dvsness, dedication and desire

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

All is well.  I have discovered Trident White in Pina Colada.  It was love at first chew.

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

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DB Pullover
30×12, 30×12

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Nautilus Ab Machine
40×15, 40×15, 40×15

DB Decline Crunch
15×15, 15×15

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30 Minutes Incline Walk

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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.

Meal 1

• sweet potato 
• Sustain  

cal - 193 pro - 21 car - 25 fat - 1 fib - 5

Meal 2

• chicken breast 
• broccoli
• olive oil

cal - 318 pro - 48 car - 3 fat - 16 fib - 2

Meal 3

• oats
• Prolab Pure Whey - Chocolate PB 

cal - 285 pro - 27 car - 32 fat - 5 fib - 5

Meal 4

• shrimp 
• romaine
• apple cider vinegar 

cal - 163 pro - 30 car - 2 fat - 2 fib - 1

Meal 5

• egg whites 
• eggs

cal - 141 pro - 18 car - 1 fat - 7 fib - 0

Totals:

cal - 1100 pro - 139 car - 63 fat - 31 fib - 13

My carbs were actually lower than I’d anticipated, but that’s fine since I had a serious carb up Saturday night and I had a high carb day yesterday which is typically low.  It’s crazy how much I missed oats during my test run. 

BB Curl
45—10, 45—10, 45—10 *superset*

Cable Overhead Ext
50×12, 50×12, 50×12

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Inc Hammer Curl
20sx8, 15s10, 12sx15 *superset*

Incline Skullcrusher
45×10, 45×12, 35×15

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Single Arm Cable Curl
20X12+12, 25×12+12, 30×10+10 *superset*

Single Arm Cable PushDown
20×12+12, 25×12+12, 30×10+10

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Hybrid Calve Training
Toes in to hit outer calves

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As usual, I had great pumps training arms.  My rest between sets is very limited since I do all supersets and can rest one muscle while the opposite one is working.  My right delt/bicep vein was really out; I may be on the verge of vanity - I caught myself looking at it in the mirror a lot. 

Now that the test run is over, I can share my nutrition again.  It was a bit brutal, but it’s nice to know that I can nail it.  Now all I need to do is get to 8% - I’m no longer scared of last minute conditioning.

Meal 1

• 1 Dicana
• 1 scoop Pro Carnosine 
• oats
• Designer Sustain 
• 2 Opti-Women
• 2 E-bol
• 1 Aplodan

cal - 415 pro - 302 car - 58 fat - 7 fib - 10

Meal 2

• oats 
• Gaspari IntraPro - Vanilla
• Green Mag 

cal - 448 pro - 34 car - 58 fat - 8 fib - 10

Meal 3

• chicken breast
• sweet potato  
• 1 E-bol

cal - 306 pro - 30 car - 42 fat - 2 fib - 6

Meal 4

• 1 Dicana
• chicken breast 
• sweet potato 
• broccoli
• 1 Aplodan

cal - 330 pro - 33 car - 47 fat - 2 fib - 9

Meal 5

• egg whites
• light mayo  
• 2 E-bol
• 2 ALRI Lean Dreams

cal - 129 pro - 18 car - 2 fat - 5 fib - 0

Totals:

cal - 1628  pro - 145 car - 207  fat - 24 fib - 35

You may have noticed that I am now taking Lean Dreams pre-bed.  It controls cortisol and helps me sleep, which is great since I have also started taking EC in place of my previous stimulant fat burner.  I just respond better to EC than any other products I’ve tried. 

What a difference a day makes!  I drank and ate my heart out last night and I’m having a high carb day today.  I feel like I could move mountains.  I wonder what my weight is now that the water weight is back and I had the refeed deluxe - pasta last night for the first time since December.  ‘Twas simply amazing.

Pro Carnosine and Gakic taken pre- and custom bcaa/glutamine peptide/citrulline malate blend sipped peri-workout.

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Standing BB Press
50×12, 60×8, 60×8

Seated DB Press
30sx8, 25sx10, 20sx12

Leaning DB Laterals
15×12+12, 20×10+10, 20×10+10

Rev Pec Dec
80×6, 70×8, 60×10

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Lat Machine Crunch
50×12, 50×12, 50×12

Feet Raised DB Crunch
10×20, 10×20

Hanging Knee Raise
15, 15

V-Up
20, 20, 20, 25

Kneeling Cable Crunch
30×40

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20 Minutes Stepmill

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I had a short workout today because I am not only completely depleted, but I have my goddaughter all weekend and the daycare at my gym closes at 2pm on the weekends.  Living alone and having a 3 year old out a damper on plans sometimes.  There will be no tanning this weekend, but we have watched Space Jam and Shrek 2x each already, danced for an hour and read 3 books.

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Plie DB Squat
40×15, 40×15, 40×15

Power Squat
70×15, 70×15, 70×15

Squat Press (Quad dominant, low narrow)
90×15, 90×15, 90×15

SLDL
50×15, 50×15, 50×15

Pulsing Prone Curl
30×30

Pulsing Plate Loaded Ext
25×30

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20 Minutes Precor

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You may notice how light I tend to go on any deadlifting type movements.  This sis due to having congenital scoliosis and a lower back injury from last year as well.  Although I don’t use much weight, I use a full extension and get an excellent stretch at the bottom of the movement and still find I can stimulate the muscle quite effectively.

…or tanorexic? 

Ever since I started tanning more frequently for show prep (and to look hot at the Arnold!) I have been getting compliments on my tan and I’m told that I’m getting dark, but I just don’t see it.  I am starting to think that I have tanorexia!!

Bodyweight Pullup
8, 8, 6

Bodyweight Chinup
8, 6

Wide Grip Lat Pulldown
70—10, 80—8, 80—8

Laying Double DB Row
20sx12, 20sx12, 20sx15

Rev Grip BB Row
70×12, 80×10, 80×10

Hyper +25 lb Plate
12, 12, 12

€”€”€”€”-

45 Minutes Precor

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Well, the idea of carbs was better than actually having them at first.  My stomach hurt a bit after each meal, but by the time I got to the gym I felt like a million bucks.  My back felt really strong and 45 minutes of cardio was no chore. 

 ”Life is either a daring adventure or nothing.” -
Helen Keller