Eating and Training to Add Muscle

I have absolutely no desire to look like a bodybuilder, yet many people think I do, they are just "uneducated" in the sport and think that all women with muscles are Bodybuilders. I am trying to add muscle, still. 

The last month has been a whirlwind for me, it's month two of adhering to my new diet, I am no longer eating chicken, broccoli and brown rice meal after meal.  Oh I still love those things and eat them every week, but I eat so much more than that! I think it would be easier to tell you what I do NOT eat.

Most packaged and pre made foods. I will eat Greek yogurt, breads and cheese, but no boxes of low fat chips, crackers, snack foods. I don't eat sausages, although I probably could and I am not a bacon eater by choice. I still refrain from drinking much alcohol, although Layne has taught me how to incorporate it if I want a glass or two on occasion; I prefer to save it for special events, I feel better without it.

Things I am enjoying that I really rarely ate for the last several years: Greek yogurt, fruit (lots of fruit - especially watermelon and apples), cheese, fatty meats (all cuts of beef, lamb, pork, chicken), breads, English muffins, toast and jam, olive oil on foods, pasta, french toast, you name it!

I just have to meticulously account for everything I eat and it must be timed correctly around my training. 

I have learned so much about how my body responds to certain foods and amounts, there is no need to be a martyr, you can live your life, compete or just look amazing! 

I shall never, ever, ever again be one of the competitors who starves herself and eats only the few staples: Tilapia, broccoli, asparagus, brown rice and yams. Never will I be a cardio queen! I never really was anyway, I always knew that a lot of cardio is bad for your body and makes you look drawn, tired and depleted, and I have always believed that someone who does hours of cardio just doesn't have their diet dialed in correctly.  

However,  I used to enjoy doing cardio more often than I get to now. I used to like hitting the stairs across the street from my house! I am currently only doing High Intensity Interval Training two times a week, and the duration is so short it leaves plenty of time to spend on abs, something I always skipped! 

The pictures above were taken 3 weeks apart. On the left (September 8) I was 126.5 pounds; on the right (September 28) I was 126 pounds. Almost exactly the same weight but in the right I look much more muscular and shapely. My shoulders are rounder and more prominent, and do I even need to say anything about the infamous glutes? 

It's a combination of the hard training and lifting I do everyday: my trainer, Roy Ganju, the owner of BodyComp Gym, is pushing me to lift heavier and heavier now that I am eating more; and the food, the variety and the timing of it all. I never realized just how important the timing was. 

I must say that I feel better and look better than ever. My weight fluctuates but is still lower than when I started working with Layne Norton, I believe I have lost bodyfat, but it's odd how much bigger, fuller and more muscular I look.

My emotional state is better, David is always telling me that (is he dropping hints???). I am happier, I feel much more freedom, although the daily meal calculations are still quite a job for me. I just have to plan ahead a couple days.

No longer do I have the massive food prep days, since I don't eat the same thing everyday it's not realistic or necessary. And, Layne changes my macro-nutrients every week, so I prepare my meals two days ahead, that's it.  I still cook a lot of chicken at once, or rice but not at all like I was doing in the past.

My squat has really improved, and this has no doubt helped my glute development, and that's in part due to an injury I sustained back in July. I developed plantar fasciitis again, I last had it about 10 years ago and it took two years to heal.

I am squatting lower, my back is better aligned and I am squatting heavier. I don't discuss "one rep maxes" I am talking reps here! I am squatting 170 pounds now!!

I have been taking some heavy duty anti-inflammatories, icing my feet 15 minutes daily with water frozen in coke bottles.

And I am rolling them for 15 minutes daily on lacrosse balls. Stretching, I am doing a lot of stretching too.

In addition to that, I have to sleep with night splints on. These are basically hard casts that go from my toes, along the bottom of my feet, up to my knee. I place my feet and legs in them and then wrap them with ace bandage. My foot is in a constant stretched position, all night long. The doctor had them made for me and he is confident this will "cure all my ails" 

For someone who sleeps naked, this is a very, very uncomfortable event, let me tell you!

