Thursday's Diet

0630: 1/3c oats, 20g MHP Probolic protein, 2 oz soy milk (188)

0830: 1/8c oats, 1/2c cottage cheese, 4 oz yogurt (175)

1100: 2.5 oz lean beef, 2c cabbage (166)

1345 Preworkout: 1/3c oats, 1/2c cottage cheese, 1/2 tbsp flax oil (229)

1800 Postworkout: 1 scoop Simply Whey, 1 tsp honey (168)

2045: 1/2c cottage cheese, 15g Probolic, 4 oz yogurt, 1c cucumber (215)


TOTALS: 32g fat, 125g carbs (26g fiber), 144g protein

Wk 6, Day 2 - Back & Chest

Had a great workout today... stuck to high-intensity and a slight bit lower weights to keep everything over 10 reps per set... minimal rest. Got a huge friggin' pump and could barely pull in for my last exercise of 1-arm cable rows!

T-Bar Row Machine 25x15 35x12 35x12 45x8
A1: Underhand Barbell Row 70x12 90x12 100x10 110x10
A2: Incline KB Bench Press on Swiss Ball 26'sx12 26'sx12 26'sx12 26'sx12
B1: Close Grip Lat Pulldown 80x15 80x15 90x12 90x12
B2: BOSU Pushup 20, 15, 15, 15
C1: Free Motion 1-Arm Row (R,L) 30x15 40x12 50x12
C2: Free Motion Chest Fly 20x12 20x12 20x12
Bent-Over 1-Arm Cable Row (R,L) 35x12 35x12

Duration: 58 minutes
Total Sets: Back=17 Chest=11

I'm also changing my training split this week, as follows, to better recover between my prioritized body part workouts - back, shoulders & legs.

1 - Full Body Power/Conditioning
2 - Back/Chest
3 - Biceps/Triceps/Calves
4 - Legs
5 - Shoulders/Calves

Wednesday's Diet

Slept in late today since no early morning clients. :)

0830: 1/2c cottage cheese, 4 oz yogurt, 1/8c oats (175)

1100: 2c lettuce, 1/4c corn/beans/avocado, 2 oz lean beef, salsa (150)

1315 Preworkout: 1 packet cream of wheat, 1/2c cottage cheese, 1 tsp flax oil (225)

1500 - Train Back & Chest

1615 Postworkout: 1 scoop MHP Simply Whey, 1 tbsp honey (195)

1800: 2.5 oz lean beef, 2c cabbage (160)

1900 Snack: 1/2 bell pepper & green tea (16)

1945: 1/2c cottage cheese, 4 oz yogurt, 15g MHP Probolic protein (200)


TOTALS:

Wk 6, Day 1 - Power & Conditioning

Didn't get my workout in yesterday due to working in the bedroom. Will make it up this Saturday.

Swings 36x20
Clean n 1-arm Press 36x4,4
1-Hand swing 36x10,10
Squat & 1-arm Press 36x4,4
A1: Power Clean n Jerk 2-36x6 2-36x4 2-36x5 2-36x6 2-36x8
A2: Snatch 26x10,10 36x6,6 36x6,6 36x8,8 36x10,10
Squat n Push Press 2-36x5 2-36x6 2-36x5 2-36x4
Pullups 5, 5, 5, 5
Swing 53x10-36x8/8-26x5/5 70x10 53x10 36x10/10 26x10/10 70x10-53x15-36x20-26x30

Tuesday's Diet

Didn't track my diet yesterday, but I tried to stay low in carbs. I was busy all day redecorating the bedroom, so I grabbed meals about every 2-3 hours. Today I am playing it by ear based on how depleted I am. I may stay at 100 or go up closer to 125.

0630: 1/3c cottage cheese, 4 oz yogurt, 1/8c oats (147)

0830: 5 egg whites, 1 WW tortilla (132)

*1030 Preworkout: 1/2c oats, 1/3c cottage cheese, 1/2 tbsp flax oil (247)

1200 - Train - Power & Conditioning

*1330 Postworkout - 1 scoop Simply Whey, 1 tbsp honey (179)

1600: 2.5 oz lean beef, 3c lettuce, corn/bean/avocado topping, salsa (225)

1800: 4 egg whites, 1 packet cream of wheat, 1c cucumber (165)

2100:



TOTALS:

Wk 5, Day 5 - Legs

A little less focus on volume and a bit more on intensity today. Weight was a little lighter than usual, and we didn't squat today.

A1: KB Swings 36x15 53x15 70x10 70x10-53x10-36x10
A2: KB Clean n Jerk 36x4,4 53x5,5 53x3,3 53x4,4 2-36'sx8
KB Pyramid Deadlift 36x16 53x10 53x10 70x10 70x10
B1: KB Front Squat 2-36'sx6 2-36'sx6 2-36'sx6 2-36'sx6 2-36'sx6
B2: Romanian Deadlift 53x6 53x6 53x6 53x6 53x6
Snatch 36x10,10
Alternating Lunge 36x10,10
Swings 36x30

Duration: 1 hr 10 min.

Friday's Diet - Medium

0700: 1/3c oats, 20g MHP Probolic, 2 oz soy milk (188)

0900: 4 oz yogurt, 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (192)

1115 Preworkout: 5 egg whites, 2/3c kale, 1/3c brown rice (200)

1415 Postworkout: 1 scoop MHP Simply Whey, 1 packet sugar (153)

1630: 2.5 oz lean beef, 1c kale (170)

1815: 2/3c cottage cheese, 1/2c peaches (136)

Wk 5, Day 4 - Back & Chest

AM - 1 hour routine training

PM - Back & Chest
Close Grip Lat Pulldown 80x15 90x12 100x10 100x8
Incline DB Bench Press 35'sx12 40'sx10 45'sx8 50'sx8*
1-Arm DB Row 40x12 45x10 50x8 50x8
Hammer Chest Press 25'sx15 35'sx10 45'sx8 45'sx8
FM Row 50x15 60x12 70x10 70x10
ss w/ FM Chest 40x10 40x10 40x10
Traditional Deadlift 140x10 160x8 160x8
Seated Cable Row 70x12 80x12 100x10

Duration: 1 hr 2 minutes
Total Sets: Back=18 Chest=11

Wk 5, Day 3 - Shoulders & Calves

Seated DB Press 30'sx12 35'sx10 35'sx10 40'sx8*
Full Range Laterals 12'sx10 12'sx10 12'sx10
Upright Row 50x10 50x10 50x10 50x10
ss w/ DB Bent Laterals 10'sx10 10'sx10 10'sx10 10'sx10
Rope High Row 60x12 60x10 60x10
Donkey Calf Raise 100x20 140x15 180x12 220x10

Duration: 33 minutes
Total Sets: Delts=18 Calves=4

Wednesday's Diet - High

0745: 1/2c oats, 20g Probolic protein, 2 oz soy milk (234)

1030: 4 oz yogurt, 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (192)

1300: 2.5 oz ground turkey, 1/2c brown rice (209)

1500 Preworkout: 1 packet cream of wheat, 1/3c cottage cheese, 1/2 tsp flax oil (178)

1800 Postworkout: 1 scoop Simply Whey, 1 packet sugar (153)

2000: 4 egg whites, 1/3c oats, 1c strawberries (198)

2200: 2/3c cottage cheese, 15g Probolic protein, 1 oz soy milk (178)


TOTALS: 27g fat, 141g carbs (18g fiber), 136g protein

Wk 5, Day 2 - Power & Conditioning

Swings
Power Clean n Jerk
Snatches
Unilateral Clean n Push Press
Pullups
Walking Swings w/ Pushup & Ab Intervals

Duration: 1 hr. 15 min.

15 minutes flexibility work

Tuesday's Diet - Medium

0630: 1/3c oats, 1/3 scoop Probolic protein, 1 oz soy milk (148)

0830: 1/3c cottage cheese, 4 oz yogurt, 1 medium apple (195)
-Multi-vitamin

1255: 5 egg whites, 1 slice turkey bacon, 1 ww tortilla (166)

1430: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (181)

1645 Postworkout: 1 oz Simply Whey, 1 packet sugar (138)

1830: 2.5 oz ground turkey, 1/2c spinach, 1/3c brown rice (200)

2045: 1c cottage cheese, 1/2c strawberrries (187)


TOTALS: 28g fat, 125g carbs (24g fiber), 130g protein

Wk 5, Day 1 - Arms

Worked out at home tonight. Arms are about the only body parts I can do with my limited equipment at home, and still get a complete workout - pretty cool!

