February 2004 Journal

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Archives FEB 01 * FEB 08 * FEB 15FEB 22 FEB 29

ADJUST, ADAPT, APPRECIATE

State of the Physique 02/02 thru 02/08 - It's back to 'blue' week...check out the state of the physique pics -->>

And then I tried to look majestic walking up the basement stairs below...or is it stoic?...or maybe it's just the Mom 'because-I-said-so' look?! Man, I really need to get outside! Maybe next week I'll explore some outdoor photo ideas I have (heehee). Interesting camera angle--
makes my legs look longer

I adjusted my carbs some this week. Nothing too drastic, but want to keep the fat-burning engine running and metabolism up. You know, it is hard to be patient, but I keep reminding myself that losing about 1lb (of fat!) per week and seeing new definition somewhere is the progress I want to see. On 3 days during this week, I went with mostly fibrous carbs with a little added flax oil or a little bigger portion of protein. On the remaining days of the week, I stayed with what has been a typical day the last 6-8 weeks--moderate portions of complex carbs, like oatmeal and sweet potatoes. This takes a little more planning and mental energy for sure. I still cook up my lunches and breakfast meat a week at a time. I mix up my protein puddings each morning as I'm making the kids' lunches. And supper is normally my salad with tuna that I make fresh while cooking something else for the family (except for my 2 higher carb meals during the week which I always look forward to).

Debating next week whether to add more 'fibrous carbs' days or add a couple more cardio sessions...hmmm...such tough decisions.

Even though I'm getting pretty darn focused on competition training/nutrition these days (because it is making me happy), I still need to keep it in perspective and appreciate the good life I have. Life wouldn't be the same without my family. Need to make time for some quality fun with them too, because that also makes me happy! I think I'll start now ... see ya next week.

NUTRITION - Tuesday, Wednesday, Friday, Saturday
1 Lean Out 20 minutes prior to each meal, 3 Ultra 40 Liver Tablets with each meal
(approx. 192g protein, 117g carbs, 35g fat  -or- 50%-30%-20% of 1550 cals.)
05:00AM
 Meal 1
5g glutamine, 7-Keto Musclean, & 2 scoops Mass Maker (before workouts), 12 BCAA tablets (during workout), 5g creatine (after workouts)
07:15AM
 Meal 2
3 oz. Ground Turkey Breast, 3 egg whites, 1/3+ oatmeal (dry), Vitamin Pak
09:30AM
 Meal 3
1 scoop Ultra Size, 1 scoop Muscle Provider, 1 tsp all-natural peanut butter
12:30PM
 Meal 4
5 oz Chicken Breast, 4 oz sweet potato or 1/2 cup kidney beans, spinach or broccoli or green beans
04:15PM
 Meal 5
2 scoops Muscle Provider, frozen strawberries, 1 tsp all-natural peanut butter
07:30PM
 Meal 6
6 oz can White Tuna, 3 cups Spinach Salad (with broccoli, cucumbers, radishes, peppers, celery, peas), 1 TBS Paul Newman's Olive Oil and Vinegar
NOTES:
 
Wednesday - Supper - Salsa Egg Whites with a little Pepperjack cheese, celery, 1/2 cup oatmeal, Granny Smith apple, 2 tsps peanut butter
Saturday - Supper - Healthy Choice Vegetable Beef Soup, Celery, Apple with 2 tsps peanut butter
NUTRITION - Monday, Thursday, Sunday
1 Lean Out 20 minutes prior to each meal, 3 Ultra 40 Liver Tablets with each meal
(approx. 202g protein, 68g carbs, 40g fat  -or- 55%-20%-25% of 1440 cals.)
05:00AM
 Meal 1
5g glutamine, 7-Keto Musclean, & 1 scoop Mass Maker (before workouts), 5 BCAA tablets (during workout), 5g creatine (after workouts)
07:15AM
 Meal 2
3 oz. Ground Turkey Breast, 3 egg whites, 1/2 grapefruit, Vitamin Pak
09:30AM
 Meal 3
2 scoops Muscle Provider, 1 tsp all-natural peanut butter, 3 Flax Seed Caps
12:30PM
 Meal 4
5-6 oz Chicken Breast or Turkey Breast, spinach or broccoli or green beans, 3 Flax Seed Caps, 5 BCAA tablets (1 hour after meal)
04:15PM
 Meal 5
2 scoops Muscle Provider, frozen strawberries, 1 tsp all-natural peanut butter
07:30PM
 Meal 6
6 oz can White Tuna, 3 cups Spinach Salad (with broccoli, cucumbers, radishes, peppers, celery), 1 TBS Paul Newman's Olive Oil and Vinegar
TRAINING (ABS, CARDIO) - MONDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Kneeling Rope Crunches (50)4 15
Vertical Leg Raises / superset with Incline Crunches 4 12 / 12
Vaccuums (hold 10 secs) 6 -
CARDIO - Treadmill--incline, 25 minutes. Posing - 15 minutes
TRAINING (BACK, TRICEPS) - TUESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Front Lat Pulldowns (50-70) 4 10-12
Bentover Dumbbell Rows (40-50) 4 10-12
Reverse Grip Low Rows (100-140) 4 10-12
1-Arm Bentover Cable Rows or 1-Arm Kneeling High Cable Pulldowns (30-40) - Squeeze!!6 10-12
Rope Pushdowns (20-30) 4 11-15
Lying Dumbbell Extensions (15-20)3 11-12
Seated 1-Arm Dumbbell Extensions (20) / superset with 1-Arm Reverse Grip Pushdowns (20) 3 10 /11
TRAINING (SHOULDERS, CALVES, ABS) - WEDNESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Weight Plate Front Raises (10-25) 4 10-12
Seated Overhead Dumbbell Presses (20-35) 4 8-12
1-Arm Lying Side Laterals (10)312
Overhead Machine Presses (20) 3 12
Calf Press (350) 3 12-15
Floor Crunches--Squeeze! 3 15
TRAINING (ABS, CARDIO) - THURSDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Machines Crunches (40-50)4 15
Hip Lifts 4 12
Incline Crunches 4 12
Vaccuums (hold 10 secs) 6 -
CARDIO - Rowing Machine, 20 minutes
TRAINING (LEGS, CALVES) - FRIDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Barbell Squats (70-140) 5 10-15
Hack Squats (160) 4 10
1-Leg Leg Press (70) 3 12
Hyperextensions for Hamstrings311
Stiff-Legged Dumbbell Deadlifts (35-45)310-12
Lying Leg Curls (30)310-12
Walking Dumbbell Lunges (20) 2 20
Standing Calf Raises (130) / superset with Seated Calf Raises (70) 3 15 / 12
TRAINING (CHEST, BICEPS, SHOULDERS(light)) - SATURDAY, 6:00AM
EXERCISE (lbs) SETS REPS
Incline Barbell Press (70-100) 4 8-15
Pec Dec Flyes (30-40) 4 10-15
Incline Dumbbell Press (30-40) / superset with Squat Bar Pushups 4 12 / 12
Standing Alternating Dumbbell Curls (15-25)4 8-12
Lying Cable Curls (50-70)4 12-15
1 Arm Concentration Curls (15-20) 3 8-12
Seated Side Laterals (10) 3 12
TRAINING (ABS, CARDIO) - SUNDAY, 6:00AM
EXERCISE (lbs) SETS REPS
Kneeling Rope Crunches (50)4 20
Vertical Leg Raises 4 15
Incline Crunches 4 15
Vaccuums (1 after most ab sets, hold for 10 secs) 10 -
CARDIO - Treadmill--low incline, 30 minutes. Posing - 15 minutes.

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