ࡱ> k Vbjbj "}}RlhhhhhhhtAAAAbBt.}:FPFPFPFPFPFPFPF|||||||$ >|hPFPFPFPFPF|ZFhhPFPF|ZFZFZFPF hPFhPF|ZFPF|ZFZFLNdhhgPF.F *;7tR>AZF}f0g|0.}f,ZFgZF| hhhhhMonday, June 16, 2003 I weighed myself Saturday atmy old gym inBirmingham. I weighed after my cardio session and was 220 lbs, which is 4 lbs less than last week. I am shrinking away to nothing! At thisrate, I will be a middleweightby August 9th. No, I'm just kidding. The 4 lbs decrease is more than likely a combination of losing bodyfat,holding less water since I had just performed my cardio session, and the fact thatI used a different scale than normal. I definitely have not done anything drastic with my calories so I am confident that I am not losing muscle, and am even still building muscle. The scale is one gauge of my progress, but what is mostimportant is how I look in the mirror and my strength levels in the gym. I can definitely tell that I made some good progress this week in terms of bodyfat reduction. My arms and legs are starting to become more vascular and my abs are etching out better. I need to juststay with my plan and keep pushing as hard as I can all the wayto the end! I have decreased mydaily calories this week by 226per day. I have removed the 1/2 scoop of Chocolate VP2 from Meal #4 for a reduction of 55 calories. I have reduced my serving of flax oil from Meal #5 from 1 tbsp to 1/2 tbsp. I have also replaced the tbsp of ground flax seeds in Meals #6 and #7 with 1/2 tbsp of flax oil. These changes in my essential fats intake results in a decrease of 75 calories. Finally, I have removed my precardio VP2 and DGC. I am at the point in my contest preparation where I have to do things that are not necessarily ideal for maximum muscle gain in order to reduce my calories enough to get very lean. You will notice that I have pushed Meal #6 back from 3:15 P.M. to 3:45 P.M. This way, this meal will be closer to my cardio session so that the Ny-Tro Pro 40 from Meal #6 will help protect my muscles during my cardio session. I am also adding my vitamin E from my pre-cardio meal to my post-cardio meal so that I will be taking 400 I.U. of vitamin E after my cardio session. I have also added 5 grams of GL3 L-Glutamine to Meal #1 to take advantage of GL-3's ability to increase glycogen levels since I am only consuming 1/2 serving of high glycemic carbs during meal #1 at this point. As I get farther into my contest diet, the benefits of Glutamine will be very important, and I feel that I cannot get too much of this effective amino acid. Finally, I have added a Dymetadrine Xtreme during the day before Meal #5 in order boost my metabolism further. Meal #1 (6:00 AM) ItemProteinCarbsFatCalories1 ALA 2000000Multi Pro 32X-1 capsule00002 Proflex 7500000GL3 L-Glutamine-5 grams0000CLA1000-2 capsules002181 Scoop VP224101001/2 Serving Frosted Flakes.514060Pre-Workout (7:00 AM) ItemProteinCarbsFatCalories1 NAC 5000000Vitamin C-1000mg0000Vitamin E-400 I.U.00001 Beta Carotene-25,000 I.U0000GL3 L-Glutamine- 10 grams00002 Dymetadrine Xtreme 00001 Scoop VP2 24101001 Serving Creatine HSC0340136Post-Workout (8:15 AM) ItemProteinCarbsFatCalories1 ALA 20000001 NAC 5000000Proflex 750-1 Capsule 0000Vitamin C-1000mg0000Vitamin E-400 I.U.00001 Beta Carotene-25,000 I.U.0000GL3 L-Glutamine-10 grams00001.5Scoops VP236101501 Serving Creatine HSC0340136Meal # 2 (8:45 AM) ItemProteinCarbsFatCaloriesGL3 L-Glutamine-5 grams 00004Serv. Eggbeaters 24401202/3Cup White Rice 2.5290127Meal # 3 (9:15 AM) ItemProteinCarbsFatCaloriesNy-Tro PRO-40 40221.5250Meal # 4 (11:00 AM) ItemProteinCarbsFatCaloriesGL3 L-Glutamine-5 grams00002serv. Eggbeaters 1220604small canned white potatoes113080Meal # 5 (12:45 PM) ItemProteinCarbsFatCalories1 Dymetadrine Xtreme0000Barlean's Flax Oil- 1/2 Tbsp0.55.5554 Chicken Breast Tenderloins3801160Mixed Vegetables-6 Servings 8290150Meal #6(3:45 PM) ItemProteinCarbsFatCaloriesGL3 L-Glutamine -5 grams0000Vitamin C-1000 mg00001Dymetadrine Xtreme0000Barlean's Flax Oil- 1/2 Tbsp0.55.555CLA1000-2 Capsules00218Ny-Tro Pro-4040221.5250Post-Cardio (5:45 PM) ItemProteinCarbsFatCaloriesVitamin