December 2003 Journal

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Archives DEC 07 * DEC 14 * DEC 21DEC 28

ROCK ON

'Justin's Mom has 
got it going on...' 12/08 thru 12/14 - School Christmas program this week...rockin' to Frosty the Snowman.

Dec 14 pose I'm still getting up early and exercising before work. I've been doing a little different training split the last few weeks--3 days on/1 day off. I usually like to do different exercises everytime, but I wanted to try sticking with the same routine for 6 weeks, which will put me at the end of December. By then, I figure I will either have committed to the May contest and go into full-blown training mode, or decide to just maintain and stay strong. Time will tell.

My weights lifted aren't super heavy, but as long as I'm intense and really feel the muscle working, that's the key--enough time under sufficient tension to stimulate muscle growth. I need to work on my intensity more. My focus areas are my middle back, shoulders, and abs...and my nutrition! I notice the best gains when my meals are clean and consistent. Keep telling myself: "Food is fuel...eat good, feel good." My diet may not be very exciting, but I can and prefer to be a wild 'n' crazy gal in other ways.

Focus!! As I calculated my approximate calories below, I realize I could be eating a little more to fuel my fat-burning, muscle-building machine! I am trying to lose fat and am watching my carbs, but no need to fear them. Just control portions and eat mainly low-glycemic varieties such as oatmeal, sweet potatoes, beans, brown rice. I try to get in my fiber too, thru the fruit and vegetables I choose. I'm still into Beverly International products; I like my protein shakes, or rather puddings, that I mix up for 2 of my meals; they seem to help me control the sweet cravings (which I've had too many lately.) Even though I know WHAT to do, I still have to work on the desire to WANT to do it, just like everyone. Sometimes it's easy and sometimes not, depending on my WHYs and progress. Never give up the pursuit for quality of life!
 

NUTRITION - TYPICAL DAY (approx. 185g protein, 90g carbs, 30g fat  -or- 55%-25%-20% of 1370 cals.)
05:00AM  1 scoop Mass Maker (before weight training workouts)
07:30AM  3 oz. Ground Turkey Breast, 3 egg whites, 1/2 grapefruit or 1/3 cup oatmeal (dry), Vitamin Pak, 2 Ultra 40s (Liver Tablets)
09:30AM   1 scoop Ultra Size, 1 scoop Muscle Provider, 1 tsp all-natural peanut butter, 2 Ultra 40s
12:30PM   5 oz Chicken Breast or Orange Roughy, 4 oz sweet potato, spinach or broccoli, 3 Ultra 40s
04:30PM   2 scoops Muscle Provider, 3 frozen strawberries, 1 tsp all-natural peanut butter, 3 Ultra 40s
07:30PM  1-6 oz can White Tuna, 3 cups Spinach Salad (with broccoli, cucumbers, radishes, peppers), 1 TBS Paul Newman's Olive Oil and Vinegar, 2 Ultra 40s
NOTES:
 
Tuesday - Restaurant - Grilled Turkey Reuben Sandwich, Salad, and DQ Ice Cream for supper.
TRAINING (BACK, SHOULDERS, ABS) - MONDAY & FRIDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Front Lat Pulldowns (50-70)4 10-12
Bent Over Barbell Rows (heavy) / superset with Parallel Grip Low Rows (light) (90-120 / 70-80) 4 8-10/12-15
Straight Arm Pulldowns (50) 4 12
Bent Over Rear Laterals (10-15)410-12
Seated DB Overhead Presses (heavy / superset with light) (30 / 15) 4 10/10-12
Seated DB Side Laterals (10) 3 12
Floor Crunches / superset with Hip Lifts 3 12 / 12
TRAINING (LEGS, CALVES) - TUESDAY & SATURDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Leg Press (90-300)4 12-15
Sumo Squats (70-90) 3 10-12
Hack Squats (One and 1/2's) (70) 3 10
Stiff-Legged Deadlifts (25-30)3 10-12
Lying Leg Curls (20-25) 3 10
Unilateral Leg Press (70)3 12
Standing Calf Raises (heavy) / superset with Seated Calf Raises (light) (120 / 50) 4 12 / 12
TRAINING (CHEST, BICEPS, TRICEPS) - WEDNESDAY & SUNDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Incline Barbell Press (70-90) 3 10-12
Incline Dumbbell Press (heavy / superset with light) (35 / 20) 4 8-10/12-15
Dumbbell Flyes (20)3 12
Incline Dumbbell Curls (15-20)3 10-12
Curl Bar Curls (heavy) / superset with High Cable Curls (light) (35 / 15) 3 10 / 12
Lying Curl Bar Extensions / superset with Rope Pushdowns (35 / 20)3 10 / 12
Seated 1 Arm Dumbbell Extensions (15-20)3 8-12
Reverse Grip Pushdowns(10-20)3 10-12
TRAINING (ABS, CARDIO) - THURSDAY, 5:30AM
EXERCISE SETS REPS
Vertical Leg Raises 3 12
Incline Crunches 3 12
Ab Wheel 3 20
CARDIO - Treadmill, steep incline, 20 minutes

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