Dan,
Pleased to see your programme is back on track..

Remember You can't build a reputation on what you're GOING to do.

I have a very stressful job managing five star hotel's like the Ritz Carlton..I live in a
P Suite.
I try to be unruffled, no matter what happens. My exercise keeps my emotions in check, although others around me are letting theirs go. I keep calm in the face of disturbance, and keep that very deep,inner calm. In the rush of work,the worry the let downs deep inner silence is necessary to keep me on an even keel.

Dan just remember this...

"GOD WILL NOT LOOK YOU OVER FOR MEDALS, DEGREES OR DIPLOMAS, BUT FOR SCARS !"

Thanks for visiting Richard! How is your plan coming along?

I appreciate your advice. At work, I don't get flustered too much. I am a pretty even-keeled guy. The stress usually comes from outside sources, which I have dealt with by minimizing all of the negative infulences that were around me. Much of the stress came from financial problems, but that is working itself out too. I just sort of had to take one step back to get two steps forward.

Workouts calm me, and I always feel better after my workouts. I actually feel the difference when I miss more than 2 days in the gym. My body just feels like it isn't "up to speed" or operating at 100% when I miss a few workouts. Almost sluggish I guess.

So, you live in a P-suite? Wow, it must be nice for you to come home every day. The place I was in had a menu for bath services. I couldn't believe that. For $35 they would run an aromatherapy bath for you, give you a cigar, and serve you a snifter of congnac. Oh, and being able to order the Buckwheat pillow, or the aromatherapy eye mask were nice touches too. Maybe I am just easily impressed. The room was unlike anything I had ever seen before. Truly magnificent.

I really liked the quote you gave.

"GOD WILL NOT LOOK YOU OVER FOR MEDALS, DEGREES OR DIPLOMAS, BUT FOR SCARS !"

Thanks again for stopping by.

Got to the gym early, and ran into a guy I used to work with at a nearby gym. So, I had a spotter for the first time in a long time.

Seated Military Presses (Smith Machine): 12 x 50 lbs, 10 x 90 lbs, 8 x 140 lbs, 6 x 140 lbs

Incline Presses (Machine): 12 x 100 lbs, 10 x 120 lbs, 8 x 150 lbs

Dips : 4 sets x 8 reps at bodyweight

Triceps Pressdowns : 4 sets x 8 reps at 60, 80, 80, 80

I still have 30 minutes of moderate intervals to do later on today ... after I clean my apartment. It's a mess. LOL.

Hi i am back...again,
I keep dropping out of the picture. Anyway life is hectic with school and me being a dult with LC, but otherwise I see CONGRATS is in order on a new job..again..lol. So how did u like the snow...i was snowed in until Tuesday and it took me forever to dig my car out...i am moving south. I am jealous about your penthouse thing...i am will get there someday. Well i will stop babbling and wish you luck with your competition and you having your life in order. You are a better person than I...lol.
You will have to let us all know when and where u are competing so we can come and cheer you on....i will come south to see.
Lee

HAPPY BIRTHDAY, DAN!
Hope you have a good one!

Roz

Happy birthday to you....and many more!!!!

Hope you have a great day...
Lee

Thanks for the birthday wishes!

I have been in the gym, but not logging them in. I am lifting chest, shoulders, and triceps tonight and I will log them in later. LOL.

Wow ... I have really neglected my gym log ... LOL ....

Well, it will get intense pretty soon. I am transitioning into my first macrocycle of contest training. The macrocycle starts in January, and will be 12 weeks in length.

The goal for the end of the first macrocycle will be to look full,cut, and tan for my first trip to Gold's Gym in Venice Beach, CALI! Bodybuilder's Mecca as they say. LOL.

Anyway, I am really pumped to go and this training cycle will start with 6 weeks of a modified CAD type diet.

During the one hour "free" period that CAD allows, I will be using a carb based BCAA/Glutamine supplement (immediately post-workout)... then a carb/ALA based creatine supplement post workout with whey isolate (within 30 mins)... then a high protein/medium fat/medium carb meal within an hour of my workout.

