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The Marta Mathews diaries |
| By
Marta Mathews |
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Wed Feb 04, 2004
Looks like I might be doing some more photo shoots towards the
end of this month and therefore I've decided to throw in a couple
of high intensity interval training sessions to my bulking routine so
that I don't look too soft when we shoot. I've already warned
everyone interested in my images that my physique isn't as lean as
it normally is and I have left them with an option to re-shoot when I'm
on the cut. Normally I would train my butt off around the photo shoot,
but this time FAME takes precedence as it's my number one priority
this year. Speaking of shooting, etc. I just found out that one of my post
competition images from July of 2003 will be used in slide ads
featured at local AMC theatres. The ads are for one of my gyms and
the ad campaign will be kicking off any day! I know this is not a huge
accomplishment, but it will be fun to see myself on a big screen when
I go to the movies. I'm keeping this thing secret from my man and
when I know the ads are out I will take him to the movies and treat
him to some déjà vu action.
Anyway, enough about that! Let me get back to my workout and
diet regimen for yesterday.
AM:
20 minutes HIIT (running on treadmill)
PM:
Chest
Flat dumbbell bench presses:
20 lb x 12
25 lb x 10
20 lb x 12
25 lb x 10
25 lb x 8
25 lb x 4 supersetted with 12.5 lb x 12
Incline dumbbell bench: Same as flat, but at the end of my last set I performed an additional 12 reps of flat bench dumbbell flys supersetted with 12 reps incline dumbbell flys (using 7.5 lb dumbbells)
Shoulders:
Close grip barbell upright rows
60 lbs x 6 supersetted with 3 cheat reps
60 lbs x 6 supersetted with 3 cheat reps
50 lbs x 8 supersetted with 4 cheat reps
50 lbs x 8 supersetted with 4 cheat reps
40 lbs x 10 supersetted with 5 cheat reps
40 lbs x 10 supersetted with 5 cheat reps
Triceps
Lying Triceps Extensions
20 lb x 12
20 lb x 12
20 lb x 10
25 lb x 8
25 lb x 6
25 lb x 6
Kickbacks
8 lb x 10 supersetted with 5 lb x 10
8 lb x 10 supersetted with 5 lb x 10
8 lb x 10 supersetted with 5 lb x 10
MY DIET:
5:30
½ MATRIX SHAKE
VITAMIN B, C, GLUCOSAMINE, MULTIVITAMIN, 5 GRAMS L-GLUTAMINE
7:45
1 MATRIX SHAKE
11:00
85 GRAMS TUNA
2 CUPS SPINACH; 2 CUPS LETTUCE
3 TABLESPOONS FAT FREE ITALIAN SALAD DRESSING
11 ALMONDS
1:00
85 GRAMS TUNA
4 EGG WHITES
1 TABLESPOON FLAX OIL
2 CUPS PLAIN LETTUCE
3:00
1 SERVING OATMEAL WITH 1 PACKET SPLENDA
4 EGG WHITES
6:00 - POST WORKOUT SHAKE
30 GRAMS ISO-WHEY PROTEIN
50 GRAMS MALTODEXTRIN/DEXTROSE COMBO
5 GRAMS L-GLUTAMINE
VITAMIN C
400 MCG CHROMIUM
MULTIVITAMIN
7:30
120 GRAMS TUNA
3 CUPS PLAIN LETTUCE
1 CUP SPINACH
11 ALMONDS
1 TABLESPOON SAFFLOWER OIL
ZMA ONE HOUR BEFORE BED
DAILY TOTAL:
CALORIES: 2055
FAT: 74 G - 33%
CARBS: 160 G - 28%
PROTEIN: 198 G - 39%
Thu Feb 05, 2004
Why do I feel like crap toooodaaaay?
'cause insomnia got in my waaaaay.
