Friday 6/27/08 - 2 weeks to INBF Capital City Naturals
Being proactive with my arm bugging me a little I put a crushed 400mg ibuprofen in my last shake last night, and took another 400mg at 4:30am this morning. My arm was not boethering me in the slightest this morning. We trained back to let it rest. I had another brisk ride to the gym this morning and was ready to train. It took a few extra minutes to get ourselved mentally up for the task at hand, but we did it and it was a memorable back workout.
Training: Back
Deadlifts - 385lbs x6, 395lbs x6, 403lbs x4: Last week-370lbs ×7, 375 x5, 403lbs x4
V-bar Pull ups - 96lbs ×6, Last week 83lbs ×6, 87lbs ×6, 90lbs ×6
V-bar Pull downs - 200lbs 1×7, 1×6, Last week none
One arm dumbbell rows - 115lbs x 11reps, last week 112lbs x 12 reps
Bent Over barbell rows - None, Last week 225lbs x4 reps
Great recovery from yesterday less than stellar workout. Deadlifts felt absolulely phenominal this morning and I was literally walking on cloud 9 the whole workout. Ron gave me a nice tip to add weight to my 100lb dumbbell with little to no effort by crossing a smaller dumbbell across the top of the handle. I can hold it there with my thumb once my versa gripp is strapped on. No bouncing on the deadlifts this week. My confidence was up, I was feeling fantastic and strong. All me this week I pulled it off the floor, set it down, stopped and re fired between every set. By whole body gave a "shquiver" when I was done, but I RIPPED OFF 4 REPS SUCCESSFULLY!
Nutrition: I am literally doing everything I can think of to get super shredded, super ready, and exceeding the condition of any show I have done before. This morning I am eliminating 8.5 grams of carbs from the post workout period as it is supposed to help rid the body of any and all remaining body fat. I have 9 pounds of body fat and every ounce of fat that I can lose will look huge.
1:00am - 6 BCAA 4500, 2 Myo - D, 1 CLA
4:35am - 1 Xocai Chocolate Power Square, 3 dymetadrine Extreme, black coffee
5:20am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 1g BetaAlanine, 5g GL3, 1g GABA
7:00am - During workout 6 BCAA 4500
7:20am - 1/2 Met Rx Shake, 1/2 Scoop VP2, 5g GL3, 2 Beta X
7:50am - 1/2 cup egg beaters, 2.1oz russett potato
8:20am - 1/2 MetRx Shake
10:20am - 1/2 MetRx Shake 1 Beta X, 2 Caps Myo-D, 1 Cap CLA, 3 BCAA 4500
12:30pm - 1/2 MetRx shake
2:00pm - 2 oz Salmon, 6 oz veggies, salsa and butter spray
4:00pm - 1/2 MetRx Shake, 2 Dymetadrine Extreme, 3 BCAA 4500, 1 CLA, 1g Beta Alanine
6:00pm - oatmeal pancake, stevia, butter spray, 1/4 cap Xocai Healthy Chocolate Syrup
8:00pm - 1/2 MetRx Shake, 6 BCAA 4500, 5g GL3
9:30pm - 2 oz Salmon, 6 oz veggies, salsa, butter spray, 5g GABA, 5g GL3
Totals: Calories: 1633.5, Pro 225.5g, Carb 128g, fat 28.5g, Fiber 21.5g
Little Extras: Like I said, I rode my bike to the gym before this mornings back workout, and I killed 2 birds with one stone this afternoon by not only riding my bike back and forth from the gym, but it was hot and sunny outside so I did it with my shirt off to work on my tan. Before riding home I beat the speed bag at the gym until I could not raise my arms any more. I am easily polishing of nearly 3 gallons of water every day. Just before my 9:30pm meal, I held each of my 18 poses for 40 seconds.
Cardio: As I mentioned, I took 3 bike rides today including the last one where I took on 2 killer hills and conquered them with relative ease. Each time I take these hills it is getting easier and easier. I tried to make my evening cardio a little tougher by beating the speed bag just before riding home.
