Scorpio's '06 Log

[iceprincess]

Totals: CAL 1254, FAT 45, CARB 121, PRO 79 (crap!) ((f35%, c38%, p27% )

Slacking on the protein are we.....??

Are we still on for tomorrow??

 

[Roonytunes]

2 Cranberry

I've been meaning to ask you this...when you say 2 cranberry or 4 cranberry, do you mean the fruit? They are tiny, so why only 2 or 4? (When I eat blueberries, I eat 1/4 cup as my minimum serving)

 

[scorpiogirl]

I've been meaning to ask you this...when you say 2 cranberry or 4 cranberry, do you mean the fruit? They are tiny, so why only 2 or 4? (When I eat blueberries, I eat 1/4 cup as my minimum serving)

I take Cranberry in pill form for UTI prevention.

 

[scorpiogirl]

Slacking on the protein are we.....??

Are we still on for tomorrow??

Yes, I was a slacker yesterday, fo sho! Bad me, BAD ME!!! lol

OH.....IT'S ON - MOST DEFINITELY - IT'S ON!!!!!!!!!!

 

[scorpiogirl]

Sun. 01-22-06 CHEAT DAY & OFF DAY

8:00 AM
EC Stack

8:30 AM
Chicken Broccoli Bake

12:00 PM
Handfull Cashews

1:00 PM
ON Pro Complex Protein Shake (no glut)

5:00 PM
Lasanga
Garlic Toast
French Fries

7:00 PM
Chocolate PB Cheesecake w/Choc Protein (in receipe thread)
w/a cut up banana on top

Totals: ???????????????????????????????

 

[scorpiogirl]

Mon. 01-23-06 START BULKING

7:15 AM
EC Stack

9:15 AM
1.5 C Chicken Broccoli Bake
2 Cranberry, 1 Echinacea

 

[nelmsjer]

Mon. 01-23-06 START BULKING

7:15 AM
EC Stack

9:15 AM
1.5 C Chicken Broccoli Bake
2 Cranberry, 1 Echinacea

Kill the EC Stack, girl. It's time to GAIN.

 

[scorpiogirl]

Kill the EC Stack, girl. It's time to GAIN.

I don't think I can do that. It's either cut the stack or start chugging coffee. Which is better?!?! lol

Question for you Nelms.......I started this new program with the training, as you know. I'm doing 6 sets per body part with it. My question is, am I supposed to be increasing the weight like I always did - or decrease the weight a little as I'm training that part 2x a week?

 

[nelmsjer]

Overcome your addiction. I'm politely serious. As a matter of fact, I'll make a deal with you. I'm hooked on Diet Cokes right now. I need to stop, and I know it. You need to stop on the EC stack until you cut again months down the road, and you know it. Set a date to stop, and we'll both quit cold turkey. Let me know...

You have asked an excellent question that is going to take some time to answer. I am about to take my lovely wife to our metal box (home, sweet home) for the evening, but I promise both you and Mermaid some detailed responses tomorrow. If you could help me today, let me know what your new workout program is going to be, and we'll tweak it and refine it (if needed!).

 

[scorpiogirl]

Overcome your addiction. I'm politely serious. As a matter of fact, I'll make a deal with you. I'm hooked on Diet Cokes right now. I need to stop, and I know it. You need to stop on the EC stack until you cut again months down the road, and you know it. Set a date to stop, and we'll both quit cold turkey. Let me know...

You have asked an excellent question that is going to take some time to answer. I am about to take my lovely wife to our metal box (home, sweet home) for the evening, but I promise both you and Mermaid some detailed responses tomorrow. If you could help me today, let me know what your new workout program is going to be, and we'll tweak it and refine it (if needed!).

Hmmmmm, I'll have to think about that cold turkey thing. Actually, the only way I know how to quit "anything" is cold turkey. I just don't have the personality to do a little here and do a little there. I'll think about that one.....

This was my schedule last week:
Monday - Back & Shoulders
Tuesday - Chest & Abs
Wednesday - Bis & Tris
Thursday - Legs
Friday - Shoulders & Back
Saturday - Chest & Abs
Sunday - off
Today - Bis & Tris
Tomorrow - Legs

and on and on......My legs were still sore yesterday from Thursday, which is what prompted my question. I don't want to over train.

 

[*Bunny*]

Hmmmmm, I'll have to think about that cold turkey thing. Actually, the only way I know how to quit "anything" is cold turkey. I just don't have the personality to do a little here and do a little there. I'll think about that one.....

SG, why don't you just cycle the Ephedrine with Cardio Breeze? 2 weeks on EC / 2 weeks on CB and give your receptors a break. Since CB doesn't use the same mechanism as ephedrine it is an effective replacement and may overshadow any withdrawl symptoms you "think" you are going to have.

If you want to get technical:
"Cardio Breeze is not reliant on beta-agonism. With ephedrine there is severe down regulation of the beta adrenoceptor, with the removal of ephedrine natural stimulus is "muted" because of that down regulation. Since CB is not reliant on beta-agonism for its effects it is an effective taper or replacement when coming off ephedrine."

Your body will thank you and you will see better results while using the Ephedra if you cycle it properly.

 

[scorpiogirl]

SG, why don't you just cycle the Ephedrine with Cardio Breeze? 2 weeks on EC / 2 weeks on CB and give your receptors a break. Since CB doesn't use the same mechanism as ephedrine it is an effective replacement and may overshadow any withdrawl symptoms you "think" you are going to have.

If you want to get technical:
"Cardio Breeze is not reliant on beta-agonism. With ephedrine there is severe down regulation of the beta adrenoceptor, with the removal of ephedrine natural stimulus is "muted" because of that down regulation. Since CB is not reliant on beta-agonism for its effects it is an effective taper or replacement when coming off ephedrine."

Your body will thank you and you will see better results while using the Ephedra if you cycle it properly.

Thanks, Bunny! I'll start today. Got my CB right here with me along with all my other supps. Thanks for the suggestion!

 

[*Bunny*]

Thanks, Bunny! I'll start today. Got my CB right here with me along with all my other supps. Thanks for the suggestion!

There are times when THAT is the only thing getting my @$$ outta bed... I often set my alarm for 4:15 - 4:30 to take the CB, lay back down, and I'm UP 30-45 minutes later.

Since I don't use E, after 2-3 weeks, if I'm up to 2 CB + 1 TREX or 3 CB, then I know it's time for a break. After that 2 weeks off, I can feel it working again.

Should work great for you and your energy and you don't have to give anything up, just find a different way to get it.

 

[scorpiogirl]

There are times when THAT is the only thing getting my @$$ outta bed... I often set my alarm for 4:15 - 4:30 to take the CB, lay back down, and I'm UP 30-45 minutes later.

Since I don't use E, after 2-3 weeks, if I'm up to 2 CB + 1 TREX or 3 CB, then I know it's time for a break. After that 2 weeks off, I can feel it working again.

Should work great for you and your energy and you don't have to give anything up, just find a different way to get it.

