|Archives||APR 01||APR 11||APR 18||* APR 25 *||APR 30|
IT'S IN THE WIRING AND PROGRAMMING
04/19 thru 04/25 - Although I like to be spontaneous and to have fun, I do like my schedule.
Bodybuilding is all about
staying disciplined and consistent with a schedule. It becomes a way of life, even more so when competing.
I get up at 4:30am, train, eat, take kids to school, work, eat, work, eat, work, eat, take
kids to soccer practice, fix supper, eat, cardio, pose, computer time, sleep... It's so programmed into me that
I don't even have to look at
my watch to know if it's time to wake up or eat or take supplements (or even go to the bathroom!).
These last couple of weeks before competition, I
almost feel like a machine that requires fuel every few hours to continue to function; my mind seems to be running
at high speed all the time. If something comes up that changes the program, it takes me a minute to re-route my thoughts
to accommodate the change. Kind of wacky. I also haven't had any cravings lately because food isn't food...it's macro and
micro-nutrients in appropriate ratios to make the machine function.
Of course, my emotions still come into play from being excited one minute about the new definition I just noticed to being overwhelmed because I can't keep up with other things in life to feeling totally fatigue. And I'm sure some cravings will inevitably hit post-contest, but I'm riding the wave now! I wouldn't say I'm at my most fun at this point; it just takes me more effort to want to do something other than my schedule and obligations right now. What can I say--I am wired to be fascinated by taking weight training/nutrition to this level from time to time. It's such a rush. Bodybuilding will always be a part of me, with an occasional competitive program and a more regularly scheduled stay-healthy-and-balanced program. Still working on that transition program between the two. I am looking forward to the mental break of competition though, and spending more quality time with the family and getting things done around the house.
Anyway...that's where I'm at, with only 1 week left of my competitive program! Check out my latest physique pics. (It takes a little bit to load, but I've pre-loaded the current week's pics first.) I may be feeling like a machine lately, but I'm pretty pumped about this week and contest time! My brother just put the finishing touches on the posing music--I love it! So, I'll be practicing posing every evening this week to the music as well as going through my mandatories. The more natural and confident I feel with the poses and transitions, the better.
Next week will be a very similar carb deplete/load plan as the first contest 4 weeks ago. I'm expecting my body to respond even better since I have gone through this process that recently. I do believe part of getting better each time is not only discovering more about what training/nutrition works well for a person, but also the amount of time that person has been training and eating right. Muscle maturity from training longer and conditioning from going through the process multiple times are factors as well.
Part of my competitive program also includes capturing this point in time with photos. (Actually, just about anytime is a good time for photos, eh?) I plan to get some taken at the contest, plus we'll always have our digitals. I'm also trying to reschedule a photo session with a photographer/friend in May, who I have worked with several times and have a fun working relationship.
Another part of my schedule, competitive or not, includes soccer! We've been busy with soccer tournaments lately, and our weekends are booked for a while. I stood out in the rain this weekend while they sloshed around. Kids even have a tournament in Rockford the same May 1st weekend as my contest. It will take a little more coordination, but it should be an event-filled weekend. The kids will be able to come to the evening show, and then we'll be able to see their soccer action on Sunday. I'll be the one standing on the sidelines with a still visible layer of bronze smiling ear to ear...
| NUTRITION - except Sunday starts carb deplete plan that will be on next journal entry.
(approx. 200-210g protein, 60-70g carbs, 40-50g fat  -or- 55%-20%-25% of 1350-1450 cals.)
