cjk302’s BodyBlog

So I’m finally moved in down here in South Florida and just got my internet hooked up today.  Here’s an update:

I trained last Thursday before things got too hectic with moving and between Thursday and Sunday night my training and diet were extra crappy.  So I hadn’t planned on competing June 16.  But I am going to continue to train and diet until next Wednesday before I make a final decision.  I just got a new diet and its strict but I’m always full so its ok.

Monday:

10 min bike

seated chess press - 2×50@50lbs

superset - 4×15 each push-ups on half ball then reverse grip pulldowns (45lbs)

superset - 3×15 each dumbbell flyes with dumbbell press on half ball

superset -  3×15 each dumbbell flyes with dumbbell press on incline

superset - 30-25-20secs each pushups with resistance band chest press

30 min eliptical

Tuesday:

30 min run before breakfast

15 min stepper to warm up

smith squats - 2×10@205

leg curls - 3×10@40 each leg

glutes (donkey kicks) with cable - 2×10@40lbs each leg

60min yoga

30min stepper

As you can see I am laying off the weights and stepping up the cardio.  It sucks cuz I don’t feel like I have done anything when I do just cardio.  I am going back to the track tomorrow and doing sprint work.  Maybe that will make me feel better

So I have been packing since Sunday (and thank God, I should be finished today) and needless to say I haven’t been able to get a good traditional workout in.  Although I must say packing by yourself does work up a good sweat.  I did some cardio at the the gym yesterday (45 min on the stepper) and my car is in the shop so I have been walking all day.  I have to walk to the dollar store (about 1.5 miles away) to get some more packing tape and when I return I will do some flexibility work and practice my strength moves.

I am still frustrated that I have been told not to lift because I am too big.  But my training coach says that if I just diet harder I should be able to keep lifting.  So I won’t touch a weight this week but I will be back to lifting next week.  Guess I will just go back to 3 days a week of full body workouts with power lifts instead of 5 days a week with separate muscle groups.

Trying to avoid buying perishables this week so I don’t waste any food therefore my diet won’t be that great until next week when I’m settled in.  So I will only have about 20 days of hardcore dieting.  Although I am decently lean from my last show.  I should be able to maintain it this week I will just have to step it up big time next week.  Wish me luck!!

I won!! The judges said my routine is good enough to go to nationals but I need to be more lean and darker on stage.  One of the judges actually said I have too much muscle so i need to stop lifting for a couple weeks and try some pilates or yoga to try and streamline my physique! LOL, I guess… (but I don’t know if I can go to the gym and NOT lift)

So I just finished my last workout before my show saturday (save a routine run-through tomorrow)… and I’m not impressed with my physique to say the least …I’ma give it what I have on stage and really focus on executing my routine well but I guess for my physique I will start to focus on June 16…

Today:

35 minutes routine work

chinups: 2×6

Tricep rope extensions cable: 2×10@42.5lbs

lateral raises: 2×10@15lbs

leg press: 10@110-10@220-10@310

calf raises:2×20

hip ABduction: 2×10@100lbs

So I haven’t had carbs since Saturday Morning and I was feeling it during my workout yesterday.  I drank 4 oz. of Redline before going to the gym and this is what I did:

Dips: 10-8-8

Decline Bench Press: 10@65lbs-8@85lbs-6@95lbs

Bench Press: 10-8-6@95lbs

Cable Crossovers: 10-8@15 and 6@20lbs

30 minutes routine work: This was about all I could handle, my heart was racing.  I only made it through the whole thing twice.  It felt like my heart was going to jump out of my chest.

Squats: 10@135-10@185-8@205-6@215

Straight leg deadlifts: 3×10@35lb dumbbells

Kneeling Leg curls: 10@40-8@45-8@50-6@50

treadmill: 30 minutes @8% incline 3.5-3.7mph

I could not fall asleep for anything last night.  I laid down around 10:30 and didn’t sleep until about 12:30, woke up about 3 times, and was wide awake but to tired to move around 6:30am.  Does anyone else have these problems before competition?  If so, what do you do?

I’ll get to the workout part but Ronnie Coleman is friggin huge!!! I met him and Tony Freeman (also extra huge!! and in great shape right now, might I add) yesterday at the "Eastern Seaboard Bodybuilding and Figure Contest) in Atlanta yesterday.  One week out from my own show it was great to see professionals like that and others that were there.  Very motivating.  Did I mention they are huge???!!! Like I’m almost sure they biceps are as big as my quads (which are not little) and they may be as big as my waist…

Okay, back to reality.  I did some cardio before I left for ATL yesterday and thats it for working out.  Today I did some cardio and then worked on my routine for all of 15 minutes before I almost collapsed… Lack of carbs, I’m hoping it gets better once I get more rest (didn’t get to bed until after 3 last night).  Plus I have some redline drinks that my friend gave me.  I am going to try them before I lift tomorrow and see if it helps…

So I couldn’t move yesterday… check out my monday and tuesday’s workout and you will see why.. Today I had to make up for it:

20 minutes 7.5% incline 3.5mph

30 minutes fitness routine work (I made it completely through the whole thing 3 times, I thought my heart was going to jump out of my chest)

45 minute rest

tricep pulldowns for 30 seconds 4 sets@50lbs

skull crushers: 3×10@12lbs (dumbbells)

superset:
kickbacks: 3×10@10lbs (dumbbells) with tricep ext cables: 3×15@50lbs

calf raises 6×25@8 plates

7×50 ab exercises

45 minutes stepper

I will be decorating my fitness costume tomorrow!!

7am: 45min stepper before meal 1

12:30pm: chinups wide grip 6×6

seated row wide grip 3×15@75lbs

one arm cable rows 3×10@50lbs

bent over rows reverse grip 4×10@95lbs (smith machine)

one leg deadlifts 3×10@20lbs dumbbells

4×20 hanging leg raises

4×20 crunches

sprint circuit 4 sets:

20 crunches-50m sprint-15 pushups-50m sprint =1

3×30m sprints

6:30pm: 45min bike after last meal

my whole body hurt!!

I have come to terms with the fact that I won’t be able to move when I wake up tomorrow…

calf raises: 5×20
Smith machine squats: 15@95lbs 4×12@145lbs

Dumbbell straight leg deadlift: 4×15@60lbs (2 30lbs dumbbells)

Leg Press: 4×12@6 plates

stationary lunges: 3×15@40lbs each leg

Stepper 30 minutes

20minutes routine work

…45minutes of cardio to go after my last meal today at 6pm

I’m really excited about my first show of the year (though it probably doesn’t show due to the lack of carbs …So far today I have:

Incline bench press: 15@55lbs, 12@65lbs, 10@70lbs

close grip bench: 12@50lbs, 10@55, 10@65

kneeling leg curls: 15@30, 12@40, 10@45, 10@45

tricep pushups: 3×12

one hand tricep cable pulldown: 3×10@15lbs

5×20 abs (ab crunch machine twice, decline sit-ups twice, and leg raises)

45 min eliptical

I will do some flexibility work later today.  Time for a protein shake…