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My Roadmap to Taking the Stage Again

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roadmap-to-stage

My roadmap to taking the stage again has been drawn and a plan has been set into motion. This plan will have me on stage in a position to actually be competitive. I am going to do whatever it takes to get there. My roadmap is outlined below.

Nutrition Roadmap

I am currently running a rather low carb nutrition program. My basic meal plan is as follows:

Meal 1 – Protein shake with egg whites, fruit and coconut oil

Meal 2 – 2 eggs

Meal 3 – Protein and veggies

Meal 4 – Protein and veggies

Meal 5 – Protein and starchy carbs

Meal 6 – Starchy carbs

I am going to continue to run this for a bit as it is working, but eventually I am going to inject 2 high carb days a week and cycle my carbs – 5 low/2 high. This roadmap will get me into a much leaner state.

Training Roadmap

This one is only clear to an extent. I am going to listen to my body, but right now I am training 6 days a week with weights.  Recovery could very well become an issue and I am going to have to respond to that accordingly. I already have a different split worked out just in case. The key to having success with these things is to plan ahead.

Posing Roadmap

I am currently looking for a posing coach, but I know that posing is going to be the key to me doing well. I can bring the body but if I don't know how to properly show it off I am doomed. I am currently going to search through YouTube for videos, but I really need an in person coach. I am going to be searching for someone in the near future to help me out in this area.

Mindset Roadmap

I've been listening to podcasts from various sources and the Mindset of a Champion Teleseminar from Skip LaCour for mental motivation. I get some good tips and ideas that I wouldn't think of.

Coaching Roadmap

I have a coach I am using for training and nutrition and a friend who is holding me accountable. With those two at my side I know this is going to happen.

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New York Pro 2016

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New York Pro

The Men's Open Bodybuilding division of the New York Pro was the deepest lineup of the year. The level of competition was amazing. The top eight guys were so close. Apparently not everyone agreed with the judges (big surprise), but the results can't be argued. Once again, Dexter Jackson continues to defy logic by beating the top competitors in the world at the age of 46.

This show is the final prestigious show before the Olympia in September. None of the competitors here would give Phil Heath a run for his money.

The Top 8 – Men's Open Bodybuilding

dexter-jackson Dexter Jackson is an amazing competitor. He took the win by coming in conditioned. His legs look a tad bit smaller than past years, but his conditioning is spot on as has come to be expected of Dexter.
 winklar Pulling in the second spot was Roelly Winklaar. He looked the best I have seen him since the 2013 Olympia. This guy probably should have taken the win from Dexter, but he had some problems during pre-judging. This guy can be a huge force in the IFBB if he could bring this type of conditioning to the stage all the time.
 martinez Victor Martinez was in shockingly good shape. He takes third place.
 charles Maxx Charles was probably the only competitor in this show to be at his absolute best and it was good enough for a fourth place finish. Maxx's legs are awesome, but his hamstrings lack development. He has some amazing abs!
 kuclo Steve Kuclo took fifth place. He confuses me. He had such high potential. He needs to continue his conditioning to have a good showing at the Olympia this year.
 morel Juan Morel took sixth place. He is another one who baffles me. I have seen him look razor sharp and this showing wasn't even close to his best.
 deasha Nathan DeAsha took seventh place. He deserved a much higher placing than this. He is going to be a force in the future. He has amazing structure and will do well at the Olympia in the next year or two. He is just really good!
 delarosa Jonathan Delarosa took eighth place.

This competition was stiff. Many people disagree with the order of the finish in a couple of instances, but this is what it is. I am looking forward to the rest of the shows this year!

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Monday Madness: Biceps and Back Blaster

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back and biceps blaster

Today's Monday Madness is all about building a crazy set of arms and a wide back! This biceps and back blaster workout will leave you pumped. It involves pre-exhaustion sets as well as supersets throughout.

