7-4-09
5am Shoulder, Trap and Rear Delt Day at SuperFitness, Burlington, NC
383 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!
Shoulders, Traps and Rear Delts
SHOULDERS
DB Shoulder Press
40 x 15
60 x 15
80 x 12
100 x 4
80 x 6
60 x 10
40 x 15
7 sets
Barbell Front raises
45 x 12
45 x 12
55 x 8
65 x 6
Superset with
Standing calf raises
160 x 15
200 x 10
220 x 10
220 x 8
8 total sets
Upright rows
95 x 8
95 x 8
105 x 8
105 x 6
4 sets
Machine lateral raise
35 x 15
45 x 15
60 x 15
80 x 12
85 x 10
85 x 10
85 x 10
7 sets
TRAPS
DB Shrugs
100 x 15
120 x 10
120 x 10
120 x 10
120 x 10
5 sets
Barbell shrugs with 2 second pause at top
225 x 12
315 x 8
315 x 8
315 x 8
4 sets
Hammer strength shrugs
225 x 15
275 x 12
275 x 10
275 x 10
275 x 10
275 x 10
275 x 10
7 sets
REAR DELTS
Prone incline bench rear delt raise
20 x 12
25 x 8
25 x 8
25 x 8
4 sets
Reverse pec deck rear delt
80 x 15
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
7 sets
PWO CARDIO
30 minutes on stairmaster
53 Total Sets!!
Workout Pics!
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DIET
515am PreWO Meal 1
7oz chicken
40g oatmeal
30g peanut butter
50p, 15f, 30c
815am Meal 2
scivation egg pancake
99g blueberries
30g peanut butter
80g oatmeal
50p, 15f, 75c
(Added blueberries since I only ate half of my carb requirements set by Derek PreWO. To make up for this, I will also add one extra blueberry serving in addition to this one during the day for a total of 4 blueberry servings rather than 2)
1215pm Meal 3
7oz steak
Broccoli
1tbsp olive oil
50p, 15f
[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00055.jpg[/IMG]
215pm Meal 4
7oz Chicken
30g almond butter
99g blueberries
50p, 15f, 15c
430pm Meal 5
FREE MEAL at Texas Roadhouse
Ceasar salad
1 piece of bread and butter
A few bites of the fried onion
8oz lean sirloin
Sweet potato with marshmallows and caramel The big brownie YUM --This followed Team Scivation's FREE MEAL guidelines pretty closely (see below). Since I am NOT dieting for fat loss, mine is a bit more loose than if one's goal is to lose fat.
[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/IMG00057.jpg[/IMG]
930pm Meal 6
Scivation egg pancake
99g blueberries
30g peanut butter
50p, 15f, 15c
12am Meal 7
Scivation Solution 5 (it is 4 weeks away I hope! I have some though!!!!)
42p, 15f
Daily Pills Not Listed in Meals:
Essential FA
Primaforce Max CLA
Primaforce Pro Liver
Multivitamin
Knockout
Scivation Sesamin
PGN Estracort
Primaforce Cissus
Primaforce Elastamine
Primaforce Idebenone
Primaforce Lean Green
DURING WO and ALL DAY
Xtend
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BLUE RASPBERRY IS HERE!!!
PreWO
Vasocharge
PWO
Remainder of Xtend, 5g Creaform, 10g Glutaform, 5g Nitrocharge, 2g Primaforce Beta Alanine.
LEAN MEAL OPTIONS
Scivation Solution 5
Scivation Whey
DAILY DIARY
Today I had 10 hours to make up for two missed weeks of family time!
I woke up at 4am to get training done and had an amazing shoulder, trap and rear delt day. Then I came home, showered and went to the park with Kami, played and went on a nature walk!
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After that, we went to Wal Mart and got meat to cook for my trip--49 meals worth! She loves shopping with Daddy and pushed the cart. Katie took Thomas to the gym day care while she crushed weights to give Kami and I some time alone.
Then we got home and Kami napped. I got to cooking. I cooked probably 30lbs of chicken, steak, 96 percent lean ground beef and turkey breast. I then placed it in individual ziplocks.
We then played and did laundry. Then we met Team Scivation athlete and Jr. USA middleweight winner Jason Winn at Texas Roadhouse for our weekly FREE MEAL.
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The FAMILY
I had a great time and the kids had a blast. We then got home, took Kami on a bike ride,
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Active Family FUN!
bathed the kids, I packed for Sunday's trip for 6 days to Texas, and then cuddled the kids and we put them to bed.
Then Katie and I sat and just talked about life, work, kids, God, us, our marriage...it was overdue and amazing. I love this woman so damn much!! She is really struggling with full time work as the Director of Marketing for PGN ([url]www.pgnnutrition.com[/url]), training and parenting and we are looking into child care options. We have some solutions!
I leave Sunday morning. This is gametime. I am making a move for my IFBB Pro Card, making a move as Scivation for industry dominance and also trying to be the best Dad and Husband ever. With my newfound faith in God and my usual optimistic outlook on life, ALL OF MY GOALS WILL BE REALIZED!!
So please remember to keep working hard and good things will come.
