Contest Preparation For The 2005 NPC Teen Nationals - Week 4!

Continue to follow me on my journey to glory with week four's workouts and dietary breakdowns!

Pre-Competition Diet & Workout

Monday, June 14

Diet

Meal 1 9 egg whites
2 egg yolks
1 ½ cups of oatmeal
16 oz water
Meal 2 1 can of tuna on brown bread
2 medium red potatoes
16 oz water
Meal 3 1 can of tuna on brown bread
1 cup of oatmeal
Brown rice
16 oz water
Meal 4
(pre-workout)
1 ½ scoops of Optimum 100% whey
1 banana
Meal 5
(post-workout)
A little over 2 scoops of Optimum Whey
60 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 6
(post-workout 2)
1 ½ scoops of Optimum Whey
1 medium white potato
Meal 7 Two 1/3 pound 97% lean hamburger patties on a wheat bun w/ ketchup 16 oz milk
Meal 8 1 cup of cottage cheese
16 oz milk

Workout

Back/Abs
Pull-ups Bodyweight(bw)X12
bwX9
bwX6
Deadlifts 225X10
250X10
275X10
275X9
T-bar Row 115X10
125X10
125X8
Pulldowns
supersetted with
150X10
150X8
140X7
Cable Rows 130X8
120X10
120X8
Incline Crunches 13
10
9
8
Incline Leg Raises 12
10
9
7

Click here for a printable workout log!

Today was a very intense workout and I am proud of my performance today. I'm still getting used to deadlifts and they're killing me!! The 3rd and 4th sets were very hard.

I'm pretty sure the whole gym could hear me doing them. I still can't believe how hard those incline crunches and leg raises are when you use proper breathing technique and form.


Tuesday, June 15

Diet

Meal 1 2 egg yolks
9 egg whites
1 ½ cups of oatmeal
16 oz water
Meal 2 6 oz turkey
Brown rice
16 oz water
Meal 3 6 oz turkey on brown bread 1 medium red potato 16 oz water
Meal 4
(pre-workout)
1 can of tuna on brown bread
Brown rice
1 cup of oatmeal
16 oz water
Meal 5
(post-workout)
Large plate of spaghetti w/ meat sauce
4 oz turkey
16 oz milk
Meal 6
(post-workout 2)
6 oz chicken
2 tbsp of peanut butter
16 oz water
Meal 7 Two 1/3 pound 97% lean hamburger patties on a wheat bun w/ ketchup 16 oz milk
Meal 8 1 cup of cottage cheese
16 oz milk

Workout

Rest

My shoulders were sore today, so I will work them tomorrow.


Wednesday, June 16

Diet

Meal 1 9 egg whites
2 egg yolks
1 ½ cups of oatmeal
16 oz water
Meal 2 1 can of tuna on brown bread
Brown rice
16 oz water
Meal 3 1 can of tuna on brown bread
1 cup of oatmeal
Brown rice
16 oz water
Meal 4
(pre-workout)
1 ½ scoops of Optimum 100% whey
1 banana
Meal 5
(post-workout)
A little over 2 scoops of Optimum Whey
60 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 6
(post-workout 2)
1 ½ scoops of Optimum Whey
1 medium white potato
Meal 7 12 oz steak
Baked fries
Broccoli
16 oz milk
Meal 8 1 cup of cottage cheese
16 oz milk

Workout

Shoulders/Traps
Military Press 125X10
125X8
125X7
125X5
Dumbbell Press 50X9
50X8
50X6
50X6
Bent-over Lateral Raises 45X12
45X12
45X12
Side Lateral Raises 25X12
25X10
25X8
Dumbbell Shrugs 110X10
110X8
110X8

Click here for a printable workout log!


Thursday, June 17

Diet

Meal 1 9 egg whites
2 egg yolks
1 ½ cups of oatmeal
16 oz water
Meal 2 1 can of tuna on brown bread
Brown rice
16 oz water
Meal 3 1 can of tuna on brown bread
1 cup of oatmeal
Brown rice
16 oz water
Meal 4
(pre-workout)
1 ½ scoops of Optimum 100% whey
1 banana
Meal 5
(post-workout)
A little over 2 scoops of Optimum Whey
60 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 6
(post-workout 2)
1 ½ scoops of Optimum Whey
1 medium white potato
Meal 7 12 oz steak
Baked fries
Broccoli
16 oz milk
Meal 8 1 cup of cottage cheese
16 oz milk

Workout

Calves/Triceps/Biceps
Calf Press 290X25
340X23
360X20
360X16
Standing Calf Raises 180X18
160X20
160X16
Seated Calf Raises 75X16
70X18
65X18
Overhead Tricep Extension 80X12
85X12
90X10
90X8
Machine Tricep Extension 100X12
110X10
120X7
Pressdowns 160X12
175X12
175X12
EZ-bar Curl Bench 85X10
85X10
85X8
Alternate Dumbbell Curl 40X7
35X9
35X9
Dumbbell Preacher Curls 25X12
30X8
30X8

Click here for a printable workout log!

