Get ‘Freaky’ Big Naturally

HI Everyone,

Just wanted to give a quick update as I am now just 24 days away from the Natural Mr. Olympia and I wanted to give everyone a head’s up to some bodybuilding breakthrough’s that I have made in the last 6 weeks.

Due to the limited time of my preparations for the show I recognized I had to break all my previous mental constructs about what is possible for training and recovery. After I assessed my physique after my wins at the INBA Canadian IVKAR Cup Nationals I realized that I needed to make some major improvements to stand up against the worlds best at the INBA Natural Mr. Olympia.

Basically I needed to bigger, and leaner and in record time… perhaps that sounds familiar?

So I took a hard look at the Muscle Mastery Course which I recently released with Matt Gallant and concentrated on how I could tweak these principles and basically compress time. Here’s what I came up with.

Instead of training my whole body once per week or even twice, I decided to train it 3 times per week.

I split my workouts in to a double split routine, training legs and shoulders superset fashion in the morning, Arms and abs in the evening, then the second day is Sprinting on the rebounder in the morning and chest, back and calves in the afternoon. I repeat the cycle and take a day off when my body is really tired usually every 4th or fifth day.

Volume is extremely high as I do between 35-40 sets per workout rep ranges from 12-4 with the rep cycling program as outlined in the Muscle Mastery course.

I am also pounding loads of ionized water and huge amount of MassZymes, Precision Probiotics, and hemp protein. My diet is very bear bones with hemp, apples, and hemp oil as the main staple with a salad thrown in once a day. I will eat some more complex carbs every 3-4 days to keep energy levels high and my muscles full.

I also see my chiropractor once every 2 weeks, and add a massage in there every two weeks plus a host of vitamins, minerals, Vitamin C and super nutrients to fuel my training. Although my diet is very low in Calories it’s so nutrient dense I have plenty of energy for intense bodybuilding workouts.

The results.

I am up 8.5 pounds since the my show and I am way leaner. This of course is remarkable gains that have even surpassed my wildest expectations. With just over 3 weeks left for the show I hope to add a couple more pounds of muscle and take off another 2-4 pounds of fat to come in razor sharp for the big day.

So what’s the bottom line… Basically after 20 years of training I broke past all previous records because I through out what was possible and reached for the impossible. I firmly believe this mental approach has been a key component in the results. The funny thing is it took this long to get to point where I was willing to let go what I know to discover something I didn’t. That’s the beauty of surrendering to the impossible. I suggest you do the same in your workouts and see what you can achieve!

HI Everyone,

Hope you enjoyed the 21 days.

Now that you have finished, why not plan out your next month, or your next quarter.

What are you going to do? What’s your goals? How much are you willing to put in to achieve them.

Getting focussed and committed and taking the time to make a plan is a big step about developing clarity around your intentions.

So let’s hear it!!!

What are you going to do?

The Complete Physique
Muscle Mastery Training System
Wade’s Diet Log
www.MuscleMastery.com
All Rights Reserved

Meal 1 Vegetarian omelette with hash browns and 2 waffles with raspberries, whip cream and maple syrup

Meal 2 3 slices of vegetarian pizza, feta and spinach

Meal 3 150g of raw organic cheese, leslie stowes pecan raisin organic crackers, 1 liter of clean green

Meal 4 150 organic potato chips, 1 Raspberry revolution, Hagen Daz ice cream

Supplements Daily Intake

3 Hemp Protein from http://www.proteinbreakthrough.com
1 teaspoon of Green Super foods
2 Minerals Caps
1 tablespoon of Colloidal Minerals
1 teaspoon of Vitamin-C

50 MassZymes form http://www.masszymes.com
5 Cellulase Enzymes
1 Tablespoon of Magnesium
10 Probiotics from http://www.precisionprobiotics.com
4-6 liters of PH balanced Water

Biofeedback: Well today is the pig out day on all the foods that I considered during the dieting phase… NO holds barred as the depletion from the weeks allows for supercompensation today. Tomorrow I will be up 4-6 pounds but I’ll be lower than my weight yesterday by the end of the week. That’s how the cycle diet works.

