Friday 5/30/08 - 6 weeks to INBF Capital City Naturals
We had a graet chest workout this morning and even though it was not much, I managed 2.5 more pounds on my incline barbell press. It does not seem like much, but if I go up 2.5 pounds every other week for the next 6 weeks my incline bench press will go from 232.5lbs to 240lbs. That is my all time record. My shoulders and arms were good this morning so I went ahead and did 2 sets of flat dumbbell presses with the 100s. We had a little mishap last week when Tom helped me up for the first set, so this week I pushed them up on my own.
Training: Chest/Pectoral
Incline barbell press - 232.5 3×4 ; Last week 230lbs 1×5, 2×4
Weighted dips - 121lbs 1×6, 124lbs 2×5; Last week 116lbs 2×6, 1×7
Flat Dumbbell bench press - 100lbs 2×4, Last week - 100lbs x 1
Flat Barbell bench press - 225lbs x 6, 245lbs × 4, 255lbs x 4; Last week-225×8, 245×6
Nutrition: All pre and post workout meals on time.
1:00am - 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
6:45am - 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
11:45am - 1 scoop VP2, 1/2 cup Trader Joes nonfat greek yogurt, caffeine free tea.
1:45pm - 5 oz chicken, 5 oz brocolli, salsa, butter spray.
3:15pm - 1/2 Nytro Pro,1 Beta X, 1 CLA, 2 Dymetadrine Extreme, 5g Creatine, 1 CLA
5:15pm - Oatmeal pancake and 1/2 cap Xocai Healthy Chocolate Syrup
7:15pm - 1 cup Trader Joes Nonfat Cottage Cheese
9:15pm - 5 oz Chicken, 5oz brocolli, Salsa, butter spray, 5g creatine
Totals: Calories 1759 - 293g Pro - 147.5g carb - 14.5g fat - 24g fiber
Cardio: Today I did 3 sets of the farmers wind sprints with the 72lb Kettlebells. It took a total of about 10 minutes including just over 2 minutes of rest. 2 of the sets I did 10 see saw presses with the 52lb kettlebells. The last sprint was the toughest and I probably would not have pushed myself as hard had by buddy Ron not been thier to push me along.
Little Extras:After work today I got my 20 minutes of tanning in. I have all my food made up for tomorrows trip to Rancho Cordova. I get tomorrows Kettlebell workout in at 6am with our Kettlebell club, then I will eat my 1/2 hour and 1 hour post workout meal before I get on the road.
