Simplymado’s BodyBlog

Here is my trainning log

Back/Biceps

Pull ups 3 sets of 5 (unassisted)
Lat Pull Downs 3 sets of 8-10
One armed dumbbell rows 3 sets of 8-10
seated rows 3 sets of 8-10
bicep curls 3 sets of 8-10
hammer curls 3 sets of 8-10

Chest/Shoulder/Triceps

Bench press 3 sets of 8-10
Dips 3 sets of 8 (unassisted)
Shoulder press 3 sets of 8-10
pec deck flyes 3 sets of 8-10
chest press 3 sets of 8-10
skull crushers 3 sets of 8-10

Legs
Squats (ass to grass) 3 sets of 8-10
Deadlifts 3 sets of 8-10
Walking lunges 3 sets of 20 steps
Leg extensions 3 sets of 8-10
Leg curls 3 sets of 8-10

For the nexts weeks this gonna be my plans for my diet. I try to keep my bodyfat very low maybe for another show and still be able to gain a little muscle. So here is my plan and will be fallowed by progession about it.

Water : 4L

Meal 1 :

1/2 cup Oatmeal

125 mL egg white

1 tbsp Flax Oil

1/3 cup Berries
 

I got 3th in the tall class of my show.. Atlantivs Classic 2007. .. Really nice show and reaaly good competitors! Thanks DAVE (My wonderful boyfriends), Steve Sweeney, Lissa ans Daniel to support me!!

Now… I want keep my bodyfat to this level and maybe doing the St-John’s show in 6 weeks…

Hey! Woke up with a ‘feeling bad belly’… my stomach hurt… Not digested something yesterday night I think. We went see the Nova Scotia Provincial at Halifax, after take a ride downtown and finishied it at 2:30 at Boston Pizza in front of a Green Salad for me and a large PIZZA for my boy friends and a friend! haha Smell so great but not that good I’m sure! haha I went to bed at 3:30 and woke up this morning somtime 6:30 for the bathroom and got my first meal at 8:00. I’m still little hungry… No more carbs for the nexts 2 days… So COFEE this morning! haha

Meal 1 : 8:00

 Until the day advences I keep you posted on my meals and mood for the next week!! Until I WIN this freeking show!!!!!

Luv YA

Hi! Exacly 1 weeks before my competition. Still at 125 but I still have a lot of water weights. Tomorrow I’m starting my new diet…

5h30am:
-250ml egg whites with green veggies only (spinach, brocoli…)
-no more protein powder
-1 tbsp flaxseed oil
- 1 little jar of fruit baby food (do this only on Thursday)
- 1/3 cup of oatmeal mixed with water (do this only on Friday)

7ham:
-250ml egg whites
- 2 egg yolks
-keep taking vitamins, glutamine…

10am:
- turkey salad
-5oz white turkey meat with green veggies of choice
-1 tbsp flaxseed oil mixed with 1 tbsp apple cider vinegar (dressing)
- 1 little jar of fruit baby food (do this only on Thursday)
- 1/3 cup of oatmeal mixed with water (do this only on Friday)

12-12h30:
- 5oz turkey
- 3 cups of brocoli (steamed or cooked)

3hr:
- same as 10am
- 1 little jar of fruit baby food (do this only on Thursday)
- 1/3 cup of oatmeal mixed with water (do this only on Friday)

6pm:
- 5oz turkey
- 2 cups of brocoli

8pm:
- 250ml egg whites

**starting on Sunday drink min 4L water every day till Friday…on Friday
cut down to 3L and no more water after 5pm…
**Saturday repeat same mealplan as last week but with no baby food and no
oatmeal…
**Saturday morning don’t drink water until you’ve gone on stage and done
prejudging…immediately after drink approx 1L then sip on water for the
remaining of the day until show is over…
** one week out take calcium/magnesium every day to prevent cramps