Countdown to Hurricane Bay 2008

[trivial]

Tues, June 10th

Meal 1 - 8 am
4 egg whites / 1 whole egg
1/2 c cottage cheese
1 tbsp natty peanut butter
multi vitamin
vit c 500
vit e 400
Green tea ext 500 mg

Meal 2 - 9 am
(made into a shake, drink one half before workout, one half after)
40 gm whey
8 oz skim milk
1 banana
5 gm L-Glutamine
5 gm creatine
8 oz water

*AM workout - 10 am

Meal 2 1/2 - 11:30 am

Other half of shake above

Meal 3 - 12 pm
6 oz chicken
3 c spring mix salad
3 tbsp Waldon Farms Basalmic Vinagrette (kinda salty, I'll go for just vinegar next time)
1 apple

Meal 4 - 4 pm
20 gm whey
5 gm L-Glutamine
5 gm creatine

*PM workout - 6:30 pm

Meal 5 - 8 pm
4 oz chicken
2 c broccoli
1 tbsp natty PB
multi vit
vit c 500mg
vit E 400 iu's

Meal 6 - 10:30 pm
1/2 c cottage cheese

Protein 220g 51%
Carbs 104g(of which, 12g fiber) 25%
Fat 45g 24%
Calories 1695

TRAINING:

AM cardio
off

AM Workout

Single Leg Prone Lying Leg Curls
1 x 15ea x 20 lbs
1 x 12ea x 30 lbs
1 x 10ea x 40 lbs

Smith Toe Raise on box
1 x 10 x 100 lbs (full motion) (no rest between full and partial rep sets) (not counting smith bar as weight)
1 x 20 x 150 lbs (partial reps) (no rest, again)
1 x 10 x 150 lbs (full motion)
Strip set - 10@ 150 lbs, 10@ 125 lbs, 10@ 100 lbs, 10@ 75 lbs, 20@ 50 lbs, 20@ 25 lbs

Deadlift supersetted with Straight Leg Deads (barbell)
1 x 10 x 95 lbs (deadlift) / 1 x 10 x 95 lbs (SLDL)
1 x 10 x 95 lbs (deadlift) / 1 x 10 x 95 lbs (SLDL)
1 x 10 x 95 lbs (deadlift) / 1 x 10 x 95 lbs (SLDL)

Single Leg Romanian Deadlifts (on box for stretch) (damn, my balance sucks with these)
3 x 10ea x 25 lb DB

Seated Calf Raise
2 x 15 x 95 lbs

Seated Ham Curl (with rest/pause)
1 x 10 x 105 lbs
1 x 10 x 120 lbs
1 x 10 x 135 lbs

Full Motion Calf Machine (triple drop set)
1 x 10 x 320 lbs / 1 x 20 x 220 lbs / 1 x 40 x 120 lbs
1 x 10 x 320 lbs / 1 x 20 x 220 lbs / 1 x 40 x 120 lbs



PM Workout

Leg Extension
1 x 20 x 105 lbs
1 x 15 x 120 lbs
1 x 12 x 135 lbs
1 x 10 x 150 lbs

Leg Press (not counting sled weight)
1 x 10 x 90 lbs (two fourty-fives)
1 x 10 x 180 lbs
1 x 10 x 270 lbs
1 x 10 x 360 lbs
1 x 10 x 450 lbs
1 x 10 x 540 lbs
1 x 2 x 630 lbs (fourteen total 45 lb plates added to the leg press)

Walking Lunges (I hate these things)
4 x 20 x 20 lb DB's in each hand

Smith Squats (light) supersetted with Sissy Squats
1 x 20 x 135 lbs (smith squat)/ 1 x 10 x BW (sissy squat)
1 x 20 x 135 lbs (smith squat)/ 1 x 10 x BW (sissy squat)
1 x 20 x 135 lbs (smith squat)/ 1 x 10 x BW (sissy squat)

And 30 min on bike

	Green Tea Green tea is a plentiful source of anti-oxidents. One of these EGCG has been found to be the most effective at raising metabolic rate.

	PureCEE PureCEE delivers increased strength, pump and muscular endurance without abdominal bloating or subcutaneous water retention often found with creatine monohydrate. PureCEE uses the finest and purest Creatine Ethyl Ester HCL.

[Raina]

Very nice!

I hear ya on the the balancing. I haven't done romanian dl's that way but on bulgarian split squats I often had the same problem! Some days I am really tippy when I do them and it's hard to feel cool when you're doing everything in your power not to fall over....especially if you're tired.

