Transformation Update: Week 3, Day 15 |

Transformation Update: Week 3, Day 15

By Brandon Cook

Monday, December 14th, 2009

Thought of the Day:

“The truth of the matter is that you always know the right thing to do. The hard part is doing it.”
- General H. Norman Schwarzkopf

Featured Article:

Time-Under-Tension For Fast Muscle Gain
By Jason Ferruggia

One of the supposed rules of fast muscle gain is that in order for a muscle to grow it has to be exposed to a certain load (e.g. under tension) for 40–70 seconds at a given time. This simply means that every set you do should last somewhere between 40 and 70 seconds. If you have never heard this nonsense before, I will give you a second to pick yourself up off the floor and stop laughing.
… Click Here to Learn More

Day 15 of My Transformation Journey:

Week Three baby! I’m back to full strength and ready to tackle this next week. Okay, let’s run through a quick look at the four pillars (proper mindset, quality nutrition, optimal training, and rest and recovery.) These are the four areas that must be in balance in order to make a transformation. If any one pillar is not up to full capacity than muscle growth can be inhibited.

First off, on this past week’s progress report I noticed I was gaining muscle and fat in a 2:1 ratio. I expect to gain a little fat , but want to keep this to a minimum as much as possible while maximizing muscular gains (doesn’t everybody?)

So, first things first, since I’m gaining some fat and some muscle… I’m obviously in a caloric surplus. This is a good thing as it is needed for muscular gains. So, nutrition is good. I was wondering if I needed to increase calories, but I think I’ll hold off on that for now.

I’ve been getting more sleep and focusing on that, so I think my recovery is good. Although, I’ll continue to improve on that and maintain consistency over the weeks to come.

My mindset is pretty solid right now and I have a full belief in myself and my capability to make this transformation. I’ve been psyching myself up and kicking any doubt of fear in the face as it arises. Having the proper mindset is vitally important and has held me back in the years past. Not this time!

So that leaves…. training. Personally, I realize that this bodyweight training phase that I’m doing for a break-in period isn’t going to pack on heaps of muscle because of the higher reps and lighter weight. Its main purpose is to build a foundation, strenghten my muscles, joints, ligaments and prepare my body for what’s to come starting in January.

It’s doing that and I’m gaining a little muscle and strength so that’s good. I want to see about adding a little more muscle so I’m turning it up a notch for the last couple weeks by adding a second set to most exercises. I’m also cutting out the weighted vest warrior walks on recovery days for now. Yet, I still do them on training days.

Well, I hope that let’s you see a little of the thought process involved here. Each week I will analyze the progress and make adjustments in the appropriate pillars.

My Morning Ritual:
Woke up at 6:30am to sacrifice a chicken (just seeing if you were paying attention!)
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)
28g of Raw Sunflower Seeds
1 Banana

3 Whole Eggs (Organic/Cage Free)
Frozen Spinach
Onions, Green and Red Peppers
Pico Degalo
Mushrooms
1/4 Cup Organic Dark Red Kidney Beans
1/4 Cup of Cheese
Add a little Salsa and seasoning

8 ounces 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

Still reading Eckhart Tolle’s book. I’ve been studying this guys teachings for years and am still gaining new insights. It’s easy to read a book, it’s another thing to live it. Today’s lesson was on Acceptence and Surrender!

Alright, shower time!

Warrior Walk #1:
15 Minutes of Walking my dogs while wearing a 32lb Weighted Vest

Time to head to work. Boooo! Oh yeah… acceptance… (in a goofy mood.)
Upon arrival 8 ounces of Organic Coffee (black)

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

Meal #3: Lunch (1:00-2:00pm)

Chilli:
1/4lbs 97% Lean Hamburger
Dark Red Kidney Beans
Onions
Green and Red Peppers
Green Cabbage
Purple Cabbage
Tomotoes
Seasoning
Pasta Sauce

1/2 Cup Mixed Vegetables
1/2 Cup Brocolli
1/2 Cup of Carrots
1 piece of 60% Dark Chocolate- Mmmmm Chocolate!
16 ounces of water
2 GNC Super Digestive Enzymes
8 ounces of Black Tea

Meal #4: Afternoon Snack (4:00-5:00pm)
12 Raw Almonds
1 Cheese Stick

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

1 Biotest Flameout Fish Oil Softgel
16 ounces of water

Drank a cup of Organic Coffee (black) around 5:15pm.
It’s 5:30pm… time to go home… and KICK ASS!

