Training for Team Universe 2009!

Sunday, January 28, 2007

Before work out

1.5g Creatine Mono in water

250mg ALA 

During work out 1 scoop Substance WPI + 6 scoops Xtend (lemonade) + 3g creatine mono

BB Squats (standard feet stance)

4s x 10r @ 110 lbs

DB SLDL

4s x 10r @ 70 lbs (35s in each hand is all I can hold!)

Prone Unilateral Leg Curls

4s x 10r each… @ 35,40,35,40 lbs

Prone Glute Extension unilateral

4s x 10r each @ 57.5 lbs

Walking DB Lunges

3s x 12reps @ 40 lbs (20s in each hand)

Seated DB arnold press

4s x 8r @ 25 lbs (each hand)

Upright BB Rows

3s x 8r @ 55 lbs

Bench V-ups w/ med ball

3 x 15 @ 4 lbs

Reverse trunk curls w/ med ball

3 x 15 @ 4 lbs

Frog Crunches w/ med ball in hand
3 x 15 @ 6 lbs

Cardio~

20 minutes on Stair Climber @ level 7

21 minutes on Elliptical Trainer @ level 8, incline 8 

Peace.~J

Work day~ actually did HIIT beforehand at 0700 in the morning.  Had to be at work at 0930 AM, so worked out well.

Pre work out

Meal 1 @ 0510 AM

5 egg whites

1 whole egg

6.5 oz grapefruit w/ 2 pkt Splenda on it

4 tsp natural PB

2 cups (big 8 oz mug) JavaFit Energy Extreme Coffee + 4 pkt Splenda each & 1.5 tsp vanilla ZERO CARB wpi for creamer effect
10g Glutamine powder

Fish oil

Flax oil

Borage oil 

600mg calcium

Lean Green

MAX CLA 

1 scoop ZERO CARB WPI + 4 scoops Xtend (lemonade)  

Elliptical Trainer HIIT

Resist Level 7, Incline Level 8

1 minute normal pace (intensity 4/10)

30 sec fast pace (intensity 8/10)

Repeat for a total of 25 minutes active HIIT

5 minute cool down

Abs (done later in the afternoon after work)

Bench V-ups w/ 4 lb med ball between knees (all the way to chest)

3 x 15

Straight legged raises w/ arms overhead

3 x 15

Plate load arms overhead, pull forward AB machine

4 x 10 @ 35, 45, 35, 45

Peace.~J.

Thursday, January 25th, 2007

Before, during, and after work out…
1 scoop ZERO CARB WPI, 6 scoops Xtend (lemonade) + 3g Creatine Mono

1 ALA (250mg)

ABB Speed Stack Drink~ Grape (a bit before lifting, the rest before cardio) 

DB Chest Press on Fitball

4s x 12r @ 22.5 lbs each hand

Incline DB Flys

4s x 12r @ 17.5

Standard push ups

3s 12r @ bodyweight

Standing EZ Bar Curls

4s x 10r @ 45 lbs total

Hammer Curls (using hammer curl bar)

4s x 10r @ 40 lbs total

Lying (flat on back) unilateral horizontal cable curls

4s x 10r (each arm) @ 27.5 lbs (plate loaded, unstable cable pully)

Cardio~

Stair Climber @ Level 7 x 20 min

Elliptical Trainer @ Resist 8, Incline 8 x 22 min

**5 minutes forward, 5 minutes backward; repeated the entire time** 

35 minutes POST cardio I ate

4 oz chicken breast tenderloins (grilled w/ garlic & Mrs. Dash Original)

1 oz avocado (raw)

1/2 cup broccoli

10g Glutamine powder 

1 Sesamin

Fish oil

Flax oil

Borage oil 

1 Calcium

1 MAX CLA

total water for the day~ 1 gallon 31 oz

Peace.~J.

Today I suffered a massive butchering from ChuckRD as far as my diet goes~ he is laying the hammer down on my ass…literally my ass..lol, but I can take it.  I started the new version of my pre-comp diet last night with a refeed.  I was VERY vascular about 25 minutes into my refeed, which is a great sign.  I haven’t suffered much today from the additional cut.  My package from bodybuilding.com arrived and was chalk full of goodies I am now re-upped on everything.  My OMRON arrived as well, but I am not using that until Monday morning, which is my bodycomp day to report to Chuck so… I’ll share photos and stats then. 

