Tuesday 6/10/08 - 4 1/2 weeks to INBF Capital City Naturals
I felt a little better this morning having a good nights sleep, but I sould like crap. I think some thing is in the air that I am allergic to because physically I feel fine, for being on 1500 calories, but my nose is runny, my throat itches, and I sound like I am going through puberty.
Last day of working out before I start filling up. I made up a new arm routine today that I like. No partner again, I am going to have to work on that in the coming weeks to see if I can get another partner. I don’t mind it the last couple of days for this show coming up, but for the big show in Sac I NEED SOME MOTO!
Training:Biceps and Triceps
Barbell Curls: 137.5lbs 1×4, 1×5: Last week 135lbs 1×6, 137.5 1×4
Triceps Cable Press downs: 140 2×5: Last week 137.5lbs 1 x 5, 1 x 7
Dumbbell Preacher curls; 45lbs 2×8, Last week 40lbs 1×15
Supine Barbell Tricep Extension: 105lbs 1×7, 110lbs 1×6: Last week none (dumbbell)
Nutrition: Last day of 1500 calories. Starting tomorrow I fill up. I was a little late with my 8:00pm meal as I got called in to do some x-rays. I ate as soon as I got home. Since I am on call tonight I like to save a little food in case I get called in the middle of the night. I woke up at my usual time of 1:30 to pee and had not been called so I went ahead and ate what was left of my cottage cheese.
4:30am - 1 Xocai Chocolate Power Square, 2 Dymetadrine Extreme, Black Coffee
5:45am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 5g GL3, 1g Beta-alanine
7:15am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 5g GL3
7:45am - 1/2 cup egg beaters, 2.1oz red potato
8:15am - 1/2 NytroPro 40
10:15am - 1 Scoop VP2 and 1/2 cup pure pumpkin, stevia and butter spray
12:00pm - 5 oz chicken, 5 oz brocolli, salsa, butter spray
2:00pm - 1/2 cup Trader Joes nonfat greek yogurt, 1 scoop VP2, stevia
4:00pm - 1/2 Nytro Pro
6:00pm - Oatmeal pancake, 1/2 cap Xocai Healthy Chocolate syrup, 1 CLA, 2 DX, 1 Beta X 3 BCAA 4500, tea
8:25pm - 5 oz chicken, 5 oz brocolli, salsa, butter spray
10:15 - 1/2 cup Trader Joes Nonfat Cottage Cheese, decaf coffee
1:36am - 1/2 cup Trader Joes Nonfat Cottage Cheese, 6BCAA 4500, 2 Myo-d, 1 CLA
Totals: Calories - 1566.5, 291g Pro, 134g Carb, 14g fat
Cardio: I coached the class at our Kettlebell club tonight and I did our dirty 500. The class did well and some clients actually did a 600 by adding 100 reps of either jumping rope or jumping jacks for 100 reps/turns. So I followed suite. I moved from the 35lb Kettlebell that I used last weekend for the Dirty 500 and used the 44 tonight. It was a little more strenuous, but I definetly need to use the 52lbs next time. We ended the class doing bottoms up presses with gradually heavier Kettlebells. I got the 44lb kettlebell 3 times each arm. Here is the dirty 600 as I did it today with the 44lb Kettlebell.
1 hand swings - 20 reps (10 right&10 left)
Clean and Press - 20 reps (10 right&10 left)
Snatch - 20 reps (10 right&10 left)
Cleans - 20 reps (10 right&10 left)
2 hand swings - 20 reps
Cardio circuit: Jumping Jacks 130 reps
Repeat Kettlebell Circuit
Cardio circuit: Jump Rope 125 turns
Repeat Kettlebell Circuit
Cardio circuit: Jump Rope 60 turns (The end of my jump rope came off)
615 reps
Little Extras: I got all my food sliced up and ready for tomorrows first 6 meals. I sliced up the potatos, carrots, mushrooms, zuchinni, and brocolli and stuck them all in steamer bags. That way when it is time to eat them, I can nuke em’ for about 3 minutes, poor them into a bowl with some salsa, and they are ready to eat. I consumed 2 1/2 gallons of water today and probably another 1/2 gallon or so in the form of ice in my smoothies for a total of 3 gallons. That will help me in my quest tomorrow to get 5 gallons of water in.