C-1000mg0000Vitamin E-400 I.U. 0000GL3 L-Glutamine-10 grams 0000Micronized Creatine- 5 grams00001 Scoop VP224101001/2 Serving DGC023092Meal # 7 (6:45 PM) ItemProteinCarbsFatCaloriesBarlean's Flax Oil- 1/2 Tbsp0.55.5553Chicken Breast Tenderloins2901120Mixed Vegetables-5 servings6240120Meal # 8 (9:45 PM) ItemProteinCarbsFatCalories1 ALA 2000000Multi Pro 32X-1 capsule0000Vitamin C-1000mg 0000Proflex 750-1 Capsule0000GL3 L-Glutamine-5 Grams 0000CLA1000-2 Capsules00218Ny-Tro PRO-40 40221.5250Before Bed (10:00 P.M.) ItemProteinCarbsFatCaloriesGABA-5 grams0000Meal # 9 (Approximately 2:00 A.M.) ItemProteinCarbsFatCaloriesGL3 L-Glutamine-5 grams00001/2 Scoop VP212.50501/2 Cup Skim Milk4.56.5045TOTALSProteinCarbsFatCalories365.5284.5272875I will also drink at least 2 gallons of water per day. Goals: Create the proper environment to add quality lean muscle mass by training heavy and intense and following the Max-OT principles to a T. Follownew bodybuilding diet as outlined below 100% Monday-Friday paying close attention to the precise timing of my meals, especially during the post-workout 3 hour 'window'. Eat clean and on time during the weekend and take my supplements on time. Follow supplement schedule perfectly as outlined below. Drink lots of pure water-At least2 gallons per day. Get into great training mindset EVERY MORNING before stepping foot in the gym Continue toincrease intensity and focus in the weightroom! There are now less than8 weeks until the Alabama State Bodybuilding Competition! Take a few minutes to go over workout in my mind in the morning before hitting the gym. Take a few minutes after my workouts to review what I did well and what I can improve on. Strive for excellent form and exercise execution on all exercises. Concentrate on creating a strong mind to muscle link. Put emphasis on directing overload to intendedmuscle group.Visualizethe muscle development I want to achieve and "feel" the muscle work during every rep of every set. Perform7 (increased from 6 in prior week)intensecardio sessions. Strive to beat previous distance. Take assessment photos Watch 'Posing Like a Champion' and practice mandatory poses on Saturday and Sunday, AND at least one day during the week. Orderposing suits! Have a passion for training and for life! Continually demand more of myself and redefine what I am capable of in and outside of the weightroom. Make the most out of the opportunities that present themselves every day. Enjoy my contest journey. Keep a positive attitude. Assessments: WEEK OF 6/9/03: Very good week back in the gym after recovery week. Used good execution and had good focus working to 6 reps on each set. Completedsix intense cardio sessions-Intensity was either up, right on or slightly below last week during each session Ate and supplemented well and on-time, except for a couple of nights I slept through my 2:00 a.m. meal and did not have my VP2 and skim milk until about 5:00 a.m. Created and implementednew nutrition and supplementation plan Took weekly assessment photos I did not watch'Posing Like a Champion' this weekend.However, I did practice myquarter turns and mandatory poses on Sunday. Once again, I was better this week than last week, but still have a long way to go. I ordered some Thiomucase, but did not order my posing suits yet. I must do that this week! Drank all water every day Kept RussYeager.com website updated. Sent weekly journal update and photos to Will at  HYPERLINK "http://www.bodybuilding.com/cgi-bin/sb/ref.cgi?storeid=*247457b104d5b1a0ebc66f40edaa790105542fad&name=aff227" Bodybuilding.com. My trip to Birmingham this weekend was extra special. In addition to getting to spend Father's Day with my dad and see my family and myfianc, my sister had a brand new beautifulbaby girl on Sunday! Shewas born 8 lbs and her and my sister are both doing great. I am now an uncle for the second time! With only 8 weeks left until my first bodybuilding competition, it is time to bear down and get to business! I have been doing a very good job with my contest preparation