Training for Team Universe 2009!

The gym was really packed- even though the facility is only open for 4 hours; The cardio room was crazy-full.  Good thing I have no cardio today, normally it is a long run day — but the snow drifts outside and the messy roads are preventing that.  I cannot run 5+ miles on a treadmill, way too boring.

Meal 1 @ 8:00ish

1 Super Omega

1 Sesamin

1 calcium

Glutamine x 10g

five egg whites, 1 whole egg

12 almonds

1 cup broccoli

6 oz peeled grapefruit, w/ Splenda

2 cups JavaFit Extreme Energy Coffee, w/ Splenda only

During work-out…

1 ECA stack

1.5 scoops WPI, 6 scoops Xtend in 30 oz water; 1 ALA

Squats, feet forward & narrow
3 x 8 @ 90 lbs (not suppose to use weight on squats; had to just once more!)

Wide stance squats, w/ heels up on 10s, holding a 25 lb DB at chest height

3 x 20 ~ with 10 second iso hold on last rep; exploding upwards

Sumo Squats holding 12-lb core med ball high above head

3 x 20 ~ with 10 second iso hold on last rep

SLDL w/ DBs (35 lbs in each hand)

4 x 12 @ 70 lbs total

Seated Leg Curl

1 x 20 @ 55

1 x 15 @ 60

1 x 12 @ 65

1 x 10 @ 70

1 x 10 @ 75

Prone Glute Extension (unilateral)

1 x 10 @ 62.5

1 x 10 @ 65

1 x 10 @ 70

Seated Hip ABduction (NO back or foot support)

2 x 15 @ 60

2 x 12 @ 70

Walking DB Lunges

3 x 15 @ 20 lbs (in each hand)

Lateral Lunges (no weight)

3 x 15

Bench step ups (18 inches; no weight)

1 x 25 (each leg)

ABS

Straight Leg Raises

3 x 20

Full Body Crunch (upper and lower movement)

3 x 20

Reverse Curls w/ med ball at knees, arms overhead

3 x 20 @ 6lbs

Frog Crunches w/ med ball

3 x 20 @ 6lbs

Happy New Years Eve!

Peace~J

Well Friday isn’t a work day for anyone, we’re all snowed in again.  The city just shuts down, no federal services, no schools, no games.. my facilty didnt open until 1 PM and only stayed open until 6– so I moved all my clients to today and Sunday, lol.  We have about 12 new inches of snow at my place, ontop of the 18 left from last weeks blizzard.  Now everything is just a giant sloppy mess.  Even though I was stuck inside, and couldn’t get a work out in while at work like normal I actually did the following type work

Full on deep ass snow shoveling
AT LEAST 60 minutes

Removing car from beneath the snow
25 minutes

Vacuum entire house
25 minutes

Clean bathroom, kitchen, and mop floors
60 minutes

Clean fridge out
20 minutes

Vacuum furniture (dont normally do this, really bored)
30 min

wash small dog
45 min (he’s a bitch to wash)

Did 5 loads of laundry, including all bedding, remade beds
2 hours

Cooked ALL my food for the next three days
60 minutes

Damn, I should stay in more often, this is a weeks worth of work for me but I figured if I have to be in my house I might as well clean it.  It was definatly a work out, as I was pretty damned tired… but went out and had … two beers anyway   I’m sure their will be a real work out for Saturday.Peace~J

Denver just dug its way out of a blizzard, there are still piles of dirty, plowed snow everywhere, and here comes 12-18 MORE inches…wtf?  Anyhow… today is normally a cardio only (easy run) day; but due to the pending storm, which is screwing up my training schedule, and being trapped in my house last week for two of my lifting days, I revamped my work out a little bit.