But, one of my issues for years has been very tight calves and poor dorsi-flexion, these night splints seem to be solving the issue! I can now drop down to the ground, right into a squat, almost like a child! 

Below you can see the progression as I wrap my feet and legs up before bedtime, this is a nightly ritual now for four very long weeks! 

The end result below, nothing on but my casts on my legs! David and I laughed and laughed this first night, and I have since learned to wrap them up very quickly on my own. 

Sleeping as I said is difficult, and then of course there is the whole getting up to use the bathroom in the middle of the night issue too!

But I think about people who may not have a choice and have to live with something like this (or actually worse) every single day of their lives, for me it's a temporary setback, and I can wear regular shoes during the day. I will survive this event in my life.

 10 nights down, 18 to go! then watch me squat!

Inspiration, Motivation and Leg Day Training

Saturday was leg day, I lift weights 7 days a week (twice on Wednesdays) and I train most body parts twice a week, once with Roy and then once on my own. Weekends I spend a long time at the gym, I take my time stretching and warming up, I would like to be able to do this on weekdays but I have a thing I have to get to called a "job". 

One of the stretches I have found very useful is this stretch for my hip flexors. If you have been reading my blog you know that I have been having hip issues since June of 2012, so I have learned to do an awful lot of stretches and roll a lot. I do have to laugh about why it took so long to shut the video recorder off, I kept getting messages from several people at once on Facebook and they just popped up over and over as soon as I could dismiss them! (email readers will need to navigate to the blog to see this and another video below.)

 

I had gone out the night before and had three glasses of wine, I am not yet in full blown competition prep yet, and I tend to get way too lean, so I could afford to do this once in a while. I was in bed by 9:00 pm and could feel the affect the alcohol had on my body the next day anyway. That's why I rarely drink, I am not as vibrant and alive the following day, even with just one glass. I think because I expect so much of my body, I just need to learn to treat it well all the time.

I started to get the squat rack ready, adjusting the hooks for the Olympic bar when a guy walks up to talk to me. I don't know his name, I have never spoken with him, but I see him there all the time, he is a regular morning lifter and trains with another guy, they are both in their late 20s or early 30s, they carry big waters and training books, recording their reps and sets as any dedicated lifter does.

He walked up close to me and this is the conversation:

Guy: "I don't want to interrupt you when you were lifting, but I wanted to talk to you. Everyone has heard about those people who inspire others, who push them to keep going when they don't want to. You inspire me and you have for a long time."

Kristy: "I do?! Really?! Wow! I'm not sure what to say.....Thank you for telling me!"

Guy: "There are so many days I don't feel like coming in here, I want to skip it, then I think how I see you everyday, your workouts are all so intense, you train harder each day than the day before, you never stop, you are so focused and never give up, ever. I wanted to tell you this yesterday, but I didn't, then I knew I would see you here today."

I was floored. He wasn't trying to pick up on me, he wasn't being rude, he was sincere. A big, strong alpha male, who is serious about his training said I inspire him.

It motivated me to push on, I didn't have as much energy as usual, but I would never dream of skipping the gym, ever.

Roy had just changed my program, I was doing a different type of squat, one where there is no rest at the top, it's easy to shoot up and stand there "resting", but these are a lighter load, a very long "time under tension" on the eccentric portion, and then as soon as I straighten up, right back down again. They become almost aerobic. I warm up with 95 pounds, lighter than I will use for the squats.

I have my phone attached to the mirror and I set it on the timer. I am to aim for 44 seconds time under tension for 10 reps. It's much harder than it sounds. I am using 115 pounds, my legs are under tension the entire time. I finished my sets, and rested before going on to step ups. My left hamstring is still weaker than the right after my injury, it's taking a long time to rebuild that strength.

For the step ups I have to have a box 25 inches high, so I have stacked two here and they are perfect! I will hold a 25 pound bar in front, on my clavicle, front squat style and slowly push up, re-setting at the bottom with each rep. 10 on each leg, three sets. I carry this little tape measure in my gym sack with my training log, lifting straps and fingernail file! I cannot stand having a nail with a snag....

