Week 21: 2/6 - 2/12 |
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| 2006 Contest Journal |
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| Monday - Chest, Biceps Incline Press....1 x 5 @ 285, 1 x 4 @ 285, 1 x 3 @ 285 Decline Press....2 x 9 @ 305 Machine Press....1 x 20 @ 200 Barbell Curl….NA Incline Dumbbell Curl….NA Cable Curl….NA Review: I switched to inclines first since my left pec/delt tie-in has been bothering me slightly. I skipped bicep training because they just got worked last Friday. Tuesday - Legs Squats....1 x 5 @ 405, 1 x 5 @ 425, 1 x 5 @ 435 Front Squats....1 x 10 @ 245, 1 x 8 @ 255 Stiff-Leg Deadlifts....1 x 6 @ 225, 1 x 6 @ 315 Seated Leg Curl....1 x 10 @ 150, 1 x 10 @ 170 Review: Squats were awesome today but afterwards my wind wouldn't come back and I suffered through the rest of the workout. I planned on doing high rep leg presses to finish off the workout but felt nauseous so I ended things early. Wednesday - light cardio Thursday - Delts, Traps, Triceps Smith Military....1 x 5 @ 225, 1 x 5 @ 245 Lateral....2 x 8 @ 70 Machine Rear Delt....1 x 8 @ 200, 1 x 8 @ 210 Upright Row....2 x 6 @ 175 Barbell Shrug....1 x 6 @ 405, 1 x 6 @ 425 Review: The gym was cold and I was tired. Today sucked Friday - nothing had to skip back cause I had an appointment with an oral surgeon about my wisdom teeth, which hopefully are coming out next Thursday Saturday - Back Pull-ups....1 x 6 @ 100, 1 x 4 @ 105 Barbell Row....1 x 6 @ 365, 1 x 5 @ 370 Machine Row (1-arm)....1 x 6 @ 125, 1 x 6 @ 130 V-bar Pulldown....2 x 6 @ stack Review: Overall a very good workout except for machine rows. I didn't particularly like the groove of this machine and I tweaked the right side of my back a little during my second set. Next week I may switch it out with T-bar rows, depending on how my back is feeling. Sunday - rest |
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| Lifting Days (M, T, R, F) Meal 1 - 6am 2 scoops Whey w/ 1 tsp. BCAA and 1 tsp. Glutamine ½ cup oats 1 Tbsp. Honey 1 cup whole milk 1 CLA and 1 Fish Oil 5 Uni-Liver Multivitamin Meal 2 - 8:30am 1 chicken breast 4oz. Sweet potato Veggies 1 CLA and 1 Fish Oil 5 Uni-Liver Meal 3 - 10:30am 1 scoop Whey 2 cups skim milk 1 CLA and 1 Fish Oil 5 Uni-Liver Pre - 11:30am 1 scoop All-In-One w/ 2 tsp. BCAA, 2 tsp. Glutamine, and 1 tsp. Micronized Creatine ½ scoop Dextrose 2 Dymetadrine Xtreme Post - 1:30pm 1 scoop All-In-One w/ 2 tsp. BCAA, 2 tsp. Glutamine, and 1 tsp. Micronized Creatine ½ scoop Dextrose Post-2 - 2pm 1 scoop Whey 1 serving Frosted Flakes Post-3 - 3pm 1 scoop Whey 2 cups skim milk Post-4 - 4pm 2 scoops Whey 1 serving flavored oats Meal 4 - 6pm 1 scoop Whey 2 cups skim milk 1 CLA and 1 Fish Oil 5 Uni-Liver Meal 5 - 8pm 6oz. Beef or Fish 4oz. Sweet potato Veggies 1 CLA and 1 Fish Oil 3 Tbsp. Peanut Butter Meal 6 - 10:30pm 2 scoops Whey w/ 1 tsp. Glutamine 1 cup whole milk 1 CLA and 1 Fish Oil 5 Uni-Liver Meal 7 - 2am 1 scoop Whey w/ 1 tsp. Glutamine 1 cup whole milk TOTALS: Calories - 4,500 505 404 96 Percentages: 45% 36% 19% Non-Lifting Days (W, S) Meal 1 - 2 scoops Whey w/ 1 tsp. BCAA and 1 tsp. Glutamine ½ cup oats 1 Tbsp. Honey 1 cup whole milk 1 CLA and 1 Fish Oil 5 Uni-Liver Multivitamin Meal 2 - 1 chicken breast Veggies 2 Tbsp. Peanut Butter 1 CLA and 1 Fish Oil Meal 3 - 2 scoops Whey 1 cup skim milk 1 CLA and 1 Fish Oil 5 Uni-Liver Meal 4 - 1 chicken breast 4oz. Sweet potato Veggies 1 CLA and 1 Fish Oil Meal 5 - 2 scoops Whey 1 cup skim milk 1 CLA and 1 Fish Oil 5 Uni-Liver Meal 6 - 6oz. Beef or Fish Veggies 1 CLA and 1 Fish Oil 2 Tbsp. Peanut Butter Meal 7 - 2 scoops Whey w/ 1 tsp. Glutamine 2 Tbsp. Peanut Butter 1 CLA and 1 Fish Oil 5 Uni-Liver Meal 8 - 2 scoops Whey w/ 1 tsp. Glutamine 1 cup whole milk 1 CLA and 1 Fish Oil TOTALS: Calories - 3,396 427 170 112 Percentages: 50% 20% 30% Weekly Averages TOTALS: Calories - 4,147 479 326 103 Percentages: 46% 31% 23% |
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