February 2004 Journal

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

JUST GOTTA BE ME

State of the Physique 02/09 thru 02/15 - Got a little creative with an outdoor shot. Can you see me behind the wheel in the summer with the top off? (The Jeep's top that is, not mine...I know some of you were thinking it.) Yeah, baby!

We went out Saturday night for Valentine's Day and I had something other than my usual salad for supper--I am a wild woman! Then I drank everyone under the table (with water). That's just me... Let's ride!

Funny how things change.

I use to drink, but it just doesn't appeal to me anymore. An occasional daiquiri or cranberry vodka and that's about it. Never did care for the taste of beer, even when I drank it years ago. Yes, I've crossed over to the darkside as some would say. To each his own, but I just don't like the after effects. I'd rather spend my calories on a brownie. Yeah, I can still have fun in a bar, but it's just different.

I also use to get bored staying at home (even when the kids were little.) Now, I usually choose those quiet times over going out. Maybe it's just the hectic life. Not that I don't like social interaction, but quiet times appeal to me much more these days. It is probably why I find such satisfaction in bodybuilding--there are many reasons to do it, but I like the individual aspect of going through the process and learning things for myself. Even when I'm competing, I'm working towards a better 'me' than last time and then just like to see how it compares to others. It can be very humbling or confirming--and either way it's rewarding.

Some things haven't changed. I think I've always liked having goals to push and motivate me. I've just gotten braver and more open to new goals or experiences over time. And the older I get, the less some things concern me and the more anal I get about others. Wearing mesh in public? Sure. Not bring my cooler to work? Never! Kids playing sports in the house? Just don't break something. Stay out late? It would disrupt my early morning workout schedule! Pack up the kids/bike and go riding in Colorado? Cool. Print off detailed directions for every place we could go and triple check it? Yes!

It's just where I'm 'at', built by the experiences I've had. Hopefully, it doesn't cause too much conflict with where my family is 'at' ...but that happens sometimes and we get through it. There will always be things I want to change and don't want to change, some I can control and others I can't. Such is life...which I will never figure out but I'll never quit trying either!

Rock on.

NUTRITION - Tuesday, Friday
1 Lean Out 20 minutes prior to each meal, 3 Ultra 40 Liver Tablets with each meal
(approx. 195g protein, 110g carbs, 35g fat  -or- 50%-30%-20% of 1535 cals.)
05:00AM
 Meal 1
5g glutamine, 7-Keto Musclean, & 1-2 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, 1/2 grapefruit, 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 asparagus
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, tomatoes), 1 TBS Paul Newman's Olive Oil and Vinegar
NUTRITION - Monday, Wednesday, Thursday, Saturday, Sunday
1 Lean Out 20 minutes prior to each meal, 3 Ultra 40 Liver Tablets with each meal
(approx. 205g protein, 65g 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), BCAA tablets (5 if cardio workout, 12 if weight 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 if cardio day)
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
NOTES:
 
Wednesday - Supper - 4 oz sweet potato, 1/3 cup oatmeal with 1 scoop Muscle Provider and 1 tsp peanut butter, broccoli
Saturday - Supper - Restaurant - Salad, Seafood Jambalaya, Iced Tea.
TRAINING (BACK, TRICEPS) - MONDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Parallel Grip Low Cable Rows (80-120) 4 10-15
Bentover Barbell Rows (90-120) 4 8-12
1 Arm Dumbbell Rows (40-55) 4 10-12
Straight Arm Pulldowns (50-60) 4 12
Rope Cable Extensions (30) 4 15
Close-Grip Smith Machine Bench Press (50) 3 10-12
Decline Dumbbell Extensions (15-20)4 10-12
Reverse Grip Pushdowns (20) - Squeeze!! 3 12
TRAINING (SHOULDERS, CALVES, ABS) - TUESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Partial Cleans (40-50) 4 10-12
1-Arm Cable Side Laterals (10)312
Seated Arnold Presses (20-25) 4 8-12
Bentover Rear Cable Laterals (10) 3 12
Calf Press (350) 3 12-15
Floor Crunches / superset with Vaccuums (hold for 10 secs) 4 15 / 3x
TRAINING (ABS, CARDIO) - WEDNESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Seated Weight Crunches (25)4 15
Vertical Leg Raises / superset with Incline Crunches 4 12 / 15
Standing Twists 2 20
CARDIO - Treadmill, 20 minutes. Posing, 15 minutes.
TRAINING (LEGS, CALVES) - THURSDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Hyperextensions for Hamstrings312
Leg Extensions (50-60) 3 15
Barbell Squats (120-150) w/ drop set (70) of 20 reps after last set 4 12-15
Stiff-Legged Dumbbell Deadlifts (30-40)410-12
Walking Dumbbell Lunges (20) 3 20
Seated Calf Raises (100) / superset with 1-Leg Standing Calf Raises (20) 4 12 / 12
TRAINING (CHEST, BICEPS, SHOULDERS(light)) - FRIDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Incline Dumbbell Press (30-40) 5 8-15
Dumbbell Flyes (20-30) 4 10-12
Dumbbell Pullovers (40) / superset with Cable Crossovers (15-20) 4 12 / 10
Seated Incline Dumbbell Curls (15-25)4 8-12
Dumbbell Preacher Curls (15-20)3 12
High Cable Curls (20) -- hold and squeeze!!3 8-12
Seated Side Laterals (10)3 12
TRAINING (ABS, CARDIO) - SATURDAY, 6:00AM
EXERCISE (lbs) SETS REPS
Kneeling Rope Crunches (50)4 20
Hip Lifts 4 15
Floor Crunches 4 15
Vaccuums (hold for 10 secs) 10 -
CARDIO - Treadmill--incline, 25 minutes. Posing - 10 minutes.
TRAINING (BACK, TRICEPS) - SUNDAY, 6:30AM
EXERCISE (lbs) SETS REPS
Front Lat Pulldowns (50-70) 4 10-12
Bentover Dumbbell Rows (40-55) 4 10-12
1 Arm Seated Rows (45-55) 4 11-12
Straight Arm Pulldowns (50-60) 4 12
Dips 4 8-9
Straight Bar Pushdowns (20-30) 4 10-12
Seated 1 Dumbbell Extension (40) / superset with 1 Arm Reverse Grip Pushdowns (15)3 12 / 12

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