P R E - C O N T E S T   2 0 0 2
Home RAGBRAI About Me Photo Gallery Training Nutrition Products Feedback

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: Training/Nutrition Template
I'm feeling pretty good this week. As long as I get to bed by 10pm, I'm ready to go the next day. Nearly everything I've read suggests at least 8 hours a sleep a night. Well...I get about 6 hours during the week, and 7-8 hours on the weekend. This seems to work for me most of the time. You may require more. How do I know if I'm getting enough rest? If I feel pretty energetic throughout the day, and don't turn into a pumpkin by suppertime, then I know I'm getting enough rest. If I'm dragging, then I try (not always successful) to take a little nap when I get home from work. 20-30 minutes can make a big difference.

If you've been following along, you may have notice that I rely on Meal Replacement Protein Shakes (MRPs) for a couple of meals per day. MRPs are by no means required for you to get in shape. What's important is eating balanced, nutritious meals. I just like the shakes, and they take the guesswork out of getting the right portion and combination of nutrients. It makes things a little easier for me, but I still try to get at least half of meals from whole foods (I love Protein Pancakes!). If you want to use MRP's or protein bars to help you stick with a balanced nutrition program, please check out NETRITION.COM. Nutrition is at least 50% of the equation.

Notes to self:
2/21 - Getting in my 'groove' and liking it.
2/22 - Neck stiff today. Watch it when training.
2/24 - Took 1 hour nap--wonderful.

Back to Top |         | Flexing Poses | Non-Flexing Poses | Training Log | Nutrition Log

FLEXING POSES

Front Double Biceps Side Chest Back Double Biceps Side Triceps
Back to Top | Notes | Flexing Poses | Non-Flexing Poses | Training Log | Nutrition Log

NON-FLEXING POSES

Pose1 Pose2 Pose3 Pose4
Back to Top | Notes | Flexing Poses | Non-Flexing Poses | Training Log | Nutrition Log

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, Feb. 18 (5:30am - 6:30am)
HAMS Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Lying Leg Curls 25 12 30 11 35 9 35 9
2. DB Stiff-Legged Deadlifts 25 12 30 12 35 12 35 12  
3.            
4.            
QUADS/CALVES Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Smith Machine Lunges 2012 40 12 40 12      
2. Smith Machine Squats 50 15 90 15 110 12 11012 9015
3. Leg Extensions 60 15 70 15 80 1580 15  
4. Calf Press 360 15 360 15 360 15
5. Seated Calf Raises 50 20 70 13 70 15
CARDIO (5:40pm) Duration Comments
1. Rowing Machine20 mins 3525 meters
2.
Tuesday, Feb. 19(5:20am - 6:30am)
CHEST Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Smith Machine Incline Press 20 15 30 15 50 12608 608
2. Pec Dec Flyes 20 12 30 12 40 8 40 8  
3. Seated Machine Press (SS with #4) 30 15 50 12 60 11      
4. Cable Crossovers 101210 12 10 12      
TRICEPS Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Straight Bar Cable Pushdowns 2012 30 12 30 12
2. Dips (Whew!) - 7 - 7 - 7    
3. Seated 1 Dumbbell Overhead Extensions 35 11 35 12 35 12
4. Dumbbell Kickbacks 10 12 10 12 10 12    
CARDIO (7:10pm) Duration Comments
1. Treadmill20 mins 1.15 miles
2.    
Wednesday, Feb. 20 (5:30am - 6:25am)
CALVES Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. 1 Leg Standing Calf Raises 20 1520 15 20 15     2015
2.            
3.            
4.            
ABS Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Vertical Knee Raises - 15 - 15 -15
2. Floor Crunches - 20 - 20 - 20
3. Twisting Machine Crunches 20 20 20 20 20 20    
4.            
CARDIO Duration Comments
1. Rowing Machine 12 mins 1275 meters
2. Treadmill 20 mins 1.25 miles, moderate incline
Thursday, Feb. 21 (5:30am - 6:30am)
BACK Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Straight Arm Pulldowns 40 12 50 1260 1160 11
2. DB BentOver Rows 25 12 30 12 35 10 35 10 
3. Reverse Grip Barbell Rows - 12 - 12 - 15 - 15  
4. Low Rows - Parallel Grip 10 12 10 12 10 12      
BICEPS Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Incline Bench DB Curls 20 15 30 15 35 15    
2.Lying Cable Curls 50 12 20 10 20 10    
3. Standing Rope Cable Curls 50 12 20 7 15 12   
4. Incline Bench Concentration Curls 15 12 15 12 15 12   
CARDIO (5:20pm) Duration Comments
1. Treadmill20 mins 1.25 miles, moderate incline
2.   
Friday, Feb. 22 (5:30am - 6:30am)
SHOULDERS Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Smith Machine Overhead Press 20 14 20 14 40 8 40 8
2. Cable Upright Rows 4012 50 12 60 1060 10
3. Standing Arnold Press 1515 20 12 20 12 25 10 2012
4. 1 Arm Side Laterals (SS with #5) 10 10 10 10 10 10
5. 1 Arm Front Laterals 10 10 10 10 10 10
ABS Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Power Breathing - 12 - 12 - 12    
2. Incline Bench Crunches - 15 - 15 - 15    
3. Standing Side Crunches - 15 - 15 - 15    
4.                
CARDIO (6:30pm) Duration Comments
1. Rowing Machine 20 mins. 3425 meters
2.    
Saturday, Feb. 23 (6:10am - 7:15am)
QUADS Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Leg Extensions 5015 60 15 70 15 80 14
2. Hack Squats 50 15 70 15 90 15 140 12 14012
3. Sumo Squats 701590 13 110 12 110 12
4. 1 Leg Press 50 15 70 12 90 12
HAM/CALVES Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Standing 1 Leg Curls 20 12 30 10 30 10
2. Lying Leg Curls 2512 35 9 35 8.5
3. Seated Calf Raises 100 18 100 20   
4. 1 Leg Calf Press 90 12 90 12    
CARDIO Duration Comments
1.    
2.    
Sunday, Feb. 24 (6:15am - 7:20am)
CHEST Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Lying Dumbbell Flyes 15 12 15 12 20 12 20 12  
2. Incline Dumbbell Press 20 1530 12 35 10 35 10  
3. Kneeling Cable Crossover (SS with #4) 1012 1012 10 12      
4. Squat Bar Pushups - 15 - 15 - 15      
TRICEPS Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Incline Rope Extensions 30 15 40 15 45 13 4513  
2. Close Grip Smith Machine Bench Press 40 14 50 12 60 9      
3. Seated 1 Arm DB Extensions 15 1220 8 20 8 1512  
4. Bench Dips - 20 - 20          
CARDIO (6:55pm) Duration Comments
1. Treadmill20 mins 1.2 miles
2.    

