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You are here: Home / Fitness / M3:D34 Rest and some results

M3:D34 Rest and some results

June 16, 2008 By Michael Mahony, ISSA CPT Leave a Comment


What's on my mind today?

Today was a rest day, so rest I did.  I did my measurements and tracked all my numbers.  I was quite pleased with the results.  I am up 1/2 an inch in both thighs and 1/2 an inch in my biceps since starting this bulk.  The Quad Blaster is the most likely reason for my thigh increases.

I have also gained another pound this week, but dropped 1% in body fat.  The lean body mass just keeps increasing.  I am extremely excited to see these type of results from my current program. 

Vince uses periodization judiciously in this program.  At one point he uses something called undulating periodization where he moves back and forth between set, rep and rest schemes all in the same week.  The current plan has me doing 3 weeks of 3 sets and 15 reps, then 3 weeks of 4 sets of 10 reps, then 3 weeks of 5 sets of 5 reps.  All of that is followed by 3 weeks of undulating periodization.  Vince has you pay careful attention to which section works the best for your individual body because after the 3 weeks of undulating periodization, you have 3 weeks where you repeat the scheme that worked best for you.

My body really seems to like the 3 x 15 scheme that I am on right now.  This is the third consecutive week that the key measurements have gone in the right direction (up or down depending upon what the measurement is).  Nutrition starting this week is going to be amazing and extremely anabolic.  My focus from hereonout is to increase anabolism and decrease catabolism.

Week Begins 6/15/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot HC LC LC LC HC LC LC
M1 * 5:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 5:30 a.m.
M2 * 8:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 8:30 a.m.
M3 * 11:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 11:30 a.m.
M4 * 2:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 2:30 p.m.
M5 * 5:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 5:30 p.m.
M6 * 7:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 7:30 p.m.
Weights * N/A Lift N/A Lift N/A Lift N/A
Cardio * N/A N/A AM N/A AM N/A AM
Abs * N/A FYA FYA N/A FYA N/A FYA
Water * 264 oz            
Post-workout nutrition * Yes Yes Yes Yes Yes Yes Yes
Pre-sleep nutrition * Yes Yes Yes Yes Yes Yes Yes
Vitamins/Supplements * Yes Yes Yes Yes Yes Yes Yes
Accountability * Yes Yes Yes Yes Yes Yes Yes
Cals within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Target Cals 3500 2800 2800 2800 2800 2800 3800
Cals 3610            
Ratios (C/P/F) 35/35/30 10/50/40 10/50/40 10/50/40 10/50/40 10/50/40 35/35/30
Target Ratios (C/P/F) 35/35/30            
Total Completed 15            
Total Possible 15            
Mission 3 Total Complete 434            
Mission 3 Total Possible 435            
* = Counts towards total
Success!
Failed
Not Counted!

Note the new macro nutrient ratios and the calories I am aiming to hit each day.  The weekdays are low carb and steady calories while the weekends are zig zagging calories and higher carbs.  Today felt great because of the higher carbs.  I have an excess of energy!

 
Find out what I'm doing to my body!

Today was a rest day and I rested all day.
 
Exercise the brain with the Thought of the Day!

Preparation is a key ingredient to transformational success.
 
Get a discussion started by answering the question!

What are your big three resources for: (1) nutrition; (2) weight training; and (3) abdominal training?  Comment this post to answer the question.
 

 
 

Mission 1, Day 34: Hard work…it pays off

Until tomorrow…GET BACK TO LIFTING!

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Filed Under: Fitness, Old Blog Entries

About Michael Mahony, ISSA CPT

Mike is a passionate bodybuilder, NPC Competitor and ISSA Certified Personal Trainer who is always looking for ways to do things better. He also has a passion for correcting the misinformation that is prevalent in the bodybuilding and fitness industry today. Mike is currently working on his first eBook, Get Back to Lifting, which is scheduled to be released soon. He is also working on a second book, The Average Guy's Supplement Guide, that is scheduled to be released the end of 2016.

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