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The Marta Mathews diaries |
| By
Marta Mathews |
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Tue Feb 10, 2004
I forgot to bring my bulking blitz outline to the gym with me yesterday and I was forced to do my workout from memory.. Turns out I didn't slaughter it as much as I thought I would.
BACK
Back X - BW 12 reps x 3
Wide Grip Pullups - lbs/reps - 50/12 50/10 50/8 50/8 40/6 50/7 60/10
Close Grip Pullups - lbs/reps - 40/8 40/7 50/10 50/8 60/10 60/10
Seated Rows (DROP SETS) - this was supposed to be supersetted with lat
rises, but I didn't since I didn't remember that part, so instead of supersetting I did drop sets by mistake - Still got a great burn though.
Lbs/reps
105/4 - 90/4 - 75/6 - 60/6 - 45/8
105/4 - 90/4 - 75/6 - 60/6 - 45/8
BICEPTS (+Forearms)
Concentration Curl (Drop Sets):
lbs/rep
15/8 - 12.5/8
15/8 - 12.5/8
Barbell Curl:
50 lb x 10
50 lb x 8
50 lb x 6
50 lb x 4
Incline Dumbell Curls (Should have done Lying Curls, but didn't remember
this part)
12.5 lb x 8
12.5 lb x 8
12.5 lb x 8
MY DIET:
7:00
½ MATRIX SHAKE
SMALL APPLE
VITAMIN B, C, GLUCOSAMINE, MULTIVITAMIN, 5 GRAMS L-GLUTAMINE
10:00
1 SERVING OATMEAL
8 EGG WHITES
BLACK COFFEE WITH 1 TEASPOON SUGAR
1:30
2 SLICES WHOLE WEAT BREAD
1 TBLSP MAYO
8 EGG WHITES
4:30 - POST WORKOUT SHAKE
30 GRAMS ISO-WHEY PROTEIN
50 GRAMS MALTODEXTRIN/DEXTROSE COMBO
5 GRAMS L-GLUTAMINE
2 VITAMIN C
400 MCG CHROMIUM
1 MULTIVITAMIN
6:30 -
6 OZ GRILLED CHICKEN
4 CUPS PLAIN LETTUCE
2 CUP SPINACH
1/2 TABLESPOON SAFFLOWER OIL
1 TABLESPOON OLIVE OIL
9:00
1 CUP 1% COTTAGE CHEESE
¼ OZ ALMONDS
DAILY TOTAL:
CALORIES: 2060
FAT: 58 G - 26%
CARBS: 177 G - 32%
PROTEIN: 207 G - 41%
Pretty good day yesterday..
Thu Feb 12, 2004
I finally worked up the guts to come out here and announce how badly I've screwed up my diet yesterday. I was doing perfect with meals 1-5. I was determined to have a chicken salad
and a diet coke when I went out to dinner with some friends, but ended up having beef fajitas with red wine. here is what my whole day looked like:
MY DIET:
7:00 - PERFECT!!
½ CUP COTTAGE CHEESE
1 SCOOP WHEY IN WATER
VITAMIN B, C, GLUCOSAMINE, MULTIVITAMIN, 5 GRAMS L-GLUTAMINE
10:00 - PERFECT!!
1.5 SERVING OATMEAL
1.5 SCOOPS WHEY PROTEIN
BLACK COFFEE WITH 1 PACKET SPLENDA
1:30 - PERFECT!!! GO MARTA GO!!!
4 CUPS SPINACH
½ SWEET POTATO
120 GRAMS TUNA
1 TABLESPOON FLAX OIL
3 TABLESPOONS VINEGAR
3:30 - PERFECT!!!
8 EGG WHITES
½ SWEET POTATO
1 CUP BROCCOLI
6:30 - POST WORKOUT SHAKE - PERFECT!!!
30 GRAMS ISO-WHEY PROTEIN
50 GRAMS MALTODEXTRIN/DEXTROSE COMBO
5 GRAMS L-GLUTAMINE
2 VITAMIN C
400 MCG CHROMIUM
1 MULTIVITAMIN
8:30 - COMPLETELY SCREWED UP!!!!
Sin #1) 4 BEEF FAJITAS (WITH REAL CHEESE, SOUR CREAM, AND 4 TORTILLAS!!!!)
Sin #2) 2 GLASSES OF RED WINE!!!!
Sin #3) WHITE BREAD WITH HONEY BUTTER!!!!!!!
DAILY TOTAL:
CALORIES: 2726!!!!
FAT: 69 G - 23%
CARBS: 252 G - 35%
PROTEIN: 230 G - 34%
My leg workout was awesome! Everything would have been perfect if I did not screw up my dinner ..
Barbell Squats
Warm up: Total weight 95 lbs x 20
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 - 205 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
Lying Leg Curls
Set 1) Double Drop Set - 8 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 60 lbs (no relaxing between those two sets) * This time I managed to complete both sets without stopping, but I hit the ground as soon as I tried to stand up.. Ouch!
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 95 lbs (no relaxing between sets!)
Set 2) Single Drop set - 10 reps at 175 lbs immediately followed by 8 reps at 115 lbs (no relaxing between those two sets)
Hanging Leg Rises - 3 sets of 10
Swiss Ball Crunches - 3 sets of 10
Decline Leg Rises - 3 sets of 15
Sit ups: 3 sets of 10
Again, there will be a small twist to my bulking routine this week as I have another photo shoot coming up next weekend and I will want to come in looking at least semi hard.. This time the pictures will be used for my upcoming website. Woooo hooo!
Fri Feb 13, 2004
TGIF :) I've been having a bad hair day for the last two months, so the highlight of my day was getting some highlights :) Now I actually feel pretty pretty... I didn't go to the gym as today was my day off. So far my diet has been perfect :) I am patiently waiting for my Valentine's Day treat tmrw and I am proud to say I haven't had any chocolates today. Now I'm getting ready for some pre-Valentine's celebration... Got to go :)
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