Barbell Curl 45x12 45x12 55x8 55x6
EZ Bar Curl (Bar weighs ~ 25#) 45x8 45x8 45x10 45x12
DB Alternating Curl 10'sx20 10'sx20

Lying Tri Extension 35x12 40x10 (Last 2 sets, regular skullcrushers) 40x10 40x10
ss w/ Close Grip Bench 35x15 40x15 40x15 40x15
Bench Dips (Unstable) 2 sets of 15

Duration: 37 minutes
Total Sets: Bis=10 Tris=10

Monday's Diet - Low

0815: 1/3c oats, 1/3 scoop MHP Probolic, 1 oz soy milk (148)

1230: 1/8c Kashi Nuggets, 1/2 scoop MHP Probolic, 4 oz yogurt (183)

1430: 1 small apple (63)

Preworkout 1530: 1/3c brown rice, 2 oz chicken (164)

Postworkout 1845: 1c skim milk, 1 scoop MHP Simply Whey (216)

2045: 1/2c cottage cheese, 4 oz yogurt, 1/3 scoop MHP Probolic, 1c strawberries (230)

Wk 4, Day 5 - LEGS!

Trained today at 5:30am since we're leaving for Shenandoah after getting taxes done this afternoon. Definitely couldn't skip leg day! :D

Warmup: 10 minutes treadmill walking & 2 sprint intervals
KB Swings 36x20 53x15 70x10 53x15
Clean n Jerk 36'sx6 36'sx6 36'sx6 36'sx6 36'sx8
Cage Squats 140x10 160x8 180x8 190x6 220x4
A1: 1-leg SLDL 36'sx8 36'sx8 53'sx6 53'sx6
A2: Pyramid Deadlift 53x12 53x12 70x12 70x12
KB Farmer's Lunge w/ 26's - 1x down gym & back

Duration: 1 hr. 15 min.
Total Sets=23

Wk 4, Day 4 - Back & Chest

On a low-carb day, this sucked kettleballs! :)

Hammer Pullups 8, 6, 6
Wide Lat Pulldown 80x12 90x10 100x10 100x8
A1: Flat Bench Press 65x15 95x10 105x10 135x5*
A2: Barbell Row 70x12 90x10 100x10 110x8
B1: Incline KB Press on Ball 26'sx10 36'sx10 36'sx8
B2: Seated Close-Grip Cable Row 80x12 90x10 100x10
Free Motion Lat Pulldown 50x12 50x10 50x10
Free Motion Pushup 12, 10

Duration: 50 minutes
Total Sets: Back=17 Chest=9
*Completed reps with spotter assistance

Wk 4, Day 3 - Delts, Traps & Calves

Seated DB Shoulder Press 30'sx12 30'sx12 35'sx10 40'sx6
Full Range Laterals 12'sx10 12'sx10 12'sx10
Upright Row 50x10 50x10 50x10 50x10
ss w/ DB Bent-Over Laterals (last 3 sets) 10'sx10 10'sx10 10'sx10
Rope High Row 50x12 60x10 60x10

DB Shrugs 35'sx15 45'sx12 55'sx10

Standing Calf Raise* 100x15 140x10 80x10
*Still sore from Monday, so went light on weight and volume.

Duration: 40 minutes
Total Sets: Delts=17 Traps=3 Calves=3

Thursday's Diet - Low

0615: 1/3c oats, 1/3 scoop Probolic protein, 1 oz soy milk (148)

0845: 1/2c cottage cheese, 4 oz yogurt, 1/8c Kashi Nuggets cereal (192)

1045: 2 oz chicken, 1/2 can green beans (118)

1300: 6 egg whites, 1 ww tortilla (149)

1445: 2.5 oz ground turkey, 2/3c spinach (138)

1630 Preworkout: 1/2c cottage cheese, 1/4c oats, 1/2 tbsp flax oil (209)

1730 - Train Back & Chest

1845 Postworkout: 1 oz MHP Simply Whey, 1 packet sugar (138)

2030: 5 egg whites, 4 oz yogurt (142)


TOTALS: 30g fat, 98g carbs (22g fiber), 154g protein

Fixed Meals

In my quest to keep my diet as well-balanced and complete as possible, to include as many vitamins and nutrients as I can, to aid in fat loss and muscle retention and to assist in sports performance, I have formulated several new fixed meals that will remain daily staples in my diet from here on out.

Typically, I eat 8 meals a day, spaced out about every 2 - 2.5 hours. My most important meals are breakfast, preworkout and postworkout, so I carefully consider the type of protein and carbohydrates, as well as ratios, for those meals. In addition to this, I'll be adding an oxygenating food combination to my diet twice daily to assist in recovery and performance. This formulation is based on years of proven research and is commonly used to treat and cure cancer patients, and of course it is all natural.

My daily fixed meals will be:

Breakfast: Oatmeal & 3-sourced protein powder - the amounts will vary based on my carbohydrate intake for that day, but I need slow-digesting carbs first thing in the morning to get out of a glycogen deficit. Many competitors eat whey in the morning for its fast-digesting capabilities, but the downside to this is sometimes it digests too quickly before the next meal. My solution is to take MHP Probolic-SR - a protein powder that contains whey, soy and casein, for a continual release of amino acids to keep me in a positive nitrogen balance always.

Preworkout: Cottage cheese & flax oil + complex carbohydrate - this cottage cheese & flax combination is the miracle food combo that helps oxygenate the body faster than any other food source. The flax oil is organic and cold-pressed to ensure stability and highest quality. When combined with cottage cheese (yogurt is also an option here) the protein makes the flax more easily digestable and readily available for the body. By adding a complex carbohydrate here - either 7-grain cereal, brown rice, or oats, I am getting a completely balanced whole-food meal to fuel my training session.

Postworkout: Sugar & Whey protein - The importance of nutrient selection and timing is unparalleled when it comes to postworkout. My post-workout meal has been the same for the past year, except for a few variations in the off-season that I could count on one hand. My protein of choice is MHP Simply Whey. The fast-absorbing whey contains added glutamine peptides, perfect for post-workout to get the amino acids to the muscles as quickly as possible. Pair that with a fast-carb for quick glycogen restoration and to assist with the post-workout insulin spike, and you have the perfect post-workout meal. My sugar sources are usually sucrose, but sometimes I change it to dextrose or even fructose.

Last meal of the Day: Quality protein + flax oil - For the same reasons I choose this combo pre-workout, I'm choosing it again as my last meal of the day. There are several reasons for this. First, to keep the body oxygenated it is recommended to get at least 2 tbsp of flax oil and at least 1/4c cottage cheese in 1 serving, and to eat that combo several times throughout the day. To keep my flax intake higher without making 1 meal too high in fat, I spread it over 2 meals. Second, I feel that a slow digesting protein with a healthy fat make an excellent combination to eat before going to bed. The fat helps slow the digestability of the protein to give you a slower release of amino acids during the night. No added carbs ensures there will be no excess fat storage. Protein source for this meal will either be cottage cheese or yogurt, or a combination of the two.

Well, that takes care of 4 of my 8 daily meals. The other 4 meals will focus on a variety of quality lean meat and protein sources, as well as fresh fibrous vegetables. This will give me a varying array of amino acids to speed up my muscle recovery between workouts, and the veggies will provide lots of fiber to keep me full, as well as vitamins and nutrients my body needs. Depending on my carb intake that day, I will add complex carbs to 1 or 2 of these 4 meals, and they will come in the form of brown rice or sweet potatoes.

My current protein sources are:
Egg whites
Chicken breast
Ground turkey
Ground beef
*To keep my animal fat down so I can take the flax combo twice daily without going over my fat allotment, I will begin substituting the ground meats with other lower-fat options, such as more chicken breast, egg whites, and white fish such as tilapia.

My current veggies are:
Spinach
Broccoli
Green Beans
Bell Peppers
*To keep my fiber intake high and to get as many nutrients as possible, I will begin adding in leafy greens, cauliflower, and I will always choose fresh or frozen veggies (not canned).

My current carbs are:
Oats
Brown Rice
Kashi 7-Grain Cereal
*I will occasionally substitute these with sweet potatoes. These 4 are my favorites so I rarely substitute them with anything else.

Fat sources:
All added fat will come from the flax oil. The rest of my fat intake will come from the small amounts found in protein powders and lean meats.

