April 2004 Journal

<< 2004 Contest Gallery       << Homepage


Archives APR 01 APR 11 * APR 18 *APR 25 APR 30

LET'S GET CRAZY!

State of the Physique 04/12 thru 04/18 - Boy, it's been a great, busy few weeks! Let me tell you about all the interesting things we're doing at work with data warehousing and new technology. OK, maybe we'll save that for another time and move on to non-work-related things... Woohoo!

My sister and I went to a Prince concert last weekend. Too cool. I don't think I've been to a concert since high school. I felt like a kid again. I know what you're thinking: "And how is that different from your usual self?" Prince is the only man I know that can get away with wearing boots with spiked heels and look good. He put on a great show and had a good sense of humor too. His acoustic version of 'Little Red Corvette' was awesome. They even allowed about 15 woman to dance (and even sing some) on stage. I wasn't one of them though; they must have seen me dancing and singing in the audience. I think I hurt myself trying to sing along to his high-pitched version of 'Kiss'.

After getting home very late, we then got up early for Easter. Since I'm from a big family, we celebrated not only Easter with the traditional egg hunt (complete with the big $$ egg), but a couple of birthdays too. Mine was a couple of weeks ago. My mom mentioned she had gotten me a cake. Although she always does something for everyone's birthday, she usually makes sure to have chicken breasts and broccoli for me and my brother when we're in competition mode. She said, "It just had to be done." She had taken the picture from the Vancouver Contest and had them create an edible version on an ice cream cake. She's so cute. We were trying to think of a way to preserve some for 3 weeks til after the Rockford competition. I just took deep breaths to smell the icing... Let's eat!

The May 1st contest in Rockford is just around the corner. Check out the updated State of the Physique link! I have been eating a few more complex carbs, like oatmeal and sweet potatoes, the past 10 days to fill out just a bit, but went back to my pre-contest diet near the end of this week. I've dropped a couple pounds in the last 2 weeks, which I hope is mainly water or fat, and not muscle--always a balancing act and learning what diet works best for me. I'll never be the biggest one on stage, but I'd still like to continue to build more muscle, which takes time. I'm already noticing my skin seeming thinner or tighter because I'm not holding much water (or fat) right now, even though I am back up to drinking at least 1 gallon of water per day. I know it's a temporary state for competition, but still freaky cool. I should be quite ripped come contest time, and hope the carb deplete/load in the final week will give me full-looking muscles!

Back-to-back contests are tough, but I like to see how I can change while holding or improving my condition. Although I did get back to weight training as soon as I got back home, I wouldn't say my intensity was all there until a week later. We wanna rock! I was still on a high from Vancouver, yet simultaneusly coming back down to reality with work and family schedules..quite draining. But I think my intensity has risen as I see little changes every couple of days. We also are coming up with some new posing music for this too. I could do the same thing as Vancouver (which I liked a lot), but decided to come up with something new and fun. My brother Troy was dying to let loose on a 'Mix Master T' original anyway...:)

Gotta go get ready for the week...see ya!

Everybody sing: "Let's get crazy! Let's get nuts!" (OK, I've been listening to Prince too much lately...)

