Shoulders & Calves

Drinking my cup-o-joe, then getting ready to go in and blast shoulders. They should be able to handle a lot today, since I'm feeling strong this week, rested up, and am eating superbly. :D

Shoulders & Calves
Had a kickin' training session today!

FM Shoulder Press 35x15, 12, 10, 10
BB Standing Press 50x12, 10 60x8 70x8 80x3, 3(push presses)
DB 1-Arm Seated Press (R,L) 25x10ea. 25x10ea. 30x8ea. 35x6,5
Rope High Row 50x15 60x12 70x10 80x10

Standing Calf 120x20 160x15(not ss on this set) 220x12 240x10
ss w/ Seated Calf 45x10 45x10 35x15

Duration: 45 min
Total Sets Delts=17 Calves=7
Strength=8.5 Energy=8.5
*Intensity was high!

Saturday, Checkin' In

Today I weighed in for the first time since Nov. 18 competition (135 day of show). I was scared, to be totally honest! Even though I've been training hard and I ate well this week, I was expecting to be in the mid to high 150's. So, I was pleasantly surprised to find these numbers staring back at me:

Weight: 147.5
Bodyfat: 18.2%

I'm already planning to have a cheat day today, but I still want to track as much as I can so I can meet my minimum requirements, at least.

Got a late start today...
0900: 1 packet low-sugar oatmeal, 2 tbsp soy isolate, 3 oz carb countdown milk

*1.5c Coffee, 1 Centrum Performance, 500mg Calcium, 500mg Vit C, MHP Releve Joint Aid

Friday's Leg Blasting

Wow, did I ever get my a** kicked today, literally. Dylan put me through a really tough workout, but that was expected for week 5. Makes me wonder what week 6 (toughest of the cycle) will have in store for me!

Quads & Hams
Swings 36x15, 15
Double Cleans 36'sx10, 10
Power Cleans 36'sx3, 5, 5
Barbell Squat 140x8 160x6 170x5 180x5 180x8
Pyramid Deadlift 53x10, 15 70x10, 12
Front Squat 36'sx5 36'sx10 36'sx10-drop-26'sx8
ss w/ 1-leg SLDL 36'sx5ea. 36'sx5ea. 36'sx5ea.-drop-26'sx5ea.
Lunges 26'sx22 26'sx16
Farmer's Lunge 26'sx8 26'sx8 26'sx8, 8

Duration: 1 hr. 15 min.
Strength: 9.0 Energy: 9.5 Total Sets: 29

Friday's Diet

*1.5c coffee

0815: 1 packet low-sugar peaches n cream oatmeal, 1/4c oats, 2 tbsp soy protein isolate, 4 oz carb countdown 2% milk

*1 Centrum Performance Multi, 500mg Calcium, 500mg Vit C

1030: 1/2 apple, 1/2c cottage cheese

1150 Preworkout: 1c red potatoes, 3 oz lean ground turkey

*MHP Releve Joint Aid

-Train Quads & Hams @ 1330- *1/2 serv. MHP TRAC Extreme-NO

1500 Postworkout: 1/2 serv. MHP Macrobolic MRP

1700: 3 oz lean ground beef, 1/4c long n wild rice, 1/2 apple, 1 slice WW bread

1830: 1/2 MHP Up Your Mass Protein Bar

*250mg Calcium, 500mg Vit C

2100: 4 egg whites, 2 slices WW bread

2200: Handful of pretzels, 1 container SF jello

2330: 1/2c cottage cheese, 1/3 serv. MHP Probolic-SR

0100: 1 slice WW bread w/ SF jam

Thursday - Back Attack!

Was planning to do back & chest today, but my chest was SO sore from I don't know what - all I did was pushups Monday and close-grip bench (3 sets) yesterday. In any case, I dropped chest and did a solo back workout... and a very good one it was!