The thing I found with the CB is that it takes 3 to equal my stack and it upsets my stomach if empty. The stomach thing isn't an issue now, because I'm not doing any cardio. We'll see how many it takes to get me going.....lol

 

[*Bunny*]

The thing I found with the CB is that it takes 3 to equal my stack and it upsets my stomach if empty. The stomach thing isn't an issue now, because I'm not doing any cardio. We'll see how many it takes to get me going.....lol

Hmm, I've noticed that too on a couple of occasions, you can either split the dose apart a little (take one every 10-15 minutes before you hit the gym to see how that works instead of all at once) OR do you have any T-Rex? You can try the 2CB:1TREX (**WARNING** for those wondering I do not suggest anyone try this stack if they cannot handle stims)

 

[scorpiogirl]

Hmm, I've noticed that too on a couple of occasions, you can either split the dose apart a little (take one every 10-15 minutes before you hit the gym to see how that works instead of all at once) OR do you have any T-Rex? You can try the 2CB:1TREX (**WARNING** for those wondering I do not suggest anyone try this stack if they cannot handle stims)

Well, I'll see how the CB goes by itself and if I need a little more, I'll order some T-REX. You know, for the longest time, it was hard for me to handle the EC Stack. You'd never know that now! lol

 

[scorpiogirl]

Mon. 01-23-06 START BULKING

7:15 AM
EC Stack

9:15 AM
1.5 C Chicken Broccoli Bake
2 Cranberry, 1 Echinacea

11:45 AM
1 Cup Cottage Cheese
1 Cup Blueberries
2 Sesapure

 

[*Bunny*]

Ouuu, so what are your plans for the bulking diet/training wise. Anything specifically laid out yet? (Did I miss it? )

 

[scorpiogirl]

Ouuu, so what are your plans for the bulking diet/training wise. Anything specifically laid out yet? (Did I miss it? )

No, you didn't miss it! I haven't really said much about it. I'm going to up my calories (obviously), but I'm not sure how much yet. Any suggestions? I was thinking 300-500 calories to start and see how I do with that.

I have my trusted Sesapure here. Going to continue with the ON Pro Complex Shakes w/Glut and I'm going to throw in Creatine during bulking. I've changed up my training a little bit and am waiting on a response from Nelms. Feel free to add your 2 cents.

I had bulked and cut before EF, but I've found so much useful info. here that I think I need to ask about what I'm doing instead of just doing it like I use to. My diet before was not clean like it is now and I was training 1 body part per day back then too. I've switched to two muscle groups per day and I'm trying to get 2 training sessions per muscle group per week. No cardio.

Any thoughts?

 

[*Bunny*]

No, you didn't miss it! I haven't really said much about it. I'm going to up my calories (obviously), but I'm not sure how much yet. Any suggestions? I was thinking 300-500 calories to start and see how I do with that.

I have my trusted Sesapure here. Going to continue with the ON Pro Complex Shakes w/Glut and I'm going to throw in Creatine during bulking. I've changed up my training a little bit and am waiting on a response from Nelms. Feel free to add your 2 cents.

I had bulked and cut before EF, but I've found so much useful info. here that I think I need to ask about what I'm doing instead of just doing it like I use to. My diet before was not clean like it is now and I was training 1 body part per day back then too. I've switched to two muscle groups per day and I'm trying to get 2 training sessions per muscle group per week. No cardio.

Any thoughts?

I have never bulked and Cut before, so this has just been experimenting ...

Not saying you should do this, but giving you some ideas. When I went from what I looked like in April to August, I was eating 2500 - 2800 cals EASY, if not more. I left the one BP/day, still did cardio (BUT Sprints, PLYO stuff) and did something like the following (I may change this later as I'm going off memory here):

MONDAYS & THURSDAYS – Chest & Tri’s
TUESDAYS & FRIDAYS – Back & Bi’s
WEDNESDAYS & SATURDAYS – Legs & Shoulders
SUNDAY - Rest

I had a training partner at the time, so we mixed things up alot to meet both our goals, and to challenge one another.

I will say I basically did 3 exercises per body group for 4 sets, except on Leg Day It was 5-6 exercises for legs & 4 exercise for shoulders (again for 4 sets). I blew up, I didn't burn out.

Cardio, you may want to incorporate plyo explosive movements, maybe 3 x week.

Abs - 2 - 3 x a week as well

 

[scorpiogirl]

I have never bulked and Cut before, so this has just been experimenting ...

Not saying you should do this, but giving you some ideas. When I went from what I looked like in April to August, I was eating 2500 - 2800 cals EASY, if not more. I left the one BP/day, still did cardio (BUT Sprints, PLYO stuff) and did something like the following (I may change this later as I'm going off memory here):

MONDAYS & THURSDAYS – Chest & Tri’s
TUESDAYS & FRIDAYS – Back & Bi’s
WEDNESDAYS & SATURDAYS – Legs & Shoulders
SUNDAY - Rest

I had a training partner at the time, so we mixed things up alot to meet both our goals, and so challenge one another.

I will say I basically did 3 exercises per body group for 4 sets, except on Leg Day It was 5-6 for legs & 4 for shoulders.

Cardio you may want to incorporate plyo explosive movements, maybe 3 x week.

You weren't still sore at all when starting the 2nd session per week? I trained legs Thursday last week and they were still sore yesterday. Chest does the same thing for me. It will be sore 3-4 days. The other stuff I can do 2x a week heavy and they really don't stay sore as long.

Keep in mind I'm 5'4" and 119 right now.....should I be jumping my calories up quickly, or gradually? I don't want to overdo it and cause more fat gain than need be. I'm not gonna' miss any questions here!!! lol I'm only doing this for 8-10 weeks so I can start cutting again before summer, so I need to hit it hard and heavy.

 

[*Bunny*]

You weren't still sore at all when starting the 2nd session per week? I trained legs Thursday last week and they were still sore yesterday. Chest does the same thing for me. It will be sore 3-4 days. The other stuff I can do 2x a week heavy and they really don't stay sore as long.

Keep in mind I'm 5'4" and 119 right now.....should I be jumping my calories up quickly, or gradually? I don't want to overdo it and cause more fat gain than need be. I'm not gonna' miss any questions here!!! lol I'm only doing this for 8-10 weeks so I can start cutting again before summer, so I need to hit it hard and heavy.

I think gradually increasing cals will be best for you, so you don’t start feeling too full, or sick to your stomach etc. But if you're hungry, by all means EAT, esp. with the different routine, heavier weights, etc…. you’re muscles will be hungry

Like the others, I didn’t have a set plan for increasing my cals, it just kind of happened. 1800, 2000, 2200, 2400 and on up. I may be able to establish SOME type of pattern if I look back at my logs (my personal ones, not the ones on EF, sometimes I may not have gotten a chance to update those as I did the originals).

I think increments of 200 is safe, and if you’re still hungry at the end of the day/week, that’s probably your body telling you, you need more food. Does that make sense?

I don’t particularly remember anything being TOO sore, except my hip flexors & upper leg muscles from sprinting. I used the hot tub A LOT.

 

[scorpiogirl]

I think gradually increasing cals will be best for you, so you don’t start feeling too full, or sick to your stomach etc. But if you're hungry, by all means EAT, esp. with the different routine, heavier weights, etc…. you’re muscles will be hungry

Like the others, I didn’t have a set plan for increasing my cals, it just kind of happened. 1800, 2000, 2200, 2400 and on up. I may be able to establish SOME type of pattern if I look back at my logs (my personal ones, not the ones on EF, sometimes I may not have gotten a chance to update those as I did the originals).

I think increments of 200 is safe, and if you’re still hungry at the end of the day/week, that’s probably your body telling you, you need more food. Does that make sense?

I don’t particularly remember anything being TOO sore, except my hip flexors & upper leg muscles from sprinting. I used the hot tub A LOT.

I think it's mental, but I'm hungry today! I also forgot my albacore steak at home, damnit! So I'm trying to keep myself full with what I have here, which isn't much. I want my protein to stay right at 50%, and all the stuff I have here has too much fat in it to do that! GRRRRRRRRRRRR!

 

[Roonytunes]

SG, I don't know anything about bulking, but just wanted to send my best wishes as you start on this new phase. I'm excited to see your transformation and have no doubt you'll be able to meet your new goals with your determination and dedication.

 

[mermaid]

SG, I don't know anything about bulking, but just wanted to send my best wishes as you start on this new phase. I'm excited to see your transformation and have no doubt you'll be able to meet your new goals with your determination and dedication.