[jenscats5]

Try thinning the Walden FArms dressing with the vinegar....that is if you want to use it....

[Hidngod]

Nice macros. That's a helluva workout X 2.

[trivial]

Originally Posted by Raina

Very nice!

I hear ya on the the balancing. I haven't done romanian dl's that way but on bulgarian split squats I often had the same problem! Some days I am really tippy when I do them and it's hard to feel cool when you're doing everything in your power not to fall over....especially if you're tired.

I've always had lousy balance. I'm hoping to some day focus more on that as a part of my training.

Originally Posted by jenscats5

Try thinning the Walden FArms dressing with the vinegar....that is if you want to use it....

I wanted to, but I was out . That will be a good plan for next time. I thought I'd swell from the salt, but every day I weigh a bit less so I guess it didn't hurt

Originally Posted by Hidngod

Nice macros. That's a helluva workout X 2.

Thank you.....

[trivial]

I have managed to strain my rhomboid again . But this time we're just gonna work around it. My arms are by far my most muscular features so if I have to ditch some arm training for a bit, it's not gonna hurt me. On another note, my legs are finally getting some definition. When I flex I can finally see the muscle all the way to the top . It might not be terribly visible on camera since my legs are still too heavy, but I can see that when I lean out I am gonna have some very nice quads.

I'll post new pics when I get my laptop back. It crashed and I'm on a loaner.

[Mrs Croft]

Originally Posted by trivial

I have managed to strain my rhomboid again . But this time we're just gonna work around it. My arms are by far my most muscular features so if I have to ditch some arm training for a bit, it's not gonna hurt me. On another note, my legs are finally getting some definition. When I flex I can finally see the muscle all the way to the top . It might not be terribly visible on camera since my legs are still too heavy, but I can see that when I lean out I am gonna have some very nice quads.

I'll post new pics when I get my laptop back. It crashed and I'm on a loaner.

Just be VERY careful with that strained rhomboid girl ...don't want to draw out the recover of it..otherwise you will be working around it long than needed. I know you know this..just had to be said

Will look forward to the new pics..when do you get your bf% checked again?

[WonderWoman]

my ears rang.? pics... healing thoughts on le rhomboid.

Oh btw, I should be in florida around the 10th, but that may change. That is my target date, grrr!

[trivial]

Originally Posted by Mrs Croft

Just be VERY careful with that strained rhomboid girl ...don't want to draw out the recover of it..otherwise you will be working around it long than needed. I know you know this..just had to be said

Will look forward to the new pics..when do you get your bf% checked again?

I had it checked last week, but I was all bloated and stuff so I didn't put it in my log. It put me as less, right around 15.5% BF but I want to wait to post until I get one that is a good comparison to the last one. My weight is dropping daily now, woo hoo!

[trivial]

Originally Posted by WonderWoman

my ears rang.? pics... healing thoughts on le rhomboid.

Oh btw, I should be in florida around the 10th, but that may change. That is my target date, grrr!

Cool! July or Aug? You gonna come train with me at my gym sometime???

[Tweak]

Sending your rhomboid owie s and to help ya heal.

Girl, you had rockin' legs to start with. If they have even more definition they must look INSANE now.

[Kabeetz]

Originally Posted by trivial

I have managed to strain my rhomboid again . But this time we're just gonna work around it. My arms are by far my most muscular features so if I have to ditch some arm training for a bit, it's not gonna hurt me. On another note, my legs are finally getting some definition. When I flex I can finally see the muscle all the way to the top . It might not be terribly visible on camera since my legs are still too heavy, but I can see that when I lean out I am gonna have some very nice quads.

I'll post new pics when I get my laptop back. It crashed and I'm on a loaner.

You strained your rhomboid??? Any time u strain a parallelogram it can't be good!!!

FEEL BETTER.


Diet looks straight up awesome BTW. Really great variety, veggies, nice macros... etc.

Looking forward to the new pics!!

[trivial]

Originally Posted by Tweak

Sending your rhomboid owie s and to help ya heal.

Girl, you had rockin' legs to start with. If they have even more definition they must look INSANE now.

Aww thank you!

Originally Posted by Kabeetz

You strained your rhomboid??? Any time u strain a parallelogram it can't be good!!!

FEEL BETTER.


Diet looks straight up awesome BTW. Really great variety, veggies, nice macros... etc.



Looking forward to the new pics!!

Yeah, it's an injury I get in my back waaay to much. TY on the diet .