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 By: Dino Pierce This Is Week #4. Click here for Week #1. Hello everyone! Welcome to my weekly goals and objectives page/journal. This is week #4. It is sort of a "Dino's path to the 2003 competitive season" page. I have decided to post my weekly plans to the world in attempt to "show you the way." I want to show you that natural bodybuilding can be done if you have the drive to do so. WEEK #4 Topic of the Week: Running Your Physique Like A Successful Business! Being a dietetic intern and having graduated with a Bachelor of Science degree in dietetics, which is the science of nutrition, is a much broader field of education than most think. I study the sciences of biochemical nutrition, which is my favorite because it can be heavily related to bodybuilding. BUT, my agenda is full of other topics. Being a positive individual I always try to make them relate to my field of interest, which is of course bodybuilding. I am currently going through a two-week rotation in production. Production concentrates on preparing food for the patients and customers of the hospital. As one would imagine this is an extremely important aspect of running a successful hospital. Patients need nourishment just as much if not more than they do their treatment. The nourishment that they receive must be safe and sanitary. Working in a busy environment the "ball" can be easily dropped and corners can be cut. So, how does the executive chef maintain his everlasting expectations of sanitation and satisfaction? He uses a system called Hazard Analysis Critical Control Point (HACCP). HACCP guidelines keep his crew in check. Chef runs a vital part of the hospital. In my opinion it is one of the most important divisions and is often over looked by the other departments as being just "the kitchen". The fact is that they have no idea what goes on in the kitchen and take it for granted. Chef runs a successful business, which entails a rather extensive paper trail. Keeping things on file allows him to audit his staff, show proof of proper workmanship if ever audited, and allows him to look back on his past progress. Therefore if Chef finds that his business is right on target he can look at his logs and see what he and his staff has been doing and either keep doing it or find small tweaks to further improve it. All of this relates to running a successful business. I am an amateur bodybuilder. Running my physique is a job. Running and building my physique is my own business, it is what I do for a living. I too use a paper trail by logging my workouts and trying to equal or better them week in and week out. Now, having said that I have sort of gotten away from keeping a daily log of my food intake. I had done this consistently for about four years, but when I began my internship I was so over whelmed that I decided to let it go. I rationed with myself saying that by this time I should know how to eat, and I do. But I slowly returned to the log mode once again. First I developed a meal pattern, which is listed in these journals. They are ideal in theory but not for the "real world". I am not always able to eat on time because of the internship schedule or some other reason. By working with chef I realized the true importance of keeping logs and paper trails. I was subconsciously worried because although I knew that I was eating all of my protein, which is the most important nutrient for a bodybuilder, I was still not 100% rest assured. It bothered me, if I wanted to admit it or not. I realize that keeping a log is well worth the extra time it takes to keep one. HACCP has seven key steps that can be related to running a successful operation, be it a kitchen or a bodybuilder. The first step it to identify all hazards. Well it would be rather difficult for me to identify my hazards if I were not keeping a log of my training and nutritional practices. The second step involves identifying critical control points. A critical control point for a bodybuilder can be related to something such as maintaining proper form and execution during training. By doing this you are properly working the muscle and keeping injury free. This is something that must be watched closely and done consistently in order to keep the business running. The third step involves setting up standards and procedures. This can be related to the standards that you set for your training and nutrition. The procedures can be related to how you will maintain these standards. By keeping a log you can look back and see if your standards are being met. If you find that you are gaining too much weight you can dig through your paper trial and audit your nutrition log to see what standards are not being followed. Are you timing your carbohydrates wrong? Are you not consuming your protein? These are examples of a few questions you might be looking to answer during your audit.  The fourth step is to monitor you critical control points. So, you have determined that "proper training" is going to be one of your critical control points (CCP). You know that proper form is a CCP. Well, do not just say it do it. Having CCPs are great but they will mean nothing if they are not being followed and monitored. Being the CEO of your business you are in charge of conducting audits and, making sure that your business is always on the right track. This leads right into step five, which involves corrective action. Let us say that during an honest audit you found that your nutrition was not up to par and you began to slip a little in a particular department. You want to promptly take action in an attempt to correct the discrepancy. This allows you to get right back on track ASAP. Once you have found this discrepancy you want to log it so that when you are monitoring your actions you can particularly watch for this. If you have backslid in this department before there is obviously a weak link there and by monitoring it you are halting the damage that it does to your business. Step six pertains to keeping and developing a record system. This will be done through your logbooks. This will assist you with the final step, which is to verify that your HACCP program is working. If you have developed a HACCP related system and follow it for several months you should be able to verify the effects of the program. If you are making progress, then stay on track or try to improve your system furthermore. If you are not making progress or just maintaining your current level you should conduct a detailed audit and find the discrepancies that are holding you back. Work on these areas because they are your major downfall when it comes to running your business. Sometimes a revision of the program must be conducted. HACCP systems should be updated regularly making adjustments when needed. Think about it if you do the same thing for the rest of your life you will stay in the same bracket of success for the rest of your life. There is always a higher point to reach, a bigger accomplishment to meet, or another goal to be met. Remember, you are the CEO of your business, which is your body so you are ultimately in charge. If you are not where you want to be or you are not moving towards that area it is you and only you that has the power to change your ways and get on the right track. You are in charge so step up to the plate and only do the things that will benefit your business. Implementing a HACCP related system is a proven way to maintain success so take the time to develop your own and put it into action. Training My training has not changed from last week. Here is my full program again: Training day #1: Quads, Hamstrings, & Calves Quads & Hamstrings Front squats 3 sets @ 8-10 repetitions used as a warm up exercise.
