dvsness, dedication and desire

Plate Loaded Rear Delt Row
70 each side x10, 70sx10, 70sx10

Cable Laterals, Thumbs Down
15 each side x8, 10sx10, 10sx10

1/2 Rep DB Laterals
25sx10, 25sx10, 25sx10 *superset*

Full Range DB Laterals
15sx8, 12sx8, 12sx10

BB Front Raise
30×12, 35×10, 40×10

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Hanging Leg Raise
12, 12, 12

Decline Crunch +10 lb Plate
15, 15

V-Up
25, 25

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I actually feel a bit stronger than I did yesterday, which I think is odd because I cut my sodium out.  Perhaps my body has just gotten accustomed to the torture.  But there will be carbs in the morning!!!  It was hard to cook sweet potatoes and not taste them, but hey, I’ve done more difficult things in my life.  This is nothing, and it will be over before I know it.

Strive Machine Chest Press
90×12, 110×8, 110×8

DB Incline Hammer Press
30sx10, 30sx8, 30sx8

Flat DB Fly
15sx15, 20sx10, 25sx8

Cable A-Trainer Fly
20 each side x10, 25sx8, 25sx10

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Hybrid Calve Training
Toes in on all movements to target outer calve

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15 Minutes Stationary Bike

25 Minutes Incline Walk

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I feel drained and weak.  I know it’s temporary and I know there’s a carb up on the horizon, so I’m pretty sure I’ll live.    Carrying groceries home was definitely a chore and I’m not all that capable of emotion at this time.  I’m definitely glad that I’m doing this test run now so I’m aware of the empty feeling and I don’t panic when the time comes for the real deal.

Decline EZ Bar Skullcrusher
45×10, 45×10, 45×10 *superset*

Alternating Standing DB Curl
20sx10, 20sx10, 20sx10

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DB Overhead Ext
25×15, 25×15, 25×15 *superset*

Rev Grip BB Preacher
30×10, 30×12, 30×12

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Rope Cable Pushdown
60—12, 70×10, 80×10 *superset*

Bilateral Parallel Cable Curl
20 each side x12, 25sx12, 30sx12

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Medicine Ball Situp with Legs Flat
20, 20

Obliques on Hyper
20+20, 20+20

Nautilus Abdominal Machine
70×20, 60×20

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20 Minutes Posing

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This dry run has yet to take a toll on my training.  I think it was definitely a wise choice to take Gakic every day this week, especially since I’m not taking BCAA’s peri-workout as I typically do.  I’m also starting to appreciate the massive amount of water I’ve been ordered to drink since it has prevented me from really getting hungry despite crazy low calories and next to no carbs.

Seated Arnold Press
25sx10, 25sx10, 30sx8

Standing DB Laterals, Thumbs Up
12sx10, 12sx10, 15sx8

Single Arm Standing DB Laterals, Palms Down
Not Working Side Holding 5lb DB At Parallel
12×10+10, 12×10+10, 15×8+8

Standing Bent Over Rear Delt Raise
12sx12,12sx12,12sx12

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Hybrid Calve Training
Bodyweight Only

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30 Minutes Precor

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15 Minutes Steam Room

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Overall, the workout didn’t blow me away, but I was satisfied.  I did the Precor at level 10 resistance although I usually only go up to 7 or 8.  I did take Gakic today and think that it was definitely a contributing factor.  I intend to take Gakic on all training days this week since my cals and carbs will be very low for the dry run and I don’t want to hit a wall.  It will be interesting to see if I notice any effect from Aplodan during this time.  E-bol, Dicana and Lipotrophin continue unchanged.  I’m out of Xtend and my custom bcaa blend from TP should be here tomorrow.  UPS is trying what little patience I ever posessed.

Leg Press (high wide stance)
180×15, 180×15, 180×15

Squat (narrow stance, top 1/3 of movement removed)
65×15, 65×15, 65×15

Prone Curl
40×15, 45×15, 50×15

Plate Loaded Ext
70×15, 70×15, 70×16

DB Plie Squat
40×20, 40×20, 40×20

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Decline Crunch + 10 lb Plate
20, 20, 20

Hanging Knee Raise
15, 15, 15

Lying Leg Raise
20, 40

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20 Minutes Stepmill

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I have no clue what exactly the salmon from last night’s wedding is doing to my stomach, but it has been hurting since about 11pm.  I generally never have digestive issues and that’s the only thing I can attribute the pain to.  Despite this discomfort, I haven’t been caused any actual illness so it was off to the gym as usual.  Getting in some speed reps actually helped get my mind off the pain.  I am seriously glad this whole wedding ordeal is over and I can get back to concentrating on my training and prep more completely.  What can I say, I’m selfish!

This week I’m going to be doing a dry run of sodium/carb deplete/load so I can better gauge how my body will react for my show in April.  I will not be sharing my nutrition details during this week, as I have no desire to provide the other contestants in the transformation contests I’m involved in with a diagram on how to beat me.    I will, however, continue to share my training protocol as usual.

I haven’t been able to update, and I probably won’t again until sometime tomorrow evening.  i am the maid of honor in a wedding today and between preparing for that, training and chatting with Patrick Arnold in the ThermoChat last night, I’ve been unable to find much time to blog.

So, here’s a simple update:

Yesterday was a low carb day.  It looked just like all my other low carb days do.   

I officially started taking Lipotrophin AM and PM.

I trained back, abs and did the stepmill for cardio.

I am now adding Aplodan to my stack - started loading with my 1st dose when I woke today.

If you guys will forgive me for my neglectful posts, maybe I’ll put up some pics from the wedding. 

Meal 1

• 1 Dicana
• 1 scoop Pro Carnosine 
• oats
• Prolab Pure Whey - Chocolate PB 
• 2 Opti-Women
• 2 E-bol

cal - 440 pro - 32 car - 59 fat - 8 fib - 8

Meal 2

• tuna
• brown rice
• light mayo

cal - 423 pro - 25 car - 47 fat - 15 fib - 4

Meal 3

• chicken breast
• broccoli
• grapefruit
• 1 E-bol

cal - 195 pro - 32 car - 15 fat - 2 fib - 4

Meal 4

• 1 Dicana
• tilapia
• romaine
• sweet potato
• apple cider vinegar

cal - 299 pro - 24 car - 43 fat - 2 fib - 7

Meal 5

• Sustain
• 2 G-tek
• 2 E-bol

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

Totals:

cal - 1462  pro - 133 car - 168  fat - 28 fib - 25

Today was one of those rough days for me, where everything seems to go wrong; my training and diet are still great - it’s everything else that gets in the way.  I took 3 Yellow Neuphorias to see if that would give me a mental break, but there was zero effect.  Figures.

1 scoop Pro Carnosine taken 20 minutes pre-workout.
4 scoops Xtend sipped peri-workout.

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Seated Rear Delt DB Raise
15sx8, 15sx8, 15sx8

Leaning DB Laterals, Thumbs Down
15sx10+10, 20sx10+10, 20sx10+10

Seated DB Press
25sx10, 30sx8, 30sx8

BB Front Raise, palms up
30×10, 35×8, 35×8

Seated BB Press
70×8, 70×8

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Hybrid Calve Training
Toes in on all 3 movements

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2 G-tek and Green Mag taken post-workout.

Valentine’s Day at the gym was nice and peaceful.  It was probably the high point of my day, other than my gifts from Des.