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Short1 - Bodybuilding Competition Log
- Thread starter the-short-one
- Start date
Sassy69 said:
I'll work on it this weekend. no promises tho - cause we're moving into our new digs on Sunday.
Feb 16, 2007.
Npp, 20mg
anavar, 5mg
clen, 180 mcg
t-3, 37.5 mg
taurine
potassium
.5 ml A-dex
GH = 1.5
green tea
vitamin c
multi vitamin
sesamin
fat burner w/ephedra
glutamine
glucorell
PURECEE
TargeX on glutes/abs upon waking and at bedtime
YES before cardio
67%/18%/15% protein/carbs/fat
calories = 1660
Meal One
50 grams Whey Protein Shake in 1 cups skim milk (VPX Zero Carb Graham Cracker, 2 scoops)
1 glucorell
Meal Two -
4 egg whites
2 Whole eggs
a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )
water
Meal Three -
5 oz chicken breast
1 cup spinach with salad spritzer
water
Meal Four -
40 grams whey protein (Cytosport Complete Whey Strawberry Banana) in water
50 g sweet potato
50 g blueberries
1 glucorell
water
Meal Five
4 oz chicken breast
1 cup brocolli
water
Meal Six:
Extended release shake 40 grams of Casein protein (GNC Pro Performance PM Protein - chocolate) in 1 cups skim milk + 1 tbsp anpb
1 PureCEE
2 Glucorell
--------------------------
AM CARDIO
60 minutes on the eliptical = 820 calories.
PM WORKOUT - supersets x 4
Seated Leg Curls
1 x 12/90
1 x 12/105
2 x 12/120
Flat DB Press
1 x 12/30 dbs
1 x 12/35lb dbs
2 x 12/40lb dbs
Alternate standing DB Curls
2 x 12/20lb dbs
2 x 12/15lb dbs
Weight Assited Dips
1 x 12 no assist
2 x 12/30lb assist
1 x 12/40lb assist
----------------------
I really pushed myself tonight in the gym. it felt good to push the 40lb dbs on chest press. I had to struggle to get to 12 drop my curl weight down - but it felt good.
Had my massage today after cardio. The woman took her time and really worked on my muscles. She could have worked me over a little harder (I have problems finding a message person who really cranks on me), but it was still REALLY nice.
My back and lats are still sore. wow.
Npp, 20mg
anavar, 5mg
clen, 180 mcg
t-3, 37.5 mg
taurine
potassium
.5 ml A-dex
GH = 1.5
green tea
vitamin c
multi vitamin
sesamin
fat burner w/ephedra
glutamine
glucorell
PURECEE
TargeX on glutes/abs upon waking and at bedtime
YES before cardio
67%/18%/15% protein/carbs/fat
calories = 1660
Meal One
50 grams Whey Protein Shake in 1 cups skim milk (VPX Zero Carb Graham Cracker, 2 scoops)
1 glucorell
Meal Two -
4 egg whites
2 Whole eggs
a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )
water
Meal Three -
5 oz chicken breast
1 cup spinach with salad spritzer
water
Meal Four -
40 grams whey protein (Cytosport Complete Whey Strawberry Banana) in water
50 g sweet potato
50 g blueberries
1 glucorell
water
Meal Five
4 oz chicken breast
1 cup brocolli
water
Meal Six:
Extended release shake 40 grams of Casein protein (GNC Pro Performance PM Protein - chocolate) in 1 cups skim milk + 1 tbsp anpb
1 PureCEE
2 Glucorell
--------------------------
AM CARDIO
60 minutes on the eliptical = 820 calories.
PM WORKOUT - supersets x 4
Seated Leg Curls
1 x 12/90
1 x 12/105
2 x 12/120
Flat DB Press
1 x 12/30 dbs
1 x 12/35lb dbs
2 x 12/40lb dbs
Alternate standing DB Curls
2 x 12/20lb dbs
2 x 12/15lb dbs
Weight Assited Dips
1 x 12 no assist
2 x 12/30lb assist
1 x 12/40lb assist
----------------------
I really pushed myself tonight in the gym. it felt good to push the 40lb dbs on chest press. I had to struggle to get to 12 drop my curl weight down - but it felt good.