Three hours of sleep is not enouuuugh
Workout tonight will sure be touuuuuugh
I'm so weak and tired it's no fuuuun
I can leg press less than my friend JunFaaaaan
Drinking tons of water, taking lots of siiiiiips
And making lots of bathroom triiiiips
But it's not helping, not a bit
I'm a cranky bitch, so you better spliiiiit
Out of my way you better beeeeeeee
Or you will be greatly sorryyyyy
This is not a threat I do promiiiiiise
Just a friendly warning so you're not pisssed
When I snap at you for no reasoooon
INSOMNIA WAS THE REASON.
I'm having a real rough daaaaayyyy
There will be no journal entry for toooodaaaay
Sat Feb 07, 2004
FINALLY the weekend is here :) I feel much better following my 8 hours of
sleep last night and I am determined to get 8 more tonight so that I can
kick start next week with a bang!
I can't believe I'm already half way through my bulking blitz! Although I
haven't really gained much weight since January 1st, my physique still
underwent quite a bit of transformation. I look a lot harder and tighter,
which means I've lost some fat and replaced it with muscle. Couple of weeks
ago I cleaned up my diet quite a bit and that is making a huge difference in
the way I look. Furthermore, having my muscles fueled by slow burning carbs
is also making a very positive impact on my strength at the gym. I'm still
having a drink or two every weekend and I will continue with this trend
until the end of the month. Even though I'm consuming huge amounts of food,
my meals are still very boring and just because I'm not hungry, doesn't mean
I don't deserve to treat myself to a martini or some red wine on a
weekend...
Speaking of food, today is still not over, so I will post my diet from
yesterday instead:
5:30
1 CUP 1% COTTAGE CHEESE
VITAMIN B, C, GLUCOSAMINE, MULTIVITAMIN, 5 GRAMS L-GLUTAMINE
8:00
1/2 MATRIX SHAKE
10:00
1 SERVING OF OATMEAL;
PROTEIN ISOLATE
1/2 TABLESPOON FLAX OIL
12:00
120 GRAMS TUNA
2 CUPS SPINACH; 2 CUPS LETTUCE
2 TABLESPOONS VINEGAR
1/2 TABLESPOON FLAX SEED OIL
3:00
8 EGG WHITES
1 SERVING OF OATMEAL
2 CUPS PLAIN LETTUCE
6:00 - POST WORKOUT SHAKE
30 GRAMS PROTEIN ISOLATE
50 GRAMS MALTODEXTRIN/DEXTROSE COMBO
5 GRAMS L-GLUTAMINE
VITAMIN C
400 MCG CHROMIUM
MULTIVITAMIN
8:00
4 OZ CHICKEN BREAST
3 CUPS PLAIN LETTUCE
1 CUP BROCCOLI
1 BABY ZUCCHINI
1 TABLESPOON OLIVE OIL
ZMA ONE HOUR BEFORE BED
DAILY TOTAL:
CALORIES: 2012
FAT: 50 G - 23%
CARBS: 151 G - 28%
PROTEIN: 243 G - 49%
My workout called for Back and Bis. I threw in a couple of abdominal
exercises as well. Here is what I did:
BACK
Barbell Row (using 45 lb olympic bar):
30 lb each side x 6 reps
20 lb each side x 6 reps + 3 cheat reps
20 lb each side x 6 reps + 3 cheat reps
15 lb each side x 8 reps + 3 cheat reps
15 lb each side x 8 reps + 3 cheat reps
10 lb each side x 10 reps + 3 cheat reps
10 lb each side x 10 reps + 3 cheat reps
Behind Neck Pulldowns (SUPERSETS)
lbs/reps
set one: 60/10 - 67.5/8 - 75/6
set two: 60/10 - 67.5/8 - 75/6
Lat Pulldown to the front (STRIP SETS)
lbs/reps
60/10 - 50/10 - 45/10
60/10 - 50/10 - 45/10
BIS
Incline Dumbell Curls:
lbs/reps
20/12 - 20/10 - 20/8
Preacher Curls:
lbs/reps
10/10
10/10
10/10
Dumbell Curls:
lbs/reps
30/6
25/8
20/10
ABS:
Vertical Bench Crunches: 15 reps x 3
Swiss ball crunches: 15 reps x 3
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