This workout was awesome in terms of feeling, weight, and reps, but my tricep was killing me the whole workout. It's been bugging me for a long time and I'm not sure exactly what to do about it. I ice it every day and it seems to be healed enough right before my next triceps workout to where I feel I can train it, but then it hurts a lot when I work it. I'll just wait and see how it responds to icing, stretching, and massaging.


Friday, June 18

Diet

Meal 1 9 egg whites
2 egg yolks
2 cups of low carb Special K
1 slice of brown bread
16 oz milk
Meal 2 1 can of tuna on brown bread
Brown rice
Banana
12 oz water
Meal 3 1 can of tuna on brown bread
Lots of brown rice
8 oz orange juice
Banana
16 oz water
Meal 4
(pre-workout)
1 ½ scoops of Optimum 100% whey
1 banana
Meal 5
(post-workout)
A little over 2 scoops of Optimum Whey
60 grams of dextrose
1 TBSP of Gplenish Glutagain
Meal 6
(post-workout 2)
1 ½ scoops of Optimum Whey
1 medium white potato
Meal 7 2 salmon patties
Baked fries
Broccoli
16 oz milk
Meal 8 1 cup of cottage cheese
16 oz milk

Workout

Quads/Hamstrings/Glutes
Barbell Squats 185X12
205X12
225X10
225X6
Hack Squats 230X10
250X8
250X6
Seated Leg Curls 150X12
150X10
150X8

Click here for a printable workout log!

Yesterday I was on the road traveling most of the day and got VERY carsick. I get carsick even when I go into a vehicle for a few seconds.

It carried over to today and I couldn't continue through my full workout when my head was aching so badly. I think I also might've been dehydrated during the workout. Today was not a good leg day at all.


Saturday, June 19

Diet

Meal 1 9 egg whites
2 egg yolks
1 ½ cups of oatmeal
16 oz water
Meal 2 6 oz turkey
Brown rice
16 oz water
Meal 3 6 oz turkey
2 medium red potatoes
16 oz milk
Meal 4
1 can of tuna on wheat bread
Brown rice
1 cup of oatmeal
Meal 5
4 pieces of frozen pizza
16 oz milk
Meal 6
6 oz chicken
A handful of nuts
½ cup of chocolate ice cream
Meal 7 1 cup of cottage cheese
16 oz milk

Workout

Rest


Sunday, June 20

Diet

Meal 1 9 egg whites
2 egg yolks
1 ½ cups of oatmeal
16 oz water
Meal 2 1 ham and turkey sandwich on a wheat bun
4 oz chicken
Brown Rice
12 oz water
Meal 3 1 can of tuna on brown bread
Brown Rice
2/3 cup of oatmeal
Meal 4
(pre-workout)
Cytoplex packet Banana
Meal 5
(post-workout)
Cytoplex packet
40g dextrose
1 TBSP of Gplenish Glutagain
Meal 6
(post-workout 2)
Lean Mass Matrix packet
Meal 7 Lots of chicken on brown bread
Brown rice
16 oz water
Meal 8 (Grandma's food for Father's Day)
Ham
Potatoes and cheese
Creamy green beans
12 oz milk

Workout

Calves/Chest
Calf Press 290X25
340X23
360X20
360X16
Standing Calf Raises 180X18
160X20
160X16
Seated Calf Raises 75X16
70X18
65X18
Dumbbell Bench Press 80X10
85X9
85X6
Incline Dumbbell Bench Press 70X8
70X7
70X7
Dumbbell Flys 55X9
55X9
55X8
Weighted Dips 35X9
35X7
35X6

Click here for a printable workout log!

I had a great workout today. It felt really good coming off a bad leg workout last Friday. I will make sure to keep hydrated all the time and drink a few glasses of water before I head off to the gym before every workout. I can't let a little thing like that hold me back.

This week went pretty well as far as diet and training. I wanted to workout Tuesday, but I thought it would be better to let my shoulders fully recover before working them.

I don't know what's going to result from my left tri. It's been hurting me pretty bad the last couple of workouts on calves/triceps/biceps day. Hopefully I'll recover from it and not have to take an extended period of rest to heal it up.

My current weight is at 179 pounds.


Pictures
(Click to enlarge)

Click here to view all weeks!

Applied Knowledge is Power,