Absolutely what she said ^^^

 

[Miss24k]

SG just wanted to give you my 2 cents on your increase in cals for bulking.

Please do it gradually, I did it by jumping up my cals right away and well I learned never to do it that way again. lol

You have you get those cals up, but do it in steps.

Good luck

 

[*Bunny*]

SG just wanted to give you my 2 cents on your increase in cals for bulking.

Please do it gradually, I did it by jumping up my cals right away and well I learned never to do it that way again. lol

You have you get those cals up, but do it in steps.

Good luck

I was waiting for you ...

 

[scorpiogirl]

Thanks, Roony & Mermaid!!!!!

Miss24k - that's what I was thinking. Somewhere between 200-500 the first week or 2 and increase as needed from there? I'm just so excited to EAT you have NO IDEA!!!! lol

 

[Miss24k]

Thanks, Roony & Mermaid!!!!!

Miss24k - that's what I was thinking. Somewhere between 200-500 the first week or 2 and increase as needed from there? I'm just so excited to EAT you have NO IDEA!!!! lol

Oh I think I have an idea lol.

Yes that sounds good, start by increasing by 200 cals and see how it goes, and keep increasing from there. This way you won't blow up lol.

Now that you will be starting "your bulking" I'll pop in more often, since I know it's your first time

 

[scorpiogirl]

Oh I think I have an idea lol.

Yes that sounds good, start by increasing by 200 cals and see how it goes, and keep increasing from there. This way you won't blow up lol.

Now that you will be starting "your bulking" I'll pop in more often, since I know it's your first time

Well, 2nd time - but first time doing it RIGHT! I appreciate your stopping in! I'm sure I'll be asking lots more questions!!!

I made REALLY good gains my first time (about 10 lbs of muscle - yah, I was tiny), but my diet wasn't as clean as it should have been. I'm thinking this time, I should get a better result with the help from "my girls"!!!! .

 

[iceprincess]

Well, 2nd time - but first time doing it RIGHT! I appreciate your stopping in! I'm sure I'll be asking lots more questions!!!

I made REALLY good gains my first time (about 10 lbs of muscle - yah, I was tiny), but my diet wasn't as clean as it should have been. I'm thinking this time, I should get a better result with the help from "my girls"!!!! .

When you bulked before and made gains of 10lbs LBM, how much extra weight did you put on to acheive that 10lbs of LBM? I realize that everyone is different, but I am really trying to figure out how much longer I should remain on my bulking cycle (since this is my first time to EVER bulk)

 

[scorpiogirl]

When you bulked before and made gains of 10lbs LBM, how much extra weight did you put on to acheive that 10lbs of LBM? I realize that everyone is different, but I am really trying to figure out how much longer I should remain on my bulking cycle (since this is my first time to EVER bulk)

19 lbs!!!!
This time, I hope to keep that down a little. I'm not sure if I want TEN lbs this time, but I do know I'm not willing to let myself go above 16-18% bf. I don't know if that's possible, but I'm gonna try! If I can't do it, I'll wait until next winter to bulk. I only have until mid April to get what I can get and then I'm cutting again. We'll see how it goes!

 

[mermaid]

OMG - you're up! What time is it there? I'm just going to bed!!!

 

[scorpiogirl]

OMG - you're up! What time is it there? I'm just going to bed!!!

7:50 AM lol

 

[scorpiogirl]

Originally Posted by scorpiogirl
Mon. 01-23-06 START BULKING

7:15 AM
EC Stack

9:15 AM
1.5 C Chicken Broccoli Bake
2 Cranberry, 1 Echinacea

11:45 AM
1 Cup Cottage Cheese
1 Cup Blueberries
2 Sesapure

2:30 PM
1.5 Cups Chic Broccoli Bake
1 Pc Choc PB Protein Cheesecake
Handfull of Sunflower Seeds
2 Cranberry

6:00 PM
Egg Sandwich (2 Whole Eggs, 2 Pc LC 7 Grain Bread, 1 TBSP Mayo)
2 Sesapure

6:30 PM TRIS & BIS

Cable curls
20#x10, 30#x8, 35#x6

Hammer Curls
15# DBs x 10, 20# DBs x 8, 20# DBs x 8

DB Kickbacks
10# x 10, 12# x 10 - 2 sets

Unilateral Pushdowns
10# x 10, 10# x 9, 10# x 8

8:30 PM
Stuffed Chicken Breast (from recipe thread)
Chicken breast sliced in 1/2, layered in a peice of ham, shreaded cheese, put other half back on top, added 3 pc of precooded bacon and a piece of provolone & bake 30 min. This is the BEST!!!!! (a little salty due to the ham)

 

[nelmsjer]

SG, where is your post workout shake or protein/carb combo immediately after the workout?

And I haven't forgotten. I'm working on it now.

 

[*Bunny*]

It's awfully quite without you around. Where you at woman?

 

[scorpiogirl]

It's awfully quite without you around. Where you at woman?

UGH!!!! I've had a really sh*tty day!!! AOL SUCKS for one, my computer was screwed up at work and I just finally got it all worked out at 2:45 PM. I'm pms-ing (I think), I have an employee who either doesn't listen, or he's dumb! How many frickin' times can you explain something to someone!!!! It's NOT technical, it's acutally how to dilute sanitizing solution!!! Is that stupid or what?!?!?!?!

OK, I'm over it.

Well, just ate a beef & been burrito! God, it was good! I'm supposed to train legs tonight, and I'm just NOT into it! It's only 9-12 sets, so maybe I can get myself siked up here!

 

[*Bunny*]

UGH!!!! I've had a really sh*tty day!!! AOL SUCKS for one, my computer was screwed up at work and I just finally got it all worked out at 2:45 PM. I'm pms-ing (I think), I have an employee who either doesn't listen, or he's dumb! How many frickin' times can you explain something to someone!!!! It's NOT technical, it's acutally how to dilute sanitizing solution!!! Is that stupid or what?!?!?!?!

OK, I'm over it.

Well, just ate a beef & been burrito! God, it was good! I'm supposed to train legs tonight, and I'm just NOT into it! It's only 9-12 sets, so maybe I can get myself siked up here!

Gurrrrrrrl git your hiney to the gym and work those legs dag nabbit

No excuses ... you want those calves to look foxy don't you? Not going to happen sitting around eating burrito's stressing about some jackass (i..e spiking cortisol = fat storage)

 

[scorpiogirl]

Gurrrrrrrl git your hiney to the gym and work those legs dag nabbit

No excuses ... you want those calves to look foxy don't you? Not going to happen sitting around eating burrito's stressing about some jackass (i..e spiking cortisol = fat storage)

LOL!!! I know, I know! YOU'RE RIGHT!!!!!! Just getting my log (paper) all written down and put up here, and then I'll go do it. I did calves this morning - I'm happy I don't have to mess with them tonight.

 

[scorpiogirl]

SG, where is your post workout shake or protein/carb combo immediately after the workout?

And I haven't forgotten. I'm working on it now.

DIdn't need it! I had PLENTY of calories and protein yesterday....just getting ready to post my totals.......

