Damn this snow!
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