Back/Tri’s/Abs

Standing BB Bent over Row~Wide, overhand grip

2s x 12r @ 65 lbs

Standing BB Bent over Row, narrow overhand grip

2s x 12r @ 75 lbs

Unilateral bent over DB Rows

4s x 10r @ 35 lbs (each)

Wide Grip Lat pull down, overhand~no thumb

4s x 10r @ 55,60,65,70

Seated Machine Plate load Row

4s x 10r @ 65,70,75,80

Hyperextensions

4s x 10r SLOW~ w/ a 25 lb plate

DECLINE EZ-Bar Skull Crushers~

4s x 8r @ 35,40,35,40 lbs

Straight Bar Tri Press down

4s x 12r @ 30,35,45,55 (unstable pully)

Tricep dips on bench w/ feet up on another bench, plate in lap

4s x 12r @ 25 lbs (in lap)

ABS

Straight legged raises

3×15

Hanging bent knee raises (to chest)

4×10

Hanging Straight legged Raises (to waist height)

4×8 ~ NO swinging or momentum

Cardio~ Treadmill @ 5.8-6.3 mph;  41 minutes total, average HRR 145-165

Peace.~J.

Tuesday was to be a HIIT only day ~ however some stuff happened and I couldn’t get the HIIT in  before I had to be at work at the gym at 5:00 PM, and yeah I know, could have been done after my shift, but who the hell wants to do HIIT at almost 10 PM after training clients and orientating new members… NOT me.  So this week Tuesday becomes my total rest day and I’ll have to shove my HIIT in on Friday.

Some side notes:  I ordered/bought my own OMRON, I have access to one at work, but I am really anal about the bodyfat measurements and I have to do it as soon as I get up, and driving the 15 miles to work, before even a cup of java, aint gonna cut it… so that’s exciting to have that coming, its the newest model they have.

Also, after my articles were posted I placed my biggest order ever here on bodybuilding.com, and  I still have credit left for more later!  Anyway… I am really excited to get my supps and plan on photographing the event; it seems blogging makes everything seem like a photo worthy opportunity :p   Plus I can get my Scivation Sesamin log back in order and going strong.

I want to attend the expo in March (and bring a *special guest* ) but after hearing Richard won’t be there, I thought wtf??  What IS the point then?

Ahhh, if I can ever get away from reading these damned blogs… I am off to the gym to tear myself up.

Peace.~J.

11:00 AM

After meals 1 & 2

Substance WPI + Xtend + Creatine Mono during work out

Pre work out supps:

JavaFit x 2 cups

2 Thermal Rage

1 ALA

**The following is a modified compound super-set, the first exercise is done (squats) and then the next (SLDL) with no rest, then back to the first.  All 8 sets are completed before moving onto the next mod comp superset**

Super set #1 

BB Squats, to parallel, forward foot stance

4s x 12r @ 70 lbs
DB SLDL @ 30 lbs (each hand)
4s x 12r

Super set #2 

Walking DB Lunges

3s x 12r @ 20 lbs each hand

Squat Jumps aka Bunny hops

3s x 12r holding a 12 lb core ball overhead

Super set #3

Seated Leg Curl

4s x 15r @ 55,60,65,70

Prone Glute Extension (uni)

4s x 15r @ 40,45,50,40 each leg

ABS  (also done in super set fashion~do all 3 exercises w/o rest, then rest for 30 sec and start again at the first exercise)

Reverse crunches w/ med ball between knees x 25

Straight legged raises x 15

Plate load abs (handles overhead grip, pull forward)

3 x 15 @ 20,30,40

Repeated 3x each

Cardio ~ Stair Climber x 21 minutes @ level 5,6

ARC Trainer x 20 minutes @ level 15,16,17

Peace.~J.

We were blessed with another dumping of snow, only three or four inches of powder~but what a mess again!  I mention this as Sunday I normally run outdoors 5 miles with a good friend of mine, but the blowing snow had us indoors on the treadmill.