 

[*Bunny*]

[COLOR=BLUE)LOL!!! I know, I know! YOU'RE RIGHT!!!!!! Just getting my log (paper) all written down and put up here, and then I'll go do it. I did calves this morning - I'm happy I don't have to mess with them tonight.[/COLOR]

Thought I'd give it a try ... Missy wasnt here to so I thought I'd give it a shot

Nuttin but luv 4 ya girl

Have a great workout and Hope you have a better day tomorrow

 

[scorpiogirl]

Originally Posted by scorpiogirl
Mon. 01-23-06 START BULKING

7:15 AM
EC Stack

9:15 AM
1.5 C Chicken Broccoli Bake
2 Cranberry, 1 Echinacea

11:45 AM
1 Cup Cottage Cheese
1 Cup Blueberries
2 Sesapure

2:30 PM
1.5 Cups Chic Broccoli Bake
1 Pc Choc PB Protein Cheesecake
Handfull of Sunflower Seeds
2 Cranberry

6:00 PM
Egg Sandwich (2 Whole Eggs, 2 Pc LC 7 Grain Bread, 1 TBSP Mayo)
2 Sesapure

6:30 PM TRIS & BIS

Cable curls
20#x10, 30#x8, 35#x6

Hammer Curls
15# DBs x 10, 20# DBs x 8, 20# DBs x 8

DB Kickbacks
10# x 10, 12# x 10 - 2 sets

Unilateral Pushdowns
10# x 10, 10# x 9, 10# x 8

8:30 PM
Stuffed Chicken Breast (from recipe thread)
Chicken breast sliced in 1/2, layered in a peice of ham, shreaded cheese, put other half back on top, added 3 pc of precooded bacon and a piece of provolone & bake 30 min. This is the BEST!!!!! (a little salty due to the ham)

Totals: CAL 1827, FAT 74, CARB 89, PRO 183 (f38%, c19%, p42%)

yeay! i did it!!!!! I think I went a little to high on the calories to start though. My goal this week is to keep them right at 1700.

 

[scorpiogirl]

Tues. 01-24-06

7:00 AM
1 Medium Banana
3 Cardio Breeze

7:30 AM CALVES

Standing Toe Raises - Smith (85#)
2 sets of 25 - toes straight
2 sets of 25 - toes in
2 sets of 25 - toes out

10:30 AM
1/2 Stuffed Chic Breast
6 oz Yogurt
2 Sessapure

1:30 PM
1/2 Stuffed Chic Breast
2 Cardio Breeze

5:30 PM
1 Beef & Bean Burrito
6 Graham Crackers

7:15 PM LEGS..thank you, Bunns, for the ...be right back!!

 

[scorpiogirl]

Tues. 01-24-06

7:00 AM
1 Medium Banana
3 Cardio Breeze

7:30 AM CALVES

Standing Toe Raises - Smith (85#)
2 sets of 25 - toes straight
2 sets of 25 - toes in
2 sets of 25 - toes out

10:30 AM
1/2 Stuffed Chic Breast
6 oz Yogurt
2 Sessapure

1:30 PM
1/2 Stuffed Chic Breast
2 Cardio Breeze

5:30 PM
1 Beef & Bean Burrito
6 Graham Crackers

7:15 PM LEGS..thank you, Bunns, for the ...be right back!!

SLDLs
95x10, 105x10, 105x10

Leg Curls
35x10, 45x8, 40x8

Leg Extensions
45x10, 60x10, 70x10 (toes up)
70x10 - 3 sets (toes in)

8:30 PM
5 oz Broiled Scallops
2 Graham Crackers

Not sure if I'm done for the night or not - I may need a pro shake still!

SO FAR...
Cal 1470, Fat 48, Carb 129, Pro 119 ... UHHH need something

 

[nelmsjer]

Gurrrrrrrl git your hiney to the gym and work those legs dag nabbit

No excuses ... you want those calves to look foxy don't you? Not going to happen sitting around eating burrito's stressing about some jackass (i..e spiking cortisol = fat storage)

Dang! *Bunny* is playing hard ball! Look out!

 

[nelmsjer]

Okay, there is a lot to cover here, so I better get at it.

First, let's talk about your post workout shake. You really need one, even if it means less food during the day. The research and real world results regarding post workout supplementation is too conclusive to ignore. Simply put, a post workout shake containing maltodextrin, dextrose, and whey protein (preferrably hydrolyzed) will dramatically increase your ability to recover from workouts. The reason is that your muscles have just used all their fuel (carbs), and assuming you have worked out with appropriate intensity, you have also created protein degradation that needs repaired. Getting those simple carbs (malto and dextrose) and simple proteins (hydrolyzed whey) in during and after a workout refills your glucose/glycogen stores and provides proteins for the rebuilding process...both at a time when insulin sensitivity is pretty much perfect. That means, assuming you don't go nuts with the amount of calories on the shake, that those nutrients are used exactly for your intent: fast recovery.

Now, on to the workouts. I am going to assume by the workouts you have posted and the amount of sass that you put out on this board that you are not afraid of free weights or what people think. Let's see if I'm right.

Day 1:
Squats: 5 sets of 7 (5x7)
Hanging Pikes: 4x8
---------
Swiss Ball situps: 3x10
Lunges or Step Ups: 2x10

Day 2:
Bench: 5x7
Bent Row: 5x7
------
DB Incline: 2x10
DB Row: 2x10

Day 3: OFF

Day 4:
Light squats: 2x10
Decline situps: 4x6
Deadlift: 5x6
Russian Twists: 2x10

Day 5:
Pullups: 6x6
Military Press: 5x7
------
Incline Press: 2x10
Preacher curl: 2x10

Day 6: OFF
Day 7: OFF

Let's talk about the program.

The program is based on big exercises, which should be selected whether you are bulking or cutting. Bulking or cutting will work most effectively when the most muscle mass is stimulated, and these exercises will do the job very well. The difference between bulking and cutting depends on 3 things: 1) primarily diet, 3) the amount of cardio performed, and 3) how you perform the exercises. I am bringing this up because you are going to see that I am going to give almost the exact same program to Mermaid. The difference will be the diet, amount of cardio, and how the exercises are performed.

For bulking, which you are doing , we will increase the amount of rest between exercises. Each day (except day 4), I want you to superset the first pair of exercises, except you will take 1 minute between exercises. So, for day 1, it will be squat, 60 seconds rest, hanging pikes, 60 seconds, back to squat, etc. When you are done with those, you'll move into the second paired exercises and treat them the same way. Doing the exercises in this fashion allows some fun neural enhancement tricks to be used, and it also ends up allowing almost 2.5 minutes of rest between the same exercise. Good stuff, for both reasons.

On Day 4, do the exercises in order, with 60 seconds rest between exercises. The squats should be LIGHT. At no point should you reach failure on the squats for this day, ever. Speaking of squats, everything should be well past parallel, as far down as your anatomy will allow without bouncing out of the bottom. When you get to the deadlift, take 2 minutes between sets. I want you straining and moving some weight, but I don’t want you to hit failure. Make sure the deadlifts hit the floor on every rep.

There is a 10% drop in volume and intensity for the second leg workout, so that you can work in a maximum of 2 days cardio without frying your legs. See how nice I am! LOL!

Everything, unless it says DB, is done with a barbell. Full situps on the swiss ball. The decline situps should be weighted.

Finally, let's talk loading and progression. I want the first week to be a learning session. In other words, I don't want you even coming close to hitting failure on ANYTHING. The second week can be a little harder, but still no failure! From that point forward, progression will be completely dependent on your performance. You must keep a journal/log!!! If you make all of your reps for an exercise, then add a SMALL amount of weight when you hit that exercise the next week. When I say small, I mean 2-3 lbs. for upper body exercises, and 5 lbs. for lower body exercises. For upper body, this means you will need to use some microloading techniques. Adjustable ankle weights are perfect for this, and both IP and I will be using them on our next workout program when this one is finished. Simply put 1-1.5 lbs in each ankle weight and put them on the bar just INSIDE the weights (on the same portion where your hands go, but out next to the weights). Consider this: if you run this until mid-April (11 weeks) and were able to add 2 lbs. per week to your upper body exercises in this same rep range, you will have added 22 lbs per exercise. That, in itself, would be an amazing feat, so you see why the micro-loading is so important and useful. Additional microloading techniques can be found here: http://www.geocities.com/elitemadcow1/Topics/Microloading.htm

Let’s see…what else? Sleep will be really important, and your post workout shake will be, as well. Don’t neglect either one, or I’ll have Mr. SG spank you. And you won’t like it.

