2007 Transformation Contest

I will be leaving tomorrow for the Arnold Sports Festival/Arnold Classic in Columbus, OH.  About 4-5 of the contestants in this Transformation Contest will be there, and I can’t wait to meet them.

Also, while there, I will be Blogging in the Arnold Classic Blog.  I will be Blogging about the events at the Arnold Expo.  There are approximately 650 booths showing products to health & fitness fans.  There are also 29 sports & 36 sporting events taking place this weekend, highlighted by the Arnold Classic.

I will try to show you my experience of attending the Arnold, which by the way is my 1st ever show.  I will be taking pictures, and some video, and I hope to be able to upload them while at the show.  I cannot wait to get there, to meet some of the people I spoken with on BB.com, to get all the free samples that are being given away, and to see the events taking place this weekend.

If there is anything you would like me to blog about while I’m there, please let me know.

Yesterday was shoulders. Today I can’t feel them. LoL

*Not including failure reps ranging from 2-5 on for every last set.

Front DB Raises
1~5lbs. for 20 reps ea. (Warm-up)
2~10lbs. for 15 reps
1~15lbs. for 12 reps
1~10lbs. for 12 reps
_____________________
Nautilus Machine Delt  Raises
1~#2 for 20 reps
3~#3 for 15 reps
_____________________
Bent Over Raises
4~10lbs. for 15 reps
_____________________
Seated Shoulder Press
3~15lbs. for 15 reps

Supersetted w/

Shoulder Shrugs
3~25lbs. for 15 reps
______________________

30 min. of AB work

My shoulders are still very weak from the tendonitis considering where I started and where I am now, but what can you do?

Wow, I went to the gym and was having a great workout and all of a sudden you could hear the loudest rolling of thunder! It shook the whole gym! Once finished I left and went to SAMs to get more beef and headed home. On the way the lightining and thunder got worse. Come to find out there were like 3 Tornados that touched down not to far away! I am watching the news now and looks like we have more really bad weather to come tonight. I love bad storms, I actually sleep better for some reason during them, plus its an added benefit when samoangirl gets scared and cuddles close to me. hehehe

Anyway, on to the workout!

SHOULDERS

DB seated shoulder press  4 sets of 8 reps
2 stes of 8 with 70lbs, 2 sets of 8 with 75lbs… need to go heavier now, these were to light.
Drop sets: 50lbs x 10, 35lbs x 10

DB side raise 4 sets 6-8 reps
35lbs each set
Drop sets: 25lbs x 8, 20lbs x 8

Rear delt fly on machine  4 sets of 8 reps
135lbs, 150lbs, 165lbs, 180lbs
Drop sets: 120lbs x 10, 90lbs x 12

Cable upright rows with bar  4 sets 6-8 reps
110lbs, 120lbs, 130lbs, 140lbs
Drop sets: 100lbs x 10, 60lbs x 10

Face pulls  4 sets of 10 reps
60lbs, 80lbs, 100lbs, 120lbs

Diet is kickin azz, cardio has sucked the past 2 weeks due to my allergies, sinus infection and not to mention the flu bug. Can you say "CRY"? lol

The MassFX / Hyperdrol stack continue to help me make progress, I feel very strong and I keep progressing with the weights every workout. I am going to make myself do cardio from now on, its really hard to get up in the morning now and go do cardio, infected sinuses do not feel very good early in the morning but I have to go and get my cardio in, wish me luck lol.

Seems to be some sort of international bug going around. Been heavily under the weather last 2 days. Frequent stomach discomfort, frequent nausea, generally icky and crappy feeling.

Funny thing is I had the best leg workout in awhile with this sickness. Managed my cardio through it as well, but had a really bad headache right through.

Had to lay off the cardio today. Will megadose vit-c

UPDATE: Couldn’t sleep without doing my cardio. Felt guilty and like a fatass. Got up at 12am and did my cardio anyway. meh.

No carb day went smoothly as usual.  All is well.  I have discovered Trident White in Pina Colada.  It was love at first chew.

