January 2004 Journal

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IT IS TIME

State of the Physique  01/12 thru 01/18 - Whew, it's good to get back to casual clothes after last week's formal affair. Yes, I'm EVIL...but always in a good way... My mug shot!

OK, I'm getting more intense about my training, more strict about my diet, more detailed in my logs--yep, I must be seriously considering a bodybuilding contest. Actually, I'm planning on doing one (or maybe two) this spring. The first one is out west; I was persuaded by a bunch of friends from a special fitness-related message board of which I'm a member, some of whom are competing too. I'll get to meet the group for the first time. How cool is that! Double Bonus!

Seems like every 2 years I get the same competition bug, eh? It does take a while to make desirable changes to my body. I never feel like "Yes, now I've constructed the perfectly proportioned body," but more like "I need to go through the process to see what changed from last time and what I should work on for next time." Hey, it's a goal! Guess I like the competition to really drive me sometimes. Nothing like stepping on stage in front of judges, competitors, and an audience to motivate me to be at my best (and to avoid too much heckling...).

I've started a 'state of the physique' link that will be in the top right corner of each journal page so that you and I can view progress--that's what it's all about. My journal is for my mental state and this link above will be updated with my physical state. Not a new idea I know, but it is a great way to track progress and keep me honest!

I hate cold weather, so I have been doing a lot of indoor stuff, even cleaning (ugh!). I've been checking out this site called Life Extension while also reading the book Breaking the Food Seduction. I believe that a lot of illnesses can be greatly reduced with diet changes alone, and I also believe that certain supplements (which includes some herbs) can help trigger positive physical responses in the body or mind. For me, it's diet and exercise first, then a few supplements where food alone doesn't always have enough, and then medicine (when necessary) to keep living a healthy, energetic life. This is a winning combination. LifeExtension.com has good articles and research on supplements and what benefits/side effects they can cause. "Breaking the Food Seduction" really hits home with me on why some of the cravings hit and how it affects the brain. When I'm having a strong craving, I go read more of it to understand why and forget about what I wanted! The brain is an amazing thing...did you know that chocolate targets the same part of the brain as morphine? Not to near the extreme, but it's important to remember that it's not only its wonderful taste that keeps us desiring more. And yes, we can break the habit if we want to! I need to get back to my reading...later.

NUTRITION - TYPICAL DAY (approx. 194g protein, 125g carbs, 35g fat  -or- 49%-31%-20% of 1590 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 Orange Roughy, 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, radishes, peppers, green onions, kidney beans), 1 TBS Paul Newman's Olive Oil and Vinegar, 2 Ultra 40s
NOTES:
 
Wednesday - Restaurant - Bowl of Chili, Celery for supper
Saturday - Restaurant - Salad, Pasta e Fagioli Soup (similar to Chili) for supper
TRAINING (ABS, CARDIO) - MONDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Ab Wheel 4 15
Hip Lifts 4 15
Incline Crunches 4 12
CARDIO - Rowing Machine, 20 minutes
TRAINING (LEGS, CALVES) - TUESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Sumo Squats (70-90)315-18
Hack Squats-One & 1/2's (70-90) 4 12
1-Leg Leg Press (70-90) 4 12
Barbell Squats (70)--burn!220
Hyperextensions for Hamstrings312
Lying Leg Curls (20-30)410-12
1-Leg Standing Calf Raises (20) 4 12
TRAINING (CHEST, BIS, SHOULDERS(light)) - WEDNESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Dumbbell Flyes (15-25) 4 10-12
Incline Dumbbell Press (25-35) 4 9-12
Dumbbell Pullovers (40) / superset with Pushups off Squat Bar 3 12 / 12
Seated DB Curls (15-20) 412
Lying Cable Curls (50-60)412-15
High Cable Curls--squeeze!! (20) 3 12
Seated Side Laterals (10) 3 12
TRAINING (ABS, CARDIO) - THURSDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Machine Crunches (30)4 20
Vertical Leg Raises 4 15
Incline Crunches 4 12
CARDIO - Treadmill-- low incline, 20 minutes
TRAINING (BACK, TRICEPS) - FRIDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Reverse Grip Low Rows (70-120) 4 10-15
Dumbbell BentOver Rows (30-50) 4 8-12
1 Arm Seated Machine Row (45) 4 12
Straight Arm Lat Pulldowns (60) 4 12
Dips 4 6-8
Seated Curl Bar Extensions (30-40)4 10-12
1 Arm Cable Pushdown (15) / superset with 1 Arm Reverse Grip Pushdown (15) 3 12 / 12
TRAINING (SHOULDERS, CALVES, ABS) - SATURDAY, 6:00AM
EXERCISE (lbs) SETS REPS
Bent Over Rear Cable Laterals (10)312
Seated Overhead DB Press (25-35) 5 9-12
DB upright rows--shoulder width (15-20) 4 10-12
1 Arm Side Lateral Lying on Incline Bench (10)410
Seated Calf Raises (100) 3 15
End of Bench Crunches 3 15
TRAINING (ABS, CARDIO) - SUNDAY, 6:30AM
EXERCISE (lbs) SETS REPS
Kneeling Rope Crunches (30) 420
Vertical Knee Raises 4 12
Incline Bench Crunches 4 15
CARDIO - Rowing Machine, 20 minutes

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