dvsness 
"To have a healthy pregnancy and come back to the stage better than ever!"
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Archive for December, 2007
Wednesday, December 19th, 2007
Yesterday was an off day from training. I hit my carb goals by eating some sour cherry pie from the farmer’s market by the courthouse. 
I felt kind of crappy and sleepy on the way home today. I was going to take another off day, but after watching American Gangster (great movie - go see it!) I was oddly motivated. I’m happy I went - hit a DL PR! 
Warmup sets not listed.
Workout C
Behind Body Plate Shrugs
3,2,1
35sx10 *SUPERSET*
Side Plate Shrugs
3,2,1
35sx10 *SUPERSET*
Front Plate Shrugs
3,2,1
35sx10
————-
Leg Abduction
3,2,2
80×9
Leg Adduction
3,2,2
80×10
Single Prone Leg Curl
3,2,2
35×10+10
SLDL
3,2,2
115×11, 125×10
DeadLift
2,1,1
155×8, 175×6
Posted in Training
Wednesday, December 19th, 2007
Meal 1
- BioBeads
- oats
- Prolab Advanced Whey - Chocolate
- flaxmeal
- Vigor
- multi
Meal 2
- london broil
- brown rice
- asparagus
- Glucosamine Chondroitin MSM
Meal 3
Meal 4
- Prolab Naturally Lean Complex - Cinnamon
- Glucosamine Chondroitin MSM
Meal 5 (PWO)
- Prolab Advanced Whey - Chocolate
- Prolab Carb Component
- Creatine and Glutamine
- multi
- pickle
Meal 6
- lf cottage cheese
- walnuts
- Vigor
Cals - 1814 Pro - 172 Cho - 154 Fib - 24 Fat - 58
Random thoughts:
Calories are a bit low, but that’s ok because yesterday’s were definitely over 3k.
Holy sore lower body. I woke up before my alarm clock and stumbled, barely conscious, to go pee and was shocked into a painful reality as soon as my butt hit the bowl. My glutes and legs have been kindly punishing me for the torture I gave them yesterday. Being forced to sit in a jury box all day didn’t help. At least I got to walk around a bit during lunch.
I feel like I weigh 300 lbs. Maybe I’ll weigh myself in the morning.
Posted in Supplements, Nutrition
Wednesday, December 19th, 2007
Great workout! I went up in either weight or reps on almost all movements (in comparison to last week’s numbers, not my PR’s with even tempo rather than slow negatives). I do feel like I’m moving a bit slowly after all the ribs I devoured yesterday, but I kept to the prescribed rest between sets anyway.
Although the numbers did increase, my forearms seemed to get tired sooner. They were beat up and full of blood before I even got to rev grip pulls. I’m going to try and remember my straps next week.
Workout B
Inc DB Hammer Curls
4,2,2
15sx10 *SUPERSET*
Inc DB Palm Up Curls
4,2,2
15sx10 *SUPERSET*
Inc DB Rev Grip Curls
4,2,2
15sx10
————-
Close Grip Tri PressDown
4,2,2
60×10 *SUPERSET*
Med Grip Tri PressDown
4,2,2
60×10 *SUPERSET*
Rev Grip Tri PressDown
4,2,2
60×10
————-
DB Rear Delt Raise
3,1,1
15sx16
1/2 Rep Wide Grip Lat PullDown
3,1,1
80×10, 80×10
Rev Grip Lat PullDown
3,1,1
100×9, 100×10
Bicycle Grip Seated Cable Row to Chest
2,1,1
100×8, 100×9
BB Row
2,0,1 100×9
Posted in Training
Saturday, December 15th, 2007
Meal 1
- BioBeads
- ground turkey breast
- brown rice
- green beans
- multi
Meal 2 (PWO)
- Prolab Pure Whey - Chocolate PB
- Prolab Carb Component
- Creatine and Glutamine
- Glucosamine Chondroitin MSM
Meal 3
- ground turkey breast
- brown rice
- green beans
Meal 4
Meal 5
- popcorn
- Vigor
- Glucosamine Chondroitin MSM
Meal 6
- chicken dumplings
- ribs
- multi
Random thoughts:
I went to the movies - saw Beowulf in 3D, with the glasses. It was pretty damn cool. That explains the popcorn. We went out to Friday’s afterward. Yes, I did have a rack of ribs. Yum. I hadn’t had ribs in ages. Yes, I did outeat my friend Manny and he weighs 205. Oy.
Back to good behavior tomorrow, I promise! I steamed some asparagus and made a london broil in food prep for tomorrow.
Posted in Supplements, Nutrition
Thursday, December 13th, 2007
I was very pleased with my training today. I was only supposed to do one working set of squats, but considering the sloooow negatives and the fact that they were last, when I was already beat up, I used low weight. Turns out I underestimated myself and threw in another set.
If you ever feel you’re getting too big for your britches, try some single leg hack squats. They’ll humble you real quick!
I was a little wobbly ascending the stairs to leave, but I was smiling. Legs are surely my weakness and progress with them is a small victory. Soreness is setting in already, though!
Warmup sets not listed.
Workout A
Leg Ext
3,1,1
50×13, 50×15
Smith Bulgarian Split Squats
3,1,1
smith +30×15+15, +40×12+12
Walking BB Lunges
3,0,2
50×15, 60×15
Single Leg Hack Squats
3,0,2
+50×8+8, +60×8+8
Single Leg Press
3,1,3
sled +50×10+10
BB Squats
8,1,4
70×9, 95×7
————-
Posted in Training
Tuesday, December 11th, 2007
 Off days from training.
