Sunday 5/25/08 - 7 weeks from INBF Capital City Naturals
This is our first Sunday morning training session and we had a great back workout. Still thriving of the motivation of BJ Penns big win last night, I managed to still get up early and watch some training videos on YouTube of deadlifts. In my workout, I moved heavier weight than last week in all of my exercises. We had the gym to ourselves which allowed us to play the meanest music we wanted to, yell and scream, and do whatever we wanted to get a great workout. MISSION ACCOMPLISHED!!
I had to get to church by 8:30am so in order to get my meals in on time, I had to step out in the middle of mass and drink down my Nytro Pro.
Training: Back
Deadlifts - 345lbs 1×6, 1×5, 1×8, Last week 340lbs 3×5
V-bar low cable rows - 216lbs x 6 reps, 220lbs x 6 reps, Last week 215lbs 2 x 5
V-bar Pull ups - 79lbs 2×6, Last week 72lbs 1×6, 1×5
One arm dumbbell rows - 105lbs x 15 reps, last week 105lbs x 13 reps
Nutrition: All pre and post workout meal on time.
4:30am - 6 BCAA 4500
6:00am - 1 Xocai Chocolate Power Square, 2 dymetadrine Extreme
6:45am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 2g Micronized Creatine, 5g GL3, 2 BetaX
8:00am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 2g Micronized Creatine
8:30am - 1 cup egg beaters, 2.1oz red potato
9:00am - NytroPro 40, 2 Caps Myo-D, 1 Cap CLA
10:30am - Oatmeal Pancake and 1/2 Cap Xocai Healthy Chocolate Syrup, caffeine free tea
12:00pm - 1 cup Trader Joes Nonfat Cottage Cheese, 1 scoop VP2, 1/2 cup Trader Joes nonfat Greek Yogurt
2:30pm - 4 oz ground turkey, Low carb wrap, Salsa, butter Spray and Lettuce.
5:15pm - 1 Scoop VP2, 1/2 cup pure pumpkin with Splenda.
7:30pm - 5 oz chicken, large bowl CA Blend veggies, 2 Myod, 1CLA
9:00pm - 1/2 Nytro Pro, Caffiene free Tea, 1 CLA, 2 Myo D, 2 BETA-X, 5g GABA
Cardio - Sunday has typically been my day off, but with less the 7 weeks until the big show, I need to start stepping it up. Tonight I did a freestyle kettlebell workout with a 36lb kettle bell for about 30 minutes. Swings, Snatches, turkish get ups, four play, squats, windmills, lunges, you name it and I did it. My Dad called in the middle of the workout, so I rode my broken recumbent bike while talking to him. As soon as we were done, I starting hurling the cannonball again.
Extras: The boy is staying the night with the grandparents. So while the wife was tanning, I practiced posing for about 20 minutes. I had my stopwatch handy, and I held each pose for 30 seconds.
