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