January 2004 Journal

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LIGHTS!   CAMERA!   SMILE!   FLEX!

State of the Physique  01/19 thru 01/25 - Took a little road trip to Iowa this weekend for a photo session with a friend I met on RAGBRAI, who also happens to be an amateur photographer. We set up at a unique location--a Mack truck dealership! They were kind enough to let us take photos there. We were in the big bay area where the mechanics were working on all the semi's. We set up lights and a backdrop in one corner for some photos, and then went wondering around the semi's, cement mixers, and truck parts. Good, fun stuff. Trying to look beautiful... I brought two suitcases of clothes. We ran out of time before I ran out of outfits! Stay tuned for some new photos of the day.

Can you tell I like pictures? Well, I know there is a story or emotion or even illusion behind every picture. It's a point in time that will never happen again. And I like looking at all sorts of pictures (not just of myself...really), and playing around with our digital too. I get a chuckle when I look back at some of the ones we've taken. Sometimes I wonder, "What was I thinking?!" Then I remember the look we were trying to shoot for--hey it's entertainment! I do also like pictures that show physical transformation. It's a real eye-opener. I hope that showing you my transformation(s) gives you some ideas or motivation to start/keep working at being fit.

Don't forget to check out the updated "State of the Physique" link above. I'm attempting to take the same poses at the same camera position. I did change color of suit (you know, to be patriotic), but it is the exact same style as last week's. The only modifications I make to the pictures are cropping, then sharpening & brightening them up a bit (as the basement lights still aren't quite what I want them to be), and smoothing out the cracks in the floor and wall. I am surprised that my weight dropped 3 lbs. from last week. I weigh at the same time on the same scale. I didn't drink as much water this weekend with the photo session and all, which I'm sure has something to do with it. I know I can easily show a drop in weight when my water intake is low. That's why I don't rely on the scale much, but more on other factors like pictures, bodyfat%, measurements, and the mirror. The bodybuilding divisions are classified by weight though, so I need to keep an eye on this. My goal is to lose 0.5 to 1 lb per week til contest time. I know I can get ripped, but I want to keep my muscle! It'll be interesting to see what happens next week. Gotta drink enough water!

Hmmm--can't decide. I'll just take it all. You may or may not have noticed, but Wed and Sat I have a higher carb meal of my choice. Not that I'm ultra-low carb, but my carb% is relatively low most days considering the training I'm doing. I find staggering my carb intake pretty effective in losing fat/maintaining muscle. I like to give my diet time to show results, but I'll evaluate where I'm at each week and decide if I should make any adjustments. Nothing too drastic--I might lower carbs/up protein a tad while keeping the twice-a-week higher carb meal, or increase cardio, or perhaps adjust calories some (either way). I'll keep lifting in the same rep range, as heavy as possible. Preparing for a contest is different everytime. It will NEVER be an exact science. My body is not the same, and I've always learned a little more about training/nutrition that I'd like to apply to see how it works for me.

Enough ramblings for this week...

NUTRITION - TYPICAL DAY (approx. 192g protein, 117g carbs, 35g fat  -or- 50%-30%-20% of 1550 cals.)
05:00AM
 Meal 1
5g Glutamine, 1 - 2 scoops Mass Maker (before weight training workouts)
07:15AM
 Meal 2
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
 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, 4-5 oz sweet potato or 1/2 pinto 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, radishes, peppers, green onions, cucumbers, peas), 1 TBS Paul Newman's Olive Oil and Vinegar, 2 Ultra 40s
NOTES:
 
Wednesday - 1 Lean Pocket, Celery, small Granny Smith Apple with 2 tsp peanut butter
Saturday - 3 flaxseed capsules instead of peanut butter in protein puddings,
Salsa Eggs with a little pepperjack cheese, 1/2 cup oatmeal(dry), small Granny Smith apple with 1 tsp peanut butter for supper
TRAINING (LEGS, CALVES) - MONDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Barbell Squats (70-140)512-15
Hack Squats w/ partials at end of set (70-90) 4 12
Smith Machine Lunges (50) 3 12
Hyperextensions for Hamstrings310
Lying Leg Curls (25-35)58-12
1-Leg Standing Calf Raises (20) 4 12
Seated Calf Raises w/ drop sets (100-50) 2 12/8/5
TRAINING (CHEST, BIS, SHOULDERS(light)) - TUESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Incline Barbell Press (70-100) 5 8-12
Pec Dec Flyes (30-40) 4 9-12
Pushups off Squat Bar / superset with Dumbbell Flyes (20) 4 15 / 10
Standing Rope Cable Curls (50-80) 49-12
Seated Dumbbell Curls (15-25)48-15
Concentration Curls--squeeze!! (15-20) 4 8-12
Seated Side Laterals (10) 4 12
TRAINING (ABS, CARDIO) - WEDNESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Incline Crunches 4 15
End of Bench Crunches 4 15
Vacuums (hold for 10 seconds) 1 10
CARDIO - Treadmill-- low incline, 20 minutes
TRAINING (BACK, TRICEPS) - THURSDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Front Lat Pulldowns (50-70) 4 10-12
Barbell Bentover Rows (70-150) 5 8-12
Parallel Grip Low Rows (80-140) 4 10-12
1 Arm Dumbbell Rows (35-55) 4 8-12
Straight Bar Pushdowns (20-30)4 12
Smith Machine Close Grip Bench Press (20-60)4 9-12
Seated 1 Dumbbell Extensions (40)3 10-12
Dumbbell Kickbacks (10)3 12
TRAINING (SHOULDERS, CALVES, ABS) - FRIDAY, 6:00AM
EXERCISE (lbs) SETS REPS
Rear Pec Dec Flyes (20)312
Seated Overhead DB Press (25-35) 5 9-12
1 Arm Side Laterals (10-15) 4 10-12
Standing Behind-the-Neck Presses (30)310
Seated Calf Raises (100) 3 15
End of Bench Crunches 3 15
TRAINING? - SATURDAY
Photo Session from 8:00AM to 1:00PM, then drive home. What a day!
TRAINING (LEGS, CALVES) - SUNDAY, 6:15AM
EXERCISE (lbs) SETS REPS
Hyperextensions for Hamstrings312
Leg Press (270-340) 4 12-15
Dumbbell Lunges (20-25) 4 10-12
1-Leg Extension (25-30) / superset with Standing Leg Curls (20-30)412 / 10-12
Calf Press (340) / superset with Seated Calf Raises (50)412 / 15

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