Goodbye Figure; Hello NPC Fitness!

Here is a working list of my articles; Starting with the most recent

Lose the Fat..Build the Physique..with Total Body Conditioning! (thanks to Will and others with the photo help!!)
http://www.bodybuilding.com/fun/girard7.htm

Resolve to shed that fat! Getting lean in 2007

http://www.bodybuilding.com/fun/girard5.htm

The Ultimate FAT LOSS Supplement Guide for 2007!

http://www.bodybuilding.com/fun/girard6.htm

Choosing a gym…Nine things to consider

http://www.bodybuilding.com/fun/girard4.htm

2006 NPC AXIS LABS Colorado Natural Open: Reveiw

http://www.bodybuilding.com/fun/girard3.htm

Energy Needs…what are your calorie requirements?

http://www.bodybuilding.com/fun/girard2.htm

Hard ‘Core’ ABS!

http://www.bodybuilding.com/fun/girard1.htm

Monday @ 11:30

PRE work out

muscle milk lean formula x 1 scoop (ran out of egg whites, chicken, everything!)
10g Glutamine

1 Super Omega

1 multi

6 oz grapefruit

6 almonds (muscle milk has 9g fat in it already)

Seated Arnold Press

2×10 @ 20 lbs each hand

Seated overhead DB Press

2×10 @ 20 lbs each hand

Seated overhead press palms in

1×10 @ 20 lbs each hand

Standing front DB Raise

5×10 @ 20 lbs

Standing lateral DB raise, slightly bent arm

3×10 @ 17.5 lbs in each hand

Seated Cybex Machine Lateral Raises

2×10 @ 45 lbs total plate load weight

Prone Rear delt DB raise, facedown on reclining bench/chair thingie

3×10 @ 17.5 lbs in each hand

Seated Cybex Rear Delt Machine

2×10 @ 45 lbs total plate loaded weight

Standing DB Calf Raises, toes on 2.5 inch board

5×10 holding a 20 lb DB in each hand

Unilateral DB Calf Raises

5×10 each side @ 2o lbs

Wide stance calf raises

2×15@25 lbs

ABS 

Bench Vups~ 3×15

Straight legged raises~ 3×15

Reverse Trunk Curls w/ med ball~ 3×15

Peace.~J

Saturday

Another work day; my appointments have skyrocketed since the New Year holiday– all the new members joining our facility~ I believe over the last week we have aquired over 40+ new memberships and some of these are family memberships, so its more than that.  When a new member joins, the front desk "encourages" the new member to meet with a trainer before using the facilty; this is not required, but I think the front desk makes them think it is.  For the most part it’s a great way to meet everyone in the gym, and a great networking tool to gain new clients~ I have gained 3 more PT clients in the last week, they all bought training packages with me of 8 sessions… so that rocks ~ I enjoy this time of year, we had a trainer quit without notice on Friday, so now in addition to new clients, I also get to work floor hours on Sunday and Thursday evenings now~ so great news to me, more $$$
Now, onto business as usual
Left work and hung out at cousin’s place for a while~ then we went to her gym, or Fitness Spa rather, LOL, this place was so uppity!  All the women had on full make-up and these matching gym outfits, lol, neon pink 2 pounders were EVERYWHERE (I would BAN those in my gym if I could )– anyway, my cousin is currently nearly 7 months gone with child, so she did the cardio-bunny thing on the Elliptical while I hit the training floor.
Chest/Biceps/Abs + Cardio (Easy Cardio)

Flat DB Chest Press

5s x 8r @ 30 lbs (in each hand)
Incline BB Press

5s x 8r @ 55 lbs

Incline DB Flys

5s x 8r @ 17.5 (in each hand)

Push ups (regulation)

5s x 8r

Standing alternating DB Curls

5s x 8r @ 22.5 (in each hand)

Seated Unilateral Preacher DB Curls

5s x 8r @ 17.5

Hammer Curls (using hammer curl bar donated to gym by my little friend Mitch )

5s x 8r @ 45 lbs (including weight of bar)

Concentration Curls

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

ABS

Hanging Straight legged raises (to waist height, feet flexed, NO swinging)

3s x 8r (SLOW)~ these SUCK

Hanging Bent Knee raises (to waist height)

3s x 12r (SLOW)

Decline sit ups (no weight today)

3s x 20 reps (slow and controlled)

Vacuums (spelling, lol?)

