January 2004 Journal

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SERENITY NOW

BACK again in 2004 12/29 thru 01/04 - Yes, I always walk around in the basement like this! Actually, I thought it was a rather cool shot, taken after a morning back workout. Quite a difference from contest time in May 2002.

This has been a different week. Kids were at my folks and I only worked 3 days. We actually went to a movie during the week and also had a couple of roaring fires at home. I could start to like this. Yes, I like quiet evenings surrounded by warmth...very peaceful.

Unfortunately, I've also been a bit under the weather this week. Rather annoying. I take care of myself, so why should I get sick? Am I not getting enough of some nutrient or enough rest? Oh well, it happens occasionally, and it's all relative. Years ago, a cold like this would have kept me down for days. Training when I'm not feeling well is a judgment call. If it is just a cold or sore throat and I'm past the fever and aches, I usually train--because I like it and I like the effect. But usually, taking an extra day off is the wisest choice. My body needs to use what it has to fight the illness first before building muscle.

I guess I've been watching too much TV lately..have you ever noticed how advertisers take one fact and exploit it to the extreme? The commercials from KFC and Hardee's about the 'low-carb' fried chicken and thickburgers just kill me. First, dietary fat was the culprit and so fat-free foods flooded the market. Although eliminating unnecessary fats in foods -while not adding a lot of extra junk- is goodness, I just don't think a fat-free hot dog was meant to be. Now ultra low-carb is getting a lot of hype, without any mention of fat content. Too much of anything will ultimately cause the body to store fat. ..what to choose? ..decisions,.. Decisions,.. True, it is a lot easier to consume too much fat or carbs than protein, so everyone tends to watch those a little closer. Not a bad thing at all. But I'd go with reasonable balance and portion-control for the long term to get those nutrients that are essential for the body and mind!

OK--I'm just having a little fun with my pictures again. It was all my husband's idea... I was just trying to decide what to wear when we went out. Where else can I wear some of these and also have editor's rights?!

NUTRITION - TYPICAL DAY (approx. 192g protein, 117g carbs, 35g fat  -or- 50%-30%-20% of 1550 cals.)
05:00AM
 Meal 1
1 - 2 scoops Mass Maker (before weight training workouts)
07:15AM
 Meal 2
3 oz. Ground Turkey Breast or Lean Beef, 3 egg whites, 1/2 grapefruit or 1/3 cup oatmeal (dry), Vitamin Pak, 2 Ultra 40s (Liver Tablets)
09:30AM
 Meal 3
1 scoop Ultra Size, 1 scoop Muscle Provider, 1 tsp all-natural peanut butter, 2 Ultra 40s
12:30PM
 Meal 4
5 oz Chicken Breast, 4 oz sweet potato or 1/2 cup kidney beans, spinach or broccoli, 3 Ultra 40s
04:15PM
 Meal 5
2 scoops Muscle Provider, frozen berries, 1 tsp all-natural peanut butter, 3 Ultra 40s
07:30PM
 Meal 6
6 oz can White Tuna, 3 cups Spinach Salad (with broccoli, cucumbers, radishes, peppers, tomatoes, peas), 1 TBS Paul Newman's Olive Oil and Vinegar, 2 Ultra 40s
NOTES:
 
Wednesday - New Year's Eve - Thin Crust Pizza for supper (6 square pieces) - not too greasy!
Friday - traveling & out again - Meal 3 for first 2 meals, then Meal 4, Meal 6, & then same Thin Crust Pizza (only 2 pieces this time!) for supper.
TRAINING (BACK, TRICEPS) - MONDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Parallel Grip Cable Rows (70-100) 4 12-15
One-Arm Bentover Dumbbell Rows (30-45) 4 10-12
Straight Arm Pulldowns (60) 4 12
Reverse Grip Bentover Barbell Rows (70) 3 12-15
Straight Bar Pushdowns (20-30)4 10-12
Lying 1 Dumbbell Extension (40) 3 11
1 Arm Reverse Grip Pushdown (15) / superset with Bench Dips 3 12 / 15
TRAINING (SHOULDERS, CALVES, ABS) - TUESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Seated DB Overhead Presses (20-30) 4 10-12
1 Arm Side Laterals (10-15) 4 8-12
Standing Arnold Presses (20) 4 12
Bent Over Rear Laterals (10-15)310-12
Calf Press (heavy) / superset with Seated Calf Raises (light) (340 / 50) 3 12 / 12
End of Bench Crunches 3 15
TRAINING (ABS, CARDIO) - WEDNESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Kneeling Rope Crunches (30)4 15
Vertical Leg Raises 4 12
Incline Crunches 4 12
CARDIO - Rowing Machine, 20 minutes--whew!
TRAINING (LEGS, CALVES) - THURSDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Hack Squats (70-90) 4 12-15
Leg Press (250-340) 4 10-12
Dumbbell Lunges (20-25) 3 12
Hyperextensions for Hamstrings310
Standing 1 Leg Curls (20)312
Calf Press (heavy) / superset with Seated Calf Raises (light) (340 / 50) 3 12 / 12
TRAINING (CHEST, BIS, SHOULDERS(light)) - FRIDAY, 1:00PM
EXERCISE (lbs) SETS REPS
Dumbbell Flyes (15-25) 4 10-15
Incline Dumbbell Press (25-35) 4 8-12
Pushups off Squat Bar 4 12
Incline DB Curls (15-20) 410-12
Cable Curls (50-70)410-12
Concentration DB Curls (15-20) 3 9-12
Seated Side Laterals (10) 3 12
TRAINING (ABS, CARDIO) - SATURDAY, 6:30AM
EXERCISE (lbs) SETS REPS
Kneeling Rope Crunches (30)4 15
Vertical Leg Raises 4 12
Incline Crunches 4 12
CARDIO - Treadmill--incline, 20 minutes
TRAINING (BACK, TRICEPS) - SUNDAY, 6:00AM
EXERCISE (lbs) SETS REPS
Front Lat Pulldowns (50-70) 4 10-12
Barbell BentOver Rows (90-140) 4 8-12
Parallel-Grip Cable Rows (100-140) 4 9-12
1 Arm Dumbbell Rows (35-45) 3 12-15
Rope Pushdowns (30-50)4 10-12
Lying 1 Dumbbell Extension (40) 3 12
1 Arm Reverse Grip Pushdown (15) / superset with Bench Dips 3 12 / 15

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