February 2004 Journal

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

STRONG BODY ==> STRONG MIND?

State of the Physique 02/16 thru 02/22 -
State of the
physique?
  Progressing in the right direction (with 6 weeks to go). ==>
State of the
mind?
  Could use some work. What's up with that?! I think I'm still continuing my introspection from last week...

It's easy to see physique changes through pictures:

  Hello! Back Double Biceps shot Intercostals...

The mind, not so much. Less visual, less tangible, less predictable.

I'm definitely in the groove with my training and diet. Usually when my body is humming along, my mind is too. There's all sorts of research on how physical activity stimulates the mind and even attitude. And I believe it based on my experiences! I guess when physical activity has It's Tool Time been a part of your life for a long time like mine has, you can still get in a mental rut sometimes--it doesn't make everything better...sigh. It was so much easier working it out with dumbbells!

It's been tough focusing outside of the gym lately; my mind has been wondering a lot to where I could be or what I could be doing. Just want to make a complete change--location, job, the works. Sounds like a mid-life crisis, eh? Over-all,  not bad. Maybe it is, but man, it occupies my thoughts and is a strong feeling. I have always believed that I can logically work through my emotions and see things more positively. This one is taking a bit. There are a lot of reasons to not change a thing. I'm glad I have my family and bodybuilding to keep me somewhat grounded and feeling good--apparently I haven't gotten tired of them or their effect on my life! Probably just need a break from everyday routine and the cold weather. I'm looking forward to spring break and our trip to Florida...a change of location with very few obligations or expectations. Good for the mind, body, and soul! Yeah, that should help.

I suppose some self-analysis isn't a bad thing. You get out of life what you put into it. I'm just trying to decide all the different things I want to put into it!

Well, time for a little cardio in our basement gym. Some of my best thoughts happen there (along with quite a few photos this week).

NUTRITION - Monday, Friday
1 Lean Out 20 minutes prior to each meal, 3 Ultra 40 Liver Tablets with each meal, 2 Muscularity BCAA caps with Meals 3 thru 6. (approx. 200g protein, 100g carbs, 35g fat  -or- 50%-30%-20% of 1500 cals.)
05:00AM
 Meal 1
5g glutamine, 7-Keto Musclean, & 1 scoop Mass Maker (before weight workouts), 12 Muscle Mass 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, 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 - Tuesday, Wednesday, Thursday, Saturday, Sunday
1 Lean Out 20 minutes prior to each meal, 3 Ultra 40 Liver Tablets with each meal, 2 Muscularity BCAA caps with Meals 3 thru 6. (approx. 205g protein, 60g carbs, 40g fat  -or- 55%-20%-25% of 1420 cals.)
05:00AM
 Meal 1
5g glutamine, 7-Keto Musclean, & 1 scoop Mass Maker (before weight workouts), 12 Muscle Mass 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 Orange Roughy, spinach or broccoli or asparagus, 3 Flax Seed Caps
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 and Saturday - Supper (in place of Meal 6) - 4 oz sweet potato, 1/2 cup oatmeal with 1/2 scoop Muscle Provider and 1 tsp peanut butter, broccoli or celery
TRAINING (SHOULDERS, CALVES, ABS) - MONDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Bentover Rear Cable Laterals (10) 4 12
Partial Cleans (40-50) 4 10-12
1-Arm Side Laterals (10-15)410-12
Overhead Machine Presses (40) 4 10-12
Calf Press (340) 4 12-15
End of Bench Crunches 4 15
TRAINING (ABS, CARDIO) -TUESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Seated Weight Crunches (25)4 15
Vertical Leg Raises / superset with Incline Crunches 4 15 / 12
Vacuums (hold for 10 secs) 10-
CARDIO - Treadmill--incline, 20 minutes.
TRAINING (LEGS, CALVES) - WEDNESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Hack Squats (70-180) 512-15
Leg Press (250-350) 5 10-15
1 Leg Leg Extension (25) 3 12-15
Stiff-Legged Dumbbell Deadlifts (30-40)410-12
Lying Leg Curls (30-35)410-12
Walking Dumbbell Lunges (20) 3 20
Standing Calf Raises (100-120) / superset with Seated Calf Raises (70) 4 15 / 15
TRAINING (CHEST, BICEPS, SHOULDERS(light)) - THURSDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Incline Barbell Press (70-100) 4 8-12
Dumbbell Flyes (20-30) 4 10-12
Pec Dec Flyes (30-40) / superset with Squat Bar Pushups 4 12 / 15
Standing Cable Curls (50-70)4 9-12
Seated Dumbbell Curls (15-20)3 10-12
1 Arm Low Cable Curls (10-15) -- hold and squeeze!!3 12
Seated Side Laterals (10)3 12
TRAINING (ABS, CARDIO) - FRIDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Kneeling Rope Crunches (50)4 20
End of Bench Crunches 4 15
Floor Crunches 4 15
Vaccuums (hold for 10 secs) 10 -
CARDIO - Treadmill--incline, 20 minutes.
TRAINING (BACK, TRICEPS) - SATURDAY, 6:00AM
EXERCISE (lbs) SETS REPS
Reverse Grip Low Cable Rows (80-110) 4 12-15
Bentover Dumbbell Rows (35-50) 4 10-12
1 Arm Seated Rows (45-55) 4 11-12
Kneeling 1 Arm Cable Pulldowns (50-60) 4 12
Dips 4 10
Rope Pushdowns (20-30) 4 10-12
Decline 1-Dumbbell Extension (40) / superset with 1 Arm Reverse Grip Pushdowns (15)3 12 / 12
CARDIO - Treadmill--20 minutes in evening.
TRAINING (SHOULDERS, CALVES, ABS) - SUNDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Bentover Rear Laterals (10-15) 4 10-12
Seated Overhead Dumbbell Presses (20-35) 5 8-15
Dumbbell Upright Rows (20-25)410-12
Kneeling 1-Arm Side Cable Laterals (7.5-10) 4 10-12
End of Bench Crunches 4 15
Seated Calf Raises (100) 4 12-15
CARDIO - Treadmill--20 minutes in evening.

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