results to expect anavar

MARIA1221 · Jun 28, 2010

Hi, my name is Maria i'm 5,6 weight 167 had my first competition in bodybuilding placed last did'nt feel ready but trainer wanted me to still show up felt i had to come in tighter and leaner i weight in at 150 i used clen, novaldex. i dont want to compete any nore but i do want to look tighter like the figure girls from before. i train 3 x a week heavy and cardio intervals on the other 3 days diet is 1900 calories

1) 1/2 cup oats 6eggg whites 1 whole egg

post workout
2) 1 scoop whey protein 6oz sweet potatoe
3) 4 oz turkey breast 1 table spoon peanut butter 1/2 cup brown rice veggies 1 cuo
4) 4 oz turkey breast 6 almonds veggies 1 cup 1 tablespoon of flaxseed oil

5) 4 oz chicken or fish or turkey 1 cup of veggies
6) 1 scoop of casein 1 tablespoon flaxseed oil

and 1 gallon of water here are some of my pictures from my competition in march of 28 2010 please give me some advise on anavar i would like to get lean and tight. i have never used it

superqt4u2nv · Jun 28, 2010

MARIA1221 said:
Hi, my name is Maria i'm 5,6 weight 167 had my first competition in bodybuilding placed last did'nt feel ready but trainer wanted me to still show up felt i had to come in tighter and leaner i weight in at 150 i used clen, novaldex. i dont want to compete any nore but i do want to look tighter like the figure girls from before. i train 3 x a week heavy and cardio intervals on the other 3 days diet is 1900 calories

1) 1/2 cup oats 6eggg whites 1 whole egg

post workout
2) 1 scoop whey protein 6oz sweet potatoe
3) 4 oz turkey breast 1 table spoon peanut butter 1/2 cup brown rice veggies 1 cuo
4) 4 oz turkey breast 6 almonds veggies 1 cup 1 tablespoon of flaxseed oil

5) 4 oz chicken or fish or turkey 1 cup of veggies
6) 1 scoop of casein 1 tablespoon flaxseed oil

and 1 gallon of water here are some of my pictures from my competition in march of 28 2010 please give me some advise on anavar i would like to get lean and tight. i have never used it

Welcome to Elite Maria

You did good up there be proud that journey is very hard.

Vars results are great based on your diet yours does look pretty good can you do me a favour and plug it in to FitDay - Free Weight Loss and Diet Journal it is free to sign up for. I just want a more exact idea of your macro break down. Was this your actual contest diet or more off season diet?

One thing about being on var is that you can do increased amounts of cardio with little fear os losing muscle.

MARIA1221 · Jun 29, 2010

Thanks for replying i will do that starting tomorrow i already signed up tonight, i will log my food and workout tomorrow morning.and i will start the var in the mornning how much should i start taking.

superqt4u2nv · Jun 29, 2010

MARIA1221 said:
Thanks for replying i will do that starting tomorrow i already signed up tonight, i will log my food and workout tomorrow morning.and i will start the var in the mornning how much should i start taking.

5mg if you can cut it into 2.5mg that would be great then take another 2.5 mg about 9 hours later.

MARIA1221 · Jun 29, 2010

oops! I already took half today in the morning. i'l do that for tomorrow thanks.

superqt4u2nv said:
5mg if you can cut it into 2.5mg that would be great then take another 2.5 mg about 9 hours later.

MARIA1221 · Jun 29, 2010

Hey, forgot to mention that i have hypoglycimic today my suger drop alot down to 53 is why did this happen anyone know. oh i already did the fitday journal.

MARIA1221 · Jul 5, 2010

Can some one tell me if my workouts are good for the results that i want to aceive.

TuesdayWednesdayThursdayFridaySaturdaySundayMondayChestgrow dayBack Shoulders grow daygrow dayLegsCardio IntervalsTriceps BicepsAbs Calveswarm up 2 minutesAbs Calves 45 seconds high intensity Cardio Cardio Treadmill Stepper 1 minute moderate intensity recovery Intervals Fast pacedHills 10 minutescool down 2 minutes 9 Intervals 20 minutes4 intervals TuesdayWednesdayThursdayFridaySaturdaySundayMondayCardio Fast PacedChestgrow dayBack Legswarm up 2 minutesTriceps Biceps Calveswork 75% of heart Abscheck-inCalves cool down 2 minutes Cardio Stepper Intervals 10 minutesTreadmill Hill Intervals 9 Intervals warm up 2-3 minutes @ 2% grade4 minutes at 4% grade1 minute at 2% grade

