EPTI have a little over a month left until the competition - which kicks off on September 20th. And this is plenty of time to prepare, except there is a catch. I am nursing a sprained ligaments in my right elbow, and pinched nerves in my right shoulder and lower back. As such i will kick off my preparation with a light, but famed 5x5 routine and, hopefully, go into circuit training come next week.
Heres what im doing today:
8:40-9:00 Cold shower.&Shave.
todays shower was awfully hard to jump into. Its not uncommon for me to wake up angry, and then masochistic acts are a real easy thing to do. Today, unfortunately, was one of those days where you wake up all cuddly and stuff, contempt in oneself. Took me good 10 minutes before i made myself do it. For some reason an image of beating up Chuck Liddell came to me, and it really really helped. Dunno why tho.
9:00-9:40 cooking, eating,
Food: 2 campsules of Amino complex 4400(leucine, Isoleucine, valine, caffeine). Multivitamin, calcium, glucasamine.
9:40-11:40 poker session
i ended up making 35$ which isnt that bad! would been twice that tho if my pokertracker didnt break down.
Food: Protein shake, 1 capsule of beta-alanine, 1 capsule of glutamine, glucasamine, 1 serving of No-xplode(creatine).
11:40-12:00 haircut
12:00-13:00 gym
# Olympic Squats: 5X5
# Bench Press: 5X5
# Barbell Rows: 5X5
# Accessory exercises: weighted sit-ups and a tricep exercise
I started out with 5 minute warm up on treadmill at 6.5. Olympic squats i did with 85 pounds of weight, explosive(almost jump when u go up, and go as slow as you can while going down). Usually i would do 105 pounds but my legs felt tired and i didnt want to overtain accidently.
Bench press i did the old fashioned way, 105 pounds, then 125, then 135, then 130 twice.
Then i did weighted sit ups, 3x10, when at the top position of situp i extended 35 pound weight to arm length and spun left and right to strengthen core sides.
Barbell rows were explosive as well, i would assume it was 65 pounds 1st, then 85 pounds the last 4.
Afterwards 3 minute 6.5 speed treadmill cooldown.
Food: Protein shake, banana.
13:00-14:00 physical therapy
Food: banana, orange, plum, cup of nuts.
14:00-20:00 going to manhattan to excersize in a swimming pool and hang out.
I dont know how well my elbow will feel but im counting is to do
10 underwater double leg takedowns.
swim 3 laps.
swim 3 laps underwater.
10 underwater double leg takedowns.
Food: protein shake, 2 apples, a pear.
20:00-21:00 finalize my schedule for the week.
Food: glucosamine, lean meat, fiber, greens.
01:00 sleepy timey.