Wednesday's Diet - High

0700: 1/2c oats, 1/3 scoop Probolic protein (183)
-2 MHP Releve tablets

0825 - Long Routine Practice (55 minutes)

0945: 1/3 tbsp flax oil, 1/2c cottage cheese, 4 oz yogurt, 1/8c Kashi Nuggets cereal (232)
-2 MHP Activite multi's, 175mg coral calcium, 500mg ester-vit c

1200: 2 oz chicken breast, 1c broccoli, 1/3c brown rice (207)

1400 Preworkout: 2 oz chicken breast, 1/2c brown rice (200)

1515 - Train Shoulders, Traps, Calves

1630 Postworkout: 1 oz MHP Simply Whey, 1.5 tbsp honey (210)

1830: 2 oz chicken breast, 2c broccoli (179)

2030: 1c cottage cheese, 1/3 tbsp flax oil (204)


TOTALS: 29g fat, 147g carbs (23g fiber), 150g protein

Wk 4, Day 2 - Routine Practice, Power/Conditioning

0745 - Short Routine Practice (25 minutes)

1545 - Power & Conditioning Workout
Swings 36x20 53x15 70x10 70x10 70x10
A1: Power Clean n Jerk 2-36'sx5 2-36'sx6 2-36'sx6 2-36'sx6 2-36'sx6
A2: Snatch (L,R) 36x5,5 36x6,6 36x8,8 36x10,10 36x6,6
B1: Clean n Push Press (R,L) 53x2,2 53x3,3 53x3,3 53x3,3 53x3,3
B2: Hammer Pullups 5 6 7 5 5
Conditioning:
Swings 1 minute x 36# for 2 sets (set 1=37 set 2=40)
Snatch 2 minutes x 26# for 1 set (25 per side)

Duration: 1 hr 15 m in

Tuesday's Diet - Medium

0600: 4 oz yogurt, 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (192)

0745: 1 medium apple, 1.5 oz chicken (150)

-175mg coral calcium, 500mg vit c

0930: 4 egg whites, 1 slice turkey bacon, 1 ww tortilla (150)
-MHP Activite multi-vitamin

1100: 1 container sf jello pudding (50)

1300: 1/3c oats, 1/3 scoop Probolic protein, 1 oz soy milk (148)

1430 Preworkout: 1/3c brown rice, 2.5 oz chicken (187)

-Train Power/Conditioning

1700 Postworkout: 35g MHP Simply Whey, 1 packet sugar (165)

1915: 2.5 oz ground turkey, 1/2 can green beans (126)

2100: 2/3c cottage cheese, 1/3 tbsp flax oil (156)


TOTALS: 31g fat, 122g carbs (20g fiber), 149g protein

Wk 4, Day 1 - Biceps, Triceps, Calves

Switched Days 1 and 2 because Friday and Monday were two intense days that offered me little recovery between... now I've given myself an extra day, and I can hit a hard routine practice first thing Monday once I get my new choreography.

Morning - Short Routine Practice (20 minutes)

Evening - Weights (Arms & Calves)
EZ Bar Curl 40x12 40x10 50x8 50x8
Straight Cable Curl 50x8 40x10 40x10 40x10
Dips 10, 10, 8 + 1 set of 15 Bench Dips
1-Arm Reverse Grip Press Downs 10x12,12 10x12,12 15x10,10 15x12,12
Donkey Calf Raise 100x10 140x15 180x12 200x10
Seated Calf Raise 45x12 45x12

Duration: 35 minutes
Total Sets: Bis=8 Tris=8 Calves=6

Monday's Diet - Low

0630: 4 oz low sugar yogurt, 1/3 scoop Probolic protein (116)

0825: 1/3c oats, 1 oz Probolic protein (198)
MHP Activite multi, 175mg coral calcium, 500mg ester-c

1030: 3 oz ground turkey, 1/2 can green beans, 1 bell pepper (178)

1200 - Short Routine Practice (30 minutes)

1245 Preworkout: 2 oz chicken, 1/2c brown rice (200)

1400 Train

1500 Postworkout: 1 oz Probolic protein, 1 packet sugar (146)

1630: 1/2c cottage cheese, 4 oz yogurt, 1/8c Kashi Nuggets cereal (192)

1830: 2.5 oz chicken, 2/3c spinach (153)

2030: 2/3c cottage cheese (108)


TOTALS: 30g fat, 100g carbs (15g fiber), 156g protein

Wk 3, Day 5 - L-E-G-S!

Backoff week. Still a butt-kicker!

Kettlebell Swings 36x20 53x15 70x10
Pyramid Deadlift 36x12 53x12 70x13 70x10 70x10
1-Leg SLDL 36'sx6,6 36'sx6,6 36'sx6,6 36'sx6,6 36'sx6,6
Giant set:
Clean n Jerk 36'sx5 36'sx6 36'sx6
Snatch 36x5,5 36x6,6 36x6,6
KB Front Squat 36'sx5 36'sx6 36'sx6
Walking Lunge 26'sx50ft. 26'sx50ft 26'sx50ft (app. 10 down, 10 back)

Duration: 1 hour

Friday's Diet - Medium

0700: 1/3c oats, 1 oz MHP Probolic protein, 2 oz soymilk (222)

0915: 4 oz low sugar yogurt, 1/3c cottage cheese, 1 tsp flax oil (174)
(MHP Activite multi, 175mg coral calcium, 500mg vit c)

1130: 4 egg whites, 1 ww tortilla, 1/2 apple (157)

1400 Preworkout: 2.5 oz ground turkey, 1/3c brown rice (174)
(MHP Releve, MHP Anadrox)

-Train Legs (MHP TRAC Extreme, Bev Glut+BCAA's)

1630 Postworkout: 3/4 oz MHP Probolic protein, 2 packets sugar (158)

1815: 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (132)




TOTALS:

Wk 3, Day 4 - Back & Chest

Close-Grip Pullups 10, 8, 8 (w/ spotter)
Wide Lat Pulldown 80x10 80x10 90x10 100x7
Hammer Chest Press 35'sx12 45'sx10 45'sx8 45'sx8
Barbell T-Bar Row 95x12 105x10 105x10 110x8
Incline DB Bench Press 35'sx12 45'sx10 45'sx6
Deadlift 125x12 175x8 175x7
FM Chest Fly 20x15 25x11 25x10

Duration: 57 minutes
Total Sets: Back=14 Chest=10

Thursday's Diet - Low

0615: 1/2c cottage cheese, 4 oz low-sugar yogurt, 1/8c Kashi Nuggets cereal (192)

0840: 4 egg whites, 1 slice turkey bacon, 1 ww tortilla (150)
-2 Activite Multi's, 175mg Coral Calcium, 500mg Ester-C

1100: 2.5 oz ground turkey, 2/3c spinach (138)

1200 - Fitness Routine Practice

1330: 2 oz chicken breast, 2c lettuce, 1/2 bell pepper (137)

1530 Preworkout: 2 oz chicken breast, 1/2c brown rice (166)

1630 - Train Back & Chest
-1/2 scoop MHP TRAC, 2 MHP Releve joint aid, 2 MHP Anadrox

1745 Posworkout: 1 oz Probolic protein, 2 packets sugar (158)

1930: 2.5 oz ground turkey, 1/3c black beans (175)

2100: 1/2c cottage cheese, 4 oz low sugar yogurt (142)


TOTALS: 32g fat, 97g carbs (23g fiber), 156g protein

Wk3, Day 3 - Shoulders

KB Double Press 26'sx10 26'sx8 26'sx8 26'sx8
Seated DB Shoulder Press 30'sx10 30'sx10 35'sx8
Seated Bent Laterals 12.5'sx12 12.5'sx12 12.5'sx10 12.5'sx10
Hammer Shoulder Press 25'sx12 35'sx10 35'sx8.5 25'sx10

Duration: 30 minutes
Total Sets Delts=15

Wk 3, Day 2 - Arms & Calves

Barbell Curl 45x12 45x12 55x8 55x7
Concentration Curl (L,R) 15x10,10 15x10,10 17.5x8,8
Dips 12, 10, 8
1-Arm Reverse Grip Press Downs (L,R) 15x12,12 15x8,8 10x12,12 10x12,12
Standing Calf Raise 100x15 140x10 140x10
ss w/ Seated Calf Raise 25x15 25x12 25x12

Duration: 40 minutes
Total Sets: Bis=7 Tris=7 Calves=6

Sport-Specific Training: 30 minutes flexibility & fitness routine training

Wednesday's Diet - High

0615: 1/2c oats, 1 oz Probolic protein (245)

0845: 1/2c cottage cheese, 1/8c Kashi Nuggets cereal, 4 oz low sugar yogurt (192)
-2 Activite multi's, 175mg Coral calcium, 500mg Ester-C

1115: 5 egg whites, 1 ww tortilla, 1/2 apple (173)

1330: 2 oz ground turkey, 2/3c spinach, 1/4c black beans (175)

1530 Preworkout: 2 oz chicken, 1/2c brown rice (166)

1630 - Train Shoulders & Abs

1730 Postworkout: 1 oz Probolic protein, 2 packets sugar, 1/2 apple (198)

1930: 2 rice cakes, 1 tbsp peanut butter (165)

2100: 2/3c cottage cheese (108)


TOTALS: 32g fat, 152g carbs (28g fiber), 145g protein

Diet Changes

After baseline dieting for the past 2 1/2 weeks, my average carb intake is 125g per day. Anything lower than that is pushing my limits. What I plan to do is a cycle of low, medium and high carbs @ 100/125/150.

Monday - 100g
Tuesday - 125g
Wednesday - 150g
Thursday - 100g
Friday - 125g
Weekends - Unrestricted for now

I'm starting this week and we'll see how it goes, and if any changes need to be made.

