New Baby!
Thursday, April 17th, 2008No workout yesterday. We found this little thing in the backyard after eating, so we went to Petco instead.
Archive for April, 2008
Sun workout, Pic from NPC Mets
Wednesday, April 16th, 2008I really do like the gym on Sundays. It’s borderline peaceful. I know Matt didn’t want me training medial delts but I did. Steve Weinberger asked me what happened to my delts when I saw him at pre-judging yesterday. 
1 scoop Nitro Fire taken pre-workout.
Warmup not listed.
Arms/Delts/Calves
DB Standing Hammer Curls
in unison
25sx12, 25sx12, 30sx8
Preacher Curls
ez bar
35×10, 35×10 *superset*
Seated Rear Delt Raises
15sx10, 15sx10
Seated DB Press
35sx12, 35sx12
Leaning DB Laterals
each side
15×12, 20×10
Single Arm Overhead DB Ext
each arm
15×10, 20×9
Skullcrusher
lying on floor
35×12, 45×10 superset
Full Range Calve Raises
bwx15, bwx15
Stepmill
20 minutes
Inspiration!
Monday, April 14th, 2008Chant of a Champion
by Nicole Snell
When I think of quitting I will think of who will be standing next to me on stage.
Will I be able to say that I worked harder than her?
When I stand on Stage will I be able to say that I pushed myself harder, that I kept going when I felt like stopping, and that I gave that extra effort when I felt like collapsing?
It’s that last burst of commitment that separates the champions from 2nd place.
I will train when others go out with their friends.
I will train when others are eating out at their favorite restaurant.
I will train when others are taking an off day
I will train when others are hanging out with their boyfriends.
I will train when others are sleeping.
Every moment is a victory:
Each step on the treadmill.
Each set.
Each rep.
Each bite of food.
Each and every thing I do has a purpose.
The food nourishes my body.
The training invigorates my spirit.
The weights stimulate my muscles.
The supplements support my health.
The rest gives me a chance to rebuild.
Never stop.
Never give up.
Never say can’t. Never say won’t.
A champion must first challenge the self before they can challenge others.
I am my competition. Failure is not an option.
Mmmmm oats…
Sunday, April 13th, 2008
Meal 1
- BioBeads
- oats
- Prolab Pure Whey - Vanilla
- fish oil
- multi
- Glucosamine Chondroitin MSM
- Beta Alanine Extreme
Meal 2
- ground turkey breast
- asparagus
- roll
- Vigor
- Beta Alanine Extreme
Meal 3
- Prolab Naturally Lean Complex - Strawberry Banana
- fish oil
- Glucosamine Chondroitin MSM
Meal 4
- ground turkey breast
- yams
- multi
- Beta Alanine Extreme
Meal 5 (PWO)
- Glutamine and Creatine
- Prolab Pure Whey - Vanilla
- Carb Component
Meal 6
- egg whites
- turkey bacon
- onions and bell peppers
- peanut butter
- Beta Alanine Extreme
Random thoughts:
I trained later than usual for offseason because I got my hair done. My head feels lighter with a few inches chopped off. It was kind of cool to see the crowd I usually trained with during prep, as my training time is later then due to meal schedule changes.
I’m excited to go to the NPC Metropolitan tomorrow. It was the first show I did and now I get to go back and watch.
I am loving oats. I’ll miss them when they’re gone.
‘Tell me who you frequent, and I will tell you who you are.’
-French Proverb
Wicked Back Day
Friday, April 11th, 2008Fantastic workout! My back is tight as hell now, so I’m certainly stretching again before bed. I definitely had another rep or two in me for my last set of deads, but I scraped my right shin on the last rep I did and that threw off my focus and grip a bit. Not too shabby though.
1 scoop Nitro Fire taken pre-workout.
Warmup not listed.
Back/Delts
Deadlifts
225×5, 225×7, 225×7
Incline Lower Trap DB Shrugs
facedown on bench
40sx10, 40sx10 *superset*
Upright Row
50×10, 50×10
Hammer Strength Single Seated Row
each arm
90×12, 115×8
Face Pulls
60×12, 80×10
Walk outside
1.5 miles
Off!
Friday, April 11th, 2008No training, did a Prolab demo by Union Square. Left that with a headache and crashed out at home. 3 Advil, 2 REM and an ice pack put me out of my misery. Sleep is nice.