daily disciplines throughout the year and during the first 9 weeks of my "official" contest preparation period. However, it is time to dig in and expect even more out of myself. I WILL train with the utmost intensity, focus, and desire in the weightroom every single day! I WILL demand myself to lift heavier weight each week, while striving to use excellent exercise execution in order to direct overload into the intended muscle group and build, or at least maintain, muscle all the way up until the show. I WILL ask more out of myself during my intense cardio sessions and continue to raise my standards for intensity during each session in order to get my metabolism cranking even higher! I WILL make posing a priority so that I can present all of my hard work to the judges in the best possible manner on contest day! I WILL make it a priority to do all the extra little things during the day that will make a difference in the end result I am able to achieve! I WILL continue to push myself and NEVER become complacent or satisfied no matter how goodI think I am doing! How I spend each day of the next 8 weeks is completely up to me. I am choosing to spend them improving myself in every way possible. Training: Chest ExerciseSets / Reps / WeightFlat Bench Press1x 6 at245 lbs (after warmup), 1 x 4 @ 245 lbsIncline Bench Press1x4 @210 lbs, 1 x 4 @ 200 lbsInclineDumbbell Press1x4 at90 lbsTraining: TricepsDumbbell Kickbacks1 x6 @ 30 lbs (After 1 acclimation set)Tricep Cable Pressdowns1x 6 @ 240 lbs, 1x 6 @ 245 lbsLying Tricep Extensions1 x3 @125 lbsI did a lot of running around this weekend and did not get to rest that much. While I like to stay active on the weekends, I need to start making it a priority to get enough rest in order to be able to give it my all with my workouts during the week. Saturday night, my throat was kind of scratchy and Sunday I did not feel very well. I woke up early and made an effort to get into a good preworkout mindset. I knew that I would have to stay focused to perform well since I was not feeling great. I just had no energy during my workout. I put out a lot of effort and tried to keep apositive attitude, but my strength and performance was very poor. I also felt like I was having trouble balancing the weight, which is never an issue for meduring chest exercises.This is a horrible time to be coming down with acold so hopefully it is nothingserious. I am definitely disappointed after being so motivated about stepping up my performance during the last 8 weeks of my contest preparation. However, I amtrying not to be too hard on myself. This morning's workout is overand done with. I must move forward from here on out. I am not going to stop training orcancel any of my cardio sessions. I cannot afford to this far into my contestpreparation. I will take some extra Vitamin C throughout the day and try to leave work right after my cardio sessionso that I can gohome and get some rest.Hopefully, I will be able to "tough it out" for a little bit and be back to 100% very soon. Cardio (Friday) ExerciseTime / Distance / CaloriesRecumbent bike(Apartment) Time:16 minutes, Distance: 6.4, Calories: 387.2 Cardio (Saturday) ExerciseTime / Distance / CaloriesStairstepper (interval)Time:20 minutes, Distance: 2.73, Calories: 410I used the stairstepper at my old gym in Birmingham this weekend, which is a little different than the one I use at the LA Fitness. I started on level 8 and was able to move up to level 10 by the middle of the session.My performance was definitely better than it has beenwhen I have used this machine in the past, and I was able to get a very good cardio workout. Cardio (Today) ExerciseTime / Distance / CaloriesRecumbent bike(cybex) Time:16 minutes, Distance: 6.69, Calories: 345I started feeling better as the day went on. I told myself that I could focus and tough it out for 16 minutes of cardio tonight. I felt a little "off" but nonetheless gave a great effort and ended up establishing a new record on this bike. My very good cardio session does not make up for this morning's poor workout, but at least I feel like I accomplished something positive today that will bring me closer to my contest preparation goals. I am going to try to get some good rest tonight and hopefully I will feel better in the morning and be ready to attack my leg workout.  