Tuesday's Diet - Medium

0550: 1/3c oats, 1/2 scoop Probolic, 2 oz soy milk (183)

0800: 1 slice turkey bacon, 4 egg whites, 1 ww tortilla (150)
-2 Activite multi's, 175mg coral calcium, 500mg ester-c

1000: 2.5 oz chicken, 1/4c brown rice, 1c sauteed broccoli (229)

1300: 2 oz chicken, 1 can green beans (144)

1500: 1 packet cream of wheat, 3 egg whites (134)

1700 Preworkout: 1/3c cottage cheese, 1/4c Kashi Nuggets cereal (159)

-Train Arms & Calves

1915 Postworkout: 1 scoop Probolic protein, 1 packet sugar (173)

2100: 2/3c cottage cheese, 1 pineapple slice (135)


TOTALS: 26g fat, 126g carbs (26g fiber), 150g protein

Monday's Diet - Low

0730: 1/2c cottage cheese, 2 slices pineapple, 6 baby carrots (147)

1000: 1/3c oats, 4 egg whites, 1 tsp flax oil (213)

-Short routine practice

1230 Preworkout: 1/2c brown rice, 1/2 can tuna (171)

-Power & Conditioning Workout

1545 Postworkout: 1 scoop Probolic protein, 1 packet sugar (174)

1730: 2.5 oz chicken, 1c sauteed broccoli (192)

2015: 1c cottage cheese, 1/3 scoop Probolic protein, 2 oz soy milk (230)


TOTALS: 27g fat, 81g carbs (12g fiber), 142g protein

Wk 3, Day 1 - Power & Conditioning

This morning I did a short routine practice, as follows:

5 minutes cardio warmup on bike
15 minutes flexibility & splits
30 minutes strength work
-headstand, planches, straddle & pike presses, 1-arm pushups

Power & Conditioning Workout
A1: Combo Clean, Squat, Press 2-36x4 2-36x5 2-36x6 2-36x6
A2: Pullups 1,2,3 1,2,3,4 1,2,1,3,1 1,1,1,1,1,1,1,1
B1: Windmill 36x5,5 36x6,6 36x6,6
B2: Power Clean n Jerks 36x5,5 2-36x4 2-36x4
Snatch 26x13 in 30 seconds, 26x25 in 1 min
Swings 36x40 in 1 min, 36x37 in 1 min Drop Set: 53x10-36x10-26x20-18x20

Duration: 1 hour 10 min

Wk 2, Day 5 - Legs

Swings 36x20 53x15 70x10 53x20 36x15
Clean n Jerks 2-36x6 2-36x6 2-36x6 2-36x6 2-36x6
Squats 140x10 160x9 180x8 190x6 210x6

Giant Set:
Front Squats 2-53x5 2-53x4
1-Leg SLDL 2-53x5, 5 2-53x4,4
KB Deadlift 2-53x10 2-53x8

KB Farmer's Lunge 2-36's 1x down, 1/2 back

Monday's Diet

0730: 1/2c cottage cheese, 2 pineapple slices, 6 baby carrots (147)

1000: 1/3c oats, 4 egg whites, 1 tsp flax oil(213)
-2 Activite Multi's, 175mg Coral Calcium, 500mg Ester-C

1245 Preworkout:

1400 - Train Power & Conditioning

1530 Postworkout: 1 scoop Probolic-SR, 1 packet sugar (173)

Friday's Diet

0600: 1/3c oats, 1/2 scoop Probolic protein, 3 oz soymilk (196)

0810: 1 boiled egg + 1 white, 1/2 medium apple (134)
-2 Activite Multi's, 500mg Vit C, 175mg Coral Calcium

1015: 1/2c cottage cheese, 1/2c strawberries, 1/8c Kashi Nuggets cereal, 1 oz deli chicken meat (225)

1245 Preworkout: 4 egg whites, 1 packet cream of wheat, 1 packet low-sugar oatmeal (250)
-MHP Releve Joint Aid

-Train Legs
MHP Trac Extreme-NO, Bev Glut+BCAA's

1600 Postworkout: 1 scoop Probolic protein, 2 packets sugar (192)

1745: 2.5 oz chicken breast, 1/2 can green beans (141)

1945: 1/2c cottage cheese, 1c strawberries (128)

2115: 6 egg whites, 1 ww tortilla (149)


TOTALS:

Wk 2, Day 4 - Back & Chest

Close Lat Pulldown 80x12 90x10 100x8 100x8
Barbell Row 65x12 85x10 105x8 105x8
1-Arm Flat DB Bench Press (L,R) 30x12 35x10 40x8 Both Arms: 55'sx7
T-Bar Row Machine 35x12 45x10 55x8
FM Pushup 12, 12, 8
1-Arm DB Row (R,L) 40x12 50x8 50x8
Incline DB Fly 17.5'sx15 25'sx10 30'sx10

Duration: 55 minutes
Total Sets: Back=14 Chest=10

Wk 2, Day 3 - Shoulders, Abs

Seated DB Shoulder Press 30'sx12 30'sx12 35'sx8 40'sx6
FM Shoulder Press 50x10 50x10 60x6 40x10
KB 1-Arm Shoulder Press 36x5,5 36x5,5 36x5,5
Upright Row 50x12 50x10 60x8

Hanging Leg Raise 10, 5
ss w/ Bent Knee Raise 10, 5, 10

Duration: 35 minutes
Total Sets: Shoulders=14 Abs=4

Thursday's Diet

0600: 4 oz low-sugar yogurt, 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (192)

0800: 1/3c oats, 1/2 scoop Probolic protein, 2 oz soymilk (185)

1045: 2.5 oz chicken breast, 1/2 can green beans, 1/4c black beans (198)

1300: 5 egg whites, 1 ww tortilla, 1/2c strawberries (155)

1515 Preworkout: 1/2c brown rice, 2 oz chicken breast (166)

1630 - Train Back & Chest

1745 Postworkout: 1 scoop Probolic protein, 2 packets sugar (196)

2000: 1/2c cottage cheese, 1 tbsp peanut butter (177)


TOTALS: 30g fat, 110g carbs (23g fiber), 146g protein

Wednesday's Diet

0600: 1/2c oats, 1/2 scoop Probolic Protein, 2 oz soy milk (229)

0930: 1 whole egg + 1 egg white, 1/2 apple (134)
-2 Activate Multi's, 500mg Vit C, 175mg Coral Calcium

1130: 2.5 oz lean beef, 1/2 can green beans, 1/4c black beans (183)

1345: 5 egg whites, 1 ww tortilla, 1/2c strawberries (155)

1600 Preworkout: 3 oz lean beef, 1/3c brown rice (169)

-Train 1700-1800 - Shoulders, Abs

1815 Postworkout: 1 scoop Probolic protein, 2 packets sugar (196)

2030: 1c cottage cheese, 1/2c strawberries (187)


TOTALS: 31g fat, 115g carbs (25g fiber), 137g protein

Wk 2, Day 2 - Arms & Calves

Standing Preacher Curl 30x15 30x12 40x10 40x8
Incline DB Alt Curl 15x10ea. 15x8ea. 15x10ea.
Dips 12, 10, 8
Rope Press Downs 40x12 40x10 45x8 45x8
Donkey Calf Raise 100x20 160x12 180x10 120x15

Total Sets: Bis=7 Tris=7 Calves=4
Duration: 35 minutes

Wk 2, Day 1 - Power & Conditioning

Swings 36x20 53x15 70x12
Windmills 18x5ea. 26x5ea. 26x5 ea. 36x5ea.
A1: Clean n Jerk 36'sx5 36'sx6 36'sx7 36'sx7
A2: Snatch 36x5ea. 36x6ea. 36x8ea. 36x8ea.
B1: Russian Mil Press 36x5ea. 36x5ea. 53x1,0-36x5ea.
B2: Pullups 1,2,3,1,2 1,2,3,1,2 1,2,3,1,2,3,1
Swings 36x12 sets of 12 reps

Tuesday's Diet

0600: 4 oz low-sugar yogurt, 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (192)

0750: 1/2 apple, 1 boiled egg (117)
-MHP Activate Multi, 500mg Vit C, 175mg Coral Calcium

0945: 1/2c oatmeal, 1/2 scoop Probolic protein, 2 oz soymilk (229)

1200: 5 egg whites, 1 ww tortilla, 1/2c strawberries (155)

1415 Preworkout: 3 oz turkey breast, 1/2c brown & wild rice (164)

-Train 1530-1630

1645 Postworkout: 1 scoop Probolic protein, 2 packets sugar (196)

1830: 2.5 oz lean beef, 1/2c spinach, 1/8c black beans (186)

2100: 2/3c cottage cheese, 1/3c strawberries (105)


TOTALS: 30g fat, 127g carbs (25g fiber), 150g protein

Monday's Diet

0815: 4 oz low-sugar yogurt, 1/2c cottage cheese, 2/3c strawberries, 1/8c Kashi nuggets cereal (222)

1030: 1/2c oats, 1/2 scoop Probolic protein, 2 oz soy milk (229)
-MHP Activate Sport, 500mg Vit C, 200mg Coral Calcium

1300 Preworkout: 1 boiled egg, 1/2 apple (117)
-MHP Releve Joint Aid

*1330 - Train Power & Conditioning
-MHP TRAC, Bev Glut+BCAA's

1500 Postworkout: 1 scoop Probolic protein, 2 packets sugar (197)

1645: 5 egg whites, 1 WW tortilla (132)