Ok…fire away!

 

[scorpiogirl]

Okay, there is a lot to cover here, so I better get at it.

First, let's talk about your post workout shake. You really need one, even if it means less food during the day. The research and real world results regarding post workout supplementation is too conclusive to ignore. Simply put, a post workout shake containing maltodextrin, dextrose, and whey protein (preferrably hydrolyzed) will dramatically increase your ability to recover from workouts. The reason is that your muscles have just used all their fuel (carbs), and assuming you have worked out with appropriate intensity, you have also created protein degradation that needs repaired. Getting those simple carbs (malto and dextrose) and simple proteins (hydrolyzed whey) in during and after a workout refills your glucose/glycogen stores and provides proteins for the rebuilding process...both at a time when insulin sensitivity is pretty much perfect. That means, assuming you don't go nuts with the amount of calories on the shake, that those nutrients are used exactly for your intent: fast recovery.

Now, on to the workouts. I am going to assume by the workouts you have posted and the amount of sass that you put out on this board that you are not afraid of free weights or what people think. Let's see if I'm right.

Day 1:
Squats: 5 sets of 7 (5x7)
Hanging Pikes: 4x8
---------
Swiss Ball situps: 3x10
Lunges or Step Ups: 2x10

Day 2:
Bench: 5x7
Bent Row: 5x7
------
DB Incline: 2x10
DB Row: 2x10

Day 3: OFF

Day 4:
Light squats: 2x10
Decline situps: 4x6
Deadlift: 5x6
Russian Twists: 2x10

Day 5:
Pullups: 6x6
Military Press: 5x7
------
Incline Press: 2x10
Preacher curl: 2x10

Day 6: OFF
Day 7: OFF

Let's talk about the program.

The program is based on big exercises, which should be selected whether you are bulking or cutting. Bulking or cutting will work most effectively when the most muscle mass is stimulated, and these exercises will do the job very well. The difference between bulking and cutting depends on 3 things: 1) primarily diet, 3) the amount of cardio performed, and 3) how you perform the exercises. I am bringing this up because you are going to see that I am going to give almost the exact same program to Mermaid. The difference will be the diet, amount of cardio, and how the exercises are performed.

For bulking, which you are doing , we will increase the amount of rest between exercises. Each day (except day 4), I want you to superset the first pair of exercises, except you will take 1 minute between exercises. So, for day 1, it will be squat, 60 seconds rest, hanging pikes, 60 seconds, back to squat, etc. When you are done with those, you'll move into the second paired exercises and treat them the same way. Doing the exercises in this fashion allows some fun neural enhancement tricks to be used, and it also ends up allowing almost 2.5 minutes of rest between the same exercise. Good stuff, for both reasons.

On Day 4, do the exercises in order, with 60 seconds rest between exercises. The squats should be LIGHT. At no point should you reach failure on the squats for this day, ever. Speaking of squats, everything should be well past parallel, as far down as your anatomy will allow without bouncing out of the bottom. When you get to the deadlift, take 2 minutes between sets. I want you straining and moving some weight, but I don’t want you to hit failure. Make sure the deadlifts hit the floor on every rep.

There is a 10% drop in volume and intensity for the second leg workout, so that you can work in a maximum of 2 days cardio without frying your legs. See how nice I am! LOL!

Everything, unless it says DB, is done with a barbell. Full situps on the swiss ball. The decline situps should be weighted.

Finally, let's talk loading and progression. I want the first week to be a learning session. In other words, I don't want you even coming close to hitting failure on ANYTHING. The second week can be a little harder, but still no failure! From that point forward, progression will be completely dependent on your performance. You must keep a journal/log!!! If you make all of your reps for an exercise, then add a SMALL amount of weight when you hit that exercise the next week. When I say small, I mean 2-3 lbs. for upper body exercises, and 5 lbs. for lower body exercises. For upper body, this means you will need to use some microloading techniques. Adjustable ankle weights are perfect for this, and both IP and I will be using them on our next workout program when this one is finished. Simply put 1-1.5 lbs in each ankle weight and put them on the bar just INSIDE the weights (on the same portion where your hands go, but out next to the weights). Consider this: if you run this until mid-April (11 weeks) and were able to add 2 lbs. per week to your upper body exercises in this same rep range, you will have added 22 lbs per exercise. That, in itself, would be an amazing feat, so you see why the micro-loading is so important and useful. Additional microloading techniques can be found here: http://www.geocities.com/elitemadcow1/Topics/Microloading.htm

Let’s see…what else? Sleep will be really important, and your post workout shake will be, as well. Don’t neglect either one, or I’ll have Mr. SG spank you. And you won’t like it.

Ok…fire away!

Thanks for all the info., Nelms! Actually, I just got my program where I want it...and it's VERY similar to what you have suggested, except I DO go to failure occasionally on the muscle groups I really need to stimulate to grow. I'm not doing any cardio right now, but if I see too much of a bf increase, I'll start. I don't have some of the equipment or equipment accessories that you've mentioned, so I would need to improvise there.

Don't have to worry about sleep. I'm a complete B*TCH if I don't get enough anyway!!! lol As far as the protein shakes go, I'm out of protein at the moment (NOT HAPPY), but it's already ordered and on the way. I usually do have the PWO shake w/Glut and I'm adding Creatine now too while bulking. I want to see how my program goes before I change it up, but if I need to tweek it, I'll go with the program you have suggested and see if that improves my result.

Thanks for your efforts here!!!!! MUCH appreciated!

 

[scorpiogirl]

Wed. 01-25-06
Weight 117.5

7:15 AM
1/2 Granny Smith Apple
3 Cardio Breeze
(gotta' eat to take the CB on an empty stomach - this is just a buffer for the CB - banana's don't work)

9:15 AM
1.5 Cups Chic Broccoli Bake
2 Sesapure

11:30 AM
1 Cup Chic Broccoli Bake
2 TBSP ANPB
2 Cardio Breeze, 2 Cranberry

2:30 PM
6 oz Albacore Steak
1 tsp Hot & Sweet Stone Ground Mustard

 

[Roonytunes]

I may have missed this, but what's your recipe for Choc PB Protein Cheesecake? Sounds intriguing to say the least!

 

[*Bunny*]

I may have missed this, but what's your recipe for Choc PB Protein Cheesecake? Sounds intriguing to say the least!

Sure does

SG, how did the 3 CB feel?

I usually have a GS apple too I must have been thinking T-Rex when I suggested the 'nana ... whoopsie =)

 

[scorpiogirl]

I don't think it was you who recommended the banana. It was one of the guys on the CB Feedback thread. I do well with 3....could probably do 4 & be OK. I need to order more!

I'll post the Choc PB Cheesecake recipe in just a few.....I'm training shoulders & back at the moment, but was installing a new keyboard between sets and wanted to try it out, so I stopped in real quick . Be back in a few......

 

[scorpiogirl]

OK, Girls....here's the cheesecake recipe...My comments are in bold print....

Chocolate PB Cheesecake

Crust:
1c.graham cracker crumbs
1-2egg whites (stick with 1 to start)

Filling:
1.5c. cottage cheese
0.5c. skim milk
2scps.chocolate protein powder
2Tbs. peanut butter
2-3pks. splenda
1pk. unflavored gelatin

-Mix together pie crust ingredients and press into a greased 9" pie plate. (I couldn't get mine to go up the sides of the pie pan, so I just left it on the bottom) Bake at 350F for 10-15 minutes or until golden. Let cool.
-Mix together cottage cheese, milk, protein powder, splenda and peanut butter in blender. Blend until smooth.
-Mix gelatin according to directions, then add to blender and mix 15 seconds (My gelatin directions said to mix in salt and lemon juice, which I didn't do and it was fine - also, I wasn't crazy about the wiggly texture after it all set up in the fridge. I think it would be better without the crust and just mixed in a bowl and chilled in the fridge)
-Pour into pie shell and refridgerate until set

This stuff tastes REALLY good!