MARIA1221 · Jul 5, 2010

Body Part

Exercise

Reps

Weight

Rest

Body Part

Exercise

Reps

Weight

Rest

Body Part

Exercise

Reps

Weight

Rest

Body Part

Exercise

Reps

Weight

Rest

Legs

Leg press

12

2

Chest

Incline DB press

10

2

Back

Hyper extension

12

2

Shoulders

Machine press

10

2

Leg press

12

2

Incline DB press

10

2

increase poundage

Hyper extension

10

2

Machine press

10

2

Leg press

12

2

Incline DB press

10

2

increase poundage

Hyper extension

8

2

Machine press

10

2

Leg press

12

2

Incline DB press

10

2

increase poundage

Hyper extension

6

2

Machine press

10

2

SLDL

12

2

Flat BB press

10

2

Pulldowns

12

2

Bentover lat raises

10

2

SLDL

12

2

Flat BB press

10

2

increase poundage

Pulldowns

10

2

Bentover lat raises

10

2

SLDL

12

2

Flat BB press

10

2

increase poundage

Pulldowns

8

2

Bentover lat raises

10

2

SLDL

12

2

Cable crossovers

10

2

increase poundage

Pulldowns

6

2

Bentover lat raises

10

2

Extensions

12

2

Cable crossovers

10

2

Seated row

12

2

Lateral raises

12

2

Extensions

12

2

increase poundage

Seated row

10

2

Lateral raises

12

2

Extensions

12

2

Triceps

Triceps dips

10

2

increase poundage

Seated row

8

2

Lateral raises

12

2

Extensions

12

2

Triceps dips

10

2

increase poundage

Seated row

6

2

Triceps dips

10

2

Abs

Lying pelvic lift

15

1

Calves

Standing calves

12

2

Triceps dips

10

2

Biceps

Straight bar curls

10

2

Lying pelvic lift

15

1

increase poundage

Standing calves

10

2

EZ bar lying tri ext

10

2

Straight bar curls

10

2

Lying pelvic lift

15

1

increase poundage

Standing calves

8

2

EZ bar lying tri ext

10

2

Straight bar curls

10

2

Elbow to knee

15

1

increase poundage

Standing calves

6

2

EZ bar lying tri ext

10

2

Straight bar curls

10

2

Elbow to knee

15

1

Seated calves

30

2

EZ bar lying tri ext

10

2

Alt DB curls

10

2

Elbow to knee

15

Seated calves

30

2

Pushdowns

12

2

Alt DB curls

10

2

Pushdowns

12

2

Alt DB curls

10

2

Alt DB curls

10

2

Abs

Decline sit-ups

15

1

Hammer curls

10

2

Take all sets to failure

Decline sit-ups

15

1

Hammer curls

10

2

Decline sit-ups

15

1

Hammer curls

10

2

Butterfly crunches

15

1

Hammer curls

10

2

Butterfly crunches

15

1

Butterfly crunches

15

Calves

Seated calves

30

2

Seated calves

30

2

Standing calves

10

2

increase poundage

Standing calves

8

2

increase poundage

Standing calves

6

2

Each body part begins with a compound exercise for best muscle stimulation.

Standing calves

6

Each week focus on using more weight than you did the previous week.

Focus on controlling the weight.

If you don't know certain exercises you can find most of the listed here:

If you are still unsure of an exercise or have questions, e-mail me.

You can print the outlines so you can fill it out each training day.

Week #2

HEAVY LEG DAY

Date:

Week:

Date:

Week:

Date:

Week:

Date:

Week:

