Transformation Update: Week 3, Day 18 |

Transformation Update: Week 3, Day 18

By Brandon Cook

Thursday, December 17th, 2009

Thought of the Day:

“It’s never too late to be what you might have been.”
- George Eliot

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Day 18 of My Transformation Journey:

Alright, I’m feeling rested today and looking forward to training tonight. Found it a little difficult clearing my mind in meditation today. Not sure why. Anyway, not much to say today… so I’ve got a good quote for you: “We are changing- we have got to change- we can no more help it than leaves can help going yellow and coming loose in autumn.” -D.H. Lawrence

My Morning Ritual:
Woke up at 6:30am
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 De Gallo
Porta Bello Mushrooms
1/4 Cup Organic Dark Red Kidney Beans
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

Read a little Eckhart and now shower time!

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

Time to head to work.
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 Sticks
1 Apple
16 ounces of water

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

6-8 ounces of grilled Salmon topped with a little lemon juice, onions, green and red peppers)
1/2 Cup of Green Beans
1/2 Cup of Spinach
1/2 Cup of Carrots
1 piece of 60% Dark Chocolate
16 ounces of water
2 GNC Super Digestive Enzymes
8 ounces of Black Tea (Still out of Green Tea)

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

1/2 Cup of Brocolli
Big Bowl of Mixed Field Greens
3 ounces of Tuna
2 Tablespoons of Olive Oil
2 Tablespoons of Red Wine Vinegar

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

Drank a cup of Organic Coffee (black) around 5:15pm.
It’s 5:30pm… Let the games BEGIN!

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 (red + blue band) = 12 reps
2. Band rows (red + blue band) = 10 reps
3. Scaptions (15 lbs dumbbells) = 8 reps
4. Bentover Lateral Raises (15 lbs dumbbells) = 8 reps
5. Cuban Press (15 lbs dumbbells) = 8 reps
*Note: Getting stronger on these from week to week. Shoulder is feeling good.

Next I move on to a bodyweight circuit. Today 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.

Bodyweight circuit:
1. Handstand Push-ups (super slow negatives) = 7 reps, 7 reps
2. Pull-ups = 10 reps, 8 reps
3. Push-ups = 15 reps (on knuckles), 11 reps (on dumbbells- didn’t like the knuckle thing)
4. Inverted rows = 14 reps, 10 reps
5. Dips = 11 reps, 10 reps
6. Assisted Rope Chin-ups (purple band) = 8 reps, 7 reps
7. Reverse Lunge (wearing 32lb Weighted Vest) = 15/15 reps, 15/15 reps
8. Step Ups (wearing 32lb Weighted Vest) = 15/15 reps, 15/15 reps
9. 45° Back Extension = 10 reps, 10 reps
10. Ab wheel rollouts (red band) = 10 reps, 7 reps
11. Wrestlers Bridge on stability ball = 1:10 minute – 5 seconds less than last time
12. Forward Leaning Neck Bridge on stability ball = 1:20 minute – 5 seconds more

Then I did 12 reps Partial Lockout Squats (1 rack lower) with 315lbs and a 3 second holds at the top.

Warrior Walk #2:
Skipped this tonight.

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

Meal #6: Dinner Time (9:30-10:30pm)
3 Sunny Side up Eggs
Pico De Gallo
1 Everything Bagel w/ Cream Cheese
16 ounces of water

Went to bed at 10:45pm
1 mg Melatonin

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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