Thursday
Meal 1 (3 hours pre-work out)

5 egg whites

1 whole egg

1 cup raw baby spinach leaves

2 oz. avocado

(All made into an omelet)

1/2 grapefruit w/ 2 pkt. Splenda

2 cups Black JavaFit/Extreme Energy coffee (we call this crack-coffee; really strong!), w/ 2 pkt Splenda

1 Super Omega

1 Calcium (600mg)

10g Glutamine

1 ALA

Right before & during work out
1 scoop Substance WPI, juicy watermelon w/ 6 scoops Lemonade Xtend

1 ALA

1 VasoPro Ephedrine (25mg), 1 caffeine tablet (200mg) (no longer legally available or on-sale - using my remaining stash!)

Work out @ 10:45 AM

Delts/Calves/Abs + Cardio

Seated DB Arnold Press (20 lb DBs), no back support
2s x 12r

Seated DB Military Press (20 lb DBs), no back support
2s x 12r

Seated front DB Raise, alternating, no back support (17.5 lb DBs)
4s x 10r

Standing front plate raise (35 lb plate), feet wide stance
3s x 8 reps

Standing lateral DB raise, slightly bent arm (15 lb DBs)
4s x 8 reps
*this is a weak point in my training; laterals are hard and I want to improve them!

Seated Machine Plate load lateral raise, (40 lbs)
3s x 8 reps, super-slow

Seated, bent over rear delt DB raise, (17.5 lb DBs)
4s x 10r

Standing Calf Raise in Smith, toes on wooden board, feet together (90 lbs)
4s x 12r, slow w/ iso hold at end of each

Seated Calf Raises, plate load (60 lbs)
3s x 15r, super-slow

No weight, stair-case calf raises
3s x 25 reps, w/ Iso hold at end

Decline plate load sit ups, (25 lb plate)
3s x 15r, slow

Hanging Straight Legged Raise, feet flexed, raised slowly to waist-height
3s x (F) (F= Failure), this occurred at 6-9 reps

BOSU V-Sit (Core Iso, Act, Int)
5s x 1r (get into position and hold for 10-30 seconds; I held mine about 15-20 sec. each)

Cardio

Easy Run Day (2-3 miles, easy consistent pace) (*I am cutting for spring competition AND training for a 1/2 marathon in April!)
Treadmill @ 1% incline; 6.0-6.3 mph

Distance: 3 miles running; 3.28 w/ warm-up and cool-down

I have a carb re-feed on Wed. nights, so I felt really good during this run, even putting it after my strength training.  I normally work at the gym all Friday morning, but wonder if they will close my facility again… I really hope not!  I will have to do all the snow shoveling and removal at my place to get in some cardio! Peace~J

Hi there!  Thanks for stopping by my BodyBlog.  I am using this blog as a means of accountablity to myself, for motivation, and as a great way to track my work outs, nutrition, and supplement regimins.  I am in the process of transferring a lot of older work outs, working on adjusting the dates to coincide with the work outs.  I am also working on uploading some newer pics, and getting down some sort of schedule for posting progress pics in my blog.
Currently I am on a major cutting plan, with my BF% jumping back up to the 16% range after my competition, I am now cutting down with an ultimate goal of 9% bodyfat when I step on stage in the spring of 2007.  My first tentative show is March 10th or March 31st– I haven’t officially decided as of yet.
In addition to training for comp., I am also in charge of a marathon training group at work (I’m a trainer and group ex instructor at a large, multi-branch national fitness/wellness center in Denver).  We are training to run a 1/2 marathon (13.1 miles) in the last week of April 2007.
My current nutrition is based on a low carb/high protein/higher fat split, and I have a refeed every third day– and with the running, is challenging.  My refeeds are set up to coincide with my longer runs.  Every Sunday is long-run day (5+ miles currently)– so my refeed is the evening before this run.
Some of my goals for this competition season are to lean out my legs, get rid of some of the muscle mass, so it is more symetrical w/ my upper body.  So my days of 165 lb squats are gone..sadly   I am now on a super-high repetition scheme for legs; with the exception of hams..I am allowed to use weight when working hammys.  Since running is weight bearing, and my legs feel very heavy, not trained for endurance at all- we are trying to tighten them up, lean them out; whilst still letting them be able to run endurance for me.
So…. thanks for reading and following, and please feel free to comment or give tips or ask questions!  Peace~J