 

[scorpiogirl]

Wed. 01-25-06
Weight 117.5

7:15 AM
1/2 Granny Smith Apple
3 Cardio Breeze
(gotta' eat to take the CB on an empty stomach - this is just a buffer for the CB - banana's don't work)

9:15 AM
1.5 Cups Chic Broccoli Bake
2 Sesapure

11:30 AM
1 Cup Chic Broccoli Bake
2 TBSP ANPB
2 Cardio Breeze, 2 Cranberry

2:30 PM
6 oz Albacore Steak
1 tsp Hot & Sweet Stone Ground Mustard

5:45 PM
2 Graham Crackers (a little pre-training energy)

6:00 PM SHOULDERS & BACK

DB Shoulder Press 20# DBs
3 sets of 10

Upright Rows
15# DBs x 10, 20# DBs x 10, 20# DBs x 10

DB Rows
15# DBs x 10, 20# DBs x 10 - 2 sets

Good Mornings w/EZ Curl Bar - no weight
3 sets of 12

6:30 PM
Myoplex Cookies & Cream premade shake
I added Glut & Creatine
(this isn't my 1st choice, but my protein powder should be here by Friday, so this is a quick fix until then. I'm not all that crazy about them. I don't like the processed taste)

8:00 PM
1/2 Granny Smith Apple

8:30 PM
1 Cup Spanish Rice
1/2 Stuffed Chic Breast

Totals: CAL 1693, FAT 48, CARB 118, PRO 192 (f26%, c28%,p46%)

 

[iceprincess]

You're looking good Girl!! Great job on taking the EC stack out for a while!!

Eat some of that Chocolate PB Cheesecake for ME!!! heehee YUMMY - I can't wait to get back to the states and try that recipie out.

 

[scorpiogirl]

You're looking good Girl!! Great job on taking the EC stack out for a while!!

Eat some of that Chocolate PB Cheesecake for ME!!! heehee YUMMY - I can't wait to get back to the states and try that recipie out.

When are you coming home?!?!?!?

 

[scorpiogirl]

Thurs. 01-26-06
Weight 117.5

7:00 AM
5 Mini Carrots
3 Cardio Breeze

9:30 AM - STARVING!!!!!
1/2 Stuffed Chic Breast
1 Cup Spanish Rice
2 Sesapure, 2 Cranberry, 1 Echinacea

 

[iceprincess]

When are you coming home?!?!?!?

I know this sounds silly, but we have to be exceptionally careful on this one (security). The best I can tell you is sometime EARLY summer!!!

 

[scorpiogirl]

I know this sounds silly, but we have to be exceptionally careful on this one (security). The best I can tell you is sometime in the EARLY summer!!!

YEAY!!!!

 

[*Bunny*]

I know this sounds silly, but we have to be exceptionally careful on this one (security). The best I can tell you is sometime EARLY summer!!!

That is awesome!!!!

We should totally arrange a mini meet up ...

Maybe?

SG, I'm sure we'll see each other around Treil's show

 

[scorpiogirl]

That is awesome!!!!

We should totally arrange a mini meet up ...

Maybe?

SG, I'm sure we'll see each other around Treil's show

Oh, YAH!!!! I'll be there!!!!!!

 

[Roonytunes]

A mini meet-up sounds great, Bunns!! I would to finally meet some of you fantastic ladies in person.

 

[buffalogal]

A mini meet-up sounds great, Bunns!! I would to finally meet some of you fantastic ladies in person.

Ooh, ooh - I want to come to!!

 

[mermaid]

A mini meet-up sounds great, Bunns!! I would to finally meet some of you fantastic ladies in person.

When this happens you have to PROMISE to PM me some photos so at least I can put faces to you beautiful people.........

I would be there in spirit though.

 

[scorpiogirl]

When this happens you have to PROMISE to PM me some photos so at least I can put faces to you beautiful people.........

I would be there in spirit though.

Awwww, Mermaid! OF COURSE!!! We wouldn't leave you out of the loop!!!!!!

 

[scorpiogirl]

So, is the plan to all hook up at Treil's show (or shows)? THAT would be KOOL !!!!!!!!!!!!!!!

 

[*Bunny*]

So, is the plan to all hook up at Treil's show (or shows)? THAT would be KOOL !!!!!!!!!!!!!!!

Her pre show in June then one in July ... I think it's doable ... Lemme check work schedule for summer ... usually calms down

 

[scorpiogirl]

Thurs. 01-26-06
Weight 117.5

7:00 AM
5 Mini Carrots
3 Cardio Breeze

9:30 AM - STARVING!!!!!
1/2 Stuffed Chic Breast
1 Cup Spanish Rice
2 Sesapure, 2 Cranberry, 1 Echinacea

1:00 PM
4 oz Albacore Steak
1 Cup Raw Cabbage
2 TBSP LC PB (not AN)

4:30 PM
7 Red Pepper Strips
1 oz Sunflower Seeds
3 Cardio Breeze, 1 Echinacea

5:30 PM
1 Serving Hot & Spicy Cheez-Itz (25 crackers)

6:15 PM CHEST & ABS

DB Press 20# DBs
3 sets of 10

DB Flies
15# DBs - 2 sets of 10
12# DBs - 1 set of 10

Leg Raises
3 - 1 Minute Sets

7:00 PM
Premade Myoplex Protein Shake w/Glute & Creatine
- still trying to choke this down!!! YUK!

9:15 PM
1/2 Cup Homemade Chili
2 Sesapure

Totals: CAL 1650, FAT 70, CARB 99, PRO 150 (f39%, c24%, p37%)

...a little low on the protein macro today....

 

[iceprincess]

Her pre show in June then one in July ... I think it's doable ... Lemme check work schedule for summer ... usually calms down

HOW FUN!! I would love to meet all of you and SEE you in person. Where is the show at and what are the dates (July is better )? By then SG and I will be off our bulking diets too!!

 

[iceprincess]

Totals: CAL 1650, FAT 70, CARB 99, PRO 150 (f39%, c24%, p37%)

...a little low on the protein macro today....

Lookin good girl BUT...GET MORE PROTEIN IN!!

 

[scorpiogirl]

HOW FUN!! I would love to meet all of you and SEE you in person. Where is the show at and what are the dates (July is better )? By then SG and I will be off our bulking diets too!!

Her shows are in Michigan. The dates and location are on Treilin's post a page or two back. I know one is in Detroit and I don't remember right now where the 2nd one is. OMG, it would be SOOOO cool if we could all get together!!!

 

[iceprincess]

Her shows are in Michigan. The dates and location are on Treilin's post a page or two back. I know one is in Detroit and I don't remember right now where the 2nd one is. OMG, it would be SOOOO cool if we could all get together!!!

Thanks SG - I will definitely have to check into it and see what we can come up with!! HOW FUN!

 

[scorpiogirl]

Fri. 01-27-06

4:30 AM
2 oz Stuffed Chic Breast smothered in...
.75 Cup Homemade Chili
3 Cardio Breeze, 2 Sesapure

 

[scorpiogirl]

Jeez, I had a bad day! Woke up @ 2:30 AM stressing about money and bills (just added new equipment at the studio - growing pains). Couldn't go back to sleep so I talked to Mermaid, IP & Nelms for a minute, ate took my Sesa & CB - and guess what - I went back to sleep for another hour around 6 AM - YES, AFTER TAKING 3 FREAKIN' CB'S!!! lol I's was tyred!!!!

