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 By: Derek Charlebois 9 Weeks Out From The Show
NOTICE: This is article #2 of this series. Click HERE for the front page. Monday (2/25/02) As I woke, I did not have the same zeal in my eye. I was not thinking about the contest as much. Diet This is the diet I am going to be sticking to this week. Breakfast 6:30 AM
Optimum 100% Whey
Breakfast Totals:
Meal #2 7:00 AM Milk, skim
Quaker Oatmeal
Olive Oil
Meal #2 Totals:
Meal #3 9:45 AM Fish, Tuna-Canned in water
Meal #3 Totals:
Meal #4 12:20 PM Chicken
Whole Wheat Bread
Meal #4 Totals:
Meal #5 3:00 PM Chicken
Milk, skim
Meal #5 Totals:
Meal #6 4:30 PM Opt Whey
Honey
Meal #6 Totals:
Meal #7 5:00 PM Quaker Oatmeal
Milk, skim
gg Substitute: Egg Beaters
Chicken
Meal #7 Totals:
Meal #8 6:00 PM Tyson Frozen Chicken
Meal #8 Totals:
Meal #9 8:00 PM Fish, Tuna-Canned in water
Meal #9 Totals:
Dinner 10:00 PM Egg powder
Casein powder
Opt Whey
Dinner Totals:
Totals for Day
+ 6 grams of fat from the fish oil capsules. Training Chest/calves/Abs Donkey calf rasies (With my brother on my back) 22, 17, 12, 10
Flat Flies 30 X 20, 12 Decline Press 60 X 8, 50 X 6 Incline Press 40 X 10, 9 Dips 12, 5, 6 Hanging leg raises 12, 10, 10 Rope Crunch 70 X 10, 50 X 20 70 lbs did not feel right, and 50 was too light. If guess that means 60 lbs next week. Serratus Lift 20 (each side), 10 (each side) Russian Twist 2 minutes straight Ab training felt real solid today. Today, I did not have any real cravings for bad food. It is tough eating tuna everyday if you don't like it, but you do what you have to do. Tuesday (2/26/02) Training Legs/Shoulders Leg Extensions 170 X 10, 150 X 12, 170 X 8 Front Squat 175 X 8, 6 I feel I can and should go heavier on these. My left hamstring was bothering me, so I decided it would be best to skip the hamstring exercises for today. Side Lateral 30 X 10, 7 Cable side lateral 25 X 6, 20 X 6, 15 X 6, 10 X 6, 5 X 6 (Strip set) Rear lateral 15 X 8 Upright row 115 X 8 Dumbbell Press 50 X 8 Posing I practiced posing for 30 minutes today. I was working on my side chest shot and found out where I should be placing my arm. Practicing posing is a great workout. Wednesday (2/27/02) Diet I won't lie to you, I ate a cookie today! But other than that, my diet was right on target. Cardio 35 minutes of the bike. Today's cardio session was very lame. I did not feel like I worked hard enough. I have decided that I am going to run for all my cardio. I feel I put the most effort forth when I run on the treadmill. When I ride the bike, I have a lazy mind set because I am just sitting in a seat pedaling. I will probably jump rope once in a while, but I will mainly run on the treadmill now. I decided I needed to take my cardio up a notch. Removing Body Hair The first thing I did was trimmed all my hair on my arms and legs with clippers. I put an 1/8 inch guard on them. That was fine and dandy. No problems there. Next, I shaved my legs. I did this with a Mach III razor. I took a little longer than I expected. After I shaved them, they broke out some. No big deal really. The next day, I noticed back of my knee had broken out pretty bad. I'm guessing this is due to the fiction when you walk, sit, etc. Next I shaved my chest and stomach. My chest broke out, but my stomach didn't. Thursday (2/28/02) Training Wide Grip Pull Up 14, 6, 4 Much better than last week. Bent Over Row (Under hand grip) 145 X 6, 135 X 8 V-Bar Pulldown 110 X 8, 120 X 9 I put a lot of effort into the last set. I would not settle for anything less. Seated Row (Grip Underhand grip) 100 X 12, 8 Barbell Shrug 185 X 20, 10 Swiss Ball Crunch 25, 25 Oblique Crunch 25, 25 It was hard to concentrate on my abs because my back was tired. Friday (3/01/02) Training Let me start off by saying, I had a very crappy workout. My shaving burns, we'll