Fitness Lynn 2002

P R E - C O N T E S T 2 0 0 2
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Click on any date below for that week's status.

Feb 03 \|	Feb 10 \|	Feb 17 \|	Feb 24 \|	Mar 03 \|	Mar 10 \|	Mar 17
Mar 24 \|	Mar 31 \|	Apr 07 \|	Apr 14 \|	Apr 21 \|	*APR 28* \|	May 03

NOTES

Notes to my visitors:

Well--only one more week! I went to a professional photographer this week to 'capture the moment' when I'm in top shape, as well as to take some fun pictures. I plan to enter some fitness modeling contests and wanted some quality photos to send. It was a great motivator to keep me going.

During the week, I read a lot of plans for the 'the Final Week'. Then I wrote down exactly what I would eat and how I would train. I spent Saturday afternoon cooking and labeling my meals. (Heaven forbid I accidentally eat the wrong meal at the wrong time!) The details will be documented on my last status on May 2nd.

You know, it's rather cool--our kids know a lot about what's healthy and what's not. Not that they eat the same as I do (they are sugar kings), but they know to eat the good stuff before a treat. They associate food with giving them the energy to run a race or the ability to build muscle. It's a start. And they know my schedule about as well I do. They know that normally (when I'm not doing a contest) my 'free' day is Saturday, and they will comment if I'm having a little treat on a non-Saturday. They do, however, whine a lot about the smell of my broccoli and fish . . . until I threaten to fix it for their supper!

This coming week is about 80% nutrition, 20% training, and 100% mental--hmmm, does that add up?
Why do I do it? I'm NUTS . . . but I enjoy this type of intense focus and training. It's quite a challenge and the results are well worth the effort.

Notes to self:
4/23 - Be Intense!
4/24 - Someday I'll get 10 pullups! Keep working at it.
4/25 - Photo Session. Plan ahead.
4/26 - Keep practicing! Flex those abs.
4/28 - Stay focused.

FLEXING POSES

*** CLICK on a photo for CLOSE-UP ***

NON-FLEXING POSES

TRAINING

NOTE: All weight in pounds. Weight of dumbbell or cable exercises depicted per dumbbell/cable weight stack. Weight of barbell exercises includes weight of bar.
SS = Superset (no rest between sets of same bodypart). CS = Compound Set (no rest between sets for two different bodyparts).

Monday, Apr. 22 (5:30am - 6:35am)
CHEST	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Smith Machine Incline Press	20	15	50	12	70	9	70	9
2. Flat Bench DB Press	25	12	30	12	35	10	35	10
3. Pec Dec Flyes (SS with #4)	20	12	30	12	40	12
4. Squat Bar Pushups	-	15	-	15	-	15
TRICEPS	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Straight Bar Pushdowns	20	15	30	12	30	12
2. Dips	-	10	-	10	-	10
3. Seated 1 DB Extensions (SS with #4)	35	12	35	12	35	12
4. 1 Arm Reverse Grip Pushdowns	15	10	10	12	10	12	10	12
CARDIO (9:10pm)	Duration		Comments
1. Treadmill	20 mins		steep incline, 1.05 miles
2. Posing	15 mins
Tuesday, Apr. 23 (5:25am - 6:30am)
CALVES	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Standing 1 Leg Calf Raises	20	15	25	15	25	15	25	15
2.
3.
4.
ABS	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Weighted Bench Crunches (SS with #2, #3, #4)	20	15	20	15	20	15	20	15
2. Hip Lifts	-	15	-	15	-	15	-	15	Squeeze hard!
3. Twisting Incline Crunches	-	20	-	20	-	20	-	20
4. Side Leg Raises	-	12	-	12	-	12	-	12
CARDIO	Duration		Comments
1. Rowing Machine	10 mins		warm-up, 1725 meters
2. Treadmill	20 mins		low incline, 1.35 miles
3. Posing	30 mins
Wednesday, Apr. 24 (5:30am - 6:40am)
BACK	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Back Hyperextensions	-	12	-	12	-	12
2. Pullups	-	6	-	6	-	5.5
3. Bentover DB Rows	30	13	40	12	50	12	55	11
4. Reverse Grip Low Rows	80	15	100	15	120	12	140	12
5. Straight Arm Pulldowns	40	12	50	12	60	10	40	12
BICEPS	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Incline DB Curls	15	15	15	15	15	15
2. Lying Cable Curls	40	15	50	12	60	12
3. Standing Alternate DB Curls (SS with #4)	20	20	20	20	20	20
4. 1 Arm Low Cable Curls	10	12	10	12	10	12
CARDIO (6:40pm)	Duration		Comments
1. Treadmill	20 mins		moderate incline, 1.25 miles
2. Posing	10 mins		Going thru Mandatories
Thursday, Apr. 25 (5:25am - 6:30am)
SHOULDERS	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Standing Arnold Press	15	15	20	12	20	12	25	10
2. Bentover Rear Cable Laterals	10	12	10	12	10	12
3. Overhead Machine Press	30	15	40	12	50	10	50	10
4. 1 Arm Side Laterals (SS with #5)	10	12	10	12	10	12
5. 1 Arm Front Laterals	10	12	10	10	10	10
ABS	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Vertical Knee Raises (SS with #2,#3)	-	15	-	15	-	15
2. Floor Crunches	-	15	-	15	-	15
3. Seated Twists	-	20	-	20	-	20
4.
CARDIO	Duration		Comments
1.
2.
Friday, Apr. 26 (5:20am - 6:20am)
HAMS	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Lying Leg Curls	25	12	30	12	35	11	40	8
2. Standing 1 Leg Curls	20	12	20	12	30	10	30	10
3.
4.
QUADS/CALVES	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Hack Squats	90	15	100	15	120	15	120	15
2. Leg Press	180	18	270	15	340	14	350	15
3. 1 Leg Extensions	25	15	35	12	40	12
4. Seated Calf Raises (SS with #5)	100	15	100	15	100	15
5. Calf Press	350	12	350	13	350	12
ABS/POSING	Duration		Comments
1. Weighted Bench Crunches			3 sets of 15
2. Hip Lifts			3 sets of 15
3. Posing	30 mins
Saturday, Apr. 27 (6:40am - 7:40am)
CHEST	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Cable Crossover	10	15	15	15	15	15	Squeeze!!
2. Seated Machine Press	40	15	60	12	70	12	70	12
3. Incline DB Press (SS with #4)	25	12	30	12	30	12
4. Squat Bar Pushups	-	15	-	12	-	15
TRICEPS	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Kneeling Rope Extensions	30	15	35	15	40	15
2. Reverse Grip Pushdowns	20	15	20	15	25	13
3. Lying DB Extensions (SS with #4)	15	12	20	11	20	12
4. Bench Dips	-	12	-	12	-	15
CARDIO (6:40pm)	Duration		Comments
1. Treadmill	20 mins		no incline, 1.25 miles
2.
Sunday, Apr. 28 (6:30am - 7:40am)
ABS	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1. Vertical Knee Raises (SS with #2 and #3)	-	15	-	15	-	15	-	15
2. Twisting Machine Crunches	20	20	20	20	20	20	20	20
3. Floor Crunches	-	15	-	15	-	15	-	15
4.
	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps	Weight	Reps
1.
2.
3.
4.
CARDIO	Duration		Comments
1. Rowing Machine	10 mins		1740 meters
2. Treadmill	20 mins		moderate incline, 1.25 miles
3. Posing			in between sets