Many people are surprised when I throw down all the foods like this on a high calorie day and they can’t figure out how I stay lean, but it’s all about timing, discipline, and enjoying oneself. I don’t eat like this regularly but when I do I don’t feel guilty, I enjoy every bite and then the next day I am back to my routine… Usually very happy to do so as well LOL!!!!

Anyways I’ll be blogging more in the coming weeks about what’s up next and I hope you have enjoyed the 21 day challenge!!!

The Complete Physique
Muscle Mastery Training System
Wade’s Workout Log
> www.MuscleMastery.com
All Rights Reserved

Leg Extensions 130/12, 140/10, 150/8 160/6 130/12
superset with Frog Jumps 5 sets 120 feet
Lying Leg Curls 120/12, 130/10, 140/8, 150/6, 120/12
superset with db deadlifts 60’s/12, 60’s/12,60’s/12, 60’s/12,60’s/12

Giant set
db side laterals 25/12, 10/8/8
bent over laterals 20/12, 12, 12, 12
front laterals 20/8,8,8,8
Upright rows 60/15, 15,15,15

Biofeedback Comments: Great workouts… all about athletic power and fast workouts with short rests.

The Complete Physique
Muscle Mastery Training System
Wade’s Workout Log
> www.MuscleMastery.com
All Rights Reserved

DAY 1 and 4 Date Aug. 1st Start 8:15
Week Power Weight 190lbs End 9:50
Phase 6 Day
Set 1 Set 2 Set 3 Set 4 Set 5
Exercise Reps Reps Reps Reps Reps
Flat Bench Press 155/12 170/10 175/8 185/6 145/12
Seated Cable Row Wide grip 80kg/12 90/10 95/8 100/6 80/12
Incline Bench Press 135/12 155/10 175/8 185/6 145/12
Bent Over DB Rows 45/12 50/10 55/8 60/6 45/12
Straight arm pullovers cable 47.5/12 50/10 55/8 60/6 50/12
One Arm Hammer Strength Row
(No support) 115/12 125/10 135/8 145/6 115/12
Decline db flyes 45/12 50/10 55/8 60/6 45/12
Power Deadlifts 250/12 305/10 325/8 350/6 250/12
Seated Calf Raise 70/25 70/25 70/25 70/25 70/25

Biofeedback Comments: Another terrific workout felt very strong and powerful fully recovered with the recovery modalities.

The Complete Physique
Muscle Mastery Training System
Wade’s Workout Log
> www.MuscleMastery.com
All Rights Reserved

No training today as I pushed my limits… I spent 20 minutes in a salt water jacuzzi, and then I drank a load of super alkaline water combined with an extra dose of Masszymes (75 total) , took a double helping of minerals, Vitamin C and hemp protein as well.
I also added 1 hour in the hyperbaric chamber to boost recover time.

By the end of the day I was feeling great.

he Complete Physique
Muscle Mastery Training System
Power, Size, Endurance 6A2
www.MuscleMastery.com
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DAY 2 and 5 Date July 30th/2007 Start 8:15 am
Week Power Weight 185.5 End 9:45 am
Phase 6 Day
Set 1 Set 2 Set 3 Set 4 Set 5
Exercise Reps Reps Reps Reps Reps
Leg Extensions 130/12 140/10 150/8 160/6 130/12
Side Laterals DB’s (standing) 22.5/12 25/10 30/8 30/6 22.5/12
Leg press 720/12 770/10 820/8 840/6 720/12
Standing Shoulder Press 95/12 105/10 115/8 125/6 95/12
Front Squats (heels raised) 115/12 125/10/10 135/8 145/6/6 115/12
Bent over One arm cable raise 12.5/12 15/10 17.5/8 20/6 12.5/12
Lying Leg Curls 125/12 135/10 145/8 155/6 125/12
Upright row on cable (cross pulley) 17.5/12 20/10 22.5/8 25/6 17.5/12
Abdominal exercise crunch
Abdominal exercise reverse crunch 5 sets each to failure On all the abs exercises
Abdominal exercise ball crunch

Biofeedback Comments: Awesome workout, Legs were torched especially on the leg press and Front Squats.