1845: 3 oz turkey breast, 1c spinach, 1/4c black beans (204)

2100: 1c cottage cheese (144)
-MHP Activate Sport, 500mg Vit C, 200mg Coral Calcium


TOTALS: 25g fat, 123g carbs (29g fiber), 150g protein

Friday's Diet

0730: 1/2c oats, 1/2 scoop Probolic protein, 2 oz soymilk (231)

1030: 4 egg whites, 1 slice turkey bacon, 1c strawberries (146)

1200: 1 container sf pudding, 1/2c cottage cheese, 1/8c Kashi nuggets cereal (185)

1430 Preworkout: 3 egg whites, 1 packet cream of wheat, 1 oz turkey breast (163)

1745 Postworkout: 1 scoop Probolic protein, 1 packet sugar (173)

1945: 3.5 oz turkey breast, 1c broccoli (182)

2115: 1 tbsp peanut butter, 1/2c cottage cheese (177)


TOTALS: 29g fat, 115g carbs (17g fiber), 140g protein

Wk 1, Day 3 - Back & Chest

Wide Grip Lat Pulldown 70x15 80x12 100x10 100x10 100x8
Seated Hammer Row 25'sx10 25'sx10 25'sx10 30'sx8
Incline DB Bench Press 30'sx12 35'sx10 45'sx8 50'sx8
A1: Barbell Bench Press 65x13 85x12 105x10 115x4, 3
A2: Barbell Row 70x12 90x12 100x9 100x8
BOSU Pushup BWx18, BWx14

Duration: 52 minutes

Wk 1, Day 2 - Shoulders & Arms

Seated DB Shoulder Press 25'sx15 30'sx12 35'sx8 40'sx5.5
Hammer Shoulder Press 25'sx10 25'sx10 30'sx8 30'sx7
Upright Row 50x12 50x10 60x8 60x8

Barbell Curl 45x10 45x8 45x8
Rope Curl 45x12 45x10 45x10 50x6-35x8

Lying Tricep Extension 30x12 40x9 40x8
Reverse Grip Press Down 40x12 50x12 60x6-50x4

Duration: 57 minutes

Thursday's Diet

0600: 1 container sugar-free pudding, 1/2c cottage cheese, 1/8c Kashi Nuggets Cereal (185)

0830: 3 egg whites + 1 whole egg, 1c strawberries (172)

1030: 1/2c oats, 1/3 scoop Probolic protein, 2 oz soymilk (212)

1300: 1.5 oz lean beef, 1 oz turkey breast, 1/3c black beans, 2 oz asparagus (172)

1500 Preworkout: 2.5 oz turkey breast, 1/2c brown & wild rice (149)

*1600 - Train Back & Biceps

1730 Postworkout: 1 scoop Probolic protein, 2 packets sugar (196)

2000: 5 egg whites, 1c tomatoes & okra, 1c strawberries (139)

2115: 1/2c cottage cheese (154)


TOTALS: 23g fat, 146g carbs (23g fiber), 146g protein

*Bumped cals up a bit higher today (extra carbs & protein) as energy levels are dipping a bit towards end of week. Don't want to get in a huge deficit that rebounds with bingeing, so I'm keeping ahead of myself now.

Wednesday's Diet

0600: 1 container sugar-free pudding, 1/2c cottage cheese, 1/8c Kashi Nuggets Cereal (185)

*45 minutes routine skills & drills

0900: 4 egg whites, 1 slice turkey bacon, 1 packet cream of wheat, 1c strawberries (230)

*Back to sleep

1245: 3 oz lean beef, 4 oz asparagus, 1c spinach (181)

1445: 1/3c oats, 1/2 scoop Probolic protein, 2 oz soy milk (194)

1645: 2 oz turkey breast, 3 oz asparagus, 1/3c black beans (165)

1845: 3 oz turkey breast, 1/2c brown & wild rice (164)

2100: 1/2c cottage cheese, 1 tsp flax oil, 1c strawberries (200)


TOTALS: 29g fat, 131g carbs (23g fiber), 132g protein

Tuesday's Diet

Gotta get up early for a 6:30am client, so I'm figuring out the diet and packing food tonight!

0600: 1 container sugar-free pudding, 1/2c cottage cheese, 1/8c Kashi Nuggets Cereal (185)

*Client at 0630, then work on flexibility & strength moves for 30 minutes

0800: 4 egg whites + 1 whole egg, 1c strawberries (189)

*Back to sleep

1130: 1/2c oatmeal, 1/2 scoop Probolic protein, 2 oz sugar-free soy milk (231)

1400: 3 oz lean beef, 5 oz asparagus1c spinach (191)

1630 Preworkout: 4 oz turkey breast, 1/2c brown & wild rice (194)

1730 - Train Back & Chest

1900 Postworkout: 1 scoop Probolic protein, 2 packets sugar (196)

*Client at 1930

2100: 1/2c cottage cheese, 1 tsp flax oil, 1c strawberries (188)


TOTALS: 29g fat, 114g carbs (22g fiber), 123g protein

Wk 1, Day 1 - Power & Conditioning

Warmup: 3 sets of Swings
A1: KB Snatch 26x5,5 26x5,5 36x3,3 36x4,4 36x5,5
A2: KB Clean n Jerk (Unilateral) 26x5,5 36x5,5 36x4,4 36x5,5 36x5,5
B1: Clean n Russian Military Press 36x5,5 36x5,5 36x5,5 36x5,5
B2: Pullups 1, 2, 3, 4, 1, 2, 3, 1, 1, 1, 1, 1, 4, 1, 1
Swings 10 sets of 10, 10 second rest between sets (1st set with 26#, last 9 sets with 36#)

Duration: 1 hour 10 minutes

Dieting Again!

This weekend went great. Stuck to good clean foods all weekend for the most part. I had a planned cheat Sunday, and all it consisted of was a can of Campbell's Chicken & Dumplings soup with 2 slices of dry Sourdough bread.

Weight this morning was 152.0, so that's the starting point. Hoping to be where I was in November at 137 this year, but I might have to take it down to 135.

Here's today's diet:

0830: 1/2c oats, 1/2 scoop Probolic protein, 3 oz sugar-free Silk soy milk (240)

1100 Preworkout: 1/2 can light tuna, 1/2c brown/wild rice, 1/2c chopped spinach (186)

1330 Postworkout: 1 scoop Probolic protein, 2 packets sugar (196)

1500: 4 egg whites, 1 slice turkey bacon, 1 packet cream of wheat (178)

1700: 1/2 can light tuna, 1c chopped spinach (170)

1915: 2.5 oz Laura's lean beef, 1/3c black beans (175)

2100: 1/2c cottage cheese, 1 tsp flax oil, 1c strawberries (185)


TOTALS: 29g fat, 126g carbs (24g fiber), 145g protein

Diet is ON!

OK, I was so P.O.'d at myself after the other day, I vowed to take it one day at a time and stick to my plan perfectly. So far, it's working! Here is the diet so far this week:

Goal numbers: 30-35g fat, 115-135g carbs, >20g fiber, 120-150g protein

Thursday: 30g fat, 133g carbs (29g fiber), 138g protein
Friday: 33g fat, 119g carbs (29g fiber), 123g protein

Two more days, then an initial weigh-in and photos on Monday morning to kick things off!

The Next Phase

My "official" precontest training phase begins next Monday, Feb. 20. I am definitely motivated and excited about the change. One of the great side benefits of periodization is NEVER getting bored with a current training program. It's still why, for me, weight training will always and forever be the meat and potatoes of my fitness program, whether I'm competing, losing post-pregnancy weight, or squatting as a 75-year old granny. (Which I can guarantee now that I will be doing at that age!)

So here goes. This next phase will be a 4-day split, still allowing me enough time for sport-specific training. I am throwing in a complete core and conditioning day to assist with strength and power development for my fitness routine, while helping me keep the volume high for shoulders, back and legs. Here's the split:

Mon - Power/Conditioning & Core Work
Tue - Chest/Back
Wed - Off
Thu - Legs
Fri - Shoulders/Arms

Not sure where calves will fit in, but I want to train them twice per week. Ab work will be done on Monday, as well as on Wednesday's routine practice day.

Am I Dieting or What?!

As I sit here and enjoy my pizza cracker Combos, I type about the realization that if I am going to diet, I am doing it all or none. Just by telling myself I have some leeway, I take it every chance I can get. This is wasting my time - wasting the time I spend shopping, planning, preparing and cooking perfectly proportioned meals... to blow it away with a cheat at the end of the day. Very frustrating indeed. So I am in the process of re-evaluating my diet numbers and mentally preparing myself to dive head-first into my strict competition diet plan. I have plenty of time - 17 weeks to lose about 15 lbs. - but doing it slow and easy is for me the best way, as I've found out in the past when leaving it to "crunch time." NO FUN at all, trust me! So I will start anew with baseline weight, bodyfat, and diet on Monday. In the meantime, I will get used to eating clean and planning the time for food preparation once again. This is also the end of my 2nd active rest/intensity training week, so new diet will accompany a spankin' new program. Gotta gear myself up for this mess!

