February 2004 Journal

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

CHOOSE YOUR 'WHY' AND GO FOR IT!

State of the Physique 02/23 thru 02/29 - Hey, I know bodybuilding competitions aren't for everyone. We all have our passions and hobbies. Why do I do it? Why did I take weight training, which I started for health benefits, one step further? I don't know if I can explain, but I thought I'd try.

1) I like muscle. I like the look of it, the feel of it, the power of it, being able to flex it.
2) I like what it does for my confidence and self-esteem.
3) I like being able to change my body, through my own intense effort and discipline.
4) Yes, I like the reaction of others and the connections I've made.
5) I like the adrenaline rush, or endorphins, or whatever the rather euphoric feeling is.
6) I like competition to keep me motivated to work out and to eat right.
7) I feel like I face and conquer some of my fears (no matter what my placing), which carries over to other parts of my life.

Give it your all I wasn't sure I'd come up with anything that made sense, but I guess that sums it up pretty well. And it is actually quite a mind shift between preparing for a competition and just maintaining my fitness level. When competing, life pretty much revolves around contest preparation. I will adjust commitments, adventures, and indulgences to get in all my workouts and meals. That's the intensity I like to put into it, and that's also why I don't compete all the time. There are other things I like to do too, and I need the mental and physical breaks. Keep looking up 
and climbing higher When not competing, I still live a fitness lifestyle because it's part of who I am. However, missing a workout or eating a less-than-ideal meal occasionally does not seem so critical. Commitments are made, vacations are planned, splurges are savored, with exercise and clean meals worked in most of the time. I still want to look and feel good, but more balanced and not as intense.

You don't have to enter a bodybuilding competition to lift weights and eat right. Whether your desire or goals relate to health, self-esteem, other sports, or physical appearance, go for it! These truly can be accomplished by consistently staying active and eating a balance of nutritious foods. You are in control of working toward your desired level.

NUTRITION - Monday, Friday
2 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, 95g carbs, 35g fat  -or- 50%-30%-20% of 1480 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 Orange Roughy, 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, green onions), 1 TBS Paul Newman's Olive Oil and Vinegar
NUTRITION - Tuesday, Wednesday, Thursday, Saturday, Sunday
2 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, green onions), 1 TBS Paul Newman's Olive Oil and Vinegar
NOTES:
 
Wednesday - Supper (in place of Meal 6) - 1/2 cup kidney beans with green beans and a little salsa, 1/2 cup oatmeal with 1/2 scoop Muscle Provider and 1 tsp peanut butter
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
TRAINING (ABS, CARDIO) - MONDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Machine Crunches (25)4 15
Hip Lifts / superset with Incline Crunches 4 15 / 12
Vacuums (hold for 10 secs) 10-
CARDIO - Treadmill--incline, 20 minutes.
TRAINING (LEGS, CALVES) - TUESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Barbell Squats (70-120) 515-18
Hack Squats (160) 4 12
1 Leg Leg Extension (25-35) 4 12-15
Hyperextensions for Hamstrings 412
1 Leg Leg Press (70)- no rest between sets, kept alternating legs 411-12
1 Leg Standing Calf Raises (20) - no rest between sets, kept alternating legs 4 15
TRAINING (CHEST, BICEPS, SHOULDERS(light)) - WEDNESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Incline Barbell Press (70-100) 4 8-15
Dumbbell Flyes (20-30) 4 10-12
Lying Dumbbell Press (30-40)/ superset with Cable Crossover (15)4 8-10 / 12
Incline Seated Dumbbell Curls (20)4 10
Curl Bar Curls (40-50)4 10-12
Lying Cable Curls (50-60) -- hold and squeeze!!4 12
Seated Side Laterals (10)4 12
CARDIO - Treadmill-- 20 minutes in the evening.
TRAINING (ABS, CARDIO) - THURSDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Seated Weight Crunches (25)4 15
Vertical Leg Raises 4 15
Incline Crunches 4 15
Vacuums (hold for 10 secs) 10 -
CARDIO - Treadmill--incline, 20 minutes.
TRAINING (BACK, TRICEPS) - FRIDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Front Lat Pulldowns (50-70) 4 12-15
Bentover Barbell Rows (35-50) 4 10-12
1 Arm Bentover Dumbbell Rows (45-55) 4 11-12
Straight Arm Pulldowns (50-60) - Squeeze!! 4 12
Lying Curl Bar Extensions 4 10
Reverse Grip Pushdowns (20-30) 4 10-12
Seated 1-Dumbbell Extension (40) / superset with Bench Dips3 12 / 12
CARDIO - Treadmill--20 minutes in evening.
TRAINING (SHOULDERS, CALVES, ABS) - SATURDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Bentover Rear Cable Laterals (10) 4 10-12
Standing Partial Cleans (40-55) 4 8-12
Overhead Machine Press (30-40)310-12
Incline Bench 1-Arm Side Laterals (10) 3 10
Front Dumbbell Raises (10) 3 12
Floor Crunches 4 15
Seated Calf Raises (100) 4 12
TRAINING (ABS, CARDIO) - SUNDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Kneeling Rope Crunches (50)4 15
Decline Reverse Crunches 4 15
Incline Crunches 4 15
Vacuums (hold for 10 secs) 10 -
CARDIO - Treadmill--incline, 20 minutes.

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