I use the leg press on Saturdays, I don't when I train with Roy but I have extra time on Saturdays so I do just to totally exhaust my legs. I don't use a lot of weight, as it starts to hurt my knees, so I keep it light. Here I have 450 pounds added to the machine. 

That's Aaron in the background, to put things into perspective the day before he was pushing 1,500 pounds on this same machine. He's a beast! He also has some added advantages, he's male (lots of testosterone), he's very young (I have been married longer than he has been alive and....still more testosterone) and he used to be a Power Lifter and wrestler. He's still a beast though!

We met because I went up to him one day and told him that he looked just like my previous trainer (SC), it's uncanny how much they look alike!

Aaron stops to help me and advises how to place my feet for quad development, he lifts his long shorts and displays some very impressive quads! Nothing worse than skinny legs on a big guy....(think most Male Physique Competitors). 

Aaron asks if I have ever competed in a National level show and I tell him, "No, although I have qualified several times". "Why??!!" He asks. "You look great- you could get your Pro-Card!" He went on to say that I look as good as several others he knows, I would be successful if I did it. 

I explain that I have no desire to, what would I do with a Pro-Card? I do this because I love to lift, I love the training.  He walks away, saying "You would win, but if you do it just cause you like it, that's really cool!"

I love to lift. I cannot say the same thing about competing.

His comments floored me again. He was genuine in them, he thinks I have developed a physique worthy of Pro status! 

Two males, motivating me now.

I do my sets, it take time as I do 5 sets of 20 reps. So a total of 100 reps. I have my timer for rest periods, and the same funny guy from the previous week interrupts me and asks to work in. He did the same thing last week, There are four machines, the only one being used is the one I am on and he taps me on the shoulder and asks if he can "work in". I wasn't  sure if he he was trying to hit on me, or just was lazy and didn't want to load plates on the machine or what. This week I found out, I was finished so turned it over to him and he was asking all sorts of questions about weight training. I think it's odd he would be asking me when guys like Aaron are right there, but maybe I am less intimidating.

I have inspired and I am motivated. And I am lifting, it's a great day at the gym.

Think about your days in the gym. Try to inspire others. Try to motivate others. And please, please...help the world stamp out "chicken legs", train your legs!

Acknowledging Injuries

Injuries, frustration, disappointment, acknowledgement, commitment , change, excitement, growth, renewal.

A circle

It’s a process I just went through and I am sure anyone who is actually devoted to their training has experienced it, but did they realize they even went through this process?

Since June I have been working through some injuries, it has taken me three months to get where I am. Most of that time has been spent convincing myself I wasn’t injured. It took me that long to work through the process of admitting what I need to do so I heal and can start to move forward.

Training is a very big part of my life, I am not really complete unless I have done my training for the day, and it is the best part of my day. It is a rare occasion where I do not look forward to going to the gym, to the track, to train with Roy.

I strained my hamstring back in June and just kept pushing through it. That’s the “tough” thing to do right? But that really wasn’t my mentality, it was actually the fact that I feel fairly invincible, I couldn’t be hurt, it must all be in my mind, it’s just a muscle that’s a bit sore.

It took a few visits to the Chiropractor and my physician to convince me that it was more than what I had actually thought it was. And there was the hip flexor pain, sitting was unbearable, I would wake at night due to the aching in my hips, especially my left side (where the hamstring strain was).

Then I started physical therapy. The first session was nothing strenuous, he put me through several stretches that did not really feel like much, but it turned out he was assessing me more than anything.  I figured it was being paid for by insurance; I should go through with all sessions and see how it turns out, any stretching will be helpful to regain my range of motion right?  

The second session was different though, it seemed better, or maybe my head thought it was. Sid started by foam rolling my leg as I lay on a massage table, I said “good luck- I use a lacrosse ball!” Smart ass I was, he was good. Then he used his hands. This was even better. Next came assisted stretching, better still.  I asked him not to stop so he continued a while longer.