The workout will be a 5 day split, with moderate cardio work.

That program worked to get me motivated ... Now to get down into it ... LOL ...

Time to change the program back to CKD. I'm going to post my diet and workout plan here, and do the daily stuff in my journal.

Anyway, here's what the diet is going to be Monday - Thursday.

6 AM: 2/3 c. Keto Crisp, 1 c. LC "milk", multivitamin, 1 cap Lean, 2 Aleve

8 AM: 3 scoops Infusion (contains 1.5g CLA)

10 AM: 2/3 c. pumpkin seeds, Atkins shake

11 AM: 1 cap Tight

Lunch: 6 oz. beef, salad, 2 T. flax, 6 caps Lipidex (3g CLA), multi

2 PM: 1 c. strawberries, 4 oz. 4% cottage cheese, LC yogurt cup

4 PM: 3 scoops Infusion (1.5g CLA)

5 PM: 1 cap Tight

Preworkout: Animal Stak, 2 Aleve

Postworkout: 40g whey RTD, 2 antioxodant caps

8 PM: 6 oz. chicken/fish/lean beef, 3/4 cup brocolli/spinach, salad, 2T. flax

Bed: 4 caps Zmass PM, 3 caps GABA, 10g L-glutamine

That will pack in aprox. 325g protein, 40 ECC (70g carbs - 30 fiber), 147g fat (alot of it as flax, CLA, MCT, and sunflower oils), and be just shy of 3000 cals.

The workouts are going to be supersets, full body 3x per week. It's only 8 weeks, and I know I am risking overtraining ... but that's how it has to be. If I get overtrained, I will make the adjustments needed.

Plan is gonna change next week ... Will switch to amino loading and carb cycling ... The diet and exercise plan will get posted ... Bringing sprint training back for cardio. Time to get dirty!

haha.. didn't even know you had a "second" journal... good luck on your new plan..

Muahhhh!!

just a gym log ... don't really use it that much ... just updates to my program.

LOL. Tall Dude is usually when I am at the basketball court playing a pick up game .... "ummm ... I'll take tall dude" or "Yo, Big Man and Juan are captains."

why you gotta keep bringing Juan into this?? haha..

Yoooo Angelo!... okay... since this is a gym log.. i won't be over here much... just couldn't leave well enough alone i'm afraid

Changing my routine since I will be REALLY on top of my supplementation and nutrition now. Gonna be bombing the arms some for the next month or so ...

Today I was cautious on the weights, but still was shaking when I left the gym ... Here's the workout ...

Close Grip Bench Press, REALLY narrow grip: 2 x 8 ~ 135

Dips: 2 x 8 ~ BW

Preacher Curl: 1 x 10 ~ 80, 1 x 8 ~ 110 (increase next time)

Cable Curl (EZ bar): 2 x 8 ~ 100 (increase next time)

Leg Extensions: 1 x 10 ~ 140, 1 x 8 ~ 220 (increase)

Glute/Ham Raise: 2 x 10 ~ BW (Add 25 lbs next time)

Finished off with 10 mins on cross trainer, just to break a sweat and boost ATP production. Kept heart rate at 150, and burned 145 calories.

Took my Muscle Recovery, Muscle Synthesis, and antioxidants post workout ... Drank some LC protein 30 mins later ... getting ready for Power Butter on LC Bread now ... Bed at 11:00, with help from Tylenol PM, and ZMass PM.

Ordered a new prohormone today ... should be here Tuesday ... Time to play guinea pig again.

Gonna have my bodyfat tested tomorrow just to see where I am. I assum eI am around 13%, but I could be off. Just want to start REALLY tracking progress now since I am adding in a new supplement to the mix ... see if it really gives the gains it is claiming ...

I'll be back here tomorrow night posting ... want to stay on top of it now.

4/2/04, Friday

AM Cardio, 20 minutes, PreCor - Program 5, level 3.

Distance = 1.45 miles
Calories = 150
Intensity = Easy Day