Thursday 6-26-08 2 weeks to Capital City Naturals
I was feeling pretty darn good this morning. I don’t know if it was the additional fat I added in the form of the salmon yesterday, or just a good day. I was still a little late getting to the gym as my partner beat me there again. This morning though it was due to having to get some business done, not because my ass was dragging.
Training: Arms
Training: Biceps and Triceps.
Barbell Curls: None: Last week 137.5lbs 1×7, 140lbs 1×5
Triceps Cable Press downs: Used rope125lbs 1×6, 1×5: Last week 140 2×5
Dumbbell Preacher curls; 50lbs 1×8, 1×9, Last week 45lbs 1×11, 50lbs 1×6
Supine Barbell Tricep Extension:None : Last week 115lbs 2×5
I am a little down after this mornings workout. My left arm was really bugging me. I could not do my barbell curls or over head tricep extensions. Even now as I type this it feel like I got a flu shot in my left shoulder as it is just a bit sore. I managed two crazy sets of biceps using the preacher curl bench and two great sets of press downs with the rope. I switched to the rope today because my body weight is down to about 161lbs and with the bar I am pressing down 140lbs and I can’t hold it down. I can’t do as much weight with the rope so I used it instead. I could not do much more though as my left arm was really throbbing. I can not dwell on it, even though it makes me mad that I could not get a good workout. This has happened many times before and it usually always goes awas fairly quickly, hopefully today will be no different.
Nutrition: I am going to stick with the higher fats today and get a better gage of my energy levels In stead of the 4 oz of chicken which is 110 calories, 24g protein, and 1.5g fat, I am having 2 oz of Salmons which is 105 calories, 14.5g protein and 5g and fat.
1:00am - 6 BCAA 4500, 2 Myo - D, 1 CLA
4:35am - 1 Xocai Chocolate Power Square, 3 dymetadrine Extreme, black coffee
5:30am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 1g BetaAlanine, 2g Creatine, 5g GL3
7:15am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 2g Creatine, 5g GL3
7:45am - 1/2 cup egg beaters, 2.1oz russett potato
8:20am - 1/2 MetRx Shake
10:20am - 1 Scoop VP2, 1 cap Xocai Healthy Chocolate Syrup, Splenda, 5g Creatine 1g BetaAlanine, 2 Caps Myo-D, 1 Cap CLA, 3 BCAA 4500, 5g GL3
12:00pm - 1/2 MetRx shake, 5g Creatine, 5g GL3
2:00pm - 2 oz Salmon, 6 oz veggies, salsa and butter spray
4:00pm - 1/2 Metrx Shake, GL3, 5g Creatine, 2 DX, 1 CLA, 3 BCAA, 1 Beta X
6:00pm - oatmeal pancake and 1/4 cup pure pumpkin.
8:00pm - 1/2 MetRx Shake, 5g GL3, 5g Creatine, 400mg Ibuprofen
10:00pm - 2 oz Salmon, 6oz veggies, 3g Gaba, 6 BCAA 4500
Little Extras: I got a good 30 minutes in the tanning bed today with a good coating of moisturizing lotion on my skin. Ron and I got a quick little balance and stability workout and I practiced all my relaxed poses 5 times each holding each pose for 40 seconds. I also did my 10 x 10s before doing the balance and stability workout.
Cardio: I was feeling pretty down and low on energy and I needed more than just a boring old ride on the stationary bike of EFX. I would have barely pushed myself and probably would have coasted through the whole thing. To get myself moving and my energy up, I joined a couple of guys doing a snatch ladders with the Kettlebells. 5 snatches per arm from 18lbs all the way up to 52lbs. It got me moving and got my energy up. There was no way I was driving home today with one of my bikes at the gym so I rode it straight to the grocery store and got some vegetables, then rode it home and took some extra hills along the way. I was not satisfied though as now my energy levels were up. I did a little drill with my heavy bag where I alternate punches with the thing 50 times, then knee it Muay Thai style 25 times per leg. I did this 3 circuits then ended by punching the thing alternating arms for 200 reps. It was kind of fun.
Change of plan for tomorrow as I am going to train back in stead of chest to let this shoulder heal up a bit and then we will train chest on Sunday. It usually always heals up and feels 100% after 2 or 3 days rest.