Friday's Diet

0800: 1/2c oats, 2/3 scoop MHP Probolic protein, 3 oz soy milk (242)

1030: 1/2 MHP Macrobolic bar (125)

*1 hour Yoga

1130: Other 1/2 MHP bar, 12 grapes (168)

1315 Preworkout: 3 oz Laura's Lean beef, 1/2c brown rice (229)

*Train Legs

1615 Postworkout: 1 scoop MHP Probolic-SR, 1 tbsp honey (214)

1830: 1c 1% cottage cheese, 1 tbsp FiProFlax, 1 container jello sf pudding (269)

2030: 5 egg whites, 1 large WW tortilla (162)

Sport-Specific Training!

Today was my first day back to routine training. I spent an hour working on strength moves, a little gymnastics, flexibility and conditioning.

Warmup: Jump rope 1 minute, 10 BOSU squats, light lower body stretching (5 minutes)
Planches - 15 minutes
Handstand - 5 minutes (about 15-20 repetitions)

Core/Pushup Conditioning: (15 minutes)
1-Arm Pushups - 1 x 3 each side
1-arm/1-leg isolation plank hold 2x 10 seconds
1-leg in-n-outs (torso rotation in plank position) 10 each side
1-arm/1-leg alternating lifts 2x 20 reps
V-Ups - 2 sets of 10
Straddle Leg Hold 2x 10 seconds

Stretching (15 minutes)
straddle stretch, hip stretch (Yoga Pigeon Hold), hip flexor stretch, hamstring stretch

Wednesday's Diet

Yesterday went pretty well, but I'd like to do better today:

0830: 1/2c oats, 1/2 scoop MHP Probolic-SR, 2 oz soy milk (235)

1130: 4 egg whites, 1 slice turkey bacon, 1/2 large WW tortilla, 1c strawberries (186)

1330 Preworkout: 3 oz turkey, 1/3c brown rice, 8 baby carrots (222)

1530: 4 oz low-sugar yogurt, 1/8c cottage cheese, 1/8c Kashi nuggets (135)

1700 - Train Shoulders/Arms

1800 Postworkout: 16g Isopure protein, 2 tbsp jelly (172)

1935: 4 oz low sugar yogurt, 1/2c 1% cottage cheese, 1 tsp Flaxseed oil, 1 can green beans (289)

2100: 4 egg whites, 1 slice turkey bacon (100)


TOTALS: 39g fat, 142g carbs, 149g protein

SUPPLEMENTS
AM: 2 Activate multis, 500mg extra Vit C
Pre-Lift: 2 Releve joint aids
PM: 2 Activate multis, 500mg extra Vit C
*Off creatine for next 2 weeks

Tuesday's Diet

0800: 1/2c 1% cottage cheese, 4 oz low-sugar yogurt, 1/3 scoop MHP Probolic protein (188)

1130: MHP Macrobolic Performance bar (250)

1330: 4 egg whites, 1 packet cream of wheat, 12 grapes (203)

1630 Preworkout: 3 oz ground turkey, 1/2c brown rice, 8 baby carrots (259)

1930 Postworkout: 25g MHP Probolic-SR, 3 packets sugar

2115: 2/3c 1% cottage cheese, 2 tbsp FiProFlax, 1c strawberries (270)

2145: 4 oz low-sugar yogurt, Handful of low-fat tortilla chips & fresh salsa


TOTALS: 34g fat, 159g carbs, 131g protein

SUPPLEMENTS:
AM - 2 Activate Multis
Pre-Lift - 2 Releve Joint Aids, Energy Drink, TRAC Extreme
PM - 2 Activate Multis

19 Weeks Out!

Well, it's that time again - only 19 weeks until Jr. Nationals! This week, I'll be setting my baseline diet and adding in sport-specific training.

For the next 2 weeks, I'll be in active detraining by performing super high intensity workouts with lower weights. Then, I'll switch gears into a little more volume while keeping the intensity moderate.

Diet
125-150g Protein
150-175g Carbs
35g Fat

Weight Training
Next 2 weeks:
M - Day 1 - Shoulders/Arms/Calves
W - Day 2 - Chest/Back
F - Day 3 - Legs

Sport-Specific Training
Week 1 of 6:
1x 15 min. Full-Body Plyometrics
1x 1 hour Yoga
1x 1 hour Routine Skills (30 min. Flexibility, 30 min. Strength)

2006 Season Training Outline

I just took the time to figure out the weeks I have til each show and how I want to divide up those weeks into different phases of training and diet. Also, I've given myself deadlines for precontest "to do's".

Training Outline
Nov. 28 - Jan. 6 - Phase 1 (Mass) - 6 Weeks
Jan. 9 - Feb. 3 - Phase 2 (Strength) - 4 Weeks
Feb. 6 - Feb. 17 - Detraining/Active Rest - 2 Weeks
*19 weeks out from Jr. Nationals - start baseline contest diet
Feb. 20 - ? - Will likely be a high volume phase - unsure of length (going by feel)
*Official "Precontest" Mode at this point - from here on out intensity and volume will always be kept moderately high.

Sport-Specific & Miscellaneous Training
I have 7 weeks to begin improving my flexibility, increasing my conditioning/endurance and continue to build up my functional strength for my fitness routine. Currently, I'd been doing yoga once every 2 weeks and running sprints once per week.

Starting Feb. 6 (next Monday) I will likely be teaching an AM boot camp class 3x a week. If so, that will count as my extra cardio, and all I will need to add in is gymnastics, strength and flexibility work. If the class doesn't go down, then I will sprint twice per week and do a full-body conditioning workout once per week. I will determine my schedule and specific training this week, once I find out if the boot camp will be happening or not.

Feb. 6 - 6 weeks of sport-specific training for fitness routine skills (strength, endurance, flexibility, power)

Precontest Timeline & Deadlines

Dates to keep in mind:
April 8 - 10 weeks out from Jr. Nats (14 weeks out Team U)
May 6 - 6 weeks out from Jr. Nats (10 weeks out Team U)

Deadlines:
Feb. 6 - Email music guy for routine mix (takes 3-5 weeks)
Mar. 13 or asap - Get new routine choreographed (get Nationals tape to send to choreographer)
Jun. 9 - Date to have my routine nailed by, leaving me with 2 good weeks between Jr. Nats and Team U to make additional improvements on conditioning and precision.

I would ideally like a full 3 months to learn and perfect my new fitness routine. With Team U being only 4 weeks after Jr. Nats, and scrubbing peak week for Jr. Nats, that leaves me until Mar. 13 to get my routine in hands to begin learning/practicing it. This means I have 7 weeks as of today to build up my strength, flexibility and conditioning with sport-specific training, before I actually begin working on my new routine. Like I said, that leaves me with 12 weeks to perfect the routine. The weeks before and after Jr. Nats, as well as Team U peak week, will leave me very busy, drained and not able to make major improvements on my routine. So, I'll have only 2 solid weeks between both shows and after Mar. 13 to clean everything up and put on the finishing touches.

Week 3 - Thursday

Day 3 - Legs
KB Swings 36x20 53x15 70x10 70x10 53x10
BB Squat 140x8 170x5 180x4 200x3 220x2 240x1 300 Walkout
KB Double Cleans 26'sx8 53'sx5 53'sx5 53'sx5 53'sx5
KB Front Squat 26'sx10

Duration: 1 hour, 10 min

* Had to switch legs to today since trainer won't be here tomorrow (Friday). Friday will be DB Bench Press dominant day. This will mark the completion of Week 3, then I have one week left to go my heaviest before switching gears into an intensity phase (active recovery).

Day 3, Thursday

Elbows are bugging me again from the heavy poundage. Doc Howard realigned my radius today, but the realignment caused me even more pain during training. I'm wearing elbow braces now to assist during lifting and keep my elbows in alignment.

Day 3 - DB Bench Press (+ Delts, Back)
Warmup: Pullup/Pushup/Squat circuit, repeated 4 times
DB Bench Press 50'sx7 60'sx6 65'sx2 Last set w/ 35# KB's x 7
Military Press 70x7 90x5 100x5 (Push Press)
Hammer Strength Row 45'sx8 55'sx6 65'sx5
KB Russian Military Press 35x6,6 35x6,6 35x5,5
Wide Grip Lat Pulldown 90x10 110x8 130x4 drop 120x3
Upright Row 50x10 60x7 60x8
DB Shoulder Press 35'sx8 35'sx8 40'sx6

Duration: 1 hour

Post Slacking...

I've been slacking on my log posting! But, the training is as hard as ever. With all this NFL drama lately, I feel like it's Christmas time all over again! GO STEELERS!!!