Friday I had too much chocolate. Since I didn’t have court I went to the office and received a box of truffles from one of the printers, to which I did some significant damage.
Saturday I had too much cheese. I think I had cheese about 4 times.
Chocolate covered cheese sounds interesting about now, and that’s scary.
Here’s a recent pic of my fat self from a Prolab demo in NJ yesterday. Baggy t shirts are wonderful.
Posted in Nutrition
Sunday, December 9th, 2007
RIP PIMP C
 
Meal 1
- BioBeads
- chicken breast
- banana
- Vigor
- multi
Meal 2
- Proteon bar - PB
- Glucosamine Chondroitin MSM
Meal 3
- chicken breast
- santa fe rice
Meal 4 (PWO)
- Prolab Pure Whey - Chocolate PB
- blueberries
- Creatine and Glutamine
- Glucosamine Chondroitin MSM
Meal 5
- ground turkey breast
- green beans
- brown rice
- multi
Meal 6
Cal - 2257 Pro - 211 Cho - 229 Fib - 31 Fat - 55
Random thoughts:
It’s a good thing I didn’t know my macros yesterday,since I woke up in the middle of the night and helped myself to some bananas and pb…
Played Spades, Pitty Pat and Texas Hold-em before getting dismissed from court. I definitely prefer cards to work. I will never try to avoid my civic duty of jury service again. Unfortunately, we are not in session again until Monday, so it’s off to work in the morning.
I love food.
I miss Danny.
Listened to a lot of old UGK today in honor of Pimp C.
Posted in Supplements, Nutrition
Thursday, December 6th, 2007
I got out of jury service extra early today, as the schedule witness didn’t make it. That meant getting to the gym even earlier! I love training when it’s not crowded. The improvements there continue as well. The equipment is arranged much more logically now and there is actually room to due walking lunges in a straight line due to the reduced clutter!!
Rev grip skullcrushers to the chin were BRUTAL, especially as the last movement of a tri-set. I felt these more than any skulls I’d done before. It was really great; my biceps were still so pumped from the previous sets they were pressing against my forearms at the bottom of the movement big time.
Warmup sets not listed.
Workout D
Wide Grip BB Curls
4,2,2
35×10, 35×10 *SUPERSET*
Close Grip BB Curls
4,2,2
35×10, 35×10 *SUPERSET*
Rev Grip BB Curls
4,2,2
25sx10
————-
BB SkullCrusher to Forehead
4,2,2
35×10 *SUPERSET*
BB SkullCrusher to Chin
4,2,2
35×10 *SUPERSET*
Rev Grip BB SkullCrusher to Chin
35×10
————-
Inc DB Fly
3,1,1
25sx10
DB Upright Rows*
3,1,1
25sx10
Rev Grip Seated Cable Row
3,1,1
100×10, 110×10
Wide Grip Seated Cable Row
3,1,1
80×10, 100×10
Rev Pec Dec
3,1,1
50×15 *Upright Rows have an asterisk because it said ‘Lawn Mower Pulls’ on my workout sheet. I didn’t know what they were, and it made me think of an upright row??
Posted in Training
Thursday, December 6th, 2007
————-
Meal 1
- BioBeads
- oats
- Prolab Pure Whey - Chocolate PB
- Vigor
- multi
Meal 2
- Proteon bar - PB
- Glucosamine Chondroitin MSM
Meal 3
- tilapia + veggies
- brown rice
Meal 4 (PWO)
- Prolab Pure Whey - Chocolate PB
- banana
- Creatine and Glutamine
- Glucosamine Chondroitin MSM
Meal 5
- bison steak
- spinach
- brown rice
- multi
Meal 6
- lf cottage cheese
- walnuts
- Vigor
Cals/Macros are unknown since I ate out for Meals 3 and 5.
Random thoughts:
The small pic is of the view from the courthouse. Not too shabby, eh?
I ended up eating out for Meal 3 since I get really distracted and always forget something if I deviate from my morning routine. I simply cannot talk on the phone when I’m trying to get ready. At least I found a Garden of Eden so I could get something healthy. Meal 5 was at Stamina with my friend Manny.
I was able to train pretty early today since I got out of court early. It was nice to beat the rush hour, but I got stuck with the after school crowd instead. Can’t win.
I feel great!
Posted in Supplements, Nutrition
Wednesday, December 5th, 2007
Shock and awe!! There were no DBs on the floor at my gym today! Although they weren’t necessarily in order, at least they were all racked, and that’s progress. If course, I didn’t use any DBs for my workout today, lol.
Warmup sets not listed.
Workout C
Behind Body Plate Shrugs
3,2,1
25sx10 *SUPERSET*
Side Plate Shrugs
3,2,1
25sx10 *SUPERSET*
Front Plate Shrugs
3,2,1
25sx10
————-
Leg Abduction
3,2,2
70×10 *SUPERSET*
Leg Adduction
3,2,2
70×10
————-
Single Prone Leg Curl
3,2,2
30×10+10
SLDL
3,2,2
115×10, 115×10
DeadLift
2,1,1
135×10, 155×6 ————-
Posted in Training
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