NUTRITION

Monday, Apr. 22 (High Carb Day)
4:45am	Glutamine, Xenadrine, Peanut Butter/Soy Protein Mix
7:15am	Labrada MRP, 2/3 cup Rice,Vitamin C, Calcium
9:40am	Protein Pancake (extra oatmeal)
12:40pm	Chicken Breast, Broccoli, 1/2 Yam
4:15pm	Protein Pancake
6:10pm	Kwik Burn
8:00pm	Myoplex MRP, 1/3 cup oatmeal (dry), Vitamin C
9:30pm	Glutamine
Tuesday, Apr. 23
4:45am	Glutamine, Xenadrine
7:20am	Labrada MRP, Vitamin C, Calcium
9:45am	Protein Pancake
12:45pm	Taco Turkey, Broccoli, Rice/Beans
4:15pm	Protein Pancake
7:40pm	Myoplex MRP with Peanut Butter, Broccoli, Vitamin C
9:30pm	Glutamine
Wednesday, Apr. 24
4:45am	Glutamine, Xenadrine , Peanut Butter/Soy Protein Mix
7:15am	Labrada MRP, Vitamin C, Calcium
9:40am	Protein Pancake
12:45pm	Taco Turkey, Broccoli, Rice/Beans
4:05pm	Protein Pancake
7:40pm	Myoplex MRP with Peanut Butter, Broccoli, Vitamin C
Thursday, Apr. 25
4:45am	Glutamine, Kwik Burn
7:10am	Labrada MRP, Vitamin C, Calcium
9:20am	Protein Pancake
12:15pm	Chicken Breast, Broccoli, 1/2 Yam
3:30pm	Protein Pancake
8:00pm	Myoplex MRP, Broccoli, Vitamin C
9:20pm	Glutamine
Friday, Apr. 26
4:45am	Glutamine, Xenadrine, Peanut Butter/Soy Protein Mix
7:20am	Labrada MRP, Vitamin C, Calcium
9:45pm	Protein Pancake
12:50pm	Taco Turkey with Broccoli, Rice/Beans
4:10pm	Protein Pancake
7:30pm	Myoplex MRP with Peanut Butter and All-Bran, Vitamin C
9:30pm	Glutamine
Saturday, Apr. 27
5:45am	Glutamine, Kwik Burn, Peanut Butter/Soy Protein Mix
8:00am	Labrada MRP, Vitamin C, Calcium
10:15am	Protein Pancake
1:00pm	Taco Turkey with Broccoli, Rice/Beans
4:10pm	Protein Bar
7:30pm	Myoplex MRP with Peanut Butter, Green Beans, Vitamin C
9:15pm	Glutamine
Sunday, Apr. 28 (Deplete Day #1)
6:00am	Glutamine, Xenadrine, Peanut Butter/Soy Protein Mix
8:15am	Low-Carb Labrada MRP, Vitamin C, Calcium
11:00am	Protein Pancake (very little oatmeal, more egg whites)
1:50pm	Ground Turkey Breast with Egg Whites and Soy Sauce, Broccoli/Green Beans
3:45pm	Xenadrine
5:00pm	Tuna Burgers (made with egg whites) and Broccoli
8:00pm	Chicken Breast with spices, Broccoli/Green Beans
10:00pm	Glutamine

Feb 03 \|	Feb 10 \|	Feb 17 \|	Feb 24 \|	Mar 03 \|	Mar 10 \|	Mar 17
Mar 24 \|	Mar 31 \|	Apr 07 \|	Apr 14 \|	Apr 21 \|	*APR 28* \|	May 03