As we moved to another room I went through other stretches and exercises.  Brian shouts over “Be sure she uses what she calls the kettlebell jewelry”, which was what I said the itty bitty bells looked like since they weighed only 2 pounds.

I explained how my hip flexors hurt so much, and what my training has been like. I have been trying to grow the legs; I have been hitting them hard, really hard. Heavy and volume. He suggested that they may also be strained or just need a break.

I told him David had said the same thing, and so had Roy, we actually had already decided to cut squats to one day a week instead of two.

Since PT was mainly dealing with the hamstring strain, I had decided to see Dr. Leahy immediately afterward about the hip flexors.  He could at least do some Active Release to loosen up the tight muscles; the tightness was what was causing so much discomfort.

In his office I go through the whole story again, he works on both hip flexors and the hamstring.  He asks when my “event” is and I tell him not until May. He says I am progressing right along. “What does that mean?” I ask “It’s a compliment, take it!” he replies. 

I tell him I know, but I need to know what he “sees”. I see myself everyday and want to know what he sees. “Well, it looks like you have been adding mass, in fact, quite a bit. That’s what you are trying to do isn’t it?”

“Yes!” I tell him it’s the peanut butter sandwiches (I am joking) and I laugh.

Dr. Leahy suggests that I stop squatting all together- at least for a week or even two if I can manage the downtime. If I cannot take the downtime he suggests some light therapy.  He said I should just avoid anything that hurts my hip flexors, and when it no longer hurts, I am ready to train again. Insurance does not cover Dr. Leahy, doctors can be expensive when you pay on your own.

Sounds simple doesn’t it? It might be for some people, but it hasn’t been a simple process for me.

How many people would even have an issue with this? It has taken me a lot of time to actually confirm in my own mind that I am OK not training my legs for a couple weeks.  I sent a message to Roy and explained.

We had decided that I would be replacing my Saturday squat day with a biceps and triceps day, and move some of the the other splits around, so we just axed the squats all together and started the arm training then, the following day, on Wednesday when we would usually do squats. 

I really don’t train arms much; I train the shoulders but not the rest.

Wednesday was fun; we went through barbell triceps lockouts superset with scott curls. Then on to skull crushers and reverse barbell curls. I felt like a wimp, it was a lot of new stuff for me.

Thursday I did my hamstring training, but modified it slightly so that my hip flexors felt no pressure, I concentrated on the glutes so that’s where I felt it. I tried some kettlebell snatches at the end, but the hip flexors immediately felt the strain and I stopped after one set.

I will switch my Back training to Saturday (instead of squats) and repeat my arm training on Sunday, adding in some pullovers too. My upper body will be fried by Monday.

I’m excited again and looking forward to the changes! I already have some impressive arms, so imagine what they will look like after all this training in a few weeks! 

Posing

I have a posing coach now; I am so excited to have connected with her. She has been competing for years and started in Figure, then went to Bodybuilding and most recently has been competing at the National level in Women’s Physique.

We met Friday at 24 Hour Fitness, not my gym but one of the gyms she trains at. The place is packed with people, “cardio city” and it looks to be quite the pickup scene.  We went straight to the group fitness room.

I told her I know nothing, I am a newbie. Well, not really. I have competed in Figure for several years, I know how to pose, I know the language, I know the drill. But I don’t know the ins and outs of Women’s Physique. I don’t know how to pose (the turns and comparisons are different); I don’t know how to do the mandatory’s (I did meet with Steve once and that was a great start, but I decided that I needed the advice of someone who actually competes in Physique);  I don’t know how or what to include in my evening routine.

She made it crystal clear. We started with the front, side and rear turns. She was very patient and moved my legs and feet ever so slightly, I mean inches, just to get the legs to look right. She explained what to flex and what not to flex. She told me about how to come in softer if I want; the judges said I was too hard so coming in lean but soft should be a piece of cake. She even clarified the routine- I had thought that I had to have the mandatory poses included, but no, it’s a display of my physique, set to music, it’s a celebration of my hard work, I can do what I like. This changes everything, everything.

