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:
Here are the details to show you what I go through to prepare for a contest. It motivates me to share it with others, and I hope it will motivate you. The pictures will get better, but I'm still working on the lights and setup of our "photo studio."

Click on the Training and Nutrition Template on the Post-It above to print a template that you can use as a log of your own. Use it and abuse it. Take before pictures and join the journey with me! I'd love to hear from you and post others' progress as well.

I also use a very similar type of program to get lean and muscular for the summer. The main difference is not being quite as 'anal' on my diet and training (since it's not for a competition). As you will see, I tend to eat the same things when I'm following this program because I know it works for me and I'm into convenience. If you like more variety, that's just fine. Go to the Recipes Page in the Nutrition section for ideas.

For beginners, I do not advise using the same weights as I do. Try to do 10-12 reps at a weight that you can handle with strict form and where the last couple of reps are very difficult. Go to the Exercise Page in the Training section for photos/description.

For advanced, no making fun of the weenie weights I use.

Notes to self:
Adjustment week. Get intense! Get focused. Keep perspective and balance in life with family, work, website.

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

FLEXING POSES

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

NON-FLEXING POSES

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, Jan. 28 (5:30am - 6:30am)
QUADS Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Leg Extensions 50 15 60 15 70 15 75 15
2. Smith Machine Squats 90 15 90 15 100 15 100 14
3. Sumo Squats 70 14 70 13 70 13
4.
HAMSTRINGS / CALVES Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. DB Stiff-Legged Deadlifts 25 12 30 12 35 12
2. 1 Leg Standing Curls 20 12 30 9 30 9
3. Seated Calf Raises (SS with #4) 100 15 100 15 100 15
4. Calf Press 140 15 180 15 200 13
CARDIO Duration Comments
1.
2.
Tuesday, Jan. 29 (5:45am - 6:30am)
TRICEPS (CS with bicep exercises) Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Standing Overhead Rope Extensions 20 15 20 15 30 13
2. Lying Curl Bar Extensions 30 15 30 15 30 13 30 15
3. Straight Bar Pushdowns 20 13 30 12 30 12
4. 1 Arm Reverse Grip Pushdowns 10 12 15 12 15 12
BICEPS Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Incline DB Curls 10 15 15 15 15 15
2. Standing Cable Curls 40 15 60 13 60 13 70 12
3. Alternate Hammer Curls 15 24 20 20 20 20
4. 1 Arm Low Cable Curls 10 12 15 12 15 12
CARDIO Duration Comments
1.
2.
Wednesday, Jan. 30 (5:45am - 6:30am)
  Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1.
2.
3.
4.
  Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1.
2.
3.
4.
CARDIO Duration Comments
1. Rowing Machine 10 mins Warm up
2. Treadmill 25 mins 1.5 miles
Thursday, Jan. 31 (5:45am - 6:30am)
CHEST Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Lying DB Press 20 15 30 12 30 12 35 12
2. Pec Dec (SS with #3) 20 12 30 12 30 12
3. Squat Bar Pushups - 15 - 15 - 15
4.
SHOULDERS Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Arnold Press 15 15 20 15 25 12 25 12
2. DB Upright Rows 20 15 25 11 25 12 20 15
3. Side Laterals (SS with #4) 10 10 10 10 10 10
4. Front Laterals 10 10 10 10 10 10
CARDIO Duration Comments
1.
2.
Friday, Feb. 01 (5:30am - 6:30am)
REAR DELTS Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. BentOver Cable Laterals 5 12 5 12 7.5 12 7.5 12
2.
3.
4.
BACK Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Low Cable Rows 60 18 90 15 110 15 130 12
2. Smith Machine BentOver Rows 90 11 90 10 90 10 90 10
3. Parallel Grip Pulldowns 60 12 60 12 70 11 70 10
4. Seated 1 Arm Rows 45 12 45 10 45 11
CARDIO Duration Comments
1.
2.
Saturday, Feb. 02. (6:00am - 6:40am)
ABS Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Vertical Knee Raises (SS with #2 and #3) - 15 - 15 - 15
2. Incline Bench Crunches - 15 - 15 - 15
3. Twisting Machine Crunches 20 20 20 20 20 20
4.
  Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1.
2.
3.
4.
CARDIO Duration Comments
1. Rowing Machine 10 mins Warm up
2. Treadmill 20 mins 1.2 miles Steep incline
Sunday, Feb. 02 (9:00am - 10:00am)
HAMSTRINGS Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Lying Leg Curls 25 15 25 15 30 12 35 9
2. DB Stiff-Legged Deadlifts 25 15 35 12 35 12 35 12
3.
4.
QUADS / CALVES Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Hack Squat 20 20 50 15 70 15 80 15
2. Sumo Squats 70 15 90 15 100 12 100 12
3. Smith Machine Lunges 20 12 20 12
4. Standing Calf Raises 100 15 100 15 100 15
CARDIO Duration Comments
1.
2.

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

NUTRITION

Monday, Jan. 28
4:45am Glutamine, Labrada Kwik Burn
7:00am Labrada MRP
9:30am Protein Pancake
12:30pm Turkey Taco Rice with Broccoli
4:00pm Protein Pancake
7:00pm Myoplex MRP with All-Bran and little Peanut Butter
8:30pm Popcorn and a few Oreos
Tuesday, Jan. 29
5:00am Glutamine, Labrada Kwik Burn
7:15am Labrada MRP
10:00am Protein Pancake
01:00pm Turkey Taco Rice with Beans and Broccoli
4:15pm Protein Pancake
7:45pm Myoplex MRP with All-Bran
Wednesday, Jan. 30
4:45am Glutamine, Labrada Kwik Burn
7:15am Labrada MRP
9:30am Protein Pancake
12:30pm Turkey Taco Rice with Beans and Broccoli
4:00pm Protein Pancake
7:45pm Myoplex MRP with All-Bran
Thursday, Jan. 31
4:45am Glutamine, Labrada Kwik Burn
7:15am Labrada MRP
9:30am Protein Pancake
12:35pm Turkey Taco Rice with Beans and Broccoli
4:00pm Protein Pancake
7:00pm Schooners-- Salad with Mesquite Grilled Chicken
Friday, Feb. 01
5:15am Glutamine, Labrada Kwik Burn
7:00am Labrada MRP
9:30am Protein Pancake
12:45pm Turkey Taco Rice with Beans and Broccoli
4:00pm Protein Pancake
7:45pm Myoplex MRP with All-Bran

Saturday, Feb. 02
5:30am Glutamine, Labrada Kwik Burn
7:45am Labrada MRP
10:30am Protein Pancake
1:30pm Tuna, beans, green beans
4:45pm Protein Bar
7:00pm Central Station - Salad, Meat Loaf, Potatoes, vegetables
8:30pm Party - 1 Cranberry Juice and Vodka
Sunday, Feb 03
8:30am Labrada MRP
11:15am Subway - 6 inch Turkey on Whole Wheat with vegs., Baked Lays
2:30pm Protein Pancake
5:00pm Protein Bar
8:20pm Myoplex MRP with All-Bran

Back to Top


Copyright © 2002 Fitness Lynn. All rights reserved.