January 2nd 2001
It is the 2nd day of the New Year and I am pumped about this nutrition thing. I am planning to add more calories to each meal. Also, I will start the creatine an hour prior to my workout and see how that goes.
I am ordering some effervescent glutamine and some ISS effervescent creatine today. Roger has been telling me about how the post workout meal may play a bigger part in getting the muscles to grow. I am gonna start playing around with different types of meals.
He suggested that I try… get this… a pizza.. hehe… That’s the plan tonight… a blow out intense session, hi carbs, extra sauce, light on the cheese and plenty of chicken. That is what I call a great workout.
9am
Morning Supplements
Twin Lab Amino 2000 – 2 caps
1000 mg Vit C
Glucosamine Joint Support Formula
1000 mcg B12
Calcium, Magnesium and Zinc supplement
8 eggwhites
1 1/2 cups Simply Potatoes
8oz light fat/sugar free yogurt
32oz water
10am – 12:30pm
64oz water
1pm
5oz grilled turkey
50gr Simply Protein
4oz skim w/ a handful of frozen raspberries
32oz water
4pm
7oz grilled turkey with mustard
1 small apple
8oz light fat/sugar free yogurt
32oz water
4:30 – 6pm
64oz water
6pm
Twin Lab Amino 2000 – 2 caps
2 Xenedrine
20oz water
6:30pm – pre workout meal
8oz grilled turkey
5oz dry baked potato
1 cup snap peas
6:45pm
5gr Twin Labs Effervescent Creatine
28oz water
8pm
weight: 204lbs
Warm up
Cable crossovers
2x20x30lbs
Super Set
Military Press / DB twist press – 2 minutes rest
1x10x95lbs / 1x10x30lbs
1x10x95lbs / 1x10x20lbs
1x10x95lbs / 1x8x20lbs
Drop Set
DB Lateral Raises
2x6x30lbs / 2x6x20lbs / 2x6x15lbs
2x6x30lbs / 2x6x20lbs / 2x15x15lbs (assisted – I was burnt)
Drop Set – 1 minute rest between sets
Sitting DB curls both arms
1x10x30lbs / 1x10x20lbs / 1x8x15lbs
1x8x30lbs / 1x10x20lbs / 1x8x15lbs (assisted on last 2)
1x10x25lbs / 1x8x20lbs / 1x6x15lbs (focus on negative, assisted on last 2)
Kneeling cable curls
3x20x30lbs – Good burnout
8pm – 9:15pm
18oz ABB Tea
40oz water
9:20pm
Finish workout
10pm
4 pieces of thin crust, light cheese, extra chicken pizza (oh yeah… I love that!)
36oz water