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)
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

Shoulder/Back Rehab:
1. Facepulls (purple band) = 17 reps
2. Band rows (purple band) = 17 reps
3. Scaptions (10lbs dumbbells) = 17 reps
4. Bentover Lateral Raises (10lbs dumbbells) = 17 reps
5. Cuban Press (10 lbs dumbbells) = 12 reps
*Note: Think I need to raise the weight on facepulls and band rows. Using cable stack instead of bands.

Next I move on to a bodyweight circuit. I decided to start doing two sets for most of the exercises to increase the volume a little bit. I supersetted Exercise #1 and #2, rested for 30 seconds and then did a second superset. I then rested for 60 seconds and moved on to Exercise #3 and #4 in the same fashion, and so on until I’m finished. Timed exercises like planks, neck bridges, etc… I only do once.

Bodyweight circuit:
1. Pike Push-ups = 12 reps, 10 reps
2. Wide Grip Pull-ups = 6 reps, 6 reps
3. Feet Elevated Push-ups = 15 reps, 11 reps
4. Reverse Grip Inverted Rows = 14 reps, 10 reps
5. Dips = 12 reps, 7 reps
6. Assisted Neutral Grip Chin-ups (purple band) = 6 reps, 6 reps
7. Squat wearing 32lb weighted vest = 20 reps, 15 reps
8. Good morning wearing 32lbs weighted vest = 15 reps, 15 reps
9. Unilateral Glute Bridges = 17/17 reps, 15/15 reps
10. Leg Raises on Power Tower = 8 reps, 8 reps
11. Stability Ball Side Neck Bridge = 1:00 / 1:00 time per side

Note: Great job… my legs were pumped up from the squats!

Decided not to do the Partial Lockout Squats right now.

Warrior Walk #2:
15 Minutes of Walking my dogs while wearing a 32lb Weighted Vest- Man, my legs were pumped with blood after doing those squats/good morning with the weighted vest… at first Iwasn’t sure if I could walk with this thing on… but then I overcame!

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 Optimum Nutrition Natural Whey Protein (Vanilla)
6 grams Ultimate Nutrition BCAA
5 grams Optimum Nutrition Creatine
5 grams Optimum Nutrition Glutamine
1 serving Nutrijoint Formula

*NOTE: Was pretty tired after this and felt like I might throw up after drinking the smoothie. Was a pretty good training session, plus I drank the smoothie a lot faster than normal. I took about a 45 minute nap and then grilled the chicken.

Meal #6: Dinner Time (9:00-9:30pm)
6-8 ounce chicken breast
1/2 cup Quinoa (a grain)
Salad (Romaine Lettuce and Baby Spinach)
Ginger Dressing
16 ounces of water

1mg Melatonin
Didn’t get in bed until 11:30, so I only got 7 hours of sleep… well I did get a nap so there!

Brandon

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About the Author:

Brandon Cook is creator 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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2 Responses to “Transformation Update: Week 3, Day 15”

Fajar Says:
September 21st, 2010 at 10:22 pm
How many sets did you start working out with (back/shoulder)? It seems you started with one and moved along to two sets as you go. And when you do move to two sets should your reps change to lower number? thanks
Brandon Says:
September 22nd, 2010 at 9:52 am
I was only doing one set for the back/shoulder rehab stuff. However, on the bodyweight circuits I started to add an additional set. This was my preparation phase so I was doing bodyweight circuits. The second numbers have lower reps only because that’s all I could get. Hope that helps.