View Workout (Aaron Lin)
Road to the Olympia, take 2.
May 26, 2013 (Morning)
Exercise Type: Other
Comments:
Since the other Road to the Olympia doesn't work.
Diet:
4000 cal/day until 35miles per week, then reevaluate/readjust
50/30/20 Macro split: 500g carbs, 300g protein, 90g fat
Planned on Myfitnesspal 5/11/13
Meal 1: Mass Gainer - 1 cup of oats + 2 scoops of whey, 1 tablespoon of peanut butter (675 calories)
Meal 2: 24 raw almonds, 0.5 cup nonfat plain Greek Yogurt, 1 tablespoon of peanut butter (395 cal)
Meal 3: 4oz chicken and 3.5oz wheat pasta (460 calories)
Meal 4: 4oz chicken and 3.5oz wheat pasta (460 calories)
Meal 5: 99% Fat free beef ravioli (360 calories)
Meal 6: 4 oz chicken and 2 cups (cooked) of brown rice
(521 calories)
Meal 7: 4 oz chicken and 2 cups (cooked) of brown rice
(521 calories)
Meal 8: Protein souffle: 1 scoop of Dymatize + 0.5 egg whites + 2 tablespoon of peanut butter, 0.5 cup of cottage cheese, 24 raw almonds (619 calories)
I'll probably tweak this a bit, I'm not sure if I can stay mentally sane from eating a pound of chicken a day. Probably replace some of this with mass shakes, or have like a Day A, Day B rotation of some sort.
Running mileage will increase by 5 every other week, same as last year. Soemthign I may change based on last years performance is not worry about starting the season off being in good shape, like august and early september. As long as I get my mileage this usmmer I'll have the base to have a good season. I an try to emulate freshman year where I didn't start off in the best shape but got better band better with each race. But i'll have a higher starting point since i'll actually be running in the summer lol.
Lifts will be slightly modified to incorporate the newly acquired training philosophies that I've learned from experience lately. As always, consistent progressive overload is the number one, undisputed most crucial principle. there's nothign more simple and powerful than that. But be patient, don't rush to increase in weight on the lifts. This will allow you to progress for a longer amount of time, reduce risk of injury, and give your body a more solid foundation of strength and development. patience and consistency is key.
Always keep in mind, to use training to failure as simply a tool from the toolbox, not as a sole way to train or over depend on it. For example it would be less than optimal for overall development to train to muscular metabolic failure on the first exercise of chest days. To blow your load too early in the workout would prevent you from pushing with adequate intensity on the follow up mass constructor/compound movements. train heavy and hit the target reps to improve from the week before, and train just to performance failure which is different from complete failure because maximal neural recruitment of muscle fibers occur in the 2-3 reps before failure, not at failure. Save it for like inclines to bring up the upper pec. There is no need for neuromuscular overload techniques on the first exercise. Save that for later as a tool to bring up weak points like upper pecs and lower lats to produce complete metabolic exhaustion as a stimulus for hypertrophy. It will be easier to recover from workouts this way too.
Use pre-activation/exhaustion techniques to further stimulate the primary movers.
Always focus on Mind-Muscle Connection. No ego lifting. Train the body not the ego. Never stop learning, there's always more to know.
Don't slack off on drinking enough water, getting enough rest/recovery.
Don't wake up late. that fucks everything up like meal timing and stuff. Hold me accountable.
Swoldier out.