Little squat day
Warm up and stretch out the hip flexor
Working sets
10 sets of 5 #175
4 sets of 15 single leg smith machine lunge #125#
4 sets of 15 hack squats #185
4 sets of 15 Leg press 12 plates
4 sets of 15 leg extentions 130#
4 sets of 15 lying hamstring curls #90?
"Oderint dum metuant."
("Let them hate, so long as they fear.")
Definitely long over due writing in my journal here. No excuse really.
What Ive learned over the last few years is that your journey has to be your own. Training is for me! Ive always given it 100%! Its my way of life. I remember early on tryn to fit lifting into my life and now I know of no other way...it is my life and life is good!!
2014 was the last time that I stepped on stage and going to do it again this year 2018!!
Im very excited to get back up there too!!
So now is a great time to start this thread back up!! Training and competing is so rewarding! The confidence that is achieved is like nothing Ive ever done in life before!!
I started prepping back in Nov 2017. I called up my coach and said Im Ready!! Lets get me going!! A few days later I had my diet and first training sent to me and Ive been geeked ever since!!
My weight was 161# Nov 14.
Ran into a little set back with the flu in Dec and lost a few pounds but as of this morning I am back up to 180# Putting on good muscle and very little fat which is exactly what we want!!
I have about 6 more weeks to go before I start the count down for June show(s)!!
My goal is to win (obviously) so that I can move on to compete in July ~ NPC Masters National Championships....cant lie here Scares the hell out of me BUT Ima gonna do it
!!
Cant WAIT!!!
"Oderint dum metuant."
("Let them hate, so long as they fear.")
Meal 1-
Protein-1 cup egg whites
Starch carb: 1/2 cup oats- measured dry
Simple carb: 1 cup berries- any kind
Fats: 1 whole egg
Meal 2-
Protein: 5oz lean turkey breast
Starch carb: 6oz sweet potato or 3/4 cup cooked rice- white rice
Fibrous carb: 1 cup- see list of veggies below for complete list.
Fats: 1 tbsp grass fed butter
Meal 3- Pre workout meal (eat this 30-45min before workout)
Protein: 35 grams whey protein
Starch carb: 1 packet flavored oatmeal
Fats: 1 tbsp Natural nut butter
*** NON TRAINING DAYS TAKE OATMEAL OUT AND ADD 1/2 TBSP NUT BUTTER*** (on non training days that will be 1.5 tbsp total)
***POST WORKOUT DRINK***
1/2 SCOOP PROTEIN POWDER-12-15GRAMS
5 GRAMS ESSENTIAL AMINO ACIDS
10 GRAMS CREATINE-REDUCE TO 5 GRAMS AFTER 2 WEEKS.
16oz LOW CALORIE GATORADE
NON WORKOUT DAYS DONT DRINK
Meal 4- Post workout meal ( eat this meal 30-45min after workout)
Protein: 5oz lean turkey or any white fish
Starch carb: 8oz potato, 1 cup cooked rice or 3 slices white bread- choose 1 carb source
Fibrous carb: 1 cup
Fats: N/A
*** NON TRAINING DAYS REDUCE CARB OPTION TO 5oz SWEET POTATO***
Meal 5-
Protein: 5oz red meat or salmon
Starch carbs: N/A
Fibrous carb: 2-3 cups salad veggies
Fats: 1 tbsp extra virgin olive oil and 1 tbsp apple cider vinegar
"Oderint dum metuant."
("Let them hate, so long as they fear.")
BARBELL BENCH PRESS- 5X8-10+++
95#, 135#, 155#, 175#, 185#
INCLINE DBELL PRESS-5X10-12+++
40#, 45#, 50#, 60#, 65#
SMITH MACHINE BENCH PRESS WIDE GRIP-SUPERSET W/-
PEC DEC-4X10-12
185# on Smith
80#, 100#, 120#, 140# on pec
DBELL FLAT BENCH PRESS-1x8-10- Started off with a very heavy weight of 70#, which was handed to me, for 8-10 reps then with no rest went down in weight by 10lbs doing 8-10 reps till I was gassed out!
I feel high and low tonight after reading through my journal. I had some pretty respectable PR"s and accomplishments that im damn proud of!!!
My last training entry was 2018.
Life made me side step for a minute.
I made a pledge to myself about 2 weeks ago to get back to what makes me happy.
I'm starting at ground 0 but that's okay.
Been here before.
Well good night for night.
More to unravel as time permits!
"Oderint dum metuant."
("Let them hate, so long as they fear.")
Been away for 5 years {{to heal}} (2018 diagnosed with Severe Spinal Stenosis in my neck and lower back)
I Had to make a decision
*Keep training and doing what I loved, what I'm good at and probably was meant for. Pray that I wouldn't do more harm that would put me in adult diapers and in a wheelchair for the rest of my life.
or
*Stop
Hasn't been easy at all!
My mind has struggled hard with the fact that I can't do anything about it.
Depression hits hard! No way to release Anxiety and to get that Dopamine high. Even walking short distances is difficult.
So here I am
Welcome to Ground Zero the Blondie Weapon X Style
"Oderint dum metuant."
("Let them hate, so long as they fear.")