Close stance squats 3 sets @ 6-10 repetitions.
Wide stance "SUMO" squats 3 sets @ 8-10 repetitions.
Leg extensions 1 set @ 8-10 repetitions **(I plan on adding more of these in next week, I would like to do 3 sets)**
Leg curls 1 set @ 8-10 repetitions **(I plan on adding more of these in next week, I would like to do 3 sets)**
Calves Standing calve press 3 sets @ 6-10 repetitions
Donkey/Press 3 sets @ 6-10 repetitions
Anterior Presses 3 Sets @ 15 Repetitions
Click HERE for a printable log of this exact workout! Training day #2: Chest, Triceps, & Shoulders (Forearms may be done on Chest or Back Day) Chest Flat Bench Press/Hammer Strength 3 sets @ 4-8 repetitions.
Decline Bench Press/Hammer Strength 3 sets @ 6-8 repetitions.
Incline Bench Press/Hammer Strength 3 sets @ 4-6 repetitions.
Shoulders Standing Military Press 3 sets @ 4-10 repetitions
Behind the Neck Standing Military Press 3 sets @ 6-8 repetitions
Triceps Close Grip Bench Press on a machine 3 sets 6-8 repetitions
Body Dips 3 sets 8-12 repetitions
Forearms Reverse Wrist Curls 3 sets @ 6-8 repetitions.
Regular Wrist Curls 3 sets @ 6-8 repetitions.
Click HERE for a printable log of this exact workout! Training day #3: Back, Biceps, & Traps Back Close Grip Cable Rows 3 sets @ 6-10 repetitions.
Lat Pull Downs Alternating (Front to Back) 3 sets @ 6-10 repetitions.
Standing Lat pull-overs with cable 3 sets @ 8-10 repetitions
Hyperextensions 2 Sets @ 8-12 Repetitions
Traps Standing Barbell shrug Rack 3 sets @ 6-10 repetitions
Standing dumbbell shrugs 3 sets @ 6-10 repetitions
Biceps Preacher Barbell curls 3 sets @ 6-8 repetitions
Standing Barbell Curls 3 sets @ 6-8 repetitions
Preacher Dumbbell Curls 3 set @ 8-10 Repetitions
Close Grip Cable Rows 3 sets @ 6-10 repetitions.
Traps Standing Barbell shrugs 3 sets @ 6-10 repetitions
Biceps Standing Barbell Curls 3 sets @ 6-8 repetitions
Click HERE for a printable log of this exact workout! Cardio Same as last week. Weekly Cardio Program: Machine: Treadmill
I sometimes get on the elliptical machine on the weekends at the health club when I train in the morning. I used the max incline and a resistance level of 1. I keep my revolutions per minute at 160 or above. I go 5 min pedaling forward for glutes & hamstrings, 5 minutes back pedaling for quadriceps, and repeat the first 5 minutes over again. I like the elliptical it gives me a break from the treadmill and it is really smooth on the joints. Weekly Goals & Objectives I love setting short-term daily, weekly, monthly, and yearly goals. Goal setting is a great habit. Once you set and accomplish your smaller daily goals your larger scale goals have moved that much closer to being accomplished. Great days compiled over a consistent time period equal results in the end. To improve my performance every day of the week, I outline my goals and objectives. These are things that I must accomplish during the week in order for it to be considered a successful one. Each week I will review how well I did in attempting to accomplish them. My goals for the week were:
My goals for the week are:
Current Supplementation Plan Daily Supplement Regimen:
Nutrition Same as last week. Here is the information again. Current Nutrition Plan
TOTALS: 570.5g Protein = 2282 Kilocalories 28g Carbs = 112 Kilocalories 31.5g Fat = 283.5 Kilocalories 2677.5 = Total Kilocalories *Not a significant source of protein, however it is added into the calorie count due to the possibility of it finding its counterpart to become complete. **Half of the carbohydrate count was removed due to the fiber content and the human body's inability to digest fiber. This meal pattern is slightly flexible. I may substitute green beans for another fibrous vegetable or a lean protein source for another, but in general this is what I have been doing. The gallon of protein described in meal #3 is the backbone to constant amino acid replenishment. I sip on this thing all day long. But I manage to finish it every day. It really helps give me piece of mind concerning muscle protein sparing. This is the schedule of a non-training day. The only difference is the addition of carbohydrates on the training days. I sip on a glycogen replenishment drink during training, which consists of 100 grams of carbohydrates. I do the same for my post workout meal, which immediately follows my training session. As you can see the total carbohydrates taken in on a "training day" will get bumped up by 200 grams. After the post training meal I begin to consume foods amongst the regular scheduled meal pattern within an hour or two following the post training meal/replenishment drink. References 1. La Cour S. "What's stopping you?" Skip La Cour's Mass Machine. Web Site Link. 26 Sept 2002. Dino Paul Pierce, CFT (III)
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