Logan Jensen, Dec 05 - Page 2

Typical pre-contest day, diet & training (4 weeks out from show)

6.00am. 50-60 mins on a treadmill
7.30am. 100g oatmeal, small amount dried sultanas, WPI shake/water
10.15am. 60g oatmeal or 3 Weetbix, WPI shake/water
12.45pm. 300g skinless chicken breast, x1 Super Low Fat cheese slice, large amount of steamed vege all on x3 Vogels toast will peanut butter
4.00pm. repeat 10.15 meal
5.30pm. Resistance training session
6.45pm. 30-40 mins on treadmill
7.15pm. 70g oatmeal or 4 Weetbix, WPI shake/water
9.15pm. 350g skinless chicken breast or lean steak, x1 Super Low Fat cheese slice, large amount of steamed vege (fiberous carbs only with evening meal).

Pre-contest training week (actual program 2 weeks before the 05 Nats).
Mon
6.00am. 60 mins on treadmill
5.30pm. 60 mins on treadmill, stretching, ab's & posing

Tues
6.00am. 60 mins on treadmill
5.30pm. Chest/Shoulders/Back/Triceps
6.45pm. 60 mins on treadmill

Wed
6.00am. 60 mins on treadmill
5.30pm. Quads/Hamstrings/Calves/Biceps
6.45pm. 50 mins on treadmill

Thurs (repeat Mon)
6.00am. 60 mins on treadmill
5.30pm. 60 mins on treadmill, stretching, ab's & posing

Fri (repeat Tues)
6.00am. 60 mins on treadmill
5.30pm. Chest/Shoulders/Back/Triceps
6.45pm. 60 mins on treadmill

Sat
10.30am. Quads/Hamstrings/Calves/Biceps
5.00pm. 60 mins on treadmill

Sun - 7 days to show (Day 1 of a 3 day carb deplete)
12.30pm. Light 20 min walk on treadmill, ab's & posing.

Due to the frequency at which body parts were now being trained I had considerably more opportunity to stimulate growth in comparison to previous training splits I had utilsed where body parts were hit every 5 or 6 days. The opportunity for over training is a very real possibilty with this sort of 'HIT' routine, hence your rest days become very important in that they are just that - REST, RECOVER & GROW.

As for cardio you can see how much & when I was doing it in my sample training week. These sessions are performed upon waking due to essentially having fasted over night muscle glycogen levels are low making this an opportune time for fat burning (additionally certain hormone levels within the body at this time also help to maximise the effect of this fat burning session).

The second fat burning session for the day is performed post workout for the reason that the preceding resistance training session has depleted muscle glycogen stores making this another opportune time to rip into those fat stores.

From this point on all cardio ceases, my focus for the last week is on my carb depletion and loading phase.

You're probably thinking what the f**k is the above training split all about. Due to work commitments a couple of years ago I had to change/cut back on my training days. I decided to go down the path of training the entire body over two days taking a rest day & repeating the cycle followed by two rest days. I cut back the number of exercises per bodypart to 2 each workout (these were different at each of the two sessions completed each week for each bodypart) and performed a maximum of 2 working sets of each exercise.

Supplements you live by during pre contest? A Whey Protein Isolate (product comes from Fonterra in 20kg sacks)
and a good multi-vitamin & mineral. ECA stack - cycled about every 2 weeks pre-contest.

What do you think are some of the mistakes people make when they prepare for a contest? Don't give themselves enough time
and are unrealistic in truly assessing the quality & condition of their own physique.

Have you had a role model who's inspired you? No one specifically, but I am inspired by anyone who has achieved success at
the highest level in their chosen discipline as I can appreciate the commitment & sacrifices they have made to achieve their success.
Hamish Carter & Sarah Ulmer come to mind. As far as bodybuilders are concerned I have always liked Porter Cottrell's look
and think Dexters looks sensational.

What was your favourite part about competing? Would probably be the routine, I used to shit myself early on in my
body building career, but have come to look forward to it over the last few years, a 2 ½ minute guest posing spot at last years
North Harbour show was a blast. Least favourite part? Scrubbing off Dream Tan after the show.

What advice/tips would you give to some of the young men starting out on their bodybuilding journey?
Get advice/instruction from guys that have been there, done it, and that you trust. Read, research and educate yourself
on proper exercise technique, different training principles, diet & nutrition etc as it relates to bodybuilding.
Be consistent with your training & nutrition, set realistic goals and push yourself to your limit to be the best that you can be.