Short1 - Bodybuilding Competition Log

[The Shadow]

yep yep yep...middle girls.

 

[The Shadow]

GH BOOST WEEK/BODYPART SPECIALIZATION WEEK







I.E. - HELL WEEK - TAKE 2


TUT = 4 on all exercises(2 second positive:2 second negative unless otherwise listed).......


GIANT SETS ON MONDAY WEDNESDAY AND FRIDAY - 4 cycles - 12 reps on all exercises unless otherwise indicated.......2 minutes rest between cycles

TUESDAY AND THURSDAY ARE DEVOTED TO BACK AND DELTS - 12 reps on these days 4 TUT as well

NOTE: THIS WEEK WE WANT TO GO TO ABSOLUTE FAILURE ON ALL OF THE EXERCISES......


MONDAY

Stiff legged dumbells
Incline DB Press
High Cable Curls(double bicep thing)
Wide grip straight bar pushdowns


TUESDAY BACK - 3 sets of all - 12 reps - 4 TUT

SHRUG-DOWNS - These are the pulldowns where you don't bend the arms - you simply shrug the weight down.....

REVERSE DIPS - straight armed dips - we have done these as well

SEATED ROWS - pulling high to chest - use straight bar or rope

SEATED DUMBBELL SHRUGS - seated - raise as high as possible.....slightly bending at the elbow near the top will help faciliate the final couple of inches

STIFF ARM PULLDOWNS - use a shoulder(or wider) grip on a long straight bar

NARROW GRIP PULLDOWNS - Saddle horn(palms facing each other)


WEDNESDAY

Lying Leg Curls
Incline DB Flyes
Cable Curls(narrow grip - straight bar 3-4 inches between hands)
Overhead Cable Tricep Extensions


THURSDAY SHOULDERS 3 sets of all 12 reps/4 TUT

STANDING SIDE LATERALS FROM THE BOTTOM - S - on these do full reps UNTIL JUST BELOW the clicking noise....stop JUST BELOW THAT POINT.

SEATED SIDE LATERALS FROM THE TOP - start just ABOVE the pain and do reps until the arms are extended overhead.....use a slight bend at the 'bows if necessary.

STANDING FRONT LATERALS - from the bottom until just BELOW THE PAIN

SEATED FRONT LATERALS - from the pain until extended overhead

MODIFIED REAR LATERALS



FRIDAY

Seated Leg Curls
Flat DB Press
Alternate standing DB Curls
Weight Assited Dips







AM CARDIO PLAN BEGINNING THIS WEEK:

M, W, F, Sat
60 minutes steady state, treadmill or elliptical

Tu, TH
60 minutes Stair MILL or Bike



AB WORK: TU AND TH: (NO CHANGES)

STRAIGHT SETS BUT REST ONLY 45-60 SECONDS BETWEEN SETS - 4 SETS EACH

HANGING LEG RAISES - 45 REPS
DECLINE CRUNCHES - 45 REPS
BICYCLE WITH UPPER BODY MOTION - 90 seconds
LYING LEG SCISSORS(HEELS NO MORE THAN 6-9 INCHES FROM THE FLOOR) - 90 seconds


DIET:

CHANGES THIS WEEK:

DECREASE TOTAL EVERY MEAL by 15% ON CALORIES - KEEPING SAME SPLIT OF MACROS

WATER INCREASES 2.0 GALLONS


SUPPLEMENTS THIS WEEK:

DAY 1(MONDAY) - 120 mcg(6 splits) 20 PER DOSE
DAY 2 - 140 mcg(7 splits) 20 PER DOSE
DAY 3 - 160 mcg(4 splits) IE 40 PER DOSE AS OPPOSED TO 20
Days 4 and 5 - 180 mcg(4 splits+1) 40 PER DOSE PLUS ONE AT 20(LATEST IN DAY)
Days 6 and 7 - 200 mcg(5 splits) 40 PER DOSE


.......WITH EACH DOSE - add 750-1000mg taurine and 100-200 mg of potassium.


T-3......INCREASE to 37.5 mcg/day



The pictures are looking really good.....I PROMISE you that the posing will suddenly click for you as hard as you are working on it.





btw - when you do the rear pose.....I want you to take a pic with your upper legs to the side and fairly straight - like the first girl there and focus on making your leg sweep more evident..you have the shape there.

 

[the-short-one]

Side chest -- dont worry about it - yours is fine.

Rear -- either of the two girls in the middle - the one to the left is too wide & it looks weird - the one to the far right kinda looks like she's taking a squat -- if she set the rear leg out a little further it might look a little better -- but the middle girls are what I'm talking about - also the pic that was attached above.

