TRAINING LOG: Daniel McKim

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   Well, the time has come for me to throw my stuff on-line.  I have been creeping on everyone else�s logs, so I�ll provide my training to see if it gives anyone a new exercise or something.
First, let�s talk supplements.  Here�s what I use:
Creatine: Kre-Alkalyn � PH buffered creatine bliss!  Way better than just regular monohydrate powder.

Protein: Isoflex from Allmax � smooth, great-tasting and great on my stomach.  One thing people don�t realize that I feel is important for protein is whey protein isolate vs. concentrate.  When I used cheaper, concentrate protein, it never really settled on my stomach, and most of it ran right through me.  I feel I get better gains from an isolate as my body absorbs it much better than concentrate.  Look at the labels!

Pre-workout: Nothing specific here, just whatever I have. 

Post-workout: Wazy maize starch from Primaforce � This is a tasteless powder that has just calories and carbs.  I will also do some honey and water right after a workout instead of the starch.  A dietician friend of mine got me doing this.  He�s a former strongman, and it�s actually been great for me.  There�s a bunch of science behind it, so if you want me to explain it, I will, but I have the starch or honey right after I lift, then 20 minutes later I have my protein.  The starch or honey raises my glycogen levels back up so that my protein goes right where it needs to.  Sounds crazy, but it really helps me.
My workouts (core lifts that I do every time in parenthesis):
Monday � Chest and Tris (bench, close grip bench) flys, tri extensions, etc.
Tuesday � Anterior Legs (hang clean, front squat/back squat) heavy step ups, lunges, squat jumps, etc.
Wednesday � Back and Biceps
Thursday � Shoulders (incline, seated military press, standing behind neck press) raises, shrugs, etc.
Friday � Posterior Legs (hang snatch, overhead squats) leg curls, str leg deads, glute ham, etc.
*I also do abs three times or more a week; just throw it in as a super set towards the end of my workout.

I typically do an eight week training cycle that I periodize through the time.  So, the first few weeks are higher reps and then as the weeks go on, I do lower reps.  So, usually the first two weeks are sets of 12 with it going down to 2s and 1s on week eight.  After that, I take a full week off.
This cycle, I�m doing something different; and it�s going really well.  I�m finding that after six weeks of hard lifting, my body is getting worn down and my last two weeks are rough.  So, I�m breaking my cycle into two-six week periods.  I�m doing six weeks of higher rep, hypertrophy work, then doing six weeks of lower rep, mass time, with a week off in between the two.  

My periodization is based mostly on NSCA CSCS stuff, as that is where my history and certification lie.  During the season, I do numerous of these cycles, and sometimes break it into mini-cycles with my attempt to �peak� at the close of the season.  That being said, I try to be fresh and �peak� for every games, but as the season progresses to September, I will spend less and less time in the gym, which is hard but worked really well this last season.

So you know my history, here's my bests:
Bench - 515
Incline - 435
Front Squat - 425
Hang Clean - 405x3
Hang Snatch - 315x2

As you can see, I have some work to do in my legs, but I'm getting better!  I went up 90 lbs. last year in my front squat as I finally got dedicated and focused on my legs.  

I�ll post what I did this last week, and hope to keep it up to date from there.  Oh, and I know you already know this, but all my work is done drug-free.  