January 2004 Journal

<< Homepage


Archives JAN 04 * JAN 11 * JAN 18JAN 25

BACK TO 'NORMAL'?

A rare formal moment 01/05 thru 01/11 - Well, back to a full work week and fairly normal schedule...is that a good thing? It's been pretty cold here, so I tend to stay home as much as possible. We've got the heaters in our basement gym timed to start an hour before I get down there. Yeah, I'm a lizard trying to tolerate the cold until the sun and warmth return. I've also been getting into my nutrition books in the evenings after fixing supper. I'm no gourmet chef, but I try to fix balanced meals most of the time for the family. Usually, I fix different meals for them for supper while I eat my salad with tuna. It works for us. Lady in Red

I just started teaching the kids about web development, and they are really picking it up well. Pretty cool. We're such geeks.

My husband is in the Army Reserves, so I've attended a few military functions over the years. These pictures were taken before attending a farewell dinner for his commanding general this weekend. These events are pretty formal, so we had to try to act proper. It was a very nice evening, but everyone couldn't wait to get out of their dress uniforms (which tend to get snug over the years...) and hit the Irish Pub! It was my first time at this Irish Pub--great ambiance, the 'Men in Kilts' Band playing, people dancing and singing. I'm not Irish, but I couldn't help but get into the spirit and sing with everyone else!

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 or White Fish, 4-5 oz sweet potato, spinach or green beans, 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, green onions, peas), 1 TBS Paul Newman's Olive Oil and Vinegar, 2 Ultra 40s
NOTES:
 
Wednesday - 1 Lean Pocket, Broccoli, and Granny Smith apple with 1 TBS peanut butter for supper
Saturday - Military Function - Soup, Salad, Roast Beef/Chicken, a little pasta, veggies, Ice Cream Dessert for supper
Sunday - only ate 4 meals because slept in late.
TRAINING (SHOULDERS, CALVES, ABS) - MONDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Bent Over Rear Cable Laterals (10)312
Seated Arnold DB Presses (20-25) 4 12
1 Arm Side Laterals (10-15) 4 9-12
Overhead Machine Presses (30-40) 4 10-12
Calf Press (340) 3 12
End of Bench Crunches 3 15
TRAINING (ABS, CARDIO) - TUESDAY, 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--I won!
TRAINING (LEGS, CALVES) - WEDNESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Hyperextensions for Hamstrings310
Stiff-Legged DB Deadlifts (25-30)410-12
Smith Machine Lunges (20-30) 4 12
Leg Press (160-250) 5 15-18
1-Leg Leg Extensions 2 12
1-Leg Standing Calf Raises (20lb DB) / superset with Seated Calf Raises (50) 3 12 / 12
TRAINING (CHEST, BIS, SHOULDERS(light)) - THURSDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Incline Dumbbell Press (25-35) 4 8-12
Dumbbell Pullovers (40) / superset with Pushups off Squat Bar 4 12 / 12
Incline DB Curls (15-20) 410-12
Standing Rope Curls (50-70)410-12
1 Arm Bench Curls (15-20) 3 10-12
Seated Side Laterals (10) 3 12
TRAINING (ABS, CARDIO) - FRIDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Machine Crunches (30)4 20
Vertical Leg Raises 4 15
Incline Crunches 4 12
CARDIO - Treadmill--incline, 20 minutes
TRAINING (BACK, TRICEPS) - SATURDAY, 6:00AM
EXERCISE (lbs) SETS REPS
Front Lat Pulldowns (50-70) 4 10-12
Dumbbell BentOver Rows (30-50) 4 8-12
1 Arm Seated Machine Row (45) 4 12
1 Arm Kneeling Cable Pulldown (40) 3 12
Lying Dumbbell Extension (15-20)4 10-12
1 Arm Reverse Grip Pushdown (15) / superset with Bench Dips 3 12 / 15
TRAINING (SHOULDERS, CALVES, ABS) - SUNDAY, 2:30PM
EXERCISE (lbs) SETS REPS
Standing Partial Cleans (40-50) 5 9-12
1 Arm Side Laterals (10-15) 4 8-12
Bent Over Rear Laterals (15) / superset with DB Front Raises (10)310 / 10
Calf Press (340) 3 15
End of Bench Crunches 3 15

^ Top


Copyright © 2004 Fitness Lynn. All rights reserved.