Had my massage today after cardio. The woman took her time and really worked on my muscles. She could have worked me over a little harder (I have problems finding a message person who really cranks on me), but it was still REALLY nice.
My back and lats are still sore. wow.
T
The Shadow
Guest
GH BOOST WEEK/BODYPART SPECIALIZATION WEEK 2
I.E. - HELL WEEK - TAKE 3
Only slight changes this week
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
Walking lunges - 10-12 steps per leg
Seated leg curls
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
STIFF ARM PULLDOWNS - use a shoulder(or wider) grip on a long straight bar
BEHIND THE NECK PULLDOWNS WITH A ROPE - think about how a back double bicep pose finishes.....that should be close to the finishing position on the exercise...pull down and OUT
WEDNESDAY
Stiff legged dumbell deads
Leg Extensions
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
Lying Leg Curls
Step ups - 10 reps per leg
Flat DB Press
Alternate standing DB Curls
Weight Assited Dips
AM CARDIO PLAN BEGINNING THIS WEEK:
M, W, F, Sat
75 minutes steady state, treadmill or elliptical
Tu, TH
75 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 10% ON CALORIES - KEEPING SAME SPLIT OF MACROS
WATER INCREASES 2.5 GALLONS
SUPPLEMENTS THIS WEEK:
200 mcg Clen - EVERY DAY - 40 mcg per dose - 5 splits per day
.......WITH EACH DOSE - add 750-1000mg taurine and 100-200 mg of potassium.
T-3......MAINTAIN at 37.5 mcg/day
I.E. - HELL WEEK - TAKE 3
Only slight changes this week
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
Walking lunges - 10-12 steps per leg
Seated leg curls
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
STIFF ARM PULLDOWNS - use a shoulder(or wider) grip on a long straight bar
BEHIND THE NECK PULLDOWNS WITH A ROPE - think about how a back double bicep pose finishes.....that should be close to the finishing position on the exercise...pull down and OUT
WEDNESDAY
Stiff legged dumbell deads
Leg Extensions
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
Lying Leg Curls
Step ups - 10 reps per leg
Flat DB Press
Alternate standing DB Curls
Weight Assited Dips
AM CARDIO PLAN BEGINNING THIS WEEK:
M, W, F, Sat
75 minutes steady state, treadmill or elliptical
Tu, TH
75 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 10% ON CALORIES - KEEPING SAME SPLIT OF MACROS
WATER INCREASES 2.5 GALLONS
SUPPLEMENTS THIS WEEK:
200 mcg Clen - EVERY DAY - 40 mcg per dose - 5 splits per day
.......WITH EACH DOSE - add 750-1000mg taurine and 100-200 mg of potassium.
T-3......MAINTAIN at 37.5 mcg/day
holy crap. 2.5 gallons.
T
The Shadow
Guest
the-short-one said:
LOL
forget "Toodleloo"
Its "totheloo"
have great weekend!
floating eyeballs, people. lol
---
ok. we need to discuss options for my bunged up bowels. I've been taking some herbal pills that help me go, but it's kind of inconsistent. Right now, It takes me about 4 days to go to the bathroom (even with these pills) - and I really go. then it takes another 4 days or so to go again. I was hoping all the water would help, but so far it's about the same.
Any help on this would be appreciated. Sorry for the poo talk.
---
ok. we need to discuss options for my bunged up bowels. I've been taking some herbal pills that help me go, but it's kind of inconsistent. Right now, It takes me about 4 days to go to the bathroom (even with these pills) - and I really go. then it takes another 4 days or so to go again. I was hoping all the water would help, but so far it's about the same.
Any help on this would be appreciated. Sorry for the poo talk.
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