Monday 6/2/08 - 6 weeks to INBF Capital City Naturals
No partner again this morning. He texted me at 10 after 5am and said he got called for a service call. I had to modify the workout as it is harder than hell for me to get the 90s over my head by myself. I managed on the first set, but had to modify after that. I still managed a good workout, but it lacked the intensity I usually have. It is hard to get going when you don’t have the accountability. I watched Ronnie Colemans shoulders workout on youtube and it helped, otherwise it would have been a dismall workout.
Training: Shoulders
Dummbell Presses: 90lbs 1 x 3 - Last week 90lbs 1×5(2 spot), 1×4 85lbs 1×6 reps
Underhand front raises: Did not do. - Last week 105lbs 1×7, 110lbs 1×5reps
Overhand front raises: 105lbs 1×6, DBs 50lbs 1×7, 52.5 1×7, 55 1×4 - Last week 105lbs 1×5, 1×4reps
Side Lateral Raise - 45lbs 1×8, 47.5lbs 1×5 - Last week None
Nutrition: All pre and post workout meals on time and 100% compliant. This week I make a big cut calorie wise, but not a bik cut food wise. I will cut my morning Nytro Pro in half making a reduction of 132 calories, 20g Protein, 11.5g Carbs, and .5 gram fat. I will continue to make the icecream consistency shake with it to keep my feeling full. I have also started taking my EFAs in the middle of the night with my BCAA. Give my body, and my metabolism, a shot if nutrition to work on while I am sleeping.
2:20am - 6 BCAA 4500, 2 Myo D, 1 CLA
4:15am - 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
6:50am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 2g Micronized Creatine
7:20am - 1 cup egg beaters, 2.1oz red potato
7:50am - 1/2 NytroPro 40
10:00am - 1/2 cup pumpkin, 1 scoop VP2, 1 CLA, 2 Myo-D, 1g Beta Alainine, 5g Glutamine.
11:40pm - 1/2 Nytro Pro, caffein free tea
1:40pm - 5oz Chicken, 5oz Veggies, Salsa, Butter Spray, Black Coffee
3:30pm - 1/2 cup Trader Joes nonfat Greek Yogurt, 1 Scoop VP2, 1 CLA, 2 Dymetadrine Extreme, 6 BCAA 4500, 1 Beta X
5:15pm - Oatmeal Pancake 1/2 cap Xocai Healthy Chocolate Syrup
6:45pm - 1 cup Trader Joes nonfat Cottage Cheese
9:20pm - 5 oz chicken, 5 oz brocolli, Salsa, Butter Spray, 5g Gaba
Totals - Calories 1626, Prot 273, Carb 136, Fat 14
Cardio: My step aerobics class was never more needed than tonight. It really picked me up. I am dieting, I’m grouchy, and the last thing I need is the Landlord griping at me about the noise caused by the dumbbell hitting the floor at 6:00am. He lives in an appartment upstairs and we got into it about 4:00pm this afternoon and he pissed me off. THe step aerobics class was just what I needed to get me back in a good mood.
Little Extras: It was the last thing that I wanted to do, but I got to the salon and tanned for 20 minutes. One out of three for the week.