We posed and talked for an hour, I had a fantastic time. Not that posing is “fun”, in fact, posing for Figure was never like this. Physique is actually going to be hard work! I would start to cramp after a very short time, it was so different! We laughed about it when I told her that, then I said “and what on earth does Bikini do anyway???!!” Peals of laughter from both of us ensued.

Meeting with her finally made it all hit home, this is going to be a reality for me.  Although I had committed to competing in WP, it hadn’t seemed real, there wasn’t enough change and I wasn’t learning anything new. I have certainly added more mass, and need to add more, but the posing and routine are a huge piece of it all and that piece of the puzzle was missing; it’s all falling into place now.

We set a date to meet again in two weeks, I would practice every day, and she would know if I did or did not. I drove home, feeling high as a kite, I was so excited.

Then it was dinner out with the family, David, Tom, Cooper, K.K. and Heidi. It would be our last meal together until Thanksgiving, that is, if Cooper comes home from Chico State then.

In the car on the way to the restaurant I texted Roy- “Filet Mignon or Prime Rib?” “Definitely Filet” he said. “Martini or no booze?”  I asked. “I have heavy squats first thing in the morning and then work all day.”  “No booze” he replied. Yes, just as I would have done, but sometimes it’s good to get affirmation.

I told him that I didn’t think I could do several sets of squats at more than 135 pounds on my own, so I would just add reps and/or sets, and then Wednesday when we meet we will improve upon that.

When I woke I had a new sense of excitement. I was glad I adhered to my plan of eating a healthy meal and no alcohol, I felt rested.

I was tight, I have been battling the tightness for months now, after the glute/hamstring issue it seems to be my I.T. Bands and hip flexors, so it means I need to stretch and warm up quite a bit, but I know this so I plan my training accordingly. I set a personal goal of performing one extra set of squats, and when I set my mind to something, nothing can stop me, nothing.

I did my warm up sets, many of them and then my squats at 135 pounds. 6 sets with the following reps: 5, 9, 10, 10, 10, 10 for a total of 54 reps. I looked back in my log and found that on Wednesday (on my own) I did 9, 9, 9, 9, 10 for a total of 46 reps. I just completed 8 reps more! I let out a huge yelp of excitement.

For the first time that I can recall, I started to feel nauseous; I had pushed myself to the point of almost vomiting.  I didn’t though; I sat and sat, and rested, waiting 8 minutes for it to pass before going on to the Hack Squat. I know how long I sat because I use a stopwatch when I train.

I was high, I felt like I was on top of the world. I enjoy this so much and many people cannot understand why.  I celebrate things like this, it means so much to me, and it makes me feel complete as a person. I cannot explain why.  

A friend recently told me that I made others feel that they cannot live up to my standards. I was hurt; I certainly don’t go around telling people things like that.  I don’t ridicule people for drinking alcohol on a daily basis, eating junk food or not going to the gym, that’s their choice and I really don’t care, it doesn’t impact me.

The more I thought about it, the more I realized that what I do does take an amazing drive that most people don’t have, but that isn’t anything that I should be ashamed of, nor should I apologize for it. In fact, I should be proud of it and I am, very proud of it. I don’t force anyone to read this blog, I don’t offer diet, nutrition or training advice unless they ask for it. I decided that I cannot take responsibility for what other people feel and I cannot own the comment. It’s unfortunate that my actions make him feel that way, but I cannot change that. It reminded me of a quote.

“No one can drive us crazy unless we give them the keys”

I shall keep on pushing myself; keep on pushing the limits, challenging myself and celebrating my successes. I will shout it from the rooftops, but I will be sure to refrain from sharing my celebrations with others unless they truly want to share them with me.  I have numerous people who tell me I do inspire them, and I hope to continue this. I will remember to thank those who support me, such as David and Cooper as it certainly isn’t easy for them to live with me and my unusual diet and schedule. And I will keep writing,motivating, and inspiring others.

Lift Strong!

German Volume Training

Today was my last day of German Volume Training quads.  Tuesday we will do our final GVT shoulder workout.  I am gonna miss it.