Here are my last few days' workouts:

Day 1 - Military Press (+ Chest, Calves)
Standing BB Military Press 75x6 95x5 95x5
Ladder Pullups 3, 1, 2, 3, 1, 2, 3, 1, 2, 1
Deadlift 165x5 165x4
DB Bench Press 45'sx7 50'sx6 55'sx6

Standing Calf Raise 120x20 160x15 220x12 260x8
ss w/ Seated Calf Raise 25x12 35x12 45x10
Free Motion Pushup 12, 13, 12

Duration: 48 minutes

Day 2 - Deadlift (+ Biceps, Triceps)
Deadlift 170x4 190x4 210x4*
DB Bench Press 50'sx6 55'sx5 55'sx5
BB T-Bar Row 95x8 120x8 140x5
Squat 140x6 140x5 160x5

Barbell Curl 50x8 50x8 55x6 60x5
Dips 10, 12
Lying Tricep Extension 40x6 40x6 40x5

Duration: 47 minutes

Friday - LEGS!!!

Had a friggin' awesome leg workout today. Much different on this strength protocol than the typical leg workouts I'm used to, but I really liked it!

Warm-up - Swings: 36x12, 16 53x12
BB Squats: 140x7 160x5 170x4 190x3 200x2 220x1, 1 270-walkout
Pullups: 1, 2, 3, 1, 2, 3, 6
KB Clean n Jerk: 26'sx6 36'sx5, 6, 6
KB Front Squat: 36'sx5 Unilateral: 53x5, 5 Double: 53'sx3, 3
KB 1-Legged SLDL: 36'sx5, 5 53'sx3, 3 53'sx3, 3
KB Snatch: 26x8, 8 36x5, 5 36x5, 5 26x10, 10

Duration: 1 hr 20 min

Thursday - Bench Press

Bench Press (+ Delts)
Flat DB Bench Press 50'sx6 50'sx6 55'sx7
BB T-Bar Row 125x6 135x6 140x6
Deadlift 140x5 180x5 180x4
Squat 135x5 135x5 155x5

KB Clean n Press 26'sx8 36'sx5
Double Cleans 53'sx5 53'sx5
Upright Row 50x10 60x8 60x8

Duration: 57 minutes

Thursday's Diet

0800: 1/2c homemade granola, 4 oz soymilk, 4 egg whites

1030: 8 oz soymilk, 1 scoop Probolic protein, 1 med. apple

1250: 1/3 MHP Up Your Mass bar

1345 Preworkout: 93% lean beef, red beans, brown rice

1530 Postworkout: 1/2 MHP Macrobolic MRP

1740: 93% lean beef, red beans, brown rice

1905: 2/3 MHP Up Your Mass bar

2030: 2 oz deli turkey, lettuce, 1 tbsp light Ranch

Wednesday's Diet

0800: 1/2c cottage cheese, 4 oz low-sugar yogurt, 1/3 scoop Probolic protein, 1/4c Kashi Go Lean

0950: small Detour bar

1230: 4 egg whites, 1 slice toast, 1/2 med. apple

1500: 3/4c cottage cheese, 2 tbsp sf jam, 1/2 med. apple, small salad (iceberg lettuce, diced gr. pepper, 1 tbsp light Ranch)

1700: 2.5 oz chicken, 1/2 MHP Macrobolic bar

1900: other 1/2 of MHP bar

2100: 2 oz deli turkey on 1 WW low-carb tortilla w/ 1 tbsp light Ranch; 4 oz soymilk

Wednesday - Sprints

Today was my first sport-specific workout, and I chose sprints on the treadmill (cold & rainy outside).

2 minute warm-up @ 5.0
1 min @ 8.0, 2 min @ 4.7
1 min @ 8.2, 2 min @ 4.7
1 min @ 8.2, 2 min @ 4.7
1 min @ 8.5, 2 min @ 4.7
1 min @ 9.0, 2 min @ 4.7
5 minute cool-down

Total time: 22 minutes

Tuesday's Training

Day 2 - Deadlift (+ Back, Triceps)
Deadlift 160x6 180x6 190x4
Flat DB Bench Press 40'sx8 45'sx8 50'sx7
BB T-Bar Row 110x8 125x6 135x6
BB Military Press 70x7 70x6 80x5
Wide Lat Pulldown 90x12 110x8 120x5

Dips 2 sets of 8
Free Motion Row/Lat 50x12 60x10 70x10
Lying Tricep Extension 40x5, 5 30x6

Duration: 1 hr. 5 min.

Diet for Tuesday

Feeling much better about my diet, now that I'm eating more fresh and whole foods!

0730: 1/2c homemade granola, 4 oz soymilk, 1/3 scoop Probolic protein, 1 container low-sugar yogurt

1000: 3 egg whites, 1 whole egg, 2 slices WW bread

1300: 1/2 chicken (skin removed), 1/3c spanish rice

1530 Preworkout: 3 oz chicken breast, 1/2c corn

1745 Postworkout: 1/2 packet MHP Macrobolic MRP, 2 tsp agave nectar

1915: 4 egg whites, 1 slice turkey bacon, 1 WW low-carb tortilla

2115: salad w/ 1 tbsp light ranch, 2 oz lean roast beef, 1 low-fat cheese stick

Phase 2 Sport-Specific Training

In addition to my 4 days of weight training during this strength cycle, I will begin adding in supplementary sport-specific work. (I did none during my last cycle, except a bit during weeks 1 and 2.) Here's the game plan:

Mon - Sprints (Intervals of 20 sec @ 7-9, 60 sec @2-4; Unsure of Duration)
Wed - Sprints (Intervals of 20 sec @ 7-9, 60 sec @2-4; Unsure of Duration)
Fri - Yoga (1 hour)

The sprints are to build up my glycolitic system and increase my anaerobic threshold. The yoga is for flexibility, of course!

Day 1 of New Cycle

Wow, what a change with this new training phase! It was really difficult psychologically to force myself to train this way. I did have a great workout, very exhausting! Looking forward to tomorrow now just as much.

Day 1 - Military Press (+ Chest, Biceps)
Warmup: Swings 26x20 36x20
Standing BB Military Press 65x9 85x5 85x5
Pullups 1, 2, 3, 1, 2, 1, 2, 1
BB Squat 135x5 135x5 155x4
Deadlift 135x8 165x6 185x4

Supplementary Work
Incline DB Bench Press 30'sx12 40'sx10 45'sx7
Hammer Strength Chest Press 25'sx12 45'sx6,2 45'sx6
EZ Bar Curl 50x8 50x8 60x4
Alt DB Curl 15'sx9 15'sx8 20'sx5

Duration: 58 minutes
Total Sets Core=12 Supp=12

Football's over, time to train!

Had an awesome weekend of relaxing, drinking beer, eating junk and watching football! And what a performance by my boys, the Steelers!!! Even if we get whooped in Indy, I'm happy with what a great season they had. I'd marry Bettis if I were single! *sigh*

But, it's back to eating good and training hard. My new strength cycle starts today, and I can't wait to tear it up in the gym!

*2c coffee
0930: 4 egg whites, slices WW bread

1115: 1/2c cottage cheese, 1 medium apple

1300 Preworkout: 3 oz chicken, 1/2c spanish rice

Train 1430-1530

1600 Postworkout: 1/2 MHP Macrobolic MRP

1745: 4 egg whites, 2 slices turkey bacon, 2 slices WW bread, small salad w/ ranch dressing

1930: 1 container low-sugar yogurt, 1/3 scoop Probolic protein

2000: handful of low-fat tortilla chips & salsa; low-fat string cheese

2130: 1.5 tbsp peanut butter

End of Cycle!

Today's workout finished off my first 6-week cycle! I was just on the brink of pushing the overtraining envelope. It was a GREAT cycle, but I'm glad to be starting something completely new to me on Monday!

Shoulders & Calves
Arnold Press 20x15 25x10, 10 30x8 35x5
KB Clean n Press 26'sx8, 12, 5, 10*
Upright Row 40x12, 12 50x10, 10
KB Snatches 26x12 36x5, 8 26x10

Standing Calf Raise 120x20 160x15 220x12 240x10
ss w/ Seated Calf Raise 25x15, 15 45x10, 10

Duration: 57 min.
Strength=9.0 Energy=9.0
Total Sets Delts=17 Calves=8


*Last set, didn't reclean between reps

Legs, Legs, Legs!

Final leg day of my 6 week cycle. Totally spent and ready for a nap!

Swings 36x15, 10 53x12
Double Cleans 36'sx10, 5
Power Cleans 36'sx5, 5, 6
BB Squat 140x5 160x5 180x5 200x3 160x10
Pyramid Deadlift 70x10, 12, 5, 12, 10
1: Front Squat 36'sx6, 8, 10, 5, 8
2: KB 1-Leg SLDL 36'sx6, 8, 10, 5, 8
Walking Lunges 26's 1x down gym floor & back
Farmer's Lunge 26's 1x down & back

Duration: 1 hr 20 min
Strength=9.5 Energy=8.8

TGIF! Diet

0830: 3 egg whites & 1 whole egg, 1 slice WW bread, 1 packet low-sugar oatmeal

*2c coffee

1200 Preworkout: 1/3c homemade granola, 1/2c soymilk, 2.5 oz chicken breast, 1/4c spanish rice

-LEGS!-

1530 Postworkout: 2 tbsp jam, 1/2 Macrobolic RTG (21g carbs, 15g protein)

1730: Roast beef sandwich - 2 slices WW bread, 1 slice 2% singles cheese, 1 tbsp lite mayo, 2 oz roast beef deli meat

Bi's Tri's & Traps

Had a good workout today. Strength and energy made for a pretty intense training session.