The Complete Physique
Muscle Mastery Training System
Power, Size, Endurance 6A2
www.MuscleMastery.com
All Rights Reserved

DAY 2 and 5 Date Aug 3rd Start 8:15
Week Power Weight 186.5 End 9:25
Phase 6 Day
Set 1 Set 2 Set 3 Set 4 Set 5
Exercise Reps Reps Reps Reps Reps
Leg Extensions 130/12 140/10 150/8 160/6 130/12
Machine Side Lateral Raises 70/12 80/10 90/8 100/6 70/12
Lunges 40/12 45/10 50/10 55/6 40/12
Dumbell Shoulder Press 40/12 45/10 50/10 55/6 40/12
Jump Squats 30/12 3/10 4/8 45/6 30/12
Machine Rear Laterals (standing) 100/12 110/10 120/8 130/6 100/12
Lying Leg Curls 125/12 135/10 145/8 155/6 125/12
Clean and Press 95/12 100/10 105/8 110/6 95/12
Abdominal exercise 1 Hanging leg raise 3 sets to failure On all 3 abs
Abdominal exercise 2 ball crunches
Abdominal exercise 3 lying leg raise

Biofeedback Comments: Didn’t feel like training today as I was quite tired before I started, however I gutted it out and made a great workout. Finishing up with power clean and presses which were really tough at the end. Felt great after.

The Complete Physique
Muscle Mastery Training System
Wade’s Training Log
www.MuscleMastery.com
All Rights Reserved

DAY 2 and 5 Date July 25th/2007 Start 8:15 am
Week Power Weight 186 End 9:10 am
Phase 6 Day
Set 1 Set 2 Set 3 Set 4 Set 5
Exercise Reps Reps Reps Reps Reps
Leg Extensions 160/10 175/8 190/6 160/10
Side Laterals on Machine (standing) 70/10 85/8 100/6 75/10
Lunges with Dumbells 40/10 45/8 50/6 40/10
Standing Dumbell Shoulder Press 40/10 45/8 50/6 40/10
Jump Squats with Dumbells 30/10 408 50/6 30/10
Rear Deltoid Machine (Standing) 90/10 100/8 110/6 90/10
Lying Leg Curls 140/10 155/8 170/6 140/10
Left right upwards Wood Chop 22.5/10 27.5/8 32.5/6 25/10
Abdominal exercise crunch
Abdominal exercise reverse crunch 4 sets each to failure On all the abs exercises
Abdominal exercise ball crunch

Biofeedback Comments: Excellent Workout. Abs felt tired today and Lowe abs were extremely fatigued. Didn’t get many reps on abs exercises but they were all quality.

Today’s bodybuilding Workout is really different.

I woke and my body was hurting all over cause I have been pushing it hard and I have been eating like a little bird so I can lean out some more. I knew that pushing myself on such limited calories would be a challenge and I needed to take a break from the heavy weights…. So….

I went at a new kind of training that was developed by my coach Scott Abel…
This is one of the best fat burning workouts you can use cause it cranks the metabolism through the roof and taxes the V02 to the maximum.

Here’ how it work”

You set up a bunch of stations and you perform the reps at each session with very low weights and maximum speed. Stay at each station for 30-45 seconds… with very little rest between sets 10-15 seconds.

This by now means explains the style… Hopefully Scott will go into detail about this training in the future but its’ brutal, fun, and it works big time for leaning out the body.

I did 4 rounds which of 10 exercises… with a 2-3 minute rest between rounds.

It really pushed me hard.

Heres’ the exercises I used: IN this order.

Burpee’s

Reverse Wood Chop

One Legged side raises on the ball

Crunches

Side step jump

Chain saw

5 point drill

pushups

one legged deadlifts

seated punches

Russian twists

Let me tell you when you get to the end your so fried you begin to move in slow motion…

anyways it was a great way to train when my body was saying NO to lifting heavy weights.