Let's back up to Friday though. I was training with Roy and told him I was going out to Henry's Hi-Life with the boys to celebrate Cooper's high school graduation. Henry's is a fun place, guys love it. It is as far from fancy as you can get, it is a dark, loud and crowded bar where everyone goes before Sharks and Sabercats games. Henry's is in a very old building, that was originally a hotel built in the 1900's.


Henry's is a meat eater's restaurant and I told Roy that I wasn't sure if I would have the ribs or the prime rib, I go there about 3 times a year and the last two times I  had ribs. I also said I was not going to drink wine. "If I am going to drink wine with dinner it won't be cheap wine!" which is about all they really have there (it's a great place, but the wine list is less than desirable).


We started with a martini as we waited in the bar...The fellow at the front called our number to take our order- it's on a board in the bar, you stand there and look, then tell them what you want. Here are the boys waiting in the bar.

I ordered prime rib, rare. "Can I have a vegetable, any vegetable instead of the potato please?" I asked. "The potato is the vegetable" was the answer I received. David and Cooper laughed at me and David bent over to shout into Tom's ear: "Kristy tried to order vegetables at Henry's!!! ha ha ha"


They had a good laugh at my expense.


I looked up at the very limited menu and asked for a side order of grilled onion and mushrooms, I will not eat a one pound baked potato!

My dinner. The meat was great, I didn't touch the potato. They brought my mushrooms but ran out of onions, but I was happy and I ended up drinking cheap red wine, but had a fabulous time.

Saturday I woke up at 5:15, feeling not quite a good as I usually do, I had that martini and wine, I was kicking myself a little. It is my last day with German Volume Training quads and I was going up in my weight, up to 135. That's 100 squats at more than my body weight, all the way down to the floor.


I took my time drinking my shake, I really didn't have a specific time I had to be there, but I like to arrive when they open, it's not very crowded. Plus, I would need a squat cage and would have it for about 30 minutes, so I had to make sure one was there for me. That's right a half hour of non stop squats. Well, I would actually rest for 90 seconds in between each set of 10.


I got there about 10 minutes after opening and four of the five cages were already taken! What is this now Squat Saturday??! I quickly got the last one and started warming up, this would be hard today.


I started with 95 pounds, then 115 pounds. Then I took off the plates and put on "the big wheels", the 45 pound plates. I had done 130 with Roy on Wednesday and he said to go for 135- "Use the big plates- it will look impressive!" 


I started in with my first set of 135 and got through 10 squats just pissed off that I had any alcohol the night before. There would be no way I could do 100 squats, I was mad, but at the same time, who the heck would even know if I didn't do 100.

I would know and I am the only one who matters.

I kept plugging along, wiping the sweat off my face with my little dirty towel, huffing and puffing, talking to myself, I am sure I looked like a crazed woman.

After five sets I got a bench and pulled it up behind the cage so I could sit for 90 seconds when I rested in between sets.

I made my hash marks in my training book. When I got to seven I knew I could do all ten sets, I started zoning out, shaking my head, moving to the music. I was listening to the Beastie Boys "So What'cha Want"....(Email readers will need to navigate directly to the blog to view the video)

I finished my squats, all 100, then I sat on the bench for 6 minutes, just looking around and feeling pretty pleased with myself, and glad that I didn't screw this up. I walked over to the leg extension and did four sets of 10 at 90 pounds, very slowly. I could lift more, but not after all those squats, this was just the last thing to totally exhaust my quads.


Home, I had another shake with banana, coffee and got ready for wine tasting up in the Santa Cruz Mountains. It was a beautiful day and we would take MyRedRocket with the top down and drive through the redwoods.


Of course, I brought my food, a great big salad with curried turkey breast, I enjoyed it with some fantastic Pinot Noir from Windy Oaks Winery. 


Sunday would be Back and Biceps, and I am going to bed early!

German Volume Training

German Volume Training, three words I love to hate! I was first introduced to it by SC, then  it seems to be a love of Roy's also. I love it and I hate it. The love wins though....

