Transformation Update: Week 14, Day 94 |

Transformation Update: Week 14, Day 94

By Brandon Cook

Wednesday, March 3rd, 2010

Thought of the Day:

“It’s better to die on your feet then to live on your knees.”
- Emiliano Zapata

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Day 94 of My Transformation Journey:

I’m pretty tired now as I”m writing this. My workout went great today. Although, I did do something stupid. I was doing barbell push-presses and on my last set and last rep I messed up. As I brought the bar up quickly it hit me right in the nose! It’s funny now, but at the time it really hurt. Be careful kids… lifting weights is dangerous!

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 of Raw Brazil Nuts

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

8 ounces of Orange Juice
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 my puppy dogs on a walk.

Headin to work!
8 oz. of green tea on arrival.

Meal #2: Brunch (10:00-11:00am)
30 grams Raw Almonds
3o grams Pumpkin Seeds
1 Apple
1/2 cup of Grapes
16 ounces of water

Meal #3: Lunch (1:00-2:00pm)
6 ounces of Organic Chicken Stir-Fry (mixed with Kale, Onions, Red Cabbage, Soy sauce)
1/2 Cup of Peas
1/2 Cup of Cauliflower
1/2 Cup of Carrots
1 piece of 60% Dark Chocolate
1 tablespoon Olive Oil shot - tasty stuff!
16 ounces of water
2 GNC Super Digestive Enzymes
8oz. of Green Tea

Meal #4: Afternoon Snack (4:00-5:00pm)
30 grams Raw Almonds
30 grams Raw Sunflower Seeds
1 Orange
Big Bowl of Mixed Field Greens
Several pieces of Brocolli
One handful of shredded Carrots
Spicy Banana Peppers
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 5:40pm.

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: Push-Press and Pull-ups Day

This second workout in the week focuses on Push-press and Pull-ups as the main exercises. I will superset these two exercises together. I will perform 3 warm-up sets escalating the weight upwards into my 2 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 and back prior to and into the warm-up sets for the push-press and pull-ups . This allows me to save some time, make use of the rest periods, as well as, increase the thoroughness of the warm up sets.

Shoulder/Back Rehab:
1. Face Pulls (purple + blue band) = 15 reps, 15 reps
2. Scapular Wall Slides = 15 reps, 15 reps
3. External Rotations on knee (10lb dumbbell) = 8/8 reps, 8/8 reps
*Note: These are supersetted prior to and with my push-press and pull-ups to save time

Push Press:
1. Warm-up set = 5 reps X 55lbs
2. Warm-up set = 5 reps X 65lbs
3. Warm-up set = 5 reps X 75lbs
4. Work set = 5 reps X 85lbs
5. Money set = 8 reps X 95lbs….. Got all 8 reps.
*Note: Since I got 8 reps I will raise the weight by 5lbs next week.

Pull Ups:
1. Warm-up set = 5 reps X Blue band assist
2. Warm-up set = 5 reps X Red band assist
3. Warm-up set = 5 reps X Bodyweight
4. Work set = 5 reps X 8lbs Weighted Vest
5. Money set = 8 reps X 12lbs Weighted Vest… Got all 8 reps.
*Note: Since I got 8 reps I will raise the weight by 4lbs next week.

Did a superset of Standing Dumbbell Presses and Lat Pulldowns:
1. Standing Dumbbell Press = 12/12 reps X 30lb dumbbells
2. Lat Pulldowns = 12 reps X 100lbs
3. Leaning Lateral Raises = 12/12 X 15lb dumbbell

Next, for my core, I superset the following exercises:

Alternate Leg Raises:
1. Work set = 11/11 reps

Ab Wheel Rollouts:
2. Work set = 10 reps

Planks:
1. Work set = Front Plank for time X 1:45
2. Work set = Pallof Press Isometric hold for time X 0:45/0:45

Finished with some stretching.

Good workout son.

Post-Workout Drink: Smoothie
8-16 ounces Orange Juice
1 Banana
1/2 cup frozen Strawberries
1/4 cup frozen Cherries
1/4 cup frozen Peaches
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 (9:00 – 10:00pm)
15 Bean Soup:
Carrots
Celery
Kale
Garlic
Onions, green, red peppers
Seasoning
16 ounces of water

Made it to bed around 10:45pm.

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, and understanding the truth about 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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One Response to “Transformation Update: Week 14, Day 94”

Lance Says:
July 6th, 2010 at 3:15 pm
this is undoubtedly for workout warriors