Goodbye Figure; Hello NPC Fitness!

I ended up pulling a muscle in my lower back last Monday morning; I attempted to go to the gym anyway, not realizing the extent of what would end up being a really bad strain.  I ended up sitting on the floor near Siobhan while she trained, I couldn’t bend or move or twist at all.

I did absolutly nothing for the next several days and then went in on Thursday, and very carefully did a lighter version of my regular work out for chect/tris.  I am using different training methods each week for 4 weeks ~ that was just a modified compound super set, and this week is dropsets to failure.  I was fine during the work out felt no strain on my back at all, until the end of my very careful and light cardio.

Chest

Seated Plate load Hammer Strength Chest Press

90 lbs x 9,  100 x 7,  100 x 7, 90 x 9

Incline DB Press

35s x 10  35s x 10  35s x 10  35s x 5

Standing Chest Fly Machine

85 x 12  85 x 12  85 x 12

Triceps Pressdown w/ rope

75 x 9  75 x 9  75 x 9

Seated overhead DB extension

40×8  40×8  40×8

Triceps dips on bench, feet up on another bench

1×15  1×12  1×10  1×8  1×6  1×4

Cardio

StepMill, level 5, 30 minutes

Meal 1

shake (1.5 scoops WPI+1 tsp L-Leucine)
fish oil

R-ALA

2 multi vitamins

1 Kava

3g Vitamin C (powdered; pure)

Meal 2

R-ALA

1 multi vitamin

1/3 c oats w/ water, 1 TBS sugar free maple syrup, 2 tsp Splenda/Stevia blend (75/15)

1 whole egg, 4 egg whites

4 TBS fat free shredded cheese

Meal 3

tuna fish, 3 oz envelope

1 TBS fat free mayo

1 TBS deli mustard

2 cups spinach

4 almonds

1 fish oil

1 multi vitamin

Meal 4

4 oz ground extra lean turkey breast

3/4 cup chopped broccoli

1/4 cup wild rice

1/8 c black beans

1 multi

1 R-ALA

Meal 5 (post work out)
2 scoops WPI, 12 oz water, 2 tsp BCAAs, 1 tsp L-Leucine, 3g Creatine Mono

1 fish oil

Glucosomine Chon
Meal 6

6 oz sirloin steak

8 spears asparagus w/ spray butter

green salad w/ 2 tbs balsamic vinegar

2 GLASSES (4oz each) dark red wine

Kava
Meal 6

1.5 scoops WPI, 1 tsp L-leucine

1/2 cup cottage cheese, fat free

4 almonds, 1 tsp natural PB

cinnamon

2 multi vitamins

R-ALA

Melatonin

Glucosomine Chon

This entry was posted on Monday, November 24th, 2008 at 11:30 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.