Done 5x total, back against wall, standing~ held for 15, 25, 30, 30, 35 seconds~OUCH
Cardio:

Warm up x 5 min @ 4.0 mph @ 4% incline
Treadmill~ easy run day

5.8 mph x 1 mile @ 3% incline
6.0 mph x 1 mile @ 1% incline
6.2 mph x .25 miles @ 0% incline
6.3 mph x .25 miles @ 0% incline
5.8 mph x .50 miles @ 3% incline
Cool down x 5 min @ 3.0 mph & 0% incline

Stretch x 5 minutes or so

Post work out meal w/ cousin (she had chili-cheese fries )

4 oz sirloin, lean

Asparagus (about 10 medium stalks)

1 cup salad greens w/ balsamic vinegar @ walnuts (took the crunchies off the salad)

Water w/ lemon

green tea w/ 2 pkt Splenda

:D

Peace~J

Well, Friday is a work day, training clients and I wont get a chance to lift; I have to leave work early to buy a few things since I have a gig tonight, very short set, about 30 minutes~ but its about 40 miles away and the roads SUCK! It’s giving me terrible anxiety

**It’s so hard not to do shots w/ friends as a ritual before playing ** but my cut is more important than a temporary buzz

Cardio only today, I have a treadmill in my living room, so I just do it there when there isnt a better option

Treadmill

5 min warm up @ 3.5

40 min @ 4.0-4.2 mph and 6% incline

5 min cool-down @ 3.0

ummmm… that’s it; Not too hard. Peace~J

Leg day is not the same since I was instructed to no longer use any weight for my legs, unless its a hammy exercise.  I use to love the feeling of squatting over 150 lbs for reps, of pressing 375+ lbs on the 45-degree angle leg press~ However, apparently my legs overpower the rest of me and we are trying to bring my upper body up a bit and tighten and lean out my lower, I got plenty of muscle mass there, so its super high reps, time under tension, isometric contractions and TONS of hamstring work..with weight that allows me into the 12 rep range easily.

12:30 PM~Leg work out

During work out: 1 scoop Substance WPI + 6 scoops Lemonade Xtend + 3g Creatine Mono in 30 ounces water.

Wall Squats~to below parallel (holding a 12lb core med ball overhead entire time)

4s x 20r (last rep held, squeezed for a 10-count, then explode upward)

BB SLDL w/ heels on 10s

3s x 12r (slow, squeezing at the top of every contraction)

BB SLDL w/ toes on 10s

2s x 12r (slow, squeezing at the top of the contraction)

Seated Leg Curl

3s x 15r @ 65 (slow, iso hold at top)

2s x 12r @ 75 (slow, iso hold)

Prone Glute Extension uni

3s x 15r @ 62.5 (slow)

Glute~Ham Raise (No weight)

3s x 3r (held for 10, 12, and 15 sec)

Calf Press on Leg Press

5s x 12r @ 45,50,55 (very light weight on calves)

ABS

Bench V-sits w/ med ball between knees (4lbs)

3 x 20

Straight Legged Raises, arms overhead

3 x 20

Oblique Crunches

3 x 20 each side

Peace~J

Today was delts and abs; should have done some pace work on the treadmill, but didn’t have the energy; went out last night, was out late so in three hours later than normal to work out, didn’t like it.

Meal #1

1 Super Omega

1 Sesamin

10g Glutamine

1 calcium

1.25 scoops WPI + water

6 oz grapefruit w/ Splenda

12 almonds

1 cup broccoli, steamed

2 cups JavaFit coffee + Splenda

Pre-work out: 1 ECA stack

During Work out: 1 scoop WPI + 6 scoops Xtend + 3g Creatine Mono in 30 oz water

Seated Overhead DB Press, palms forward

2 x 8 @ 20

Seated overhead DB press, palms faceing inward

3 x 8 @ 20

Seated Machine lateral Raise

3 x 8 @ 35

1 x 8 @ 40

1 x 8 @ 45

Standing front DB raise

5 x 8 @ 17.5

Seated, bent over rear delt DB raise

3 x 8 @ 17.5

Seated machine rear delt

2 x 8 @ 45

ABS

Seated bench V-ups w/ med ball between knees

3 x 20 @ 5 lbs

Reverse Trunk Curls w/ med ball between knees, arms overhead
3 x 25 @ 6 lbs ~ last five reps of each set is squeezed, held and slowly released

Post Work out (45 minutes later)

3-4 oz chicken breast

1 cup green beans w/ Mrs Dash

2 oz avocodo

1 cup green tea w/ 1 pkt Splenda

1 multi

1 Super Omega

10g Glutamine

Total Water for the day: 1.75 gallons, plus a small glass :)