Barbell Curl 45x12, 10, 10 55x6 65x4
Straight Bar Cable Curl 35x12 40x10, 10 45x10

BW Dips 10, 10, 8
Reverse Grip Tri Press Downs 40x15 45x12 50x10, 8 40x12

DB Shrugs 35'sx12 45'sx10 50'sx10 55'sx8 60'sx8

Strength=9.5 Energy=8.8
Duration=40 minutes
Total sets Bis=9 Tris=8 Traps=5

Thursday's Diet

Feeling a little better today - sinuses are starting to clear up a bit.

0845: 1/2c homemade granola, 1/2c soy milk, 1/2 scoop Probolic protein, 1 sf snack pack

*2c coffee

1200: 3 oz chicken, 1/2c spanish rice

1445 Preworkout: 1/4c oats, 1/2c Dannon lite n fit, 1 tbsp FiProFlax, 1/2 scoop Probolic protein

1700 Postworkout: 1/2 serv. MHP Macrobolic MRP, 2 tbsp jam, 1 banana

1915: 1/2 vegetarian sandwich - veggies w/ gorgonzola cheese on foccacia

2100: 6 egg whites, sprinkle of cheddar cheese, 2 slices WW bread

2230: 1 SF snack pack, 1/2 scoop Probolic protein

Off-Season Training Phase 2 - NO Machines!

(Not that I use many machines anyway - usually just T-bar machine, Free Motion stuff for shoulders/lats, and the cable crossover machine.)

I will begin this training phase on Monday - can't wait!

Phase 2: Jan 9-
Length: <6 weeks
Focus: Strength
Split: 4 days of weights + sport-specific training
(May cut it shorter than 6 weeks if I feel the need.)

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

Supplemental: KB Front Squat, KB 1-leg SLDL

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

Supplemental: Pushups, Snatches

Thursday
Incline KB Bench Press
T-Bar Row
Deadlift
Squat

Supplemental: KB Double Row

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

Supplemental: Snatches, Renegade Row

I'll perform 3 sets of the Core exercises and 4 sets of any supplemental exercises. Supplemental exercises listed above are just examples; they will vary for every workout. Total sets for each workout will not exceed 25 sets.

Wed - Full Body Kettlebells

Tri Set:
Pullups + Pushups + BW Squat 1, 2, 3, 4, 1, 2, 3, 2, 1

Swings 26x20 36x20 53x20 36x20

Superset:
Russian Mil Press 36x5ea. 36x1ea. 36x5ea. 36x1ea. 36x5ea.
Front Squats 36'sx5 36'sx4 36'sx3 36'sx4

Snatch 26x8ea. 26x10ea. 36x5ea. 36x6ea. 26x12ea.

Farmer's Deadlift 53'sx 1 time down length of gym & back

Duration: 1 hr 10 min
Strength: 9.0 Energy: 8.5
*Head cold left me feeling a bit drained of energy

Wednesday's Nutrition

Noticed a cold coming on yesterday, so I started hitting up the Zicam, Vit C, and Immune Boost supps. Woke up with crazy sinus congestion, but not enough to deter me from training!

0800: 1/2c oats, 1/2 scoop Probolic protein, 3 oz Carb countdown 2% milk

1000: 1 medium apple (just a snack since I was cramming this in before a client)

1115: 1/2c 1% cottage cheese, 1 WW english muffin w/ 1 tbsp Natty PB

Postworkout: 1/2 packet MHP Macrobolic MRP

1545: 4 egg whites, 2 slices turkey bacon, 1 slice WW bread, 1 packet low sugar oatmeal w/ 2 oz soy milk

1855: 1/2c 1% cottage cheese, 1/4c Dannon lite n fit, 1 tbsp FiProFlax

2000: 1c cornbread stuffing (yum!)

Tuesday - Diet

Going into DC to do a demo at a GNC from noon-3pm, so training is switched to tomorrow and today will be a rest day.

0810: 1/2c oats, 1/2 serv. MHP Probolic-SR, 2 oz low-lactose milk

*2c coffee

1030: 1 tbsp PB on 2 slices WW bread.

1330: 1/2 Macrobolic bar.

1500: other 1/2 of bar.

1700: 1/2 footlong subway turkey on wheat (lettuce, tomato, gr. pepper, black olives, lite mayo)

1900: other 1/2 of footlong.

2045: 1 SF snack pack w/ 1/3c cottage cheese & 1/3 scoop Probolic protein

Monday's Training

Back & Chest today. Week 6 of my first training phase, and my body needs a break. Elbows, knees and shoulders have been taking a beating since about 1 1/2 weeks ago. Looking forward to reduced volume and a refreshing change with my strength phase.

Back & Chest
Freakin' kick-a** workout!!!!!! Best in a long time!

Ladder Pullups 1, 2, 3, 4, 1, 2
ss w/ Pushups 4, 8, 12, 16, 4, 8
Oly Bar T-Bar Row 70x15 80x15 95x10 115x8 125x8
Flat BB Bench Press 65x15 75x12 85x10 105x5 125x5
1-Arm KB Row (R,L) 26x12ea. 36x10ea. 36x10ea. 53xR=8;L=6,2
ss w/ KB Incline Bench on Swiss Ball 26'sx12 26'sx10 26'sx10 36'sx8
Close-Grip Lat Pulldown 70x12 80x10 90x10 120x4-drop-110x3-drop-90x3

Strength=9.8 Energy=9.8
Total Sets Back=19 Chest=15
Duration=58 mins.

Monday's Diet

Diet today is not so great. Went to work this morning with only a protein bar since I woke up late and didn't have time to prepare food. At 4pm I was only eating my 3rd meal, and it ended up being a big one since it's preworkout.

0830: 1/3c oats, 1/3 scoop MHP Probolic

1230: MHP Macrobolic Bar

1600 Preworkout: 3/4c spanish rice, 1/2c refried beans, 3 oz 93% lean beef, 2 tbsp FF sour cream, handful of lettuce, sprinkle of cheddar cheese

2000 Postworkout: 1/2 serv. Macrobolic MRP (16g protein, 20g carbs, 4g fat); 2 tbsp Jam

2115: 2 slices turkey bacon, 4 egg whites, 1 slice WW bread

Day's Totals: 41g fat, 183g carbs, 103g protein, 1479cals

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.

Wednesday - A Compromise

Feeling MUCH better today, and chagnged my split up again so I can hit everything in 4 days instead of 5. Today was shoulders and triceps, and I left with an awesome pump!

Shoulders & Triceps
DB Shoulder Press 20'sx15 30'sx10 35'sx8 35'sx8
KB Clean n Press 26'sx8 36'sx6 26'sx8 26'sx6
Upright Row 40x12 50x10 50x10 40x10
Reverse Laterals 10'sx15 15'sx12 12'sx15
BW Dips 9, 8, 7
Reverse Grip Press Downs 40x12 40x15 45x12 40x15

Shoulders=15 sets Triceps=7 sets
Strength=8.5 Energy=8.0 Duration=48 mins.

Tuesday - Getting Better

Glad today is backoff week, as I am still quite sick, but feeling much better today than I had on Sun and Mon. Today was full body KB with an emphasis on Back & Chest. My cardio sucked bad today, so we took a little longer rests than normal.

Swings 26x15 20 16x15 20 53x10
Tri-set
1. KB Military Press 26'sx5 26'sx8 36'sx4
2. Pullups 5, 5, 6
3. Hammer Chest Press 35'sx10 40'sx6 45'sx6
Tri-set
1. T-Bar Row Machine 35x10 45x12 55x10
2. Incline KB Press on SB 26'sx8 26'sx10 26'sx12
3. Chins 8, 8, 6
KB Suitcase Deadlift 53'sx10 70'sx8 70'sx8

Duration: 1 hr. 15 min.
Strength=7.0 Energy=6.0

Monday - Still Sick

Well, despite popping Vit C, zinc, garlic, echinacea, Zicam, drinking green tea and eating oranges, I'm still sick as a dawg! Too sick today to train, and with Christmas cutting my training week even shorter, I've been forced to condense my split this week to fit everything in. So here's the plan:

Tue - KB Full Body (Back/Chest emphasis)
Wed - Shoulders, Triceps
Thu - Legs, Calves
Fri - Back, Biceps

Hopefully I'm well enough to do this tomorrow! Until then, I'll be sticking to the Vitamins, veggies/fruits, water, and resting up!