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The Marta Mathews diaries |
| By
Marta Mathews |
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Tue Jan 20, 2004
Yesterday was workout 2 of 24 of my mass blitz. I'm already hurting this morning... It doesn't help I had trouble sleeping last night either.... Forgot to take ZMA and paid for it by getting only 5 hours of sleep
WORKOUT - Chest, Shoulders, Triceps, Abs
CHEST
Decline Bench:
6 reps with 30 lbs each side
8 reps with 25 bs each side
8 reps with 20 lbs each side; 30 seconds pause + 4 more reps at that same weight.
As soon as I finished the extra reps, I stripped the bar down to 10 lbs per side and performed 10 more reps; I paused again for 30 secons and squeezed out 4 more reps at the same weight; as soon as I put the bar down I added the final blow by supersetting with flat bench dumbell flys: 12.5 lbs x 15 reps
Incline bench ( same thing ) except superset with incline dumbbell flys;
SHOULDERS
Shoulder Press
ascending sets (these were done without stopping - the only rest I got was to put one set of weights down and immediately lift heavier weights for additional reps)
set one: 5 pound dumbbells for 8 reps
set two: 8 pound dumbbells for 8 reps
set three: 10 pound dumbbells for 8 reps
set four: 12 pound dumbbells for 8 reps
set five: 15 pound dumbbells till failure (I managed 6 reps
descending sets
set six: 15 pound dumbbells till failure (managed 8 reps this time)
set seven: 12 pound dumbbells till failure
set eight: 10 pound dumbbells till failure
set nine: 8 pound dumbbells till failure
set ten: 5 pound dumbbells till failure
(I did at least 8 reps on each of the descending sets)
The final blow: one double drop set of standing side lateral raises (8/8lbs, 10/7.5 lbs, 12/5 lbs )
one single drop set of standing side lateral raises ( 8/7.5 lbs, 10/5 lbs plus a few partial reps after failure )
TRICEPS
5 sets of dips using body weight - 10, 10, 8, 6, 6
Cable Pushdowns: 12/10 lbs supersetted with 10/17.5 lbs - 2 sets
Kickbacks - 8/5 lbs - 3 sets
ABS
Decline sit ups - 25 x 2
Decline Leg Rises - 15 x 3
My diet was as follows:
Meal 1) - 1.5 cup cooked oatmeal; 1 scoop whey protein in skim milk, multivitamin
Meal 2) - 5 oz chicken breast with ½ cup rice, 1 cup mixed green vegetables, 2 cups plain green salad
Meal 3) - 6 eggwhites with ½ cup rice; 2 cus plain green salad; 1 tblsp UDO's oil
Meal 4) - ½ Matrix shake (20 g prot; 20 g carb; 4 g fat)
Workout 4:30 - 5:45
Meal 5) - Post Workout shake - 1 scoop whey protein + 1 scoop dextrose;
chromium, multivitamin, L-Glutamine
Meal 6) 2 cups mixed green vegetables; ½ cup rice; 4 oz chxn breast (cooked
as stir fry in 3 tablespoons sweet & sour sauce)
I also bought some extra vitamins and minerals last night - C, B complex, Glucosamine, chromium...
Wed Jan 21, 2004
Another night of sleep depravation is taking its toll on me. Going late to bed last night was actually my own fault and I'm frustrated because I have no one but myself to blame. Usually I can attribute my sleeping problems to insomnia, but not last evening. My head is feeling really heavy today and I'm drinking tons of water in my attempt to stay hydrated and strong for my
back and bis blitz tonight. Furthermore, I have yet another obligatory meeting this evening and I'm already worried it might drag on longer than planned - just like the one last night. I was hoping my meeting would get cancelled but I just received a call confirming it's on.. The only thing going good so far today is my diet, which I will post later.
Thu Jan 22, 2004
Here is the breakdown of my diet and workout yesterday:
6:45 a.m. -
1.5 scoop whey protein in water;
multivitamin,
viamine B,
vitamin C,
Glucosamine
8:45 a.m. -
2 servings of oatmeal
½ cup 1% cottage cheese
11:45 -
½ medium sweet potato
6 egg whites
3 cups plain lettuce
½ tablespoon udo's oil
black coffee
2:00 -
8 egg whites
½ cup mixed cooked beans
½ medium sweet potato
2 cups green tea
Train Back & Biceps 4:00 - 5:00 p.m.
5:00 -
Post workout shake (30 g protein, 20 g sugar) *I forgot to bring dextrose with me so I used real sugar to improvise*
7:00 -
Protein bar (19 g protein; 3 g. compact carbs; 8 g fat)
(*I'm not crazy about bars, but I had one in lieu of my 7:00 p.m. meeting)
8:30 -
2 cups broccoli & beans; 2 cups spinach - sautéed in 1 tablespoon of olive oil;
8 egg whites on whole wheat bread (2 slices)
If I wasn't on the bulk, I wouldn't have had the bread so late in the day,
in fact, I wouldn't have any bread at all..
