Week #5
Sean's Daily Training Journal.

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Monday, July 30th, 2001

Chest, Shoulders, Triceps...

    I hit the Gazelle for a good 20 minute session on Saturday.    I won't be tracking my distance or trying to increase it from now on.  I'll just do 20 minutes at least once a week to keep some conditioning.

Saturday's Cardio

- 20 minutes
 
 

Training

*Warm-up includes 5 minutes of stationary bike, 10 minutes of light movements and stretching
! refers to lifting records of more weight or more reps with previous weight on that particular set.

Chest:
Flat Barbell Bench Press
3 warm-up sets, (1 x 12 at 135lbs, 1 x 6 at 165lbs, 1 x 3 at 185lbs)
1 x 6 at 225lbs!, 1 x 4 at 260lbs!

Incline Barbell Bench Press...1 x 6 at 200lbs!, 1 x 4 at 235lbs

Shoulders:
Front Barbell Press
1 warm-up set, ( 1 x 8 at 95lbs)
1 x 6 at 135lbs, 1 x 5 at 155lbs!

Side Lateral Raise...1 x 8 at 50lbs

Triceps:
Lying French Press
1 warm-up set, (1 x 8 at 82lbs)
1 x 6 at 102lbs, 1 x 4 at 112lbs

Cable Pushdowns...1 x 6 at 35kg!

 
 

Comments

    Started off Week #5 this morning.  I must say I am continuing to get stronger week after week, that's MAX-OT baby!  I believe its the most effective method of training to gain maximum muscle naturally. Today I had an incredible pump in my chest and arms as I was warming-up and continued to train. That Creatine HSC is good stuff.    Barbell chest day is always a day to achieve maxmium overload.  I broke records again today and used my heaviest working weight ever on flat bench presses.  I kept selecting the appropriate weight to keep me between 4-6 reps, which I call the "growth zone".  Its the best way to overload the muscle and force it to grow!  All in all it was a productive workout...

I still felt an incredible pump even after my workout, that's when your body soaks up nutrients
like a sponge.
 
 

Current Eating Schedule

(1 Gallon of Water Daily)

Meal #1- Pre-workout...2 Dymetadrine Xtreme + Whole Food + 1/2 Scoop of VP2

Meal #2 - Post Workout... 2000mg vitamin C, 800 IU vitamin E, 1 Multivitamin, 900mg Glucosamine/Chondroitin+ 1 Scoop of VP2 +  1 serving of Creatine HSC + 1 Apple sauce + 1 tbsp canola oil

Meal #3 - Whole Food

Meal #4 - 1 Scoop of VP2 + 1 tbsp canola oil

Meal #5 - Whole Food + 1 Multivitamin, 900mg Glucosamine/Chondroitin

Meal #6 - 1 Scoop of VP2 + 1 tbsp canola oil
 
 

I'll decide tommorow if I feel like doing a bit of cardio...