dvsness, dedication and desire

I will beging to post in a little less detail now that I am only 2 weeks out.  Dieting will be more brutal and I don’t want to divulge too much.  I’ll try to maintain as much training information as possible, though.

Today was a high carb day - macro totals:

cal - 1446 pro - 136 car - 167 fat - 26 fib - 29

I also will be doing 2-a-days this weekend, so I did 40 minutes fasted cardio on the precor this morning, followed by 30 minutes of stretching in the sauna nude with my pwo chicken and sweet potato.  That got some odd looks!

I walked to and from the gym 15 minutes each way for my evening back workout and did 20 minutes on the stepmill as well. 

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Low Pulley Standing Row
70×10, 80×10, 90×10

High Pulley Standing Row
70×10, 80×8, 90×8

Rev Grip Lat PullDown
70×10, 80×8, 90×6

Hyper w/Plate
25×10, 25×10, 25×10

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Lat Machine Crunch
40×12, 40×12, 40×15

V-Up
20, 20, 20

For this Friday at least, I get to keep my off day.  I still walked one mile on my luch break, though.  It’s good to get out of the office and clear my head, and it seems like Spring is going to stay. 

Worth noting - today marks my last day of Splena. 

Meal 1

• tilapia 
• avocado  

cal - 194 pro - 22 car - 4 fat - 10 fib - 3

Meal 2

• egg whites 
• eggs 

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

Meal 3

• chicken breast 
• celery
• olive oil 

cal - 242 pro - 38 car - 3 fat - 9 fib - 1

Meal 4

• chicken breast 
• romaine    

cal - 183 pro - 39 car - 1 fat - 2 fib - 1

Meal 5

• DS Sustain    

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

Totals:

cal - 958 pro - 144 car - 14 fat - 36 fib - 7

It was an emotionally tough day for me.  I’m starting to get a bit scared, and I’m tired and run down.  This has been easier than I expected until this point, but I think it will be more trying from this point forward. 

Meal 1

• tilapia 
• avocado
• oat flour

cal - 314 pro - 26 car - 25 fat - 13 fib - 6

Meal 2

• chicken breast 
• sweet potato 

cal - 258 pro - 39 car - 21 fat - 2 fib - 3

Meal 3

• chicken breast 
• celery
• olive oil 

cal - 302 pro - 38 car - 3 fat - 16 fib - 1

Meal 4

• oats 
• DS Sustain    

cal - 260 pro - 25 car - 31 fat - 4 fib - 6

Meal 5

• egg whites 
• celery  

cal - 108 pro - 22 car - 5 fat - 0 fib - 1

Totals:

cal - 1242 pro - 150 car - 85 fat - 35 fib - 17

Fyi, on weekdays when I have work, since I don’t have meals scheduled during my actual lunch break, I am walking one mile.  Additionally, now that it isn’t so damn frigid anymore, I am also walking to and from the gym, which is 15 minutes each way.

I also did 20 BW calve raises after every superset, so that is 180 reps for calves.

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Seated Hammer Curl
15sx10, 20sx8, 20sx8 *superset*

Decline Skullcrusher
45×10, 50×8, 50×8

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Rev BB Curl
45×8, 45×8, 45×8 *superset*

Lying DB Ext
15sx12, 20sx8, 20sx10

————-

Simultaneous Cable Parallel Curl
35 each sidex10, 40sx7, 40sx7 *superset*

Single Arm Tri PushDown
30×10+10, 35×8+8, 40×8+8

————- 

40 Minutes Precor

I’m glad it was a high carb day with all of my travelling - I had to take the subway to the Long Island Rail, transfer to a different line and then take a taxi to Powerhouse.  That’s 3 trains and a cab each way!  I was pretty pooped on the walk home, but I still tanned and picked up some fresh tilapia.  All in all I had a great day.  It was beautiful out as well. 

Meal 1

• tilapia 
• avocado
• oat flour

cal - 314 pro - 26 car - 25 fat - 13 fib - 6

Meal 2

• oats 
• ISS Micellar Matrix - Banana

cal - 432 pro - 35 car - 57 fat - 8 fib - 9

Meal 3

• chicken breast 
• sweet potato

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

Meal 4

• chicken
• sweet potato  
• celery 

cal - 318 pro - 30 car - 45 fat - 2 fib - 7

Meal 5

• egg whites   

cal - 96 pro - 22 car - 2 fat - 0 fib - 0

Totals:

cal - 1466 pro - 143 car - 171 fat - 25 fib - 28

For todaqy’s training, I treated my self to a trip out to Long Island - Syosset to be exact.  That is where you can find Bev Francis’ Powerhouse Gym where many pros form NY train, as well as visiting pros.  Today I trained legs with Jennifer Searles and then we worked on my posing and went over many last minute prep questions.  It was a tough workout using high rep ranges with very deep squats, held contractions and controlled form.  I was also able to pose for Steve Weinberger, who is Bev’s husband and heads the NY NPC Metropolitan district.  It was a pretty intimidating experience but I agreed with his assessments: I need to bring up my hams and lean out my glutes, but my posing and upper body are good.  I will be altering my training slightly in an attempt to fix these problems:  Monday will be a low rep hams day and I’m upping the cardio.

I don’t know the weights of the sleds on the equipment, so I’m listing the weight of the plates added only.

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Hack Squat - wide/high
90×15, 90×15, 90×15

Standing Single Leg Curl
20×8+8, 20×8+8, 10×10+10

Single Leg Press
90×20+20, 90×20+20, 90×20+20

Power Squat - feet together
50×20, 70×20, 70×20

Leg Ext
40×20, 40×20, 40×20

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Oh, the burn.   

I’m still amazed at how good I feel on Tuesdays, as they are the only no carb day I train on (until next week, anyway!) and despite crazy low cals and 40 minutes of cardio, it’s all good. 

Meal 1

• tilapia 
• avocado

cal - 194 pro - 22 car - 4 fat - 10 fib - 3

Meal 2

• eggs 
• egg whites 

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

Meal 3

• chicken breast 
• spinach 
• olive oil   

cal - 320 pro - 40 car - 3 fat - 16 fib - 1

Meal 4

• chicken breast 
• romaine
• apple cider vinegar

cal - 183 pro - 39 car - 1 fat - 2 fib - 1

Meal 5

• DS Sustain  

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

Totals:

cal - 1036 pro - 146 car - 14 fat - 43 fib - 7

This has no bearing on the actual results, but it’d be interesting to see who the members are most impressed with.  I recommend me. 

http://www.bodybuilding.com/fun/transformblogguide2.htm

I am back and better than ever! 

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Neck Press
55×10, 65×8, 65×8

Flat DB Fly
25sx8, 25sx8, 25sx8

Inc DB Fly
25sx10, 30sx8, 30sx8

Inc BB Press
75×10, 85×8, 85×8

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Lat Machine Crunch
50×10, 40×15, 40×15 

Obliques on Hyper
10+10, 10+10

Decline Crunch w/Plate
10×10, 10×10

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20 Minutes Stepmill

20 Minutes Precor

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I have an exciting training day planned for tomorrow.  No hints yet!

Monday’s diet was exactly the same as Sunday, with the exception of the order of meals and the inclusion of Allmax IsoKool in Strawberry in my oats, which was one of the better samples I’ve had.  I had a migraine last night and my stomach wasn’t feeling so hot, so I took the evening off from the gym.  I’m not happy about it, considering the proximity to my show, but now is not the time to get sick or do anything dumb, either.  It is important to heed the wishes of one’s body.  Unfortunately, although I did get some rest, I got precious little actual sleep.  On a brighter note, it is going to be 75 degrees today!!  Finally!