discuss that later, were bothering me, I just got back from shopping, and I was tired. So I decided to do whatever I felt like. I stuck to my tricep routine, but for biceps, I just did whatever. Scott Press 60 X 7, 50 X 10 60 pounds did not feel right, so I decided to lower the weight. This felt great. One arm reverse pushdown 30 X 8, 8 Tricep Rope Pressdown 70 X 8, 6 Ez Bar Preacher Curl 70 X 6 Alternating Dumbbell Curl 40 X 8 Hammer Curl 40 X 4 Concentration curl 25 X 10 I had no strength during this workout. It was pretty lame, but at least I lifted. Removing Body Hair Well, I've had some interesting experiences with removing my body hair. I decided to try using an electric razor today to remove the stubble. Big mistake! It tore me up! I now have razor burn on my arms, legs, and stomach. It hurt earlier today, but after I put some ointment on them, the burns stopped hurting. A word of advice: Stick to the regular old razor! Next time, I'll be trying Jan Tana's hair removal cream. Saturday (3/02/02) Diet Well today, my parents decided to take the family out to Red Lobster. It is not very often that my family goes out together, so I decided to eat there. For dinner, I had grilled Salmon, a caesar salad, and a couple biscuits. It was not a really bad meal, so I am not too concerned about it. Other than that meal, my diet was the same, minus what I usually eat for dinner. Training Today I did 35 minutes on the treadmill. I did interval training like I mentioned before. Here is an the minute by minute layout: 1-5: Warm-Up 5-6: Run at 9 miles per hour 6-8: Rest 8-9: Run at 9 miles per hour 9-11: Rest 11-12: Run at 9 miles per hour 12-14: Rest 14-15: Run at 9 miles per hour 15-17: Rest 17-18: Run at 9 miles per hour 18-20: Rest 20-21: Run at 9 miles per hour 21-23: Rest 23-24: Run at 9 miles per hour 24-26: Rest 26-27: Run at 9 miles per hour 27-29: Rest 29-30: Run at 9 miles per hour 30-35: Cooldown This method really makes you feel like you've put a lot of effort into the cardio session. On a side note: I was surprised by how sore my triceps were, given the fact that I felt like I did not work them as hard as I usually do. Posing Because I broke my diet, I decided to pose for an hour today. I did 30 minutes in the afternoon and 30 minutes after dinner. Sunday (3/03/02) Tanning Today was my first visit to the tanning salon. I was nervous at first because I didn't know what to expect. So I went in. Told them I wanted to start tanning. The lady there was very nice. She showed me how the tanning booth worked and all that. So I went in the stand up bed for six minutes because it was my first time. It was cool. You put on the little goggles they give you, then go into the booth. They had speakers in the booth, so it was not extremely boring. There was a fan blowing down on me to keep me cool. It was not what I expected. I plan on going tanning about three times a week. Cardio I ran on the treadmill today for 35 minutes. Instead of doing the interval training, I just jogged at a moderate pace. I am going to alternate between the interval style and this one. As I look back on this week, this week was alright, but not what it should have been. I lost site of the contest. The first week, the contest date was pounded into my mind. This week though, I kind of looked at it casually. I need to reevaluate my thinking and engrave the contest into my mind. I also was not feeling my training program though. I am not satisfied with the way it flows, so I am going to rearrange it. I have decided that I am not going to cheat at all throughout these next eight weeks. This is no time to cheat. MORE PICS FROM THE END OF THIS WEEK:          Return to my Contest Preperation page to continue! Recommend this article to a friend by e-mail here!
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