Tuesday 5/20/2008 - 8 weeks from Capital City Naturals
Another early morning as my first client was at 4:30am. I followed that up with my workout, then another client at 6:30am, then an orientation for a new member at 7:30. So it has been busy. I got in a great shoulders workout though and met my goal of moving heavier wieght than last week. I have been having some shoulder pain running down my arms as of the last few weeks on both shoulders and arm workouts. Today I had none though and it felt great to be able to workout without any soreness. The only soreness I had today was in my left thigh. The 85lb dumbbell came down pretty hard onto my left thigh and I have a feeling it will have a big bruise over the coming days and weeks.
Training: Shoulders and Abs
Dummbell Presses: 90lbs x 4 reps, 85lbs 2 x 5 reps - Last week 85lbs
Underhand front raises: 105lbs 2 x 6 reps - Last week 100lbs
Overhand front raises: 97.5lbs x 7 reps, 100lbs x 6 reps - Last week 95lbs
Hanging leg raises: 12lbs x 10 reps
Weighted decline Crunches: 18lbs (Above my head) x 7 reps.
Nutrition: All pre and post workout meals on time and 100% compliant.
1:30am - 6 BCAA 4500
4:30am - 1 Xocai Chocolate Power Square, 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 - 1 Scoop VP2, 1/2 cup pure pumpkin with butter spray and Splenda
11:00am - 2 large carrotts, 5oz chicken, salse, butterspray, large bowl of lettuce and low carb wrap. Caffeine free tea.
1:15pm - 1/2 Nytro Pro 40
3:30pm - 1.5 Scoops VP2 and 1 TBLSP Hershey Dark Cocoa
5:15pm - Oatmeal Pancake and 1/2 cup Xocai Active Chocolate Syrup, 2 Dymetadrine
7:30pm - 1 cup cottage cheese
9:00pm - 2 large Carrots, Large bowl CA blend Veggies, 5oz Chicken, 2 Myo D, 1 CLA, 5g GABA
Totals: 1829 Calories, 300g Pro, 157.5g Carb, 17g Fat
Extra Goals: We practiced posing for about 40 minutes this afternoon. I need to practice one more time before the week is out.
Cardio: Kettlebell workout with our Kettlebell club.
My partner put on a KICK ASS!! Kettlebell workout tonight. We had 10 people working out and my lungs were literally burning. Here is what we did.
1st workout: 10 station circuit
Double KB Front squat - 26lb
All American Swing - 44lb
Healthy Bodies High pull to a squat on a box - 52lb
Burpees
Alternating double cleans - 26lb
Figure 8 to a hold - 36lbs
Alternating 1 hand swings - 44lb
Snatch - 52lbs
2 hand swing - 72lb
2nd workout: 3 sets Suicide Frogs. 1×26, 2 x 36
3rd workout: 2 station circuit
20 seconds see saw presses - 44lb
50 reps 2 hand swing - 44lb
20 seconds see saw presses - 44lb