Meal 1

• tuna  
• light mayo

cal - 258 pro - 41 car - 1 fat - 10 fib - 0

Meal 2

• chicken breast  
• collard greens  
• apple cider vinegar

cal - 216 pro - 44 car - 3 fat - 2 fib - 2

Meal 3

• chicken breast  
• romaine
• olive oil

cal - 263 pro - 29 car - 1 fat - 16 fib - 1

Meal 4

• Sustain

cal - 105 pro - 20 car - 4 fat - 1 fib - 2

Meal 5

• egg whites  
• eggs

cal - 234 pro - 25 car - 2 fat - 14 fib - 0

Totals:

cal - 1076 pro - 159 car - 11 fat - 33 fib - 5

I included pullovers for the first time in a while.  I think they’re a good finishing movement and bring up the serratus nicely.

I did feel rushed in my training today.  I have a million things on my mind and a trillion things to get done before I leave town Thursday morning for the Arnold.

————-

Machine Chest Press
70—10, 70—12, 75—12

Incline BB Press
65—10, 65—10, 65—10

Flat DB Press
30sx10, 30sx10, 30sx10

Pec Dec
60—12, 50—15, 40—15

€”€”€”€”-

DB Pullover
30—12, 30—12

€”€”€”€”-

Nautilus Ab Machine
40—15, 40—15, 40—15

DB Decline Crunch
15—15, 15—15

€”€”€”€”-

30 Minutes Incline Walk

€”€”€”€”-

2 Lipo6 @ 7am

Meal 1  7:45am
2 XL Scrambled Eggs
2 slices Munester Cheese
1 Light Multigrain English Muffin
Crystal Light Pink Lemonade
Multi
1 Dicana
2 Melting Point
1 G-tek

Meal 2  10:15am
1 Banana
H2O

Meal 3  11:45am
6 oz Tuna Fish
1 tbsp Smart Balance Omega Light Mayp
6 Rosemary & Olive Oil Triscuits
H2O
2 Move Free Advanced

Meal 4  2:30pm
4.25 oz Sardines
Salad w/ Tomatoes & Cukes
2 tbsp Fat Free Olive Oil Vinaigrette Dressing
6 Cheddar Triscuits
H2O
1 Dicana
2 Melting Point
1 G-Tek

Meal 5  4:30pm
4 oz TrailMix
Diet Coke Lime

2 Lipo6 @ 5:30pm

Meal 6  6:30pm
6 oz Boneless Chicken Breast (sliced)
1 1/3 cups Mueller’s Whole Grain Penne
1/2 cup Classico Vodka Sauce
Crystal Light Pink Lemonade
Multi
1 Dicana
2 Melting Point
1 G-Tek

Meal 7  8:30pm (Pre-Workout)
1 serving ON 100% Whey Gold Standard - Extreme Milk Chocolate

Meal 8  11:30pm
2 servings ON 100% Whey Gold Standard - Extreme Milk Chocolate
1 serving CL Green MAGnitude

3 Optimum ZMA @ 12:30am

TOTAL:  2785 cal, 237g pro, 248g carbs, 103g fat

For some reason today, I was very hungry.  This is why I have 8 meals.

Tonight, I did my Shoulders & Traps training.  I felt really good going into this training!  When I started to do my traps, I got a muscle spasm in my lower back and had to stop.  This sucked!!  I could not do my cardio because of this muscle spasm.

Pre-Workout Supplements: 1 serving Optimum Nutrition 100% Whey Gold Standard - Extreme Milk Chocolate

Seated Bent-Over Rear Delt Raise  20×10, 25×8, 25×10, 25×9  superset with

Cable Crossover Rear Delts  5×15x4

Cable Side Lateral Raise  5×12, 10×12, 5×12, 10×10

Lifefitness Shoulder Press  50×8, 55×6, 55×6
My right shoulder (rotator cuff) was really bothering me during this exercise!!

Cable Front Raise  15×12, 20×12, 15×10

Hammer Strength Standing Shrugs  205×12
After this set is when I got the muscle spasm, so I stopped training!!

I tried to do my cardio on the treadmill, but I could not because of the muscle spasm.

I sipped 2 servings Scivation Xtend Watermelon during this training.  This flavor is awesome!!  It tastes like the Watermelon Jolly Rancher.

Post-Workout Supplements: 2 servings Optimum Nutrition 100% Whey Gold Standard - Extreme Milk Chocolate, 1 serving Controlled Labs Green MAGnitude