Workout:
BACK
Wide Grip Pullups - 10/8/6
Close Grip Pullups - 10/8/6
Pulldowns
- 130 lb x 12 supersetted with lateral rises: 10 lb x 12
- 140 lb x 10 supersetted with lateral rises: 10 lb x 10
- 150 lb x 8 supersetted with lateral rises: 10 lb x 8
*triple strip: 110 lbs - 90 lbs - 70 lbs - 50 lbs (8 reps each weight)
*reverse double strip: 50 lbs - 70 lbs - 90 lbs (10 reps each weight)
BICEPTS (+Forearms)
Concentration Curl Double Drop Set:
15 lb x 8
10 lb x 10
5 lb x 12
Barbell Curl:
50 lb x 10
50 lb x 8
50 lb x 6
*each set was followed with one cheat rep
Lying Dumbell Curls:
20 lb x 8
15 lb x 12
10 lb x 10
Slight Incline Hammer Curls:
10 lb x 12
I'm hurting big time today..
Fri Jan 23, 2004
Yesterday was another step towards building some mass in my legs and glutes.
Again, I trained Quads, Hamstrings, Calves, and Abs:
5 minutes warm up on a stationery bike
Barbell Squats
Set 1) Total barbell weight - 185 lbs x 12 reps superseted with 12 sissy squats
Set 2) Total barbell weight - 185 lbs x 10 reps superseted with 10 sissy squats
Set 3) Total barbell weight - 185 lbs x 8 reps superseted with 8 sissy squats
Dumbell Lounges (one Leg at a time)
Set 1) 45 lb dumbells - 12 reps
Set 2) 45 lb dumbells - 10 reps
Set 3) 45 lb dumbells - 8 reps
Set 4) 45 lb dumbells - 6 reps
*** THIS EXERCISE ALMOST FRIED MY BUTT*****
Lying Leg Curls
Set 1) Double Drop Set - 6 reps at 90 lbs immediately followed by 10 reps at 70 lbs immediately followed by 12 reps at 50 lbs (no relaxing between sets!) Set 2) Single Drop set - 8 reps at 90 lbs immediately followed by 12 reps at 70 lbs (no relaxing between those two sets) *I had a real hard time with my last two reps and I couldn't do them with a full ROM... so i did them half way instead...
Reverse Calf Rises - 3 sets of 30 reps using body weight
Standing Calf Rises
10 reps at 155 lbs immediately followed by 10 reps at 115 lbs immediately followed by 10 reps at 75 lbs (no relaxing between sets!)
Set 2) Single Drop set - 10 reps at 155 lbs immediately followed by 8 reps at 115 lbs (no relaxing between those two sets)
Swiss Ball Crunches - 3 sets of 10
Decline Leg Rises - 3 sets of 15
Vertical Bench Leg Rises - 34 sets of 10
Decline Crunches - 3 sets of 10
My diet was as follows:
Meal 1 - 7:00 1 scoop of whey protein in water; vitamin C, B, multivitamin; 5 g L-Glutamine
8:00 a.m. 2 cups of cooked oatmeal, black coffee
Meal 2 - 11:00 - medium sweet potatoe, 8 eggwhites
Meal 3 - 1:30 p.m. - 2 oz almonds, 1 cup mixed beans, 3/4 cup 1% cottage cheese
Meal 4 - 5:30 p.m. - post workout shake (30 grams protein, 30 grams dextrose, 5 grams L-Glutamine) multivitamin, vitamin c
Meal 5 - 7:00 p.m. 1 cup spinach, 5 oz chxn breast (boiled), 1 tablespoon olive oil, 1 tablespoon sunflower seeds
Meal 6 - 8:00 - 1 bag of fat free popcorn; ZMA
*Again, I'm continuing my late evening carb trend... I would not have any popcorn in my last three months before the show, but now I'm using my bulk as an excuse to have carbs at night :)
Fri Jan 23, 2004
After posting my yesterday's entry I realized I lied about almost frying my butt. The truth is I FRIED MY BUTT!!! My legs were kind of shaky following my workout, but I attributed the shaking to the excitement of seeing my boyfriend who surprised me with a visit at my gym... Today it turns out it was the beginning of DOMS (Delayed Onset Muscle Soreness) and my man had nothing to do with what I was experiencing (Although I was thrilled to see him) . My entire body feels like it's just about to pop... My chest and back hurt so badly and feel so pumped that I'm afraid to wear a bra in fear it will snap, my legs feel like lead and I'm seriously worried about my ability to dance tonight. I'm going out with a bunch of girlfriends and I'm fearing having to bring my legs with me for the event..... I know I will make a
total spectacle out of myself for my legs will just be planted to the floor like a giant set of steel poles while my upper body struggles to make some sort of movement in its attempt to replicate something other people call dancing.... On top of this I feel like a complete psycho because somehow I'm enjoying this self inflicted pain...
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