Friday, April 28, 2006

Friday's Diet

Ah... Friday is my sleep-in day, meaning I am not awake as long during the day, meaning my meals can be placed closer together and can be slightly higher in calories - yay!

0715: 1/3c oats, 25g MHP Probolic-SR (185)

0945: 1/2c cottage cheese, 1 tsp flax oil, 4 oz CC yogurt, 1/8c oats (198)

1200: 2 oz chicken breast, 1.5c green beans (140)

1400 Preworkout: 1 packet cream of wheat, 4 egg whites (150)

1530 - Train LEGS!

1700 Postworkout: 25g MHP Probolic, 1 rice cake, 1 tsp honey (154)

1930: 1 whole egg, 3 egg whites, 1 rice cake (161)

2100: 2/3c cottage cheese, 1 tsp flax oil, 15g MHP Probolic-SR (207)

TOTALS: 31g fat, 92(18)g carbs, 135g protein

Week 1, Day 3 - Delts & Tris

Didn't get to train calves today since my workout ran longer than planned and I had a client immediately after. Will do calves Friday instead.

AM: Routine practice - 1 hour - Conditioning/Endurance

PM: Shoulders & Triceps - Today's weight workout really emphasized to me the difference between sheer volume training and volume/intensity training. By pairing 2-3 muscle groups together, I have to train quicker and more efficently, keeping my rest under 1 minute, resulting in a higher intensity workout, but also compromising the amount of weight I can lift. My routine practices also hinder my strength a bit due to the additional work it gives my upper body.

Seated DB Shoulder Press 30'sx12 30'sx12 35'sx10 35'sx7,3 25'sx12 20'sx12
Full Range Laterals 10'sx10 10'sx10 12'sx10
Upright Row 50x10 50x10 50x10 50x10
ss w/ Rope High Row 50x12 50x12 60x10 60x10
Dips 10, 8, 8
Lying Tricep Extension (Pullover) 30x12 30x12 40x10 40x8

Total Sets - Shoulders=17 Triceps=7
Duration: 45 minutes

Thursday, April 27, 2006

Thursday's Diet - More Carbs

Going up to 125g carbs today. I feel pretty good but yesterday was a bit tough to get through the workouts.

0620: 1/3c oats, 20g MHP Probolic (166)

-Train fitness routine - 1 hour - conditioning/endurance

0915: 1c green beans, 1 egg white, 1 protein pancake (egg whites, protein powder, cottage cheese, oats, oat fiber, blueberries)

1055: 1/2c cottage cheese, 1 tsp flax oil, 1/4c oats (189)

1255: 2 oz chicken breast, 1/2c brown rice (193)

1430: 2 oz chicken breast, 1.5c green beans (140)

1600 Preworkout: 4 egg whites, 1 packet cream of wheat (150)

Train Delts/Tris/Calves - 4:45pm

1800 Postworkout: 25g MHP Probolic, 1 tsp honey, 1 rice cake (154)

2000: 1 whole egg, 1 egg white (94)

2100: 2/3c cottage cheese, 1 tsp flax oil (148)

TOTALS: 30g fat, 130g carbs (20g fiber), 148g protein

Wednesday, April 26, 2006

Week 1, Day 2 - Power & Conditioning

AM: 30 minute routine practice (strength)

4:00pm: Power & Conditioning Workout - Full Body - Kettlebells & Calisthenics
Swings 53x10 53x15 53x20
Snatch 36x5/5 2-26x6 36x8/8 2-26x8 36x10/10
Dead Power Clean n Jerk 2-36x5 53x2/2 2-36x6 53x3/3 2-36x6
A1: Pullup 1, 2, 3, 4, 5, 6, 1, 2, 3, 1, 2, 1
A2: Pushup 6 sets of 3 Plyos; 6 sets of 3 Speed
B1: Squat/Press Combo 2-36x6 2-26x6
B2: Speed Jerks (1-Arm) 36x6/6 36x6/6
B3: Jump Squats 2-26x6 2-26x6
B4: Light Touch Plyo Jumps 1x down length of floor; 2x down length of floor
Swings 36x15 53x20 53x20 53x20 36x20 36x20 36x20

Duration: 1 hour 10 minutes

Wednesday's Diet

I'm attempting another low carb day before bumping back up tomorrow. Hopefully I can sustain it. :)

0620: 1/3c oats, 20g MHP Probolic (166)

0845: 1.5 oz chicken breast, 1c protein pasta/edamame/soynut salad (200?)

1100: 4 egg whites, 2c brocc/cauli (120)

1300: 2.5 oz chicken breast, 1c green beans (143)

1500 Preworkout: 1 packet cream of wheat, 1/2c cottage cheese, 1 tsp flax oil (205)

-Train Power & Conditioning (Full Body Kettlebells & Calisthenics)

1715 Postworkout: 25g MHP Probolic, 1 tsp honey, 1 rice cake (154)

1900: 5 egg whites, 1.5c brocc/cauli (123)

2045: 2/3c cottage cheese, 1 tsp flax oil (148)

TOTALS: 28g fat, 95g carbs (21g fiber), 156g protein

Week 1, Day 1 - Back/Bis/Calves

This week I started a new training phase. I just finished an 8-week volume phase and took a backoff week last week to rest up a bit before charging into the final months of my contest prep. This week's schedule was screwy due to flying back from Seattle and not being able to train Monday, but next week I'll be back to normal.

The new split is 4 days of lifting (last cycle was 5) with no chest work except for routine strength work, and minimized arm work as well. I will do 2 conditioning routine practices and 2 strength routine practices each week, and run once on the weekend. Wednesday, Saturday and Sunday are off from weights entirely.

[b]Routine Practice - Conditioning - 8:30am-9:30am[/b]

[b]Back/Bis/Calves - 6:45pm-7:35pm[/b]
Seated Close Cable Row 60x15 70x12 80x10 90x10 100x8
Underhand BB Row 65x12 85x10 85x10 95x10 105x8
Bent-Over 2-Arm DB Row 35'sx12 35'sx12 40'sx8 40'sx8
FM 1-Arm Row (R,L) 40x15,15 45x12,12 45x12,12 50x12,12

Barbell Curl 45x10 45x9 45x8
EZ Bar Curl 30x12 40x8 40x8 40x8

Donkey Calf Raise 120x20 160x15 40x12(left only) 160x15 200x12
*Calves were sore from photoshoot, so only did 4 sets.

Total Sets: Back=18 Bis=7 Calves=4(5)

Tuesday, April 25, 2006

Tuesday's Diet - Back on Track

After my weekend in Seattle, my body was all out of sorts and the time change during travel prevented me from sticking to any sort of eating routine. After resting yesterday, I'm happy to be back on board with everything today, and I'm ready to sail through these last 8 weeks to Junior Nationals!!!

Low Carb Day - 100g

0620: 1/3c oats, 20g MHP Probolic (166)

-Routine Practice (1 hour - choreography/conditioning)

1010: 4 egg whites, 1.5c brocc/cauli (107)

1145: 1 whole egg, 2 egg whites, 1/3c oats (178)

1345: 2 oz chicken breast, 2c brocc/cauli (138)

1530: 2 oz chicken breast, 1/3c brown rice (156)

1745 Preworkout: 35g MHP Probolic protein (138)

-Train Back/Bis/Calves*

1930 Postworkout: 25g MHP Simply Whey, 2 tsp honey (144)

2100: 2/3c cottage cheese, 2 tsp flax oil (187)

TOTALS: 30g fat, 95(18) g carbs, 145g protein


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