Delts @ 2:00 PM

WPI + Xtend + Creatine Mono sipped DURING WO

Seated overhead DB Press

2s x 10r @ 25 lbs each hand, palms forward

2s x 10r @ 25 lbs each hand, palms inward

Seated Arnold Press

2s x 8r @ 30 lbs each hand, slow

Seated Front DB Raise, NO back support

4s x 8r @ 17.5 lbs

Seated Plate load lateral raise (dual axis)

4s x 10r @ 35,40,40,35

DB Lateral Raise (very slight bend in arm)

4s x 8r @ 17.5

Seated Plate load Rear delt (dual axis)

4s x 10r @ 30,40,30,30

Cardio

Stair Climber x 17m @ resist. level 5,6,7 progressivly
Treadmill

10m @ 5.8 mph & 1% incline

10m @ 6.0 mph & 0% incline

10m @ 5.8 mph & 0% incline

10m @ 6.1 mph @ 0% incline

5m @ 6.3 mph @ 1% incline

5m cool-down @ 5.5 mph (slow jog)

PEace.~J.

I worked out early afternoon today, after 4 consecutive training appointments, so my stamina was down a bit and I felt kinda drained. I have had 3 days of very low carb, and tonight was my re-feed so I’m really full now~my run and *other* activities should be full of energy tomorrow.

All my supps are in check, except I am out of Super Omega and Sesamin~so awaiting a package (is always fun)… but shouldn’t do too much damage since my diet is 100% dead on.

I had eaten meals 1 & 2 already and was sipping my 1 scoop WPI + Xtend + Creatine beverage

Incline DB Chest Press

4s x 12r @ 25,25,20,20

Flat BB Bench Press

2s x 12r @ 60 lbs

DB Incline Flys

2s x 12r @ 17.5 lbs

Cable Cross over Flys

3s x 10r @ 17.5 lbs each side

EZ Bar Preacher Curls

3s x 10r @ 35 lbs

Hammer Curls (using hammer curl bar)

3s x 10r @ 35 lbs

Unilateral Concentration Curls

3s x 10r each side @ 17.5 lbs

BB Oblique Twists (Seated on FB)

3s x 15 each side, slow @ 35 lbs

ABdominal plate load (pull from over head)

3s x 15r @ 30 lbs

Decline Plate load abs

3s x 10r @ 20 lbs

Cardio

StairMill

Level 7 x 25 minutes

ARC Trainer

Level 16 x 20 minutes

Peace.~J.

Utilizing a new split routine this week, super-sets and giant sets; more condusive to the physique of figure competition~ working several different body parts in non-traditional fashion or order.  Very little to no rest, moving quickly from set to set.  To be honest, I loved it~it kicked my ass and that’s what I want.

Sumo Partial Squats (heels up on 10s, toes pointed outward)

4s x 20r ~ holding a 25-lb DB lengthwise at chest height

DB SLDL (heels up on 10s)

4s x 15r @ 25 lbs (in each hand)

Unilateral Seated Leg Curls

4s x 15r @ 50,55,65,70

Seated Front Delt Raise, NO back support

4s x 10r @ 17.5 lbs (each hand)

Bent over rear delt raise

4s x 10r @ 20 lbs (each hand)

DECLINE EZ-Bar Skull Crushers~ my new FAVORITE tri exercise
4s x 10r @ 35 lbs total

Standing bent over DB Tri Kick backs

4s x 10r @ 20 lbs (each hand) ~ slow and squeeze out every contraction

ABS

Reverse trunk curl w/ med ball between knees

3×20 @ 6 lbs

Circular Crunches (these are a BITCH..love them )

3×15

Frog Crunches

3×15

**diet was 100% perfect, supps all good except I am out of Sesamin, but its on its way **

I am posting an ‘example’ day of what I eat and when, including what supps are taken with each meal (but not what dosage)~remember this is not an exact replica and its not the same from day to day…

~Wake up between 5-6 AM every day ~ it’s a flaw in my internal design ~
Meal 1 (within 45 min of waking)

6:30

Super Omega

MAX CLA

Scivation Sesamin

Calcium

Glutaform

JavaFit, w/ Splenda & 2 tsp Muscle Milk for ‘creamer’ effect
5 egg whites

1 whole egg

steamed spinach

avocodo

grapefruit, peeled w/ Splenda

Meal 2 @ 930

Glutaform

Super Omega

AST Multi

MAX CLA

3 oz chicken breast w/ Mrs Dash extra spicey

broccoli

12 almonds

Work out nutrition (usually train between meals 2 & 3)

