Transformation Update: Week 7, Day 43 |

Transformation Update: Week 7, Day 43

By Brandon Cook

Monday, January 11th, 2010

Thought of the Day:

“I want you to create a picture in your mind of how you want your physique to look when you reach your genetic potential. Then, I want you to train to reach that image.”
- Steve Reeves

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Day 43 of My Transformation Journey:

Today I’m getting ready for another day of squats. It dawned on me the other day why my legs where so sore from the workout I did last week. Turns out I miscalculated the weight and instead of doing 205lbs for 3 reps on my final set, I was actually doing 220lbs. Every set I performed was actually 15lbs heavier than I thought I was doing.

What’s interesting about that is since I thought 220 was actually 205 I tricked my mind into doing something that I didn’t even realize I could do. I wonder how many reps I would have gotten if I knew that it was 220lbs? Or would I have even tried? Things that make you go hmmm!

We also went shopping at Earthfare this past weekend. I think I will start shopping there from now on, even though it’s further away. They have a great selection of grass fed, organic meats, tons of organic foods and they don’t even allow products that have high fructose corn syrup in the store.

Here is Earthfare’s food philosophy:

Earth Fare sells foods that are as close to the ground as it gets. Products with these ingredients/processes will not be sold at Earth Fare:

	NO hydrogenated or partially-hydrogenated oils (added trans-fats)
	NO high fructose corn syrup
	NO artificial colors, flavors, sweeteners & preservatives
	NO antibiotics, synthetic growth hormones or animal by-products in the feed (fresh meats & milk)
	NO bleached or bromated flour
	NO irradiated single source spices, produce or meat
	NO animal by-products in pet foods
	NO inhumane treatment of the animals providing us with dairy, meat and eggs

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)
1 Banana

3 Whole Eggs (Organic/Cage Free)
Frozen Spinach
Onions, Orange and Red Peppers
Garlic
Porta Bella Mushrooms
1/4 Cup Organic Dark Red Kidney Beans
Add a little Salsa and seasoning

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

Warrior Walk #1:
15 Minutes of Walking my dogs with 24lb Weighted Vest. Every two weeks I’ll add 4lbs and work my way up.

Headed out to work…
Upon arrival 8 ounces of Black Coffee

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

Meal #3: Lunch (1:00-2:00pm)
Chilli:
1/4lb Organic Bison
Black Beans
Onions
Orange and Red Peppers
Garlic
Tomotoes
Seasoning
Pasta Sauce

1/2 Cup of Mixed Vegetables
1/2 Cup of Cauliflower
1/2 Cup of Carrots
1 piece of 85% Dark Chocolate… tastes pretty good!
16 ounces of water
2 GNC Super Digestive Enzymes

8 ounces of Black Coffee

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

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
1 Carlson 2000 IU Vitamin D
16 ounces of water.

Left work about 5:45pm.

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: Workout Day One

This first workout in the week focuses on Squats 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 and back into the warm-up sets for my squats. 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. Band Rows- Elbows out (purple band) = 17 reps, 17 reps
2. Scaptions (15lb dumbbells) = 9 reps, 9 reps
3. Bentover Lateral Raises (15lbs dumbbells) = 9 reps, 9 reps
*Note: These are supersetted with my squat warm-ups to save time

Squats:
1. Warm-up set = 5 reps X 110lbs
2. Warm-up set = 5 reps X 130lbs
3. Warm-up set = 5 reps X 150lbs
4. Warm-up set = 5 reps X 170lbs
5. Work set = 5 reps X 190lbs…. put on my weight belt for the work sets
6. Work set = 5 reps X 200lbs
7. Work set = 5 reps X 210lbs
8. Money set = 5 reps X 2210lbs… go for more reps next week! *
*Note: Great job… stick with this weight until I get knock out 8 reps on the final set!

After squats 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. Finally, I did a set of knee raises on the power tower to work the antagonistic muscles.

Next, for my chest and back, 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.

45° Incline Dumbbell Rows:
1. Warm-up set = 5 reps X 25lbs DB (50lbs)
2. Warm-up set = 5 reps X 35lbs DB (70lbs)
3. Warm-up set = 5 reps X 45lbs DB (90lbs)
4. Work set = 5 reps X 50lbs DB (100lbs)
5. Money set = 8 reps X 50lbs DB (100lbs)….. Got 8 reps, move up to 55lb DB’s

30° Incline Dumbbell Bench Press:
1. Warm-up set = 5 reps X 25lbs DB (50lbs)
2. Warm-up set = 5 reps X 35lbs DB (70lbs)
3. Warm-up set = 5 reps X 45lbs DB (90lbs)
4. Work set = 5 reps X 50lbs DB (100lbs)
5. Money set = 5 reps X 55lbs DB (110lbs)… Go for more reps next week!

Finished with some stretching.

Great workout. Feel great!!!

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 (8:30-9:30pm)
6 ounces of Organic Chicken
1/4 Cup Quinoa
Bowl of Romaine Lettuce and baby spinach
banana peppers
olives
2 Tablespoons of Olive Oil
2 Tablespoons of Red Wine Vinegar
16 ounces of water

1 mg Melatonin
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, 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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