me that processed sugar/dextrose is better than living fruit. So, here’s my strategy:

10-15 Minutes Before Workout:
8-16 Ounces of Orange Juice (Freshly squeezed would be best, but I use store brand for now)
4 tablespoons (22 grams of protein) Optimum Nutrition Liquid Aminos

During Workout:
To make this drink you’ll need a juicer. I prefer to make fresh juice from actual fruit. This way I’m getting all of the beneficial vitamins, nutrients, and living enzymes that are often destroyed in the pastuerization process when you buy juice from the store.

3 ice cubes
1/4 cup orange juice (from store)
4 tablespoons (22 grams of protein) Optimum Nutrition Liquid Aminos
6 grams Ultimate Nurition BCAA
5 grams Optimum Nutrition Creatine
5 grams Optimum Nutrition Glutamine
1/4 Pineapple (freshly juiced)
1 apple or 1 cup grapes (freshly juiced)
1 cup cranberries (freshly juiced)
Top off container with orange juice

Warrior Training:

Warm Up:
10 Minutes Foam Roller
10 Minutes Dynamic Mobility Exercises

Hypertrophy Phase: Rack Pull Dead Lift Day

This third workout in the week focuses on Rack Pull Dead Lifts as the main exercise. I will perform 4 warm-up sets escalating the weight upwards into my 4 work sets. My last work set is considered my “money” set and that is where I’ll be using the heaviest weight for the most reps I can do with perfect form. The rep range is 5-8 reps.

I’ll be supersetting some rehab exercises for my shoulders andback into the warm-up sets for my pulls. This allows me to save some time, make use of the rest periods, as well as, increase the thouroughness of the warm up sets.

Shoulder/Back Rehab:
1. Cable Rows (90lbs) = 13 reps, 13 reps
2. Band Pull Downs behind the neck (purple band) = 15 reps, 15 reps
3. Cuban Press (15lbs dumbbells) = 15 reps, 15 reps
*Note: These are supersetted withmy dead lift warm-ups to save time

Rack Pull Dead Lift:
1. Warm-up set = 5 reps X 120lbs
2. Warm-up set = 5 reps X 140lbs
3. Warm-up set = 5 reps X 160lbs
4. Warm-up set = 5 reps X 180lbs
5. Work set = 5 reps X 190lbs
6. Work set = 5 reps X 200lbs…. put on my weight belt for the last 3 work sets
7. Work set = 5 reps X 210lbs
8. Money set = 8 reps X 220lbs… Dominated! *
*Note: Great job… got all 8 reps, felt like I could have got 10. Raise the weight by 10lbs!

After dead lifts I hung from a chin-up bar to help decompress my spine. I also laid on a stabilty ball and did a stretch that way.

Next, for my biceps and triceps, I superset the following exercises to work these antagonistic muscle groups. This time I’ll only do 3 warm-up sets increasing the weight into two working sets.

Note: For chin-ups and specifically for dipsI’m using a higher rep range of 8-12 reps. I’m doing this mainly because doing heavy dips can be hard on your shoulders. I’ve also shortened the range of motion (ROM) slightly on the dips. I only go until my arms are parallel and no further.

Neutral Grip Chin-ups:
1. Warm-up set = 8 reps X Purple band assist (most assistance)
2. Warm-up set = 8 reps X Blue band assist (middle assistance)
3. Warm-up set = 8 reps X Red band assist (least assistance)
4. Work set = 8 reps X Bodyweight (161 lbs)
5. Money set = 8 reps X Bodyweight (161lbs)
*Note: Didn’t get all my reps on the last set. Will stick with this and go for more reps next week.

Parallel Bar Dips:
1. Warm-up set = 8 reps X Purple band assist (most assistance)
2. Warm-up set = 8 reps X Blue band assist (middle assistance)
3. Warm-up set = 8 reps X Red band assist (least assistance)
4. Work set = 8 reps X Bodyweight (161 lbs)
5. Money set = 10 reps X Bodyweight (161lbs) + Weighted Vest (8lbs) = 169lbs
*Note: Did good with the dips.

After that I did a finisher superset:
1. Alternating Dumbbell Curls = 11/11 X 25lb DB’s
2. Bodyweight Skull Crusher = 13 reps

Finished with some stretching.

Post-Workout Drink: Smoothie
8-16 ounces Orange Juice
1 Banana
1/2 cup frozen Strawberries
1/4 cup frozen Raspberries
1/4 cup frozen Blueberries
2-3 tablespoons Plain Yogurt
1 scoop Nutiva Hemp Protein
6 grams Ultimate Nutrition BCAA
5 grams Optimum Nutrition Creatine
5 grams Optimum Nutrition Glutamine

Meal #6: Dinner Time (8:30-9:30pm)
3 Whole Eggs
Cheese
Pico De Galo
Spinach
1 Banana
16 ounces of water

Made it to bed around 11:00pm.

Brandon

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About the Author:

Brandon Cook is author of The Awakened Warrior Blog, and co-creator of HardgainerMuscleBuilding.com, a website specifically designed to teach hardgainers how to build muscle fast using the laws and scientific principles of body transformation.

HargainerMuscleBuilding.com features a free email class covering the basic principles of training naturally, eating a nutritious, muscle-building diet, andunderstanding the truthabout supplements. The website is filled with free articles, videos, and the programs you need to create your ideal body.
Please visit us at http://hardgainermusclebuilding.com

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