1 scoop Substance WPI + 6 scoops Xtend + 3g Creatine 

Meal 3 @ 130

Sesamin

Super Omega

Calcium

MAX CLA

4oz grilled buffalo sirloin (damn, this is so goooooood)

asparagus

avocodo

Meal 4 @ 430

Super Omega

MAX CLA

3 oz grilled turkey breast

spinach

peanut butter

Meal 5 @ 730

Glutaform

Sesamin

Super Omega

AST Multi

MAX CLA

1.25 scoops WPI

12 almonds

broccoli

Meal 6 @ 930

Super Omega

Calcium

MAX CLA

tuna

spinach

almonds

*chamomile tea x 2*

I am once again allowed weight on leg day~ I am to use 60-75% of my 1-rep max, and I am to get 12-15 reps on every set.  My calories and macros have been adjusted and reduced, just a tiny bit, and I haven’t noticed any ill effects from less carbs, less calories or less fats.  My last carb-up was Saturday evening~felt great.
I will post an "example" of an entire days worth of meals on my current contest prep menu in the Nutrition Section of my blog.  NOTE: My daily nutrition is not the same day in and day out, so the example is not a ridgid schedule or anything.

Today (Sunday) I am beginning training a very good friend of mine, and co-worker (she is also a personal trainer/group ex leader at our gym~as well as a last year Nutrition Student, and our gyms nutrition consultant)~her name is Siobhan (pronounced Show~von), she is a few years older than me, and she just had a beautiful, gigantic baby boy, her one and only, named Quinton.  He is 8 months old and she is now deciding to do her very first figure show! She has never competed before, and in fact has never herself lifted to gain mass.  Her specialties are marathon training (she is training w/ me to do our 1/2 marathon), Nutrition, and Special Pop (older folks).  She is a natural ecto/meso, but carrying a bit of fat from baby around the hips, tummy and thighs. Although her hams and quads are already awesome from running for so many years.  I am encouraging her to set up a BodySpace to keep motivated~but even if she doesn’t, she has allowed me to post her progress pics/stats within my blog, perhaps I’ll add another page entitled "Kicking Siobhan’s Ass"
My first show of the year is on March 31st, and she is setting her sights on the July Colorado State Bodybuilding/Fitness/Figure Chamionships.  We will be working out together 2-3 times a week, but I have written her strength training programs, and being a trainer she can easily follow instruction.  She is ’shadowing’ my nutrition plan from my wonderful trainer Chuck Rudolph~ she is not following it as strictly as I, we have configured the numbers and macros to her needs, and she is still allowing herself a cheat meal/dessert once per week, until she is 12 weeks out from the July show.  Being a nutrition student, she is very good about sticking to a dietary plan, so there is no issue with her about compliancy with the diet.  I think it will be great to have a close friend with me at the March show, and then we will both compete (in different classes) in the July Colo State show together, I’m really excited about it!

Peace.~J.

yay!!! I get to use actual weight again.  Training with my co-worker/friend Siobhan a few times a week now.

5 min cardio warm-up on treadmill

SQUATS (feet forward, narrow)
5 x 8 ~ Below paralell~ @ 90 lbs

BB SLDL w/ heels up on 10s

5 x 10 @ 60,70

Seated Leg Curl~slow, w/ iso hold at top of each rep

5 x 10 @ 65,75,85,75,65

Prone Glute Extension/Uni ~ slow, squeeze at top
3 x 10 @ 62.5 ~each leg

DB Walking Lunges

3 x 10 each leg @ 20 lbs in each hand

Standing Calf Raises~ in smith, on 2×4, feet very narrow (as in figure stance)

5×10 @ 90 lbs~held at top for 5 sec, each rep
Seated Calf Raises

3×15 @ 70

**I was to do abs as well, but had a client at 12:30, so Siobhan did abs/cardio alone **

Cardio (about 90 min later…)

Elliptical Trainer

3 min warm up at 0 incline and 0 resistance

36 min at 8 incline and 8 resistance and a very good pace (intensity level 6-7/10)

5 min cool down pace

saveing abs for tomorrow, will do a double~load

Peace.~J.