Tuesday, June 17, 2003 Training: LegsExerciseSets / Reps / WeightSquats1x5 at 270 lbs (After warmup), 1 x 4 @ 270 lbsLeg Presses1x4 at 635 lbs, 1 x 6 @ 605 lbsLeg Curls2x 6 @ 165 lbsStiff-leg deadlifts2 x 6 @195 I was still a little "under the weather" this morning. I made an effort to mentally prepare myself to work through 45 minutes of leg training to the best of my abilities. My strength seemed to zap after performing 2 or 3 reps during each set. It was a struggle to get through today's workout and my performance was not where it should be. However, I did manage to persevere and have a pretty decent legworkout even though I did not feel well. I will continue to take lots ofVitamin Cand drink plenty of water throughout the day, and try to rest as much as possible at night. I know my body and I can tell that it is trying to fight off whateveris making me feel likecrap. Hopefully, my body will hurry up and tell this infection, cold, or whatever it is, that it has picked the wrong guy at the wrong time! For now, I will just do the best I can and try to keep movingforward. CardioExerciseTime / Distance / CaloriesStairstepper (Rolling Hills) Time:20 minutes, Distance: 2.50, Calories:366Despite feeling bad, I made a good cardio effort and was able to achieve a good performance on the Rolling Hills setting of the stairstepper.  Wednesday, June 18, 2003 Last night, my cold started to move into my nose, chest and head. I am now congested, have a headache and pretty much feel like crap. I have decided to become more proactive in getting rid of this cold once and for all. After my cardio session last night, I went to the nutrition store where I buy my flax oil and digestive enzymes. I told one of my friends there that I had a cold that I really needed to get rid of. She suggested some garlic and beta glucan. The beta glucan was pretty expensive at $30 for just five days worth of pills, but she said it was the best natural supplement to increase the immune system and fight off foreign organisms. If it helps get me back to feeling better then it is well worth the money spent. I have decided that if I do not feel any better tomorrow then I will go to the doctor and see if he can prescribe something to help. Training: BackExerciseSets / Reps / WeightBent Over Barbell Rows2 x 6 at 210 lbs (after warmup)Lat Pulldowns (In Front)1x6 @232.5 lbsSeated Cable Rows (V-Bar)1x 6 at225 lbsSeated Cable Rows (Straight Bar Medium Grip)1x6 @225 lbsTraining: BicepsAlternate Dumbbell Curls2x6 @60 lbs (After 1 acclimation set)Barbell Curls1x6 @125 lbs, 1 x 5 @ 125 lbsStill not feeling well today, I knew that I was not going to break any world strength records so I decided the smartest thing to do would be to concentrate on using very good form and execution. I concentrated on squeezing my back during each rep of my back exercises and using my lats to perform the movement. During my bicep exercises I thought about bringing the weight up during the concentric part of the movement by contracting my bicep, and controlling the weight all the way down during the eccentric part of the movement. Although I did not feel great and my intensity was not at its highest, I ended up having a pretty decent workout. I am planning to complete my cardio session this afternoon and then try to get some more good rest tonight. Like I said, if I don't feel better tomorrow then I will take a trip to the doctor. Cardio (Today) ExerciseTime / Distance / CaloriesRecumbent bike(cybex) Time:16 minutes, Distance:, Calories:*Cardio not performed due to illness  Thursday, June 19, 2003 I started to feel even worse yesterday so I decided to go ahead and go to the doctor. I told him that I was training for a bodybuilding contest and that I needed to get well right way. He was a really cool guy and