Training for Team Universe 2009!

O/T: wow strong comments response to my blog post yesterday…

October 10th, 2007

I am a bit moody… my poor daughter  Aiyanna… lol, she is 7 years old and prob thinks I have gone insane these days
[u]Chest/Triceps/Calves/Abs[/u]

AM Fasted Cardio /home on elliptical
Incline DB Press

*Rest~Pause Set

40s x 4  40s x 4  40s x 4  40s x 3  40s x 2 = (F)

Decline DB Fly

*Straight Set

25s x 10  25s x 10  25s x 10

Reverse Grip EZ Bar Cable Tri Extension

*Straight Set

60 x 10  60 x 10  60 x 10

NO Assist Parallel Tri Dips

1×8  1×8  1×7  1×5  1×3 =(F)

Seated Calf Raises/Plate Load

*Full ROM

*straight Sets

110 x 6  110 x 6  110 x 6  110 x 4 =(F)

Donkey Calf Raises ~

*Plate load “machine”

*straight sets

175 x 8  175 x 8  175 x 8

Kneeling Rope Crunch

*Straight Sets

75 x 12  75 x 12  75 x 12

Hanging Straight Legged Raises ~NO MOMENTUM

1×10  1×8  1×8  1×5  1×5

Cardio2/StepMill

Diet: 100% ~ My black coffee habit is getting really outta control… I am now thinking about it while training clients, teaching, driving home, I am pre-occupied with thoughts of my Chocolate Truffle coffee… mmmmmm

Meal 1 @ 7:00

glutamine

sesamin

calcium

fish oil

flax oil

borage oil

CLA

2 Thermal Rage; 1 MAN Scorch

2 cups JavaFit Diet Coffee w/ Splenda only

5 egg whites, 1 whole egg

1/2 cup spinach

1 oz avocado

salt-free Greek Seasoning & black pepper

all made into an omelet (well, not the coffee)

Meal 02 @ 9:45 (immediatly prior to leaving for gym)

AST multi vitamin

fish oil

flax oil

borage oil

CLA

3 oz chicken breast tenderloin

1/2 cup raw spinach

12 almonds

Meal 03 @ 1:25 PM

sesamin

glutamine

calcium

CLA

fish, flax, borage oils

tuna 3.5 oz
184 grams asparagus

2 oz avacodo

diet pepsi jazz (only ONE in the new creme caramel flavor…DAMN…yummy )

… only the first three meals today; I will list my evening meals/supps tomorrow (Thursday) 

Total Calories 1,295

Protein: 163

Carbs: 51

Fats: 47

Water: 1.75 gallons 

:D …

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.

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.