2 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 |
|2 Energe Reserve tablets, 3 7-Keto Musclean, 12 Muscle Mass BCAA tablets (during workout)|
| 07:15AM |
|3 oz. Ground Turkey Breast, 3 egg whites, 1/2 grapefruit, Vitamin Pak|
| 09:30AM |
|2 scoops Muscle Provider, 1 tsp peanut Power Butter, 2 Flax Seed Caps|
| 12:30PM |
|5-6 oz Chicken Breast, spinach or asparagus, 3 Flax Seed Caps|
| 04:15PM |
|2 scoops Muscle Provider, few frozen strawberries, 1 tsp all-natural peanut butter, 2 Flax Seed Caps|
| 07:30PM |
|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) - 6 oz sweet potato, 1/2 cup oatmeal with 1/4 scoop Muscle Provider, small banana, and 1 tsp Power peanut butter, broccoli.|
|TRAINING (SHOULDERS, CALVES, ABS) - MONDAY, 5:30AM|
|Rear Cable Laterals (10)||4||12|
|Partial Cleans (40-50)||4||10-12|
|1-Arm Side Laterals (10-15) / superset with 1-Arm Front Laterals (10)||4||10-12/10|
|Seated Arnold Presses (20)||3||12|
|1 Leg Standing Calf Raises (30)||4||12-15|
|CARDIO - Treadmill--incline, 20 minutes in the evening|
|TRAINING (ABS, CARDIO) - TUESDAY, 5:30AM|
|Machine Crunches (40-50)||5||15|
|Vertical Leg Raises /superset with Standing Twists||4||12/20|
|Vacuums (hold for 10 secs)||10||-|
|CARDIO - Treadmill--incline, 20 minutes|
|TRAINING (LEGS, CALVES) - WEDNESDAY, 5:30AM|
|Hyperextensions for Hamstrings||4||12|
|Hack Squats (70-90) - One and One-Halfs||3||12-16|
|Leg Press (260-280)||3||15|
|1-Leg Leg Extension (35)--squeeze!||3||12|
|Lying Leg Curls (30-35)||3||10-12|
|1-Leg Standing Leg Curls (10-20)||3||12|
|Smith Machine Stationary Lunges (20)||3||12|
|Calf Press (260) / superset with Seated Calf Raises (70)||4||15/12|
|TRAINING (CHEST, BIS) - THURSDAY, 5:30AM|
|Incline Dumbbell Press (30-40) w/ one drop set at end||4||10-15|
|Pec Dec Flyes (30-40)||4||10-12|
|Seated Machine Press (50-60) / superset with Kneeling Low Cable Crossover (10)||4||12-15/10|
|Incline Hammer Curls (20)||3||12|
|Lying Cable Curls (50)||3||12|
|High Cable Curls (20)--squeeze!!||3||12||CARDIO - Treadmill--incline, 20 minutes in the evening|
|TRAINING (BACK, TRICEPS) - FRIDAY, 5:30AM|
|Front Lat Pulldowns (50-60)||4||10-12|
|DB BentOver Rows (35-50)||4||10-15|
|Parallel Grip Cable Rows (100-140)||4||12-15|
|1-Arm BentOver DB Rows (35-50)||3||10-12|
|Straight Bar Pushdowns (40-50)||4||12-15|
|Seated 1 DB Extension (40)||4||10-12|
|Dumbbell Kickbacks (10-15)||4||10-12|
|CARDIO - Treadmill, 20 minutes in the evening|
|TRAINING (SHOULDERS, CALVES, ABS) - SATURDAY, 5:30AM|
|Seated Overhead Dumbbell Press (25-30) w/ 1 drop set||5||10-15|
|Dumbbell Upright Rows (20)||3||10-12|
|Front Dumbbell Raises (10) /superset with Bentover Rear Laterals (10)||3||12/12|
|1 Leg Standing Calf Raises (30)||4||15|
|Kneeling Rope Crunches (50)||4||15|
|TRAINING (ABS, QUADS (Light), CARDIO) - SUNDAY, 6:30AM|
|Leg Extensions (50)--Squeeze!||4||15|
|Weighted Bench Crunches (25)||4||12-15|
|Hip Lifts / superset with Incline Crunches||4||15/12|
|Vacuums (hold for 10 secs)||10||-|
|CARDIO - Treadmill--low incline, 20 minutes|