Anyway, I get to the studio, tan, and then didn't have time to put my makeup on until around 11:00 AM. So I just sit down to put on my makeup and - you know how I'm always bitchin' about how AOL sucks - the Comcast guy walks in to hook up my high speed internet. So I'm trying to put on my makeup, and while the cable guy was there, I figured I'd hook up my new frigedator (the old one was leaking a bit, so the employees are getting it in the breakroom). So in this process, the cable guy plugs stuff into plugs without telling me where he put them. Keep in mind I have two printers, a laminator, a telephone, refrigerator, microwave, computer.....wires & computer cables everywhere, and the dude just leaves. I've got DSL to UNHOOK and he's now hooked up a cable modem - so now I'm really pissy! So there I am, on the floor under my desk unplugging all the shit trying to figure out where it all goes. NOT HAPPY!!!

I FINALLY got it figured out at about 3:50 - my employee gets there at 4:00. Needless to say, I had no time to be here today and I get really irritated if I don't get my MEEEEEEE time!!!!!!!

K,,,,I'm done!

 

[*Bunny*]

Jeez, I had a bad day! Woke up @ 2:30 AM stressing about money and bills (just added new equipment at the studio - growing pains). Couldn't go back to sleep so I talked to Mermaid, IP & Nelms for a minute, ate took my Sesa & CB - and guess what - I went back to sleep for another hour around 6 AM - YES, AFTER TAKING 3 FREAKIN' CB'S!!! lol I's was tyred!!!!

Anyway, I get to the studio, tan, and then didn't have time to put my makeup on until around 11:00 AM. So I just sit down to put on my makeup and - you know how I'm always bitchin' about how AOL sucks - the Comcast guy walks in to hook up my high speed internet. So I'm trying to put on my makeup, and while the cable guy was there, I figured I'd hook up my new frigedator (the old one was leaking a bit, so the employees are getting it in the breakroom). So in this process, the cable guy plugs stuff into plugs without telling me where he put them. Keep in mind I have two printers, a laminator, a telephone, refrigerator, microwave, computer.....wires & computer cables everywhere, and the dude just leaves. I've got DSL to UNHOOK and he's now hooked up a cable modem - so now I'm really pissy! So there I am, on the floor under my desk unplugging all the shit trying to figure out where it all goes. NOT HAPPY!!!

I FINALLY got it figured out at about 3:50 - my employee gets there at 4:00. Needless to say, I had no time to be here today and I get really irritated if I don't get my MEEEEEEE time!!!!!!!

K,,,,I'm done!

Awww sorry hun! Ulter thinks I'm very unique b/c I could take T-Rex and go to sleep an hour later ... if the body needs a rest, it will take it eh?

Funny, this morning I DRAGGED my ass outta bed after taking 3 CB too ... I just wanted to be lazy but I'm glad I made it to the gym Great day there for me (personal )

I hope your weekend is better than today ...
I need a drink

 

[Roonytunes]

I need a drink

Sounds like SG needs one too. Hope your day gets better. I would have been pissed too if I was stuck having to figure out where everything was supposed to be plugged!!

 

[scorpiogirl]

Thanks, Bunny & Roony!

I needed a drink last night and I'm still needing one!!!!! lol (which I will get an unlimited, no guilt amount of tonight!!!)

This morning I woke up with horrible cramps and Mr. S couldn't sleep last night, so he had me awake 4 or 5 times trying to bet me to have a conversation with him at various times between 1:00 AM and 6:30 AM.

After my crappy day yesterday, I went home, got in to an argument with him, slept like crap AGAIN and then woke up with cramps!!!!

Well, today is better! I started it off with a triple tall SF Vanilla/Caramel Breve and a big FAT piece of meat lovers quiche from the coffee cafe across the street from the studio! I didn't log my food yesterday - and also didn't train - had bis & tris planned - so I need to get my head screwed on straight now. I'll train bis & tris as soon as I get home today.

Wow!!! I did abs a couple of days ago and instead of doing my regular crunches with a 10# DB, I decided to do 3-one minute sets of leg lifts lying on the bench with my legs off the end. Holy schmoly do I feel these!!! STILL!!!!

 

[scorpiogirl]

Sat. 01-28-06

9:30 AM
Triple Tall SF Caramel/Vanilla Breve
3/4 Piece Meat Lover's Quiche

12:45
Still full from breakfast and I'm SURE that was at least 1000 calories!
2 Sesapure, 3 Cardio Breeze, 1 Echinacea (employee and daughter are SICK!)

 

[nelmsjer]

Sorry about your bad day...

sneaky, sneaky... ​

 

[iceprincess]

SG - what a couple of days!! I hope you enjoyed your unlimited guilt free drinks last night! You very much so deserved them. (though not a habit!! heehee)

I am sending you good day vibes for today, and I hope that your employee and daughter get well SOON.

 

[mermaid]

Good vibes from me too...

Then send then back my way! LOL!!

 

[scorpiogirl]

Thank you all - Nelms, IP & Mermaid, for the good vibes!!! I'm sending them back to all of you! Especially you, Mermie! (I think Nelms & IP have "their own" vibes! :winkwink: lol)

you all!!

 

[scorpiogirl]

Sat. 01-28-06

9:30 AM
Triple Tall SF Caramel/Vanilla Breve
3/4 Piece Meat Lover's Quiche

12:45
Still full from breakfast and I'm SURE that was at least 1000 calories!
2 Sesapure, 3 Cardio Breeze, 1 Echinacea (employee and daughter are SICK!)

3:00 PM
Handfull of Mesquite BBQ Potato Chips

4:00 PM BIs & TRIs

Incline Curls w/15# DBs
3 sets of 10

Hammer Curls w/15# DBs
3 sets of 10

Tricep Kickbacks w 12# DBs
3 sets of 10

Tricep Extensions w/20# DB
3 sets of 10

4:45 PM
Myoplex Shake - oh I'm so glad these are gone!

7:00 PM PIZZA HUT DELIVERY
2 Pieces American Stuffed Crust Supreme
2 Cheesy Sticks
3 Sesapure

Totals: ???????????????

 

[scorpiogirl]

Sun. 01-29-06
Weight 122

9:30 AM
Myoplex Shake (last one)

12:30 AM
Last pc of pizza

3:30 APPLEBEE's (my mom was in town)
Chicken teryaki Bowl (didn't eat most of the rice)

7:00 PM
Handfull of Mesquite BBQ Potato Chips

9:30 PM
Atkins Strawberry Protein Shake (still waiting on my ON & Multi to get here)

Totals: ????????????????????

 

[scorpiogirl]

Mon. 01-30-06
Weight 124

9:15 AM
3 Fried Eggs (cooking spray)
Red pepper flakes, dash of Lawrey's, dried chopped onion
3 Cardio Breeze (I feel nada'!)

OK, going from not eating to being able to loosen the reigns a little has me going crazy!!! I went from 117.5 Friday morning to 124 this morning. Back on track....NOW!!!!

I'm going to have to find something other than CB. It's not working. Any suggestions?

 

[nelmsjer]

SG, what are you wanting CB to do? What do you "need"?

 

[treilin]

Mon. 01-30-06
Weight 124

9:15 AM
3 Fried Eggs (cooking spray)
Red pepper flakes, dash of Lawrey's, dried chopped onion
3 Cardio Breeze (I feel nada'!)

OK, going from not eating to being able to loosen the reigns a little has me going crazy!!! I went from 117.5 Friday morning to 124 this morning. Back on track....NOW!!!!

I'm going to have to find something other than CB. It's not working. Any suggestions?

Ehh probably just water retention you are experiencing from the increase in food don't worry...
Have you tried Thermorexin? Also when was the last time you cycled off a fat burner? You may be burning your receptors out, or becoming immune to it in your system. You may need to get off of it for a few weeks and start out adding it little by little back into your diet.