The Workout

Exercise Sets x Repetitions
Pullups 2 x failure
Lat Pulldown 3 x 12 (progressively heavier)
Low Cable Row (one arm)
One arm DB Row		 3 x 12-15
3 x 12-15
Rope straight arm pulldown
Facepull		 3 x 12-15
3 x 12-15
BB Curl 3 sets of 21s (7 full, 7 partials top to halfway, 7 partials bottom to halfway)
Spider Curl 3 x 12-15
Reverse BB Curl 3 x 12-15
DB Alternate Curl 1 “run the rack” set

The Workout Explained

The pull ups are a great way to get started without really risking injury. You will warm up your back and your biceps during that exercise. With the lat pulldowns don't cheat by using momentum. Pull your elbows as low as you can and squeeze. We are using cable rows because they keep the tension on your muscles the entire time. Bent over DB rows give you an amazing stretch and work the back hard. You use less biceps and more lats. The rope pulldowns are great because you have a wider range of motion. The face pulls work your upper back hard. With the BB biceps curl we are doing what is called 21s. You start with 7 full repetitions. You follow up with 7 repetitions from the top to the middle point. You finish with 7 repetitions that go from the bottom to the middle point. At this point you're tired, but make every rep of the spider curls count. You will now do reverse curls that will hit your back as well. Finish with a run the rack set of alternating DB biceps curls.

At the end of this training you are going to feel drained. Get some rest to do it again in a week!

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What Must I Fix to Compete Again?

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compete

May 29, 2017 is the date I will compete again. I say “will” because my mind is made up that nothing is going to stop me. However, I realize I have some really lagging body parts that will need to improve in order to compete and be competitive. Today I will set out my plan for what I must fix to compete again and how I am going to accomplish that plan.

Accountability Partner

As I thought this through I realized that I need an accountability partner. I need someone who understands what I am going through. I need someone who knows me well enough to push me. I need someone who is not afraid to tell me when I am blowing it. Enter my good friend and mentor, Carlos DeJesus. He has agreed to be my accountability partner. I am responsible for sending him pictures weekly to assess my progress. This type of accountability is going to make me think multiple times before going off plan. Carlos is a world champion bodybuilder. He has invented numerous pieces of exercise equipment including the Quad Blaster. He knows exactly what I am going through and how to get to where I want to be. The perfect accountability partner!

Training Changes

My training is generally good. I need to focus on fixing the body parts (list following) that will help me show the best on stage. I have added deadlifts back to my routine as I have always seen great results when they are part of my training regimen.  I also changed my split order a little. It is currently set as follows:

Back
Shoulders
Chest
Quads
Off
Arms
Hamstrings

Leaning Out

I have been focused on getting my body fat percentage to below 15% so that I can freely bulk. I was given that advice by a good friend, Marc David.  Following the advice of people who have been there is something I find quite important. I am making sure I get my cardio in on a regular basis. I have inserted 10 minutes of cardio at the end of every training session and soon I will be doing a second gym session each day to get in the proper amount of cardio. My daughter is on the cross country team at school so I am running with her whenever I get the opportunity. I am eating a specific regimen that really seems to be working for me. I also set up a friendly competition with my son. He needs to gain some weight the healthy way, so we set up a 12 week competition. He has to try to gain weight while I try to lean out. If he gains more weight than I lose, he gets to pick any restaurant and I have to take him there. This is going to motivate both of us to achieve our goals.

Body Part Improvements

As I look in the mirror the only body part I really like is my legs. I know I can easily bring up my traps as they respond really well. As far as massive improvements, my chest and arms are very weak. My back and shoulders are in decent shape, with my back having a slight V shape to it already. In thinking through the next year of training I am already certain that I am gong to have some specialization training included each month. These specializations will focus on arms and chest.

Getting it Done

The plan is in place. The date is selected. The accountability is in place. Now I have to get the job done!

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Crock Pot Chicken Recipe for Gains

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chicken recipe

This crock pot chicken recipe is going to help you get the gains you want while enabling you to eat a tasty meal. It is easy to prepare and takes 3 to 4 hours to cook.

Ingredients for Chicken Recipe

The Make-It Bacon Paleo Chicken Classic

  • 1 lb. cubed chicken breasts
  • 1/3 lb chopped bacon.
  • 1 small white onion thinly sliced
  • 1 tsp cumin
  • 1 tsp garlic powder
  • salt
  • pepper
  • 2 tbsp chipotle sauce

Directions for Chicken Recipe

  1. Place uncooked bacon pieces in the crock pot. Stir bacon in among the cubed chicken, onion and seasonings
  2. If you like, give it a light olive oil glaze. It will taste good and help keep your chicken from sticking to the pot
  3. Cook on high for 3 to 4 hours
  4. Top with your chipotle sauce upon serving

Nutrition Facts

Calories 594
Total Fat 37.7 g
Total Carbs 1.8 g
Protein 56.2 g

Enjoy this tasty meal!

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