Training and Diet Log for January 31, 2005


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Awake at 12:30PM Meal 1 (2PM):

  • Pork Riblet on a Bun
  • Perogies with Onions & Sour Cream
  • Omelet with Onion, Tomato, Mushroom, Ham
  • Bowl of Green Peppers
  • Glass of Orange Juice
  • Glass of Skim Milk

Meal 2 (6PM):

  • Cheese Dog
  • 1/2 Slice of Pizza
  • Meatballs & Rice
  • Glass of Orange Juice
  • Glass of Skim Milk

Meal 3 (9:30PM):

  • Chicken Breast
  • Bowl of Oats
  • Yogurt

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Chest / Biceps
Exercise Sets Reps
Incline Dumbbell Press 5 8-20
Flat Dumbbell Press 5 8-20
Pec Deck Flyes 5 8-20
Standing Barbell Curls 4 8-12
Preacher Curls 3 8-12

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Today was the first time in a where I noticed significantly reduced quality in the pump I got while working out. Generally my pumps are ok, and at times they are great. The main factor involved in getting a great pump is definitely nutrition. As long as calories are high for the day, I find I get good pumps. To make sure this happens, I find that for me, the more meals I have before a workout, the better. Today, I worked out after only eating one meal (which is what I've been doing basically this whole month). Pumps were not as great this month as they were in previous months, but this particular one was no good at all. I was quite surprised. My goal is basically to wake up earlier and be more productive in the morning (as opposed to basically sleeping in the morning, and staying awake later at night). If I get more meals in during that time, I should be able to get a better pump later on in the day.

As for my training, my biceps training was the same as usual, with the only difference being one more set than usual for the standing barbell curls. Many top bodybuilders claim that straight bars are not a great idea because of added strain on the wrists. Interestly, Ronnie Coleman is one bodybuilder who consistently uses them. That doesn't mean they are the best, or the safest exercise in the world for that matter, but interesting nevertheless. In the future I will probably replace the straight bar with the cambered bar for this exercise, since I've always found the results to be the same with less stress on the wrists.

For chest, things were totally changed up for today. I did more sets per exercise than usual (five instead of four), just to see what that would feel like. I suspect that my pump would have been far better had I had more meals in the morning, or postponed this workout until later in the day. I might start doing that, but my last meal before my gym closes usually ends at 7:30PM and my gym closes at 10:30. I just don't know if I like the idea of sticking around Lakehead U that late...but will see. If not, I will just start waking up earlier...if possible...

As far as nutrition goes, today was one of my less clean days in terms of diet. Everyone seems to espouse that it's ok to bulk dirty and eat everything in sight. This may be very true in terms of purely gaining muscle mass, but to me, bodybuilding is about so much more than just adding more and more mass. I workout in order to be stronger, more physically fit, look more masculine, and stay healthy. To me, even if I gain muscle a lot slower, I would much rather be healthy and generally eat clean, as opposed to bulking and eating everything in sight to make my gains. Given my height (5'9), my structure, genetics (overall normal level of body fat), being 200 pounds at my height would be a great look. That is my goal, and I've basically been there before (not quite, but very, very close). I just want to get back to where I was and maintain that size. To me, that is a great look, while being able to stay healthy, happy, strong, and not have to be unrealistic in any way about maintaining that size. Sure, many would rather be bigger, but for me, that is a quite adequate goal to re-achieve.

Take care,

Matt Canning

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