December 2003 Journal

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Archives DEC 07 DEC 14 * DEC 21 *DEC 28

ARE WE THERE YET?

Festive for the holidays... Dec 21 flex Dec 21 no flex
12/15 thru 12/21- Yep--pulling out the metallic wear for this week's photos...

I do not have a physically demanding job. I sit on my butt most of the time in front of a computer, although I do have to walk 1/2 mile to get to the building or to get to a meeting. Does that count? I like to think I'm pretty easy-going, but sometimes trying not to let things get to me and just doing a good job working in a team environment can take a lot of mental energy, I suppose. It can leave me dragging by the time I get home. I'm sure my frame of mind also plays a part; attitude is everything, but requires a lot of introspection to change. Revving up my training always seems to positively affect my attitude, not to mention my body.

Training is my morning cup of coffee. I very rarely miss a workout and feel sluggish all day if I do. It gets tougher to get up in the morning, especially in the winter--it's known as 'warm bed syndrome.' But I know it keeps me going.

Nutrition is still going well. There are many nutritional strategies out there, but the good ones all center around the basics: drink water, eat proper portions, limit sweets. The important things are to remain balanced and consistent, and eat sufficient calories to continue to build muscle yet be lean. I'm always learning and fine-tuning what works best for me. I was just reading an article and this statement caught my eye:

"Fitness is a process, not a destination."

How true! We set goals to meet in terms of fitness, but it doesn't stop there. The way we eat and stay active (or inactive)  Just hanging around
 the Christmas Tree become habits and integral parts of our everyday life. And since eating "clean" and exercising are not basic human needs that we have to do, finding ways to make them part of our lifestyle will always mean effort and new goals to work on.

Well, time to test my discipline--making some Christmas goodies today. I will make sure everyone only gets one small taste. :) Have a good one!

NUTRITION - TYPICAL DAY (approx. 190g protein, 110g carbs, 35g fat  -or- 50%-30%-20% of 1515 cals.)
05:00AM  1 - 2 scoops Mass Maker (before weight training workouts)
07:15AM  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 or 1/2 cup kidney beans, spinach or broccoli, 3 Ultra 40s
04:15PM   2 scoops Muscle Provider, frozen berries, 1 tsp all-natural peanut butter, 3 Ultra 40s
07:30PM  6 oz can White Tuna, 3 cups Spinach Salad (with broccoli, cucumbers, radishes, peppers, tomatoes), 1 TBS Paul Newman's Olive Oil and Vinegar, 2 Ultra 40s
NOTES:
 
Friday - Restaurant - Chicken Quesdillas and Side Salad.
TRAINING (ABS, CARDIO) - MONDAY & FRIDAY, 5:30AM
EXERCISE SETS REPS
Vertical Leg Raises 3 12
Incline Crunches 3 12
Ab Wheel 3 20
CARDIO - Rowing Machine, 5 minutes.   Treadmill, incline, 20 minutes.
TRAINING (BACK, SHOULDERS) - TUESDAY & SATURDAY, 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) (90-140 / 70-80) 4 8-12/12-15
Straight Arm Pulldowns (50-60) 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) 4 12
TRAINING (LEGS, CALVES) - WEDNESDAY & SUNDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Leg Press (160-340)4 12-15
Sumo Squats (70-100) 3 10-12
Hack Squats (One and 1/2's) (70) 3 10
Stiff-Legged Deadlifts (30)3 10-12
Dumbbell Lunges (25)3 12
Lying Leg Curls (25-30) 3 10
Standing Calf Raises (heavy) / superset with Seated Calf Raises (light) (120 / 50) 4 12 / 12
TRAINING (CHEST, BICEPS, TRICEPS) - THURSDAY, 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

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