April 2004 Journal

<< Homepage


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

THE FINAL COUNTDOWN

State of the Physique 04/26 thru 04/30 - Here we are again--the final hours before contest time! The last update to the physique pictures (at least for a while) have been made. ==>

Practicing a new pose...

I had really bonked by Tuesday night, the third and final day of 'carb deplete'. I couldn't wait to get up the next morning and eat my oatmeal! By Thursday, I was feeling great--strong, full, and ripped. I should get a little tighter over the next day til contest time, as I continue to eat moderate carbs and protein with little water intake. I also start to take potassium tablets throughout these last couple of days to aid in 'pulling' any water from under the skin into my muscles. This is yet another method to help make me look 'harder and drier', in addition to the carb deplete/load I follow. I don't totally eliminate sodium, but do try to reduce it as much as I can by not using high-sodium condiments or pre-packaged foods. This is all in search of hitting that temporary 'peak of a condition' and improving from the last time! Always learning and finding that balance...

Contest day is a little different than last time because pre-judging starts at 12:30pm instead of 9:30am. So, I had to decide how to arrange my meals so that I still have energy and a pump, but don't lose conditioning or feel bloated. Pondering Life... Yes, I know--details, details. I think they make a difference to some degree, and at this point, any mental advantage is good. Bodybuilding doesn't stop with the training; nutrition is even more important to get the most out of my efforts, especially as I get older! And don't forget all the mental aspects of learning how to stay disciplined, be intense, be creative, manage time wisely....

Time to go! Although I keep checking my list to make sure I don't forget anything (and playing too much with pictures and posing), I think we're ready. I've got my competition bag and the kids have their soccer bags. And of course, we have the cooler of food.

All for now...see ya!

