March 2004 Journal

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LET THE SUNSHINE IN

State of the Physique 03/15 thru 03/19 - A quick entry before we're off to Florida! I'll have to update status pictures when we return.

Although I wouldn't typically plan a week-long vacation this close to a competition, spring break with the kids has become tradition. It should be nice, relaxing, and hopefully warm and sunny all week! I could handle that. No work, due dates, or rushing around. We are staying in a condo near the beach. We usually alternate 'beach' days with an event of some kind, like a Fishing Charter, Amusement Park, or even the Greyhound Races this year. The kids have all sorts of beach activities already planned for us. I'll be bringing my cooler of food, getting in my early morning workouts, and doing cardio on the beach. That may sound like work, but I kind of like that stuff... it doesn't take too long and gets me going! I wouldn't mind being able to splurge a little, but it's my choice to do this and it'll always be there later. Maybe I'll try some different varieties of fish. I know, I am a wild woman!

Well, the truck is packed, and the kids have Gameboys and goodies in hand. I just need to make a quick change and we're ready!
All business...yep, that's me! Let the good times roll...

NUTRITION - (approx. 200-210g protein, 60-80g carbs, 40-45g fat  -or- 55%-20%-25% of 1400-1500 cals.)
1 Lean Out & 1 Energy Reserve 20 minutes prior to Meals 3 thru 6, 3 Ultra 40 Liver Tablets with Meals 2 thru 6, 2 Muscularity BCAA caps with Meals 3 thru 6.
05:00AM
 Meal 1
2 Energy Reserve tablets, 5g glutamine, 3 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 peanut Power Butter, 2 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, few 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:
 
Monday - 3 oz sweet potato with Meal 4.
Wednesday - Supper (in place of Meal 6) - 4-5 oz sweet potato, 1/2 cup oatmeal with 1/2 scoop Muscle Provider and 1 tsp peanut butter, celery, 1/2 banana
TRAINING (ABS, CARDIO) - MONDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Seated Weight Crunches (25)4 15
Hip Lifts / superset with Incline Crunches 4 15/12
Standing Twists 420
CARDIO - Treadmill--incline, 20 minutes.
TRAINING (BACK, TRICEPS) - TUESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Straight Arm Pulldowns (60) 4 12
Barbell BentOver Rows (90-120) w/one drop set 4 10-12
Reverse Grip Cable Rows (80-100) 4 12-15
Seated 1 Arm Machine Rows (45-55) 4 10-12
Rope Pushdowns (20-30)4 12-15
Dips 3 10
Seated 2-arm Dumbbell Extension (40) 3 12
1 Arm Reverse Grip Pushdown (15) - Squeeze!3 12
CARDIO - Treadmill, 20 minutes in the evening.
TRAINING (SHOULDERS, CALVES, ABS) - WEDNESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Reverse Pec Dec Flyes (10-20)412-15
Seated DB Overhead Presses (20-35) w/ 1 drop set at end 5 8-15
1 Arm Side Laterals (10-15) 4 10-12
Standing Front Cable Raises (30) 4 12
Seated Calf Raises (100) 4 12
Floor Crunches 3 12
CARDIO - Treadmill--incline, 20 minutes in the evening.
TRAINING (LEGS, CALVES) - THURSDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Hyperextensions for Hamstrings / superset with Leg Extensions (50) 412/15
Leg Press (270-340) 4 12-15
Sumo Squats (70-90) 3 18-20
Walking DB Lunges (20-25) 4 20
Calf Press (340) 4 12
NOTE: 4 sets of machine crunches in the evening.
TRAINING (CHEST, BIS, ABS) - FRIDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Lying DB Flyes (20-30) 412-15
Incline DB Press (30-40) 4 10-15
Kneeling Low Cable Crossover (10) / superset with pushups off squat bar 4 12/12
Seated Dumbbell Curls (15-20) 4 12-15
Standing Curl Bar Curls (45) 3 12
Lying Cable Curls (50-60) 4 12-15
Kneeling Rope Crunches (30-40) / superset with Vacuums (hold for 10 secs) 3 12
NOTE: CARDIO - Treadmill, 20 minutes in the afternoon.

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