Back to Top | Notes | Flexing Poses | Non-Flexing Poses | Training Log | Nutrition Log

NUTRITION

Monday, Feb. 18
4:45am Glutamine, Labrada Kwik Burn, Peanut Butter/Tofu on Popcorn Cake
7:20am Labrada MRP, Vitamin C
9:30am Protein Pancake
12:30pm Mrs. Dash Turkey Rice with Beans and Broccoli
4:00pm Protein Pancake
7:30pm Myoplex MRP with All-Bran, Vitamin C
Tuesday, Feb. 19
4:35am Glutamine, Labrada Kwik Burn, Peanut Butter/Tofu on Popcorn Cake
7:15am Labrada MRP, Vitamin C
10:20am Protein Pancake
1:10pm Orange Roughy, Sweet Potato, Broccoli
4:20pm Protein Pancake
8:00pm Myoplex MRP with All-Bran, Vitamin C
Wednesday, Feb. 20
4:45am Xenadrine, Glutamine
7:15am Labrada MRP, Vitamin C
9:30am Protein Pancake
12:45pm Mrs. Dash Turkey Rice with Beans and Broccoli
4:15pm Protein Pancake
7:40pm Myoplex MRP with Cinnamon and All-Bran, Vitamin C
Thursday, Feb. 21
4:45am Glutamine, Labrada Kwik Burn, Peanut Butter/Tofu on Popcorn Cake
7:15am Labrada MRP, Vitamin C
9:30am Protein Pancake
12:30pm Orange Roughy, Sweet Potato, Broccoli
3:45pm Protein Pancake
7:00pm Schooners - Salad with Broiled Chicken and Plain Baked Potato, Vitamin C
Friday, Feb. 22
4:45am Glutamine, Labrada Kwik Burn, Peanut Butter/Tofu on Popcorn Cake
7:15am Labrada MRP, Vitamin C
9:45am Protein Pancake
1:10pm Turkey Taco Rice with Beans and Green Beans
4:20pm Protein Pancake
7:30pm Myoplex MRP with All-Bran, Vitamin C
Saturday, Feb. 23
4:45m Glutamine, Labrada Kwik Burn, Peanut Butter/Soy Protein on Popcorn Cake
7:20am Labrada MRP, Vitamin C
9:50am Protein Pancake
1:20pm Golden Corral Buffet- Salad with Lean Roast Beef, Green Beans, 1/2 Baked Potato with a little Chili, Carrot Cake
4:30pm Protein Bar
7:45m Myoplex with Cinnamon and All-Bran, Vitamin C
Sunday, Feb 24
4:45m Glutamine, Labrada Kwik Burn, Peanut Butter/Soy Protein on Popcorn Cake
7:30am Labrada MRP, Vitamin C
10:10am Protein Pancake
1:10pm Turkey Taco Rice with Beans and Green Beans
4:10pm Protein Bar
8:00pm Myoplex MRP with All-Bran, Vitamin C

Back to Top


Copyright © 2002 Fitness Lynn. All rights reserved.