Roy changes my program continuously, you need to if you want to progress. People look the same because they do the same thing over and over again, for years. Remember the definition of Insanity from Albert Einstein:

"Doing the same thing over and over again and expecting different results"

We started GVT again. This is where you do 10 sets of 10 reps, with only 90 seconds rest in between each set. It's easy at the start, and brutal at the end. No one does this one their own, except lunatics (yours truly).

Here is a bit of information from Bodybuilding.com:

Terms You'll Need To Know

Rest Intervals: When bodybuilders start with this method, they often question its value for the first several sets because the weight won't feel heavy enough. However, there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when performed as a superset), which incurs cumulative fatigue. (Interestingly enough, you might find you get stronger again during the eighth and ninth sets. This is because of a short-term neural adaptation.) Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. This is important, as it becomes tempting to lengthen the rest time as you fatigue.

Tempo: For long-range movements such as squats, dips and chins, use a 4-0-2 tempo; this means you would lower the weight in four seconds and immediately change direction and lift for two seconds. For movements such as curls and triceps extensions, use a 3-0-2 tempo.

Number of Exercises: One, and only one, exercise per body part should be performed. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out; squats and bench presses are definitely in. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 10-20 reps.

Training Frequency: Because this is such an intense program, it'll take you longer to recover. In fact, if you're familiar with the writings of Peter Sisco and John Little, you'll find that the average "Power Factor Rating" of the 10-sets method is about 8 billion. Consequently, one training session every four to five days per body part is plenty.

Overload Mechanism: Once you're able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4-to-5%, and repeat the process. Refrain from using forced reps, negatives or burns. The volume of the work will take care of the hypertrophy. Expect to have some deep muscle soreness without having to resort to set prolonging techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping.

Wednesday Roy and I did squats at 110 pounds, Friday barbell shoulder press at 70 pounds, Saturday I was to repeat squats on my own, and my legs were still very, very sore.

I went out with the boys on Friday, and I had wine...but not too much, I still have to get up at 5:00 am and train. Here they are in the big warehouse, the rest of the place was packed! 

David and I had seared Foie Gras, we will be enjoying it again later in the week, it was stunning. I ate half before I took the picture here!

I met Steve at Gold's at 6:00 am and we discussed when we would meet for some posing lessons. Steve is a bodybuilder and I think he should be able to help me learn the mandatory poses. We went upstairs to look at the board, to find a time when the big room with mirrors is open, we picked 2:00pm on Friday afternoon. 

I went down to one of the cages, all of them were open and I would start my GVT. I had forgotten my binder and stopwatch. Dammit! Of all the days, I need my stopwatch! Then I remembered my gymboss, and went upstairs to my locker and got it. It wasn't as convenient but worked just fine.

110 pounds. Roy said I need to do the same weight twice and we move up next week. I put my plates on the ground to elevate my heels, I would need to squat all the way down and need this to make sure I do.


10 sets of 10 squats, 90 seconds rest. I was sweating, my feet were not even moving and sweat was trickling down my back and my face.

I sit in between sets, 90 seconds rest is not long and I need to savor every second I can.

I had to get a piece of paper and pen from the front desk to keep track of sets, I made a hash mark for each one, then stumbled back and sat the rest of my 90 seconds. I tried to concentrate and make sure I lowered very slowly, and didn't drop at the end, I want as much tension for as long as possible on my quads.

 I finished! I felt exhilarated! On my own, no one pushing me, I was pushing myself. I then needed to finish up and decided to try this contraption, it's like a sissy squat sort of. I lock my feet in and face the ladder, then lower all the way down, using only body weight, and then back up. 

Front view, I never used the ladder. I am not sure if this is effective, but I really didn't need much after the GVT anyway. Four sets of 10, I moved on to the leg extension and did five sets of 10 with 90 pounds. 

I was pretty surprised that I finished, I mean if you have ever done GVT, even with a trainer pushing you it's hard to finish, and I had no one, no one but some militant crazed woman, by the name of Kristy pushing me harder than anyone ever has before.