Friday 5/23/08 - 7 1/2 weeks to INBF Capital City Naturals
I slept in a little this morning and hit the gym just a little after 5:00am. I tweaked my shoulder yesterday so I was a little leary of Chest training this morning. I did some extra warm up sets on the Incline Barbell Press before Tom came in. Once we got going I did pretty well. I could feel my right shoulder was not perfect, but it was not enough to distract me from training my chest. I got more reps with 230lbs than last week so I was happy. Weighted dips went well also. I moved heavier weight than last week and got three good sets. The flat dumbbell presses did me in though. I did one rep with the 100s and my shoulder and elbow were bothering me enough that I could not concentrate on my chest. I lowered them, set them on the floor, and 30 seconds later my right arm was throbbing from the shoulder down to the elbow. I finished the workout with flat barbell press.
Training: Chest/Pectoral
Incline barbell press - 230lbs 1×5, 2×4; Last week 230lbs 2×4, 1×3
Weighted dips - 116lbs 2×6, 1×7; Last week 113.5lbs 2×5
Flat Dumbbell bench press - 100lbs x 1, see above
Flat Barbell bench press - 225lbs 1×8, 245lbs 1×6; Last week none
Nutrition: All pre and post workout meal on time.
2:30am - 6 BCAA 4500
4:30am - 1 Xocai Chocolate Power Square, 2 dymetadrine Extreme
5:30am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 2g Micronized Creatine, 5g GL3, 2 BetaX
6:45am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 2g Micronized Creatine
7:15am - 1 cup egg beaters, 2.1oz red potato
7:45 am - NytroPro 40, 2 Caps Myo-D, 1 Cap CLA
9:45am - 1 Scoop VP2, 1/2 cup pure pumpkin with Splenda, 5g Creatine, 2g Beta Alanine
11:15am - 2 small carrots, lettuce, 4 oz chicken, low carb wrap, black coffee(Caffeine free) Salsa and butter Spray
1:00pm -1/2 Nytro Pro, Caffeine free Tea
3:00pm -1 cup Trader Joes Nonfat Cottage Cheese, 5g Creatine
5:00pm -Oatmeal Pancake and 1/2 cap Xocai Healthy Chocolate Sauce, 2 Dymetadrine, 2 Beta X, and 1 CLA 100
7:00pm -1/2 cup Trader Joes nonfat yogurt, 1 scoop VP2, 5g Creatine
9:00pm -3 Large heads of Brocolli. 1 cup tomatoes, 3 button mushrooms, Butter Spray, Cilantro, 6 oz chicken, 2 Myo-D, 1 CLA, 5g GABA
Totals: 1829 Calories, 300g Pro, 157.5g Carb, 17g Fat
Cardio: My good friend Ron and I taught a fantastic Plyometrics class tonight, but it was not much of a cardio for me. So after ward, I rode the stationary bike at the gym for 5 minutes, then rode my bike home, about 4 miles.
Extras: I did not get my tanning or my posing pratice in today with preparations for the class. Xander got sick and was puking so I will have to do it tomorrow. I did manage to get my moisturizing lotion on.