 

[scorpiogirl]

Ehh probably just water retention you are experiencing from the increase in food don't worry...
Have you tried Thermorexin? Also when was the last time you cycled off a fat burner? You may be burning your receptors out, or becoming immune to it in your system. You may need to get off of it for a few weeks and start out adding it little by little back into your diet.

Haven't tried Thermorexin yet. I wan't something I can "feel"...know what I mean? I ususally do the EC Stack, so I'm use to a pretty big jolt. I stopped taking it last Monday to give those receptors a rest. I was planning on taking a couple of weeks off of it, but if I can find something to keep me satisfied, I'll stay off longer.

 

[treilin]

Haven't tried Thermorexin yet. I wan't something I can "feel"...know what I mean? I ususally do the EC Stack, so I'm use to a pretty big jolt. I stopped taking it last Monday to give those receptors a rest. I was planning on taking a couple of weeks off of it, but if I can find something to keep me satisfied, I'll stay off longer.

Yeah I had that issue last July on Thermorexin and Cardio Breeze and I cycled off everything and I haven't added any fat burners or caffeine back in until now. (almost 6 months later) Green tea with caffeine gave me a jolt that you speak of the past few weeks and is still going strong. I just added one cardio breeze this a.m. and I feel like I'm bouncing off the walls. You may need to take a month off or so. It doesn't sound healthy to keep switching products around just to get jolts unless you are using them for a specific purpose?! I mean I know you are about ready to add some muscle on again so I don't know if staying on a fat burner is really necessary (My own opinion). Since the fat burner is just an additive to when you are trying to get fat off. Maybe when you go to add muscle on you could try taking arginine supplement before your weight routine to get the 'pump' effect. It's the main ingredient in NO2 that gives the pump effect but a LOT cheaper!
Speaking of which I just now remembered that stuff... Hmmm Maybe I should have added that in...

 

[scorpiogirl]

Yeah I had that issue last July on Thermorexin and Cardio Breeze and I cycled off everything and I haven't added any fat burners or caffeine back in until now. (almost 6 months later) Green tea with caffeine gave me a jolt that you speak of the past few weeks and is still going strong. I just added one cardio breeze this a.m. and I feel like I'm bouncing off the walls. You may need to take a month off or so. It doesn't sound healthy to keep switching products around just to get jolts unless you are using them for a specific purpose?! I mean I know you are about ready to add some muscle on again so I don't know if staying on a fat burner is really necessary (My own opinion). Since the fat burner is just an additive to when you are trying to get fat off. Maybe when you go to add muscle on you could try taking arginine supplement before your weight routine to get the 'pump' effect. It's the main ingredient in NO2 that gives the pump effect but a LOT cheaper!
Speaking of which I just now remembered that stuff... Hmmm Maybe I should have added that in...

Yah, I know I'm bad because of this! I'm to the point now that I get bitchy if I don't get my "fix"! Probably not a good thing. I asked about NO2 a while back and received quite a bit of positive feedback on it. I may add that to my supps too. Thanks for the suggestion!

 

[scorpiogirl]

SG, what are you wanting CB to do? What do you "need"?

Need to get my ass out of bed in the morning (lol) and need the rush before training. I have 2 CB left in the bottle and will take them before I leave to go home to train. After that....I don't know what to use.

 

[scorpiogirl]

Mon. 01-30-06
Weight 124

9:15 AM
3 Fried Eggs (cooking spray)
Red pepper flakes, dash of Lawrey's, dried chopped onion
3 Cardio Breeze

12:30 PM
1 Cup Homemade Chili w/sprinkle of shreaded chz, chili powder, red pepper flakes
3 Slices Red Bell Pepper
2 Sesapure, 1 Echinacea, 2 Cranberry

 

[scorpiogirl]

Mon. 01-30-06
Weight 124

9:15 AM
3 Fried Eggs (cooking spray)
Red pepper flakes, dash of Lawrey's, dried chopped onion
3 Cardio Breeze

12:30 PM
1 Cup Homemade Chili w/sprinkle of shreaded chz, chili powder, red pepper flakes
3 Slices Red Bell Pepper
2 Sesapure, 1 Echinacea, 2 Cranberry

4:30 PM
1 Cup Chili
1 Pc LC WW Bread
2 Cardio Breeze

6:45 PM LEGS

Smith Machine "Butt Blaster" (can't believe I didn't figure this one out sooner!)
45# x 12, 55# x 10, 55# x 12

SLDL
95# x 10 - 3 sets

Leg Extensions
45# x 12, 90# x 10, 90# x 10

I didn't feel like I did all that much, but by the time I was done, the legs were JELLO!

7:30 PM
Atkins Protein Shake (still don't have my ON order yet - GRRRRRR)

8:30 PM
4 oz Shrimp (sauteed in cooking spray, minced garlic, fresh squeezed lemon)

9:00 pm
1 serving Hot & Spicy Cheez-It's

Totals: CAL 1546, FAT 78, CARB 52, PRO 143 (f48%, c14%, p39%)

 

[scorpiogirl]

Watching A&E right now.....heartbreaking......

 

[buffalogal]

Ugh, too sad for me to watch it tonight! They've had a lot of specials on lately about 9/11...

 

[scorpiogirl]

Ugh, too sad for me to watch it tonight! They've had a lot of specials on lately about 9/11...

strange....but it's almost a feeling of paying my respects for some reason. I don't know how long I'll be able to watch....

 

[scorpiogirl]

Tues. 01-31-06

7:00 AM
2 Raw Energy Extreme (got this at Healthkick last night)
Ingredients:
Bee Pollen, Gotu Kola, Eleuthero, Korean Panax Ginseng, Schizandra, Royal Jelly 3.5x, Peppermint Leaf, Ginger Root, Cayenne & Octacosanol

Feels very similar to CB, but only took 2 to start

9:15 AM
1/4 Cup Cashews
4 oz Shrimp
2 Cranberry

12:15 PM
4 oz Albacore Steak
1/2 Cup Spanish Rice
2 Sesapure, 1 Echinacea, 2 Cranberry, 1 Multi

I'm so excited....just got my protein and multi! 'bout time!

 

[*Bunny*]

Interesting ... I recently read on the net that Oliver Stone is filming a movie starring Nicholas Cage ... called "World Trade Center"... plot is : Two Port Authority police officers become trapped under the rubble of the World Trade Center...

More:
"In the aftermath of the World Trade Center disaster, hope is still alive. Refusing to bow down to terrorism, rescuers and family of the victims press forward. Their mission of rescue and recovery is driven by the faith that under each piece of rubble, a co-worker, a friend a family member may be found. This is the true story of John McLoughlin and William J. Jimeno, the last two survivors extracted from Ground Zero and the rescuers who never gave up. It's a story of the true heroes of that fateful time in the history of the United States when buildings would fall and heroes would rise, literally from the ashes to inspire the entire human race."

 

[scorpiogirl]

Interesting ... I recently read on the net that Oliver Stone is filming a movie starring Nicholas Cage ... called "World Trade Center"... plot is : Two Port Authority police officers become trapped under the rubble of the World Trade Center...

More:
"In the aftermath of the World Trade Center disaster, hope is still alive. Refusing to bow down to terrorism, rescuers and family of the victims press forward. Their mission of rescue and recovery is driven by the faith that under each piece of rubble, a co-worker, a friend a family member may be found. This is the true story of John McLoughlin and William J. Jimeno, the last two survivors extracted from Ground Zero and the rescuers who never gave up. It's a story of the true heroes of that fateful time in the history of the United States when buildings would fall and heroes would rise, literally from the ashes to inspire the entire human race."

OMG, I sat there sobbing for the whole last hour. (Flight 93)

 

[iceprincess]

I'm so excited....just got my protein and multi! 'bout time!

[/COLOR]

Its about time!! Now start drinking - CHEERS!!