actually into bodybuilding himself so he understood my situation. He prescribed an antibiotic and something for the congestion. He did tell me that it would definitely not be a good idea to take any ephedra products while I was taking the decongestant because of possible very negative reactions with the two products. I will take his advice and deal without Dymetadrine Xtreme for a few days. I began my medication yesterday and am already feeling better today. However, I am still not feeling good. I decided the smartest thing to do yesterday was to leave work after getting back from the doctor and skip my cardio session so that I could give my immune system a chance to recover. Since I skipped my cardio session I decided to eliminate the 1/2 tbsp of flax oil that I normally have with my afternoon Ny-Tro Pro 40. Doing this, in addition to not having my normal post cardio VP2 and DGC reduced my daily calories by 247 so even though I did not perform my cardio session I was able to create a calorie deficit. Training:CalvesExerciseSets / Reps / Weight45 Degree Calf Presses1x10 @635 lbs (after warm-up), 1x 8 @ 635 lbsStanding Calf Raises1 x10 @ 345 lbsSeated Calf Raises1 x8 @225 lbsTraining: AbdominalsWeighted Leg Raises1 x 15 @30 lbs, 1 x 12 @30 lbsWeighted Cable Crunches2 x 12 @200 lbs Training: ForearmsExerciseTime / Distance / CaloriesWrist Curls1x 12 @105 lbs, 1 x 8 @ 105 lbsReverse Wrist Curls1x7 @ 55 lbs, 1 x 5 @ 55 lbsThis workout came at a good time as I am still struggling to get over my cold and build my immune system back up. Working these smaller body parts is not nearly as demanding on the body and the immune system as workouts for larger bodyparts, such as legs or back. I concentrated on using a good range of motion and targeting the intended muscle group during each exercise. All in all, it was a pretty decent workout. I am planning to perform a Max-OT cardio session on the bike today. I keep telling myself that if I can just tough it out until the weekend, I will be able to get a lot of rest so that I feel much better next week. CardioExerciseTime / Distance / CaloriesRecumbent Bike(cybex) Time:16 minutes, Distance: 6.57, Calories: 336It's hard enough to get psyched up for Max-OT cardio during contestpreparation. Add a splitting headache, not being able to breath, and overall feeling bad and it is downright dreadful! Well, I told myself thatnone of the judges were going to give me any extra points on August 9 because I was too sick to do cardio today. Then I decided to suck it up and go to it. I put out a good efforton the bike. I was a little below my recent average, but was pleasedwith the effort I put forth during the cardiosession, as well as the fact that I decided to complete the cardio session. Tonight, I will get more rest and drink lots of water and try to get ready for shoulders, traps, and cardio tomorrow.  Friday, June 20, 2003 Training: ShouldersExerciseSets / Reps / WeightStanding Barbell Presses (In the Front)1x 6 at135 lbs (after warmup), 1 x 6 @140 lbsDumbbell Side Lateral Raises2x6 @25 lbs(After 1 acclimation set)Dumbbell Rear Lateral Raises2x 6 at35 lbsTraining: TrapsBarbell Shrugs2 x 6 @ 285 lbsCable Upright Rows1x6 @230 lbsToday was definitely my best workout of the week. I am still not 100%, but I am getting better. I still could tell that my energy would seem to disappear after 3 or 4reps and I got a little light-headed at the end of my sets.Still, I was able to maintain focus and complete a pretty effectiveworkout. My plan is to perform cardio tonight and then on Saturday andSunday as planned. I have quite a few errands to run this weekend, but I will try to put off anything that is notessential to getting done this weekend so that I can rest and recover for next week.Depending on how I feel, I may cancel my cardio session Sundayand totally rest. I hate to do that, but I need to nip this cold in the budso that I can finish out the last 7weeks of contest preparation STRONG! Everyone have a great weekend and STAYSTRONG! 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