Meal #1 @ 6:10 AM

1 cup liquid 100% egg whites

1 egg yolk

1 cup raw baby spinach

2 oz avocodo

6 oz peeled grapefruit

2 cups JavaFit Coffee w/ Splenda only

10g Glutamine

600mg Calcium

1 Lean Green

1 MAX CLA

1 Super Omega

Meal #2 @ 9:15 AM

4 oz Chicken breast

1 cup broccoli

2 oz avocodo

6 almonds

1 Super Omega

1 Sesamin

10g Glutamine

1 AST Multi

300mg ALA

30 min prior to work out

1 MAN Scorch

1 cup JavaFit Extreme Burn Coffee + Splenda

During workout= 1 scoop Substance WPI + 6 scoops Lemonade Xtend + 3g Creatine in 32 oz water.

Work out @ 10:30-12:00

5 min warm up on treadmill

Bent over wide, overhand grip BB rows

5×10 @ 55,60 lbs

Unilateral Bent over DB Row

5×10 each side @ 30, 25 lbs

Seated, wide grip lat pull down

5×10 @ 50,60,50,60,55

DB Shrugs

5×10 @ 30 lbs each hand

Hyper extensions

3×10 @ 20 lbs

Reverse Grip, unilateral tricep extensions

2×10 @ 25 lbs unstable cable pully

Triceps Straight Bar Press Down

2×10 @ 40 lbs unstable cable pully

Triceps EZ Bar Press down

2×10 @ 45 lbs unstable cable pully

Triceps V-Bar Pressdown

2×10 @ 55 lbs unstable cable pully

Bench dips, w/ feet up on another bench

4×10~ no weight

ABS

Reverse crunches w/ 4 lb med ball between knees

3×20 w/ last rep iso hold for 10 seconds

Full crunches w/ 4 lb med ball

3×20

Frog crucnches w/ 4 lb med ball

2 x 20 w/ last rep iso hold for 10 seconds

Cardio~

Elliptical Trainer

Resistance level: 8   Incline Level: 9 (works more glute & hamstrings)

5 min easy warm up

35 minutes moderate-high intensity (level 7/10)

HRR: 145-165 BPM

3 min cool down easy pace

1 hour 20 min post work out

4 oz lean buffalo w/ Mrs Dash extra spicey, grilled
1 cup broccoli
1 oz avocodo mixed in the broccoli
12 almonds

10g Glutamine

1 SuperOmega

1 Sesamin

1 MAX CLA

1 calcium

1 Vitamin C

1 ALA

Peace.~J.

Daily Supplement List

**The dosage and schedule is excluded**

NOW Super Omega 3,6,9

Scivation Sesamin

AST Multi-Pro

NOW Glutamine

PrimaForce Lean Green

PrimaForce Max CLA

Scivation Xtend~Lemonade & Watermelon

Caltrate 600 Calcium

NOW ALA

Iron-Tek Creatine Monohydrate

MAN Scorch

JavaFit Coffee Extreme Burn + 150mg Caffeine 

Muscle Milk Lean Carb Concious Formula~Bananna Cream *not a daily supp

Substance WPI~Juicy Watermelon *not a daily supp

EAS 100% WPI~Chocolate *not a daily supp

We have had THREE solid weeks of mad snow every Thursday it seems we get another 12-15 inches… WTF is going on? We are getting MORE snow this Thursday– another 12-18 inches~  Well, recently in the Denver Post I read something I actually agree with so I thought I would post it here

from the Denver Post Newspaper

This text is from a county emergency manager out in the central part of Colorado after the big snowstorm.
Up here, in the Northern  Plains, we just recovered from a
Historic event—  may I even say a “Weather Event” of
“Biblical  Proportions” with a historic blizzard of up to 44″
inches of snow and  winds to 90 MPH that broke trees in
half, knocked down utility poles,  stranded hundreds of
motorists in lethal snow banks, closed ALL roads, isolated
scores of communities and cut power to 10’s of thousands.

FYI:

George Bush did not  come.

FEMA did nothing.

No one howled for the  government.

No one blamed the government.

No one even uttered an expletive on TV .

Jesse Jackson or Al Sharpton did not visit.

Our Mayor did not blame Bush or anyone else.

Our Governor did not blame Bush or anyone  else, either.

CNN, ABC, CBS, FOX or NBC  did not visit -

The world does Not owe you a living.Peace.~J.