Meal 1
- BioBeads
- egg whites
- oats
- fish oil
- multi
- Glucosamine Chondroitin MSM
- Beta Alanine Extreme
Meal 2
- 96% lean ground beef
- mushrooms
- Vigor
- Beta Alanine Extreme
Meal 3
- turkey and ham
- on pumpernickel with greens
- fish oil
- Glucosamine Chondroitin MSM
Meal 4
- ground turkey breast
- asparagus
- multi
- Beta Alanine Extreme
Meal 5
- Prolab Lean Mass Complex - Cinnamon
Meal 6
- missed
Random thoughts:
Goodness are my legs sore!
The week without my boss is winding down; I’ll miss the peace.
I saw a ‘massage parlor’ get busted while walking to the subway.
‘Whatever is missing in your life is something you don’t greatly value. You only get what you passionately pursue. It is highly important that you have a desperation for what you want. Your life is whatever you’re willing to accept it to be!
-Mike Murdoch
LEG DAY!
Wednesday, April 9th, 2008Too much booty in the pants. I wore tights for leg training and the natives were restless. It was referred to as a Christmas ham. The good thing about tights, though, is that you can’t tell that all of it jiggles when set free. At any rate, I did stretch for a good while PWO but I’m anticipating a good deal of soreness in the morning.
Warmup not listed.
Legs
Plate Loaded Squat Press
+360×15, +450×15, +540×13, +630×10
BB Walking Lunges
50×24, 60×24, 70×20 *superset*
Prone Curl
50×12, 55×12, 60×12
Single Leg Ext
each leg
50×15, 55×12, 60×10
IFBB NY Fitness Pro
Wednesday, April 9th, 2008This Saturday, held with the NPC NY Metropolitan.
Complete competitor list:
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• Maggie Blanchard, USA
• Myriam Capes, Canada
• Jennifer Cassety, USA
• Nicole Duncan, USA
• Kendra Elias, USA
• Heidi Fletcher, USA
• Oksana Grishina, Russia
• Donna Louise Jones, Australia
• Michele Mayberry, USA
• Lisa McCormick, USA
• Tami Ough, USA
• Bethany Wagner, USA
• Trish Warren, USA
• Nicole Wilkins, USA
IFBB NY PRO
Tuesday, April 8th, 2008Women’s Bodybuilding
UNOFFICIAL list of competitors is as follows:
ANGELA DEBATIN BRAZIL
ANNIE RIVECCIO USA
AURELIA GROZAJOVA SLOVAKIA
CATHY LEFRANCOIS CANADA
COLETTE NELSON USA
DEBBIE BRAMWELL USA
DEBI LASZEWSKI USA
DENA WESTERFIELD USA
FABI ANTIONE BELGIUM
GUISY CAPUTO ITALY
HEATHER FOSTER USA
JEANNIE PAPARONE USA
KIM BUCK USA
LIZ MESA MEXICO
MARIA CALO USA
MERCEDES BAZEMORE USA
ROSEMARY JENNINGS USA
SARAH BRIDGES UK
SASKIA SALEMINK HOLLAND
TINA CHANDLER USA
TONIE THOMPSON USA
Yesterday’s diet, sans the Sustain bars I ate in the middle of the night
Tuesday, April 8th, 2008
Meal 1
- BioBeads
- egg whites
- ww bread
- fish oil
- multi
- Glucosamine Chondroitin MSM
- Beta Alanine Extreme
Meal 2
- Prolab Lean Mass Complex - Vanilla
- Vigor
- Beta Alanine Extreme
Meal 3
- chicken breast
- asparagus
- sauce
- fish oil
- Glucosamine Chondroitin MSM
Meal 4
- ww wrap with pulled pork
- brown rice, lettuce and pico
- multi
- Beta Alanine Extreme
Meal 5 (PWO)
- Glutamine and Creatine
- Prolab Pure Whey - Vanilla
- Carb Component
Meal 6
- cube steak
- peanut butter
- Beta Alanine Extreme
Random thoughts:
I really need to get this laundry done. At least tomorrow is an off day from training so maybe I can accomplish something.
‘The jealous are troublesome to others, but a torment to themselves.’
-William Penn
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