Body Part

Exercise

Reps

Weight

Rest

Body Part

Exercise

Reps

Weight

Rest

Body Part

Exercise

Reps

Weight

Rest

Body Part

Exercise

Reps

Weight

Rest

Legs

Squats

8

2

Chest

Incline DB press

10

2

Back

Hyper extension

12

2

Shoulders

Machine press

10

2

Squats

8

2

Incline DB press

10

2

increase poundage

Hyper extension

10

2

Machine press

10

2

Squats

8

2

Incline DB press

10

2

increase poundage

Hyper extension

8

2

Machine press

10

2

Leg curls

8

2

Incline DB press

10

2

increase poundage

Hyper extension

6

2

Machine press

10

2

Leg curls

8

2

Flat BB press

10

2

Pulldowns

12

2

Bentover lat raises

10

2

Leg curls

8

2

Flat BB press

10

2

increase poundage

Pulldowns

10

2

Bentover lat raises

10

2

Hack squats

8

2

Flat BB press

10

2

increase poundage

Pulldowns

8

2

Bentover lat raises

10

2

Hack squats

8

2

Cable crossovers

10

2

increase poundage

Pulldowns

6

2

Bentover lat raises

10

2

Cable crossovers

10

2

DB rows

12

2

Lateral raises

12

2

Calves

Standing calves

12

2

increase poundage

DB rows

10

2

Lateral raises

12

2

increase poundage

Standing calves

10

2

Triceps

Triceps dips

10

2

increase poundage

DB rows

8

2

Lateral raises

12

2

increase poundage

Standing calves

8

2

Triceps dips

10

2

increase poundage

DB rows

6

2

increase poundage

Standing calves

6

2

Triceps dips

10

2

Abs

Lying pelvic lift

15

1

Seated calves

30

2

Triceps dips

10

2

Biceps

Straight bar curls

10

2

Lying pelvic lift

15

1

Seated calves

30

EZ bar lying tri ext

10

2

Straight bar curls

10

2

Lying pelvic lift

15

1

EZ bar lying tri ext

10

2

Straight bar curls

10

2

Elbow to knee

15

1

EZ bar lying tri ext

10

2

Straight bar curls

10

2

Elbow to knee

15

1

EZ bar lying tri ext

10

2

Alt DB curls

10

2

Elbow to knee

15

Pushdowns

12

2

Alt DB curls

10

2

Pushdowns

12

2

Alt DB curls

10

2

Alt DB curls

10

2

Abs

Decline sit-ups

15

1

Hammer curls

10

2

Decline sit-ups

15

1

Hammer curls

10

2

Decline sit-ups

15

1

Hammer curls

10

2

Butterfly crunches

15

1

Hammer curls

10

2

Butterfly crunches

15

1

Butterfly crunches

15

Calves

Seated calves

30

2

Seated calves

30

2

Standing calves

10

2

increase poundage

Standing calves

8

2

increase poundage

Standing calves

6

2

Standing calves

6

2

Week #3

Date:

Week:

Date:

Week:

Date:

Week:

Date:

Week:

Body Part

Exercise

Reps

Weight

Rest

Body Part

Exercise

Reps

Weight

Rest

Body Part

Exercise

Reps

Weight

Rest

Body Part

Exercise

Reps

Weight

Rest

Legs

Leg press

15

2

Chest

Incline DB press

10

2

Back

Deadlift

12

2

Shoulders

Machine press

10

2

Leg press

15

2

Incline DB press

10

2

increase poundage

Deadlift

10

2

Machine press

10

2

Leg

15

2

Incline DB press

10

2

increase poundage

Deadlift

8

2

Machine press

10

2

Leg curls

15

2

Incline DB press

10

2

increase poundage

Deadlift

6

2

Machine press

10

2

Leg curls

15

2

Flat BB press

10

2

Pulldowns

12

2

Bentover lat raises

10

2

Leg curls

15

2

Flat BB press

10

2

increase poundage

Pulldowns

10

2

Bentover lat raises

10

2

Leg extensions

15

2

Flat BB press

10

2

increase poundage

Pulldowns

8

2

Bentover lat raises

10

2

Leg extensions

15

2

Cable crossovers

10

2

increase poundage

Pulldowns

6

2

Bentover lat raises

10

2

Leg extensions

15

2

Cable crossovers

10

2

T bar rows

12

2

Lateral raises

12

2

Lunges

20

2

increase poundage

T bar rows

10

2

Lateral raises

12

2

Lunges

20

2

Triceps

Triceps dips

10

2

increase poundage

T bar rows

8

2

Lateral raises

12

2

Triceps dips

10

2

increase poundage

Seated rows

6

2

Calves

Standing calves

12

2

Triceps dips

10

2

Abs

Lying pelvic lift

15

1

increase poundage

Standing calves

10

2

Triceps dips

10

2

Biceps

Straight bar curls

10

2

Lying pelvic lift

15

1

increase poundage

Standing calves

8

2

EZ bar lying tri ext

10

2

Straight bar curls

10

2

Lying pelvic lift

15

1

increase poundage

Standing calves

6

2

EZ bar lying tri ext

10

2

Straight bar curls

10

2

Elbow to knee

15

1

Seated calves

30

2

EZ bar lying tri ext

10

2

Straight bar curls

10

2

Elbow to knee

15

1

Seated calves

30

EZ bar lying tri ext

10

2

Drag curls

10

2

Elbow to knee

15

Pushdowns

12

2

Drag curls

10

2

Pushdowns

12

2

Drag curls

10

2

Drag curls

10

2

Abs

Decline sit-ups

15

1

Hammer curls

10

2

Decline sit-ups

15

1

Hammer curls

10

2

Decline sit-ups

15

1

Hammer curls

10

2

Butterfly crunches

15

1

Hammer curls

10

2

Butterfly crunches

15

1

Butterfly crunches

15

Calves

Seated calves

30

2

Seated calves

30

2

Standing calves

10

2

increase poundage

Standing calves

8

2

increase poundage

Standing calves

6

2

Standing calves

6

2

Week #4

Date:

Week:

Date:

Week:

Date:

Week:

Date:

Week:

Body Part

Exercise

Reps

Weight

Rest

Body Part

Exercise

Reps

Weight

Rest

Body Part

Exercise

Reps

Weight

Rest

Body Part

Exercise

Reps

Weight

Rest

Legs

Squats

8

2

Chest

Incline machine

10

2

Back

Deadlift

12

2

Shoulders

DB press

10

2

Squats

8

2

Incline machine

10

2

increase poundage

Deadlift

10

2

DB press

10

2

SLDL

8

2

Incline machine

10

2

increase poundage

Deadlift

8

2

DB press

10

2

SLDL

8

2

Incline machine

10

2

increase poundage

Deadlift

6

2

DB press

10

2

Hack squats

8

2

Flat DB press

10

2

Pulldowns

12

2

Arnold press

10

2

Hack squats

8

2

Flat DB press

10

2

increase poundage

Pulldowns

10

2

Arnold press

10

2

Extensions

20

2

Flat DB press

10

2

increase poundage

Pulldowns

8

2

Arnold press

10

2

Extensions

20

2

Incline DB flys

10

2

increase poundage

Pulldowns

6

2

Arnold press

10

2

Incline DB flys

10

2

Bentover DB row

12

2

Lateral raises

12

2

Calves

Standing calves

12

2

increase poundage

Bentover DB row

10

2

Lateral raises

12

2

increase poundage

Standing calves

10

2

Triceps

Triceps dips

10

2

increase poundage

Bentover DB row

8

2

Lateral raises

12

2

increase poundage

Standing calves

8

2

Triceps dips

10

2

increase poundage

Seated rows

6

2

increase poundage

Standing calves

6

2

Triceps dips

10

2

Abs

Lying pelvic lift

15

1

Seated calves

30

2

Triceps dips

10

2

Biceps

EZ bar curl

10

2

Lying pelvic lift

15

1

Seated calves

30

EZ bar lying tri ext

10

2

EZ bar curl

10

2

Lying pelvic lift

15

1

EZ bar lying tri ext

10

2

EZ bar curl

10

2

Elbow to knee

15

1

EZ bar lying tri ext

10

2

EZ bar curl

10

2

Elbow to knee

15

1

EZ bar lying tri ext

10

2

Alternate DB curls

10

2

Elbow to knee

15

Kickbacks

12

2

Alternate DB curls

10

2

Kickbacks

12

2

Alternate DB curls

10

2

Alternate DB curls

10

2

Abs

Decline sit-ups

15

1

Hammer curls

10

2

Decline sit-ups

15

1

Hammer curls

10

2

Decline sit-ups

15

1

Hammer curls

10

2

Butterfly crunches

15

1

Hammer curls

10

2

Butterfly crunches

15

1

Butterfly crunches

15

Calves

Seated calves

30

2

Seated calves

30

2

Standing calves

10

2

increase poundage

Standing calves

8

2

increase poundage

Standing calves

6

2

please let me know what you think of this workout for what i want to acheive lean out reduce as much fat model or figure look.

trex74 · Jul 5, 2010

it's a little hard to understand...try typing instead of copy and paste- somethings not working here.

MARIA1221 · Jul 8, 2010

sorry!
mon- legss
leg press 4 sets 12 reps 2 min rest

SLDL 4 SETS 12 REPS 2 MIN REST

LEG EXTENSIONS 4 SETS 2 MIN REST

CALVES STANDING 6 SETS REPS- 12-10-8-6-30-30 2 MIN REST

TUES CHEST
INCLINE DB PRESS 4 SETS 10 REPS
FLAT BB PRESS 3 SETS 10 REPS
CABLE CROSSOVERS 2 SETS 10 REPS

TRICEPS DIPS 10 REPS
EZ BAR LYING TRI EXT. 10 REPS 4 SETS
PUCH DOWNS 12 REPS 2 SETS

ABS DECLINE SIT-UPS 3 SETS 15 REPS
BUTTERFLYS CRUNCHES 3 SETS 15 REPS

THURS BACK BICEP CALVES

BACK HYPER EXTENSION 4 SETS REPS 12-10-8-6
PULLDOWNS 4 SETS REPS 12-10-8-6
SEATED ROWS 4 SETS REPS 12-10-8-6
BICEPS STRAIGHT BAR CURLS 4 SETS REPS 10
ALT DB CURLS 4 SETS 10 REPS
HAMMER CURLS 10 REPS 4 SETS

CALVES 6 SETS REPS 30-30-10-8-6-6

FRI SHOULDERS ABS

MACHINE PRESS 4 SETS 10 REPS
BENTOVER LAT RAISES 10 REPS
LATERAL RAISES 3 SETS 12 REPS
LYING PELVIC LIFT 15 REPS 3 SETS
ELBOW TO KNEE 15 REPS 3 SETS

results to expect anavar

MARIA1221

New member

superqt4u2nv

Elite

MARIA1221

New member

superqt4u2nv

Elite

MARIA1221

New member

MARIA1221

New member

MARIA1221

New member

MARIA1221

New member

trex74

whatev

MARIA1221

New member

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