Back
T-Bar Row w/ Oly Barbell 60x15 75x15 95x12 120x8, 8
Oly Barbell Row 60x15 70x12 90x8 100x8
1-Arm DB Row (R, L) 30x12 35x10 45x8 50x7
Wide Grip Lat Pulldown 70x12 80x10 90x8 100x7,1

Total Sets=17
Strength=9.0 Energy=9.0 Duration=35 minutes

My Supplementation Program

OK, it's changed a bit from what I started with 4 1/2 weeks ago. Here is my current supplement list, timing, and dosage:

Within 30 min. Upon Waking: 2c Coffee, 1/2 serv. MHP Probolic-SR Cookies n Cream

1-2 hours later: 1 Centrum Performance Multi-Vitamin, 500mg Calcium, 500mg Vit C

Preworkout (1-2 hours prior): 50-150mg Caffeine (Diet Coke, Coffee, or Energy Booster), MHP Releve Joint Aid
Pre/During workout (10 min. prior and during): 1/2 serving MHP TRAC Extreme-NO

Post Workout (within 30 minutes): 1/2+ serv. MHP Macrobolic MRP Chocolate

PM: 250-500mg Calcium, 500mg Vitamin C

Last meal of day, eaten 30-90 min. before bed, usually contains 1/3-1/2 serv. MHP Probolic-SR Cookies n Cream

Thursday's Diet

I'm starting to track, and therefore post, my diet logs again. I need to write this stuff down to properly time it around my schedule and workouts. So today is day one!

0845: 1/3c oats, 1/2 scoop MHP Probolic-SR, splash of SF soy milk

1200: 1/2c Lite n Fit yogurt, 1 tbsp FiProFlax, 1/3 serv. MHP Macrobolic MRP

1400: 1/2c long grain n wild rice, 3 oz lean ground turkey

1545 Preworkout: 2/3c homemade cran/almond granola, 1/2c SF soy milk, 4 scrambled egg whites

Train from 1645-1745

1800 Postworkout: 2/3 serving MHP Macrobolic MRP

2000: 3 homemade soft tacos - corn tortilla lightly fried in olive oil, 2 tbsp refried beans, 93% lean beef drained of excess fat, sprinkle of cheddar cheese, tbsp. FF sour cream, handful of lettuce.

2230: 1/3c Lite n Fit yogurt, 1 container SF pudding w/ 1/3 serv. MHP Probolic-SR

Daily Totals: 122 protein, 183 carbs, 42 fat, 1561 kcals

Wednesday

This week's training is condensed as well, due to the holiday. I got a day late start, so I'm doing arms & traps today instead of resting, and back & chest tomorrow since I missed it Monday. Friday will be legs and Saturday shoulders/calves, as usual.

Biceps, Triceps, Traps
Oly Barbell Curl 50x10, 10, 10, 8
Standing Preacher Curl 30x10, 10 40x8, 8 30x15

BW Dips 10, 10, 10
Lying Tri Extension 30x10 40x9 30x10
ss w/ Close Grip Bench 30x15 40x10 30x15

Oly Barbell Shrugs to Front 70x15 100x12, 12 120x8, 6 (grip failed)

Bis=9 sets
Tris=9 sets
Traps=5 sets

Strength=9.0 Energy=9.5 Duration=45 minutes
*Intensity kept high... great workout! :)

Hardfitness.com Photo Shoot

I got my pics from a shoot I did with JC Lopez at the Nationals last month. They turned out great! I wanted to share a few of my favorites.

Back on Track

Now that Christmas has passed, I can fully focus on my training... and, especially the diet! This current week marks the 5th week of my phase, so only 1 1/2 weeks 'til I enter my strength phase. I decided to start early and map out my new program well in advance. I'll begin this next phase Monday, January 9. I will also allocate more time for my secondary training, which includes classes and routine work. I am aiming for 4 secondary workouts per week, in addition to the 4 days of lifting.

Phase 2: Jan 9-
Length: 6 weeks
Focus: Strength
Split: 4 days of weights + sport-specific training

This split will go around 4 core exercises (military press, squat, deadlift, bench press) that I will perform nearly every workout, with a different order and emphasis on each workout. Supplemental work will be added for shoulders, back and quads.

Monday
Military Press
Pullups
Squat
Deadlift
-KB Front Squat
-KB 1-leg SLDL

Tuesday
Deadlift
Incline KB Bench Press
T-Bar Row
Military Press
Pullups
-Pushups
-Snatches

Thursday
Incline KB Bench Press
T-Bar Row
Deadlift
Squat
-KB Double Row

Friday
Squat
Military Press
Pullups
Incline KB Bench Press
T-Bar Row
-Snatches
-Renegade Row

I'll perform 3 sets of the Core exercises and 4 sets of any supplemental exercises. Total sets for each workout will not exceed 25 sets.