Friday 6/6/08 - 5 weeks to INBF Capital City Naturals
I was expecting a workout partner this morning as Tom told me he was up for chest training at out kettlebell workout last night, but by 5:30 this morning I was the only one in the gym. I had to dig deep for this mornings chest workout as I HAD to move a little heavier weight, without the peace of mind of a spotter, with low energy, and a sore right shoulder from last week. MISSION ACCOMPLISHED!! Even with the 100lbs dumbbells stuck on my chest before the 1st rep, I managed to get them big, heavy, bent suckers up. Somehow I just WILLED them up. THen managed 4 or 3 more reps with total concentration on the Pecs and no problems with the right shoulder. I kept a lose grip on the dumbbells, stuck the chest out as high as I could, PUSHED HARD and GOT EM!! HELL YEA!!
Training - Chest
Incline barbell press - 232.5 3×4 ; Last week 232.5lbs 3×4
Weighted dips - 124lbs 2×6, 126.5lbs 1×5; Last week 121lbs 1×6, 124lbs 2×5
Flat Dumbbell bench press - 100lbs 1×5, 1×4, Last week - 100lbs 2×4
Flat Barbell bench press - 255lbs x 4; Last week-225lbs x 6, 245lbs × 4, 255lbs x 4
Nutrition: All pre and post workout meals on time.
1:35am - 6 BCAA 4500, 2 Myo-D, 1 CLA
4:30am - 1 Xocai Chocolate Power Square, 2 dymetadrine Extreme
5:15am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 2g Micronized Creatine, 5g GL3, 2 BetaX
6:30am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 2g Micronized Creatine, 5g GL3
7:00am - 1 cup egg beaters, 2.1oz red potato
9:30 am - 1/2 NytroPro 40, black coffee and caffein free tea.
11:30am - 1 Scoop VP2, 1/2 cup pure pumpkin with Splenda, 5g Creatine, 2g Beta Alanine, 5g GL3
11:30am - 1/2 cup Trader Joes nonfat greek yogurt, 1 scoop VP2, black coffee.
1:30pm - Oatmeal Pancake, Xocai Power Square, caffeine free coffee.
3:30pm - 7oz brocolli, 5 oz chicken, salsa, butter spray, diet soda
5:30pm - 1/2 Nytro Pro 40, 2 DX, 1 CLA, 1 Beta X, 3 BCAA 4500
7:45pm - 1 cup Trader Joes nonfat Cottage Cheese.
9:20pm - 5 oz chicken, 3 oz brocolli, 5g gaba, 5g GL3, 5g Creatine
Totals - Calories 1626, Prot 273, Carb 136, Fat 14
Cardio: After tongith Specialized Fitness Training class I did my advanced treadmill challenge with a little advanced twist to it. The challenge was testing me as my legs were tired and my mind was playing tricks on me. "Am I getting catabolic, am I burning my muscle?" I pushed through anyway, got the thing done, then ate my cottage cheese. I HAVE A SHOW NEXT WEEK. YOU CAN’T GET TOO LEAN!
1 minute each station
Little Extras: I don’t know what it was about today, but it was a especially good day. I felt good, had a lot of bounce in my step, was in good spirits and had a lot of fun. I had a down moment when I did my deposit for the gym and it was a mere $500. But it is not like I am laying around at home waiting for money to come to me. We are running a special on lifetime memberships, I have a camp I am organizing for July, I am having a booth in Quincy for the health fair there, and I am covering a S*$t load of call this month at the hospital for added personal income. Now I just have to trust that the Lord will provide for me and my family. That re-assurance gives me hope and improves my disposition.
I did my tanning in the sun today and called it good. The bed was being used at 8:00am last night. 2 times this weekend then I get a break.