Again - don't try to mimic exactly -- just see what YOU wear well and what is comfortable.

gotcha. I'll give it a whirl tomorrow after cardio.

 

[gymmum]

Side chest -- dont worry about it - yours is fine.

Rear -- either of the two girls in the middle - the one to the left is too wide & it looks weird - the one to the far right kinda looks like she's taking a squat -- if she set the rear leg out a little further it might look a little better -- but the middle girls are what I'm talking about - also the pic that was attached above.

Again - don't try to mimic exactly -- just see what YOU wear well and what is comfortable.

The one on the far right looks like shes about to take a dump!!!!

 

[ck2006]

ok. took some pictures today. I was alone, so you'll have to suffer through the bad photography. sorry. I kept the camera low. this helped me a lot with some of the poses - I now see better at what angle I need to present myself.

my lat spread still needs some work - but it's getting better. Jeff says he'll help me out some more tonight. (he was the biggest help so far out of anybody here - and he's never competed in his life. lolol) go figure.

I also took video of my posing practice today. I'm downloading editing software from Adobe right now - so probably won't get that posted until later tonight or tomorrow.

bump de bump! Love the one where your on your tippy toes!!!!

 

[DieselGunz]

wow shorty u look amazing, your back is really coming in nice'


Keep up the good work!!!!!!!!!!!!!!!!

 

[the-short-one]

Feb 10, 2007.


anavar, 5mg
clen, 100 mcg
t-3, 25 mg
taurine
potassium
.5 ml A-dex
GH = 1.5
green tea
vitamin c
multi vitamin
sesamin
fat burner w/ephedra
glucorell
PURECEE
TargeX on glutes/abs upon waking and at bedtime




Meal One
60 grams Whey Protein Shake in 1 cups skim milk (VPX Zero Carb Graham Cracker)
2 glucorell

Meal Two -
4 egg whites
3 Whole eggs
a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )
water

Meal Three -
7 oz chicken breast
1 cup spinach with salad spritzer
water


Meal Four -

40 grams whey protein (Cytosport Complete Whey Strawberry Banana) in water
75 g sweet potato
75 g apple
2 glucorell
water

Meal Five
5 oz chicken breast
1 cup brocolli
water
diet pepsi


Meal Six:
Extended release shake 60 grams of Casein protein (GNC Pro Performance PM Protein - Vanilla Caramel) in 1.5 cups skim milk + 1 tbsp anpb
1 PureCEE
2 Glucorell

------------------------
AM WORKOUT
eliptical 30 minutes/treadmill 18 minutes. calories = 576
posing practice = 1 hour

 

[the-short-one]

Feb 11, 2007.


anavar, 5mg
clen, 100 mcg
t-3, 25 mg
taurine
potassium
.5 ml A-dex
GH = 1.5
green tea
vitamin c
multi vitamin
sesamin
fat burner w/ephedra
glucorell
PURECEE
TargeX on glutes/abs upon waking and at bedtime




Meal One
60 grams Whey Protein Shake in 1 cups skim milk (Isopure Zero Carb Cookies and Cream)
2 glucorell

Meal Two -
4 egg whites
3 Whole eggs
a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )
water

Meal Three -
7 oz chicken breast
1 cup spinach with salad spritzer
water


Meal Four -

40 grams whey protein (Cytosport Complete Whey Strawberry Banana) in water
75 g sweet potato
75 g apple
2 glucorell
water

Meal Five
5 oz chicken breast
1 cup brocolli
water
diet pepsi


Meal Six:
Extended release shake 60 grams of Casein protein (GNC Pro Performance PM Protein - Vanilla Caramel) in 1.5 cups skim milk + 1 tbsp anpb
1 PureCEE
2 Glucorell
--------------------------

Went to the mountains today on the quads. I did a couple hours of hiking. Worked up a little sweat, but didn't overly exert myself. I had my dog with me - she's almost toally blind now and I had to talk to her the whole time we hiked up a big hill so she could follow me. lolol I didn't know her sight was that bad. If I stopped talking, she'd fall about 10 feet behind and then couldn't see me.

It will be the last mountain trip she takes with us. She was wooped when we got back down the hill. Jumped up on the couch when we got home and passed out. lol

 

[the-short-one]

ok. so ya'll know, my macros starting this week are:

67%/18%/15% protein/carbs/fat

calories = 1660

 

[*Bunny*]

TSO , you are looking amazing! To think you have 5 weeks left, and you will look better every single week, I it! AWESOME job... awesome.