NUTRITION - Monday thru Wednesday
(approx. 200g protein, 100-110g carbs, 35-40g fat  -or- 55%-25%-20% of 1500-1600 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
5g glutamine & 5g creatine (before and after workout), 3 7-Keto Musclean, 12 Muscle Mass BCAA tablets (during workout)
07:15AM
 Meal 2
3 oz. Ground Turkey Breast, 3 egg whites, 1/2 cup oatmeal(before cooking), Vitamin Pak
09:30AM
 Meal 3
1.5 scoops Muscle Provider, 1/2 scoop Ultra Size, 1 tsp peanut Power Butter
12:30PM
 Meal 4
5-6 oz Chicken Breast or Turkey Breast, spinach or broccoli or asparagus, 4 oz sweet potato, 2 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
NUTRITION - Thursday thru Sunday
(approx. 200-210g protein, 60-70g carbs, 40-50g fat  -or- 55%-20%-25% of 1350-1450 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 Energe Reserve tablets, 3 7-Keto Musclean, 5g glutamine (before workout), 5g creatine (after workout), 12 Muscle Mass BCAA tablets (during workout)
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, 2 Flax Seed Caps
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: Saturday - Supper (in place of Meal 6) - 5 oz sweet potato, 1/2 cup oatmeal with 1/2 scoop Muscle Provider, few strawberries and 1 tsp Power peanut butter, broccoli.
TRAINING (BACK, TRICEPS) - MONDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Parallel Grip Cable Rows (80-120) 4 12-15
Smith Machine BentOver Rows (50-90) 4 10-15
1- Arm BentOver Rows (35-50) 4 10-12
Front Lat Pulldowns (50-60) 4 12
Rope Pushdowns (40-50)4 12-15
Dips 3 10
Decline Dumbbell Extensions (15-20) 4 10-12
1-Arm Reverse Grip Pulldowns (15) 3 10-12
CARDIO - Treadmill, 20 minutes in the evening
TRAINING (SHOULDERS, CALVES, ABS) - TUESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Rear Cable Laterals (10) 4 10
Seated Overhead Dumbbell Press (40-50) w/ 1 drop set 510-15
Dumbbell Upright Rows (20-25) 3 10-12
Front Dumbbell Raises (10) /superset with Side Cable Laterals (10) 3 10/10
1 Leg Standing Calf Raises (20) 4 12
Hanging Leg Raises 3 12
TRAINING (ABS, CARDIO) - WEDNESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Weight Bench Crunches (25)412-15
Vertical Leg Raises /superset with Standing Twists 4 12/20
Incline Crunches 4 12
CARDIO - Treadmill--incline, 20 minutes
TRAINING (LEGS, CALVES) - THURSDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Leg Press (160-300) with 2 drop sets on last set 6 10-18
Hack Squats (70-160) - One and One-Halfs 412-16
DB Stiff-Legged Deadlifts (35-40)4 12
Lying Leg Curls (30-35)4 10-12
Smith Machine Stationary Lunges (20-45) 4 12
Seated Calf Press (100) / superset with Seated Calf Raises (70) 4 15/12
TRAINING (CHEST, BIS, SHOULDERS (light)) - FRIDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Incline Dumbbell Press (30-45) w/ one drop set at end 510-15
Pec Dec Flyes (30-40) 4 10-12
Pullovers (35) / superset with Low Squat Bar Push-ups (35) 4 12/12
Alternate Dumbbell Curls (15-25) 3 16-20
Preacher Curl Bar Curls (50-60) 3 12-15
Lying Cable Curls (50) 3 12
1-Arm Cable Curls (15) 3 10-12
Seated Side Laterals (10) 3 12
TRAINING (ABS, CARDIO) - SATURDAY, 6:30AM
EXERCISE (lbs) SETS REPS
Kneeling Rope Crunches (40-50)412-15
End of Bench Crunches 4 12
Incline Crunches 4 15
Vacuums (hold for 10 secs) 10 -
CARDIO - Treadmill--incline, 20 minutes
TRAINING (BACK, TRICEPS) - SUNDAY, 5:30AM
EXERCISE (lbs) SETS REPS
DB BentOver Rows (35-50) 5 10-15
Parallel Grip Cable Rows (100-140) 4 10-15
Seated 1-Arm Machine Rows (45-50) 3 10-12
Straight-Arm Pulldowns (50) / superset with Front Lat Pulldowns (50) 6 10-12
Straight Bar Pushdowns (40-50)4 12-15
Seated 1-Arm DB Extensions (15-20) 3 10-12
Reverse Grip Pulldowns (40) / superset with Bench Dips 3 12/18
CARDIO - Does cleaning the house count?

^ Top


Copyright © 2004 Fitness Lynn. All rights reserved.