N U T R I T I O N
NUTRITION - Sunday, Monday, Tuesday
2 Lean Out & 1 Energy Reserve 20 minutes prior to Meals 2 thru 5,
3 Ultra 40 Liver Tablets & 2 Muscularity BCAA caps with Meals 1 thru 5.
05:00AM
Wake up
2 Energy Reserves, 3 7-Keto Musclean, 12 Muscle Mass BCAA tablets
07:15AM
 Meal 1
3-4 oz. Ground Turkey Breast, 3 egg whites, 1/2 grapefruit, Vitamin Pak
09:30AM
 Meal 2
2 scoops Muscle Provider
12:30PM
 Meal 3
5-6 oz Chicken Breast, spinach or asparagus
04:15PM
 Meal 4
2 scoops Muscle Provider
07:30PM
 Meal 5
Tuna Burgers (6 oz can White Tuna, 2 egg whites, Mrs. Dash), 3 cups Spinach Leaves
NUTRITION - Wednesday
2 Lean Out & 1 Energy Reserve 20 minutes prior to Meals 2 thru 5,
3 Ultra 40 Liver Tablets & 2 Muscularity BCAA caps with Meals 1 thru 5.
05:00AM
Wake up
2 Energy Reserves, 3 7-Keto Musclean, 12 Muscle Mass BCAA tablets
07:15AM
 Meal 1
3 oz. Ground Turkey Breast, 3 egg whites, 1 cup oatmeal , Vitamin Pak
09:30AM
 Meal 2
2 scoops Muscle Provider, banana
12:30PM
 Meal 3
5-6 oz Chicken Breast, asparagus, 6 oz sweet potato
04:15PM
 Meal 4
2 scoops Muscle Provider, banana
07:30PM
 Meal 5
5-6 oz Chicken Breast, asparagus, 6 oz sweet potato
09:30PM
 Meal 6
1/2 cup oatmeal
NUTRITION - Thursday
2 Lean Out & 1 Energy Reserve 20 minutes prior to Meals 2 thru 5,
3 Ultra 40 Liver Tablets & 2 Muscularity BCAA caps with Meals 1 thru 5.
05:00AM
Wake up
2 Energy Reserves, 3 7-Keto Musclean, 5 Muscle Mass BCAA tablets
07:15AM
 Meal 1
5 oz. Ground Turkey Breast, 2 egg whites, 1/2 Grapefruit, Vitamin Pak
09:30AM
 Meal 2
2 scoops Muscle Provider, 6 oz sweet potato
12:30PM
 Meal 3
5-6 oz Chicken Breast, 5 oz sweet potato
04:15PM
 Meal 4
5-6 oz Chicken Breast, 5 oz sweet potato
07:30PM
 Meal 5
5-6 oz Chicken Breast, 1/2 grapefruit
NUTRITION - Friday
2 Lean Out & 1 Energy Reserve 20 minutes prior to Meals 1 thru 5,
3 Ultra 40 Liver Tablets & 2 Muscularity BCAA caps with Meals 1 thru 5.
07:15AM
 Meal 1
3 oz. Ground Turkey Breast, 2 oz Extra Lean Ground Beef, 1 scoop Muscle Provider, 1/2 cup oatmeal , Vitamin Pak
09:30AM
 Meal 2
3 oz. Ground Turkey Breast, 3 oz Extra Lean Ground Beef, 1 scoop Muscle Provider, 1/2 Grapefruit
12:30PM
 Meal 3
3 oz. Ground Turkey Breast, 3 oz Extra Lean Ground Beef, 1 scoop Muscle Provider, 1/2 Grapefruit
04:15PM
 Meal 4
3 oz. Ground Turkey Breast, 3 oz Extra Lean Ground Beef, 1 scoop Muscle Provider, 1/2 Grapefruit
07:30PM
 Meal 5
3 oz. Ground Turkey Breast, 3 oz Extra Lean Ground Beef, 1 scoop Muscle Provider, 1/2 Grapefruit
NUTRITION - Saturday - Contest Day
2 Lean Out & 1 Energy Reserve 20 minutes prior to each meal,
3 Ultra 40 Liver Tablets & 2 Muscularity BCAA caps with each meal
6:00AM
 Meal 1
5-6 oz. Chicken Breast, 5 oz sweet potato
9:00AM
 Meal 2
5-6 oz. Chicken Breast, 5 oz sweet potato
12:00PM
 Meal 2
Muscle Provider / Honey / Peanut Butter mixture before 'pumping up' for pre-judging
03:30PM
 Meal 4
5-6 oz. Chicken Breast, 6 oz sweet potato
07:30PM
 Meal 6
Muscle Provider / Honey / Peanut Butter mixture before 'pumping up' for night show
??:??PM Post-contest meal--and water and a Diet Dr. Pepper!
T R A I N I N G
TRAINING (ENTIRE BODY) - MONDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Bentover Dumbbell Rows (30-40) / superset with Incline Dumbbell Press (25/30) 4 12/12
Straight Arm Pulldowns (50) / superset with Dumbbell Flyes (20) 3 12/12
Standing Arnold Press (20) / Standing Dumbbell Curls (20) / Straight Bar Pushdowns (50) tri-set 4 12/12/10
Lying Leg Curls (25) / superset with Seated Calf Raises (70) 412/15
Floor Crunches315
CARDIO - Treadmill, incline - 25 minutes in the evening
TRAINING (ENTIRE BODY) - TUESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Front Lat Pulldowns (50) / superset with Incline Barbell Press (70) 4 12/12
Parallel-Grip Cable Rows (100) / superset with Cable Crossover (20) 3 12/12
Standing Side Laterals (10) / High Cable Curls (20) / Seated 1 Dumbbell Extension (40) tri-set 4 12/12/12
Standing 1-Leg Curls (10) / superset with 1-Leg Standing Calf Raises (20) 410/15
Machine Crunches (40) 315
CARDIO - Treadmill, incline -- 20 minutes in the evening
TRAINING (ENTIRE BODY) - WEDNESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Straight Arm Pulldowns (50) / superset with Pec Dec Flyes (20) 3 12/12
Bentover Dumbbell Rows (30) / superset with Incline Dumbbell Press (25) 3 12/12
Seated Overhead Dumbbell Press (20) / Cable Curls (50) / Bench Dips tri-set 3 12/12/15
Lying Leg Curls (25) / superset with Seated Calf Raises (70) 312/15
Weight Bench Crunches(25)315
CARDIO - Treadmill, low incline -- 20 minutes in the evening
TRAINING (LIGHT PUMP, POSING) - THURSDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Bentover Dumbbell Rows (10) / superset with Squat Bar Push-ups 3 12/12
Side Laterals (10) / Dumbbell Curls (10) / Dumbbell Kickbacks (10) tri-set310/12/12
TRAINING (POSING) - FRIDAY, MORNING & EVENING
Final Practice of Mandatory Poses and Posing Routine
SATURDAY - CONTEST DAY!!
Pre-judging in the morning and Finals at night

^ Top


Copyright © 2004 Fitness Lynn. All rights reserved.