Tuesday 5/27/08 - 7 weeks to INBF Capital City Naturals
I got in a great shoulders workout even though and did not meet my goal of moving heavier wieght than last week. However I did move the 90’s for 2 sets this week instead of 1. Again there was little to no shoulder pain running down my arms. I am feeling the low calories today as my ass is dragging just a bit. I only have about 15 days of this though before I start filling up a little fot the Reno show. So SUCK IT UP & GET IT DONE!
Training: Shoulders and Abs
Dummbell Presses: 90lbs 1×5, 1×4 85lbs 1×6 reps - Last week 90lbs x 4, 85lbs 2 x 5
Underhand front raises: 105lbs 1×7, 110lbs 1×5reps - Last week 105lbs 2×6
Overhand front raises: 105lbs 1×5, 1×4reps - Last week 97.5lbs x 7, 100lbs x 6
Hanging leg raises: 12.5lbs 1×10, 1×8 - Last week12lbs x 10 reps
Weighted decline Crunches: 18lbs 1×11, 1×9 -Last week18lbs (Above my head) x 7 reps.
Nutrition: All pre and post workout meals on time and 100% compliant.
2:45am - 6 BCAA 4500
4:00am - 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
6:40am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 2g Micronized Creatine
7:10am - 1 cup egg beaters, 2.1oz red potato
7:40am - NytroPro 40, 2 Caps Myo-D, 1 Cap CLA
9:40am - 1 Scoop VP2, 1/2 cup pure pumpkin with Splenda, 2g Beta Alanine
11:10am - 5oz Raw Brocolli and mushrooms, Salsa, Butter Spray, 5 oz Chicken.
1:15pm - 1/2 Nytro Pro, 1 CLA, 2 Beta X
3:30pm - 1/2 cup Trader Joes Nonfat greek Yogurt and 1 scoop VP2
5:00pm - Oatmeal Pancake, 1/2 cap Xocai Healthy Chocolate Syrup
7:00pm - 1 cup Trader Joes Nonfat Cottage Cheese
9:30pm - 5 oz Chicken, 5 oz Brocolli and Mushroom, Salsa and Butter Spray, 1 CLA, 2 Myo D and 5g GABA
Totals: Calories 1759 - 293g Pro - 147.5g carb - 14.5g fat - 24g fiber
Cardio: - I took a client through a Kettlebell workout tonight and we did the following circuit 3 times in a 1 minute on and 1 minute off fashion.
2 Hand Swings - 72lb
1 hand Alternating Swings - 52lbs
Snatch - 52lbs
I then followed up this workout by doing a 2 hand swing with my partners new 106lb Kettle bell for 20 reps. Then I did my indoor Trithlon.
Treadmill - 5 minutes .71 miles
Bike - 5 minutes 1.85 miles
EFX - .89 miles
Extras - My client and I got some good posing practice in. I practiced for about 20 minutes as did she.