*Going to post pictures in the next few days, should be interesting ;)

Well the resolutionists are back in full force, lol.  Every cardio machine was occupied, the most popular machines were being used; I haven’t seen the place so packed in nearly a year, hmmm…

total water for the day= 1.5 gallons… …good job (anything over 1 gallon is a bonus)

Anyway breakfast was on track macro wise, but no egg whites

Meal 1 @ 700

1 Super Omega

1 Calcium

1.5 scoops Muscle Milk (Bananna Cream)

*Carb concious blend

1 scoop = 37.5g

Calories: 170

Total Fat: 9g

Sodium: 100mg

Total Carb: 6g

Protein: 16g

**I eleviated the almonds/avocodo from my meal as the Muscle Milk has a lot of fat already in it**

6 oz grapefruit w/ Splenda

1 cup raw baby spinach leaves

30 min pre- work out

1 ECA stack

2 or 3 oz of work out cocktail

During work out nutrition

1.5 scoops WPI (Substance Juicy Watermelon) + 6 scoops Lemonade Xtend + 3g Creatine Mono

Back/Triceps/Cardio

Bent over BB Row (2xoverhand grip; 2xunderhand)
3s x 8r @ 70

2s x 6r @ 70

Uni bent over DB Rows (30 lb DB) 

5s x 6r @ 30

Straight Arm cable press down (not a fixed pully) 

5s x 6r @ 47.5

Wide Grip Lat Pull down (overhand grip)

5s x 6r @ 65 ~ weak spot

Prone Hyperextensions (w/ 25 lb plate) 

3s x 8r @ 25 lbs., slowly

Tricep Press down w/ Rope (not a fixed pully)

2s x 6r @ 42.5

Tricep Press down w/ V-Bar

3s x 8r @ 50

Triceps Dips/Bench (feet up on another bench)

5s x 10r

Standing Overhead Tri Extension w/ rope (cable pully)

5s x 6r @ 37.5

Cardio

Modality: Elliptical Trainer 

5 min warm up at level 1, incline 0
27 min at a resistence level 8, Incline level 9~moderate pace (HRR 140-155 for the duration)

5 min cool down at level 0, incline 0~slow, easy pace

Immediatly post work out

turkey breast cutlet x 3.5 oz, lemon juice

broccoli w/ Mrs Dash

2 oz (or 1/3 of a small, cali avocodo) avocodo

1 Super Omega

1 multi

1 calcium

10g glutamine w/ water

The rest of the days meals are prett much repeats of what is above in various quantities and various supps.  Diet was spot on, water intake was great.  The more I drink the leaner I feel; imagine that   Peace~J 

**No strength training**

Treadmill (I have one in the living room at home)

3:30 PM or so…

41 minutes @ 4.3 mph  (brisk walking pace) and 8% incline (pretty steep)

**then I baked 4 batches of cookies (2 Oatmeal & Raisin; 2 Snickerdoodle) from scratch (NOT on my cutting diet) and only ate ONE oatmeal raisin cookie out of all of them– good for me
The first day of the best year of my life

This year will be the most productive for me in the following areas (and in order of priority)- I have a lot of places I plan on improving in my life; but these are first and foremost as far as priority

1. Personal realationships (In my personal life as well as at work, school, and others)
2. Nutrition and Training~ I WILL gain muscle and I WILL attain the elusive 9% body fat
3. Competition & Physique (switching to Fitness Comp the second half of this year)(I will place top 5 this year in figure OR fitness!)
4. Class/Studies ~ more planned study time, more organization
5. Music (more effort, time, scheduling, writing, travel)
6. Writing (more time, effort, broader subject spectrum)

Diet: 99% in check (had that ONE cookie )
Water: 110% in check (already had 1.25 gallons thus far)

Supps: Running out of everything all at once as usual, lol, but 95% in check

Tomorrow (Tuesdays) I train 2 regular PT clients, and one or two new member orientations, that number will GREATLY increase with all the ‘new years resoltionists’ that will flock in to the gym in the coming weeks~ I have some paper work, emails and  basically have floor hours at the gym when not training.  I work the afternoon/evening shift, usually until about 8:15 or so, and by that time I am NOT wanting to lift.  So tomorrow I will probably either go in to work out in the morning or go into work 90 minutes early or so to get it in there.  I am not missing one single solitary planned work out this year. Peace~J