Friday 5/16/08 - 8 weeks from INBF Capital City Naturals
Training:Good Chest workout this morning. It was little on the long side as my training partner did not show. Something about his car running out of gas. I had some of my members help me through the workout. My objective as I prepare for this contest is to keep the reps low to minimize energy expenditure in a calorie deprived state. So each week, I will work to failure in a 4 - 6 rep range. My goal is to move slightly heavier weight each and every week on most exercises. My mission was accomplished this morning.
Incline Barbell Presses - 230lbs 1×5, 1×4, 1×4 - Last week 225lbs
Weighted Dips - 112lbs 1×6, 113.5lbs 1×5, 1×6 - Last week 110lbs
Flat Dumbbell Presses - 100lbs 1×5, 1×4, 1×4 - Last week 95lbs
Nutrition: All pre and post workout meals and supplements on time.
4:30am - 1 Xocai Chocolate Power Square, 6 BCAA 4500, 2 Dymetadrine Extreme
5:00am - 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
7:00am - 1 cup egg beaters, 2.1oz red potato
7:30am - NytroPro 40, 2 Caps Myo-D, 1 Cap CLA
9:30am - 2 Scoops VP2, 1/2 cup pure pumpkin with butter spray and Splenda
11:30am - 1/2 cup Trader Joes Greek Yogurt, 1 Scoop VP2
1:30am - 2 large Carrots, Low Carb Wrap, 5oz Chicken, Large salad with Salsa&Butter Spray
3:00pm - 1/2 Nytro Pro 40, 1 Cap CLA, 2 Beta X
5:00pm - Oatmeal Pancake(4 eggwhites and 1/4 cup oatmeal) with Xocai Healthy Chocolate for syrup.
7:30pm - 1 cup Cottage Cheese
9:00pm - large bowl of California blend vegetables, 5 oz chicken, salsa, and butter spray.
10:00pm - Bed time 2 caps Myo-D, 1 cap CLA, 3 grams GABA taken with the last of my 2 gallons of water.
12:30am - 6 BCAA with water when I got up to pee.
Daily Total with Supps: 324g Pro, 158.5g Carb, 17g fat, 1929 Calories
Cardio: I taught a beginner strength class at 6:00pm, but it was not nearly intense enough to consider my cardio. I had my 7:00pm meal at home waiting so I had to get there ASAP to get it in on time.
Cardio#2: Since the class was not even clost to what I consider cardio, I ran a mile outside in just over 7 minutes, then biked 2 miles in just under 10 minutes. It will have to do for tongiht.
