Short1 - Bodybuilding Competition Log

[the-short-one]

GOOD!!!!


I was worried about the shoulder pain

front raises hurt the most. I can't straighten my left arm out and raise a weight without having that painful clicking in my shoulder...even when holding a plate w/both hands.

 

[Sassy69]

front raises hurt the most. I can't straighten my left arm out and raise a weight without having that painful clicking in my shoulder...even when holding a plate w/both hands.

Be careful w/ that --- both my shoulders do that. My rotators hate me. LOL I'm not a doc - but make sure you ice a lot.

 

[The Shadow]

front raises hurt the most. I can't straighten my left arm out and raise a weight without having that painful clicking in my shoulder...even when holding a plate w/both hands.

we might rotate the deca back in

99% of cuff issues hurt in the back of the shoulder....half dollar size

 

[the-short-one]

we might rotate the deca back in

99% of cuff issues hurt in the back of the shoulder....half dollar size

min is in the front - right in the middle.

 

[The Shadow]

Old age.





















LOL



















no really.....































.....we will rotate some deca back in EO week unlss you want to grind it(no pun intended) out...

 

[Sassy69]

ow.

 

[the-short-one]

Old age.





















LOL



















no really.....































.....we will rotate some deca back in EO week unlss you want to grind it(no pun intended) out...

it's not bad enough to where I feel I need to take deca again this soon. Actually, the improvement in my shoulders is tremendous compared to how they were this summer. EVERY shoulder exercise hurt, and bench pressing about put me down for 2 weeks. both shoulders were bad.

Now - only the left shoulder. If we can find something other than front delt raises to do - that would be preferable. if I bend slightly at the elbow - it's a lot easier - same with side raises.

 

[the-short-one]

Feb , 2007.

NPP, 20mg
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 Cocoa Bean) in water
75 g sweet potato
75 g apple
2 glucorell
water

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


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 dark chocolate pb.
1 PureCEE
2 Glucorell

----------------------

AM CARDIO

45 minutes eliptical. cross ramp = 15. calories burned = 592
tanned for 20 minutes
posing = 30 minutes



PM WORKOUT - SUPERSET X 3

Seated Leg Curls
1 x 12/75
1 x 12/90
1 x 12/105

Dumbell shrugs
1 x 12/40 lb dbs
2 x 12/45 lb dbs

Flat DB Press
1 x 12/25 lb dbs
2 x 12/30 lb dbs

DB Side Laterals
3 x 12/10lb dbs

Alternate standing DB Curls
1 x 12/25lb dbs
2 x 12/20lb dbs

Weight Assited Dips
3 x 12/50lb assist - got the shakes toward the end of each of these sets. they're pretty damn hard to do at the end of this superset...

I felt GOOD tonight. STRONG. It felt so good to be able to lift more than 15 lbs. lolol Besides = I woke up this morning and wasn't sore. Just didn't feel right after the rest of the week.

Tomorrow morning I'll go do cardio and practice posing again - and will have jeff take pics of my manditories for you. I think my lat spread has really improved.

 

[gymmum]

Jeff's progress has only been since May of last year. holy cow, huh? He's been on gh since last april, but It took a lot more nagging on my part and another month to get his diet right. lol




I'm not taking a tanning pill. It's an injection. You use an insulin needle and inject just under the skin.

You should be proud of his progress. He has come a long way in such a short time. Keep nagging it seems to be working...lol.


Do you know if it would be possible for me to get some here in Australia??
I would love to get some of this for myself as from what I have read about it it will cut my tanning time which will suit me perfectly. With 4 small kids I find it hard to get time to tan.

 

[florencia]

AG Guys sells it - but I don't know if they ship to Mexico. I don't see why they wouldn't...

Thanks!!!

 

[the-short-one]

You should be proud of his progress. He has come a long way in such a short time. Keep nagging it seems to be working...lol.


Do you know if it would be possible for me to get some here in Australia??
I would love to get some of this for myself as from what I have read about it it will cut my tanning time which will suit me perfectly. With 4 small kids I find it hard to get time to tan.

there is an australian company who did the research on it - they used a bunch of test subjects. Company is called Clinuvel. Tehy call it epitan in Australia.

http://www.epitan.com.au/IRM/content/home.htm

here is a little movie from them: http://www.epitan.com.au/IRM/content/images/EpiTan_high.wmv

 

[gymmum]

there is an australian company who did the research on it - they used a bunch of test subjects. Company is called Clinuvel. Tehy call it epitan in Australia.

http://www.epitan.com.au/IRM/content/home.htm

here is a little movie from them: http://www.epitan.com.au/IRM/content/images/EpiTan_high.wmv

Thanks heaps Shorty I'll look into it.

 

[the-short-one]

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.

 

[jenscats5]

Looking goooooooooooood TSO!! Amazing!!

 

[SgtSlaughter]

Looking great! Very impressive... and you're how many weeks out?!

 

[Sassy69]

Everything is coming in sooo nicely! My couple comments -

I'm not sure how you want to do your side chest - I've always tried to avoid that twist & bend to keep the line across your shoulders straight. Also reduces the squish down on your abs -- up & high, chest out, rotate from the waist shows off a really nice lean waist. IMO anyway.

Rear poses - you said you were working on an alternative to the up on the toes poses -- I woudln't do the rear foot flat on the ground and I woudltn' do it straight back -- I'd put it out to the side & back - same idea as your front poses. I tried to find some good specific examples of this --- here's a couple --

http://www.graphicmuscle.com/index.cfm?go2=contests_year&ContestYearID=693
-- look at the women's bb comparison pictures for rear lat & rear dbl bi
-- look at the ALL pictures - in the first 4 pages there are some nice rear poses to look at as well -- its a matter of finding a pose that looks elegant but also allows you to plant your feet well so you dont' tip over.

 

[Mavafanculo]

jeez this shot is amazing - nice work shorty

 

[superqt4u2nv]

Dam Shorty you are looking amazing and that lat spread way way better!!!!!!

 

[Sassy69]

The smile is great - make sure you make eye contact w/ each of the judges too! (Don't stare at them like you're a stalker ....) but so they make the connection with you.

 

[gymmum]

With the size of your legs I think this one might be an option for leg placement.

http://img.photobucket.com/albums/v205/firefox7/USA_06-418.jpg

 

[Sassy69]

That's what I was going for....

 

[gymmum]

I think IMO with Shorty's shape this would be a great look for her.

 

[the-short-one]

With the size of your legs I think this one might be an option for leg placement.

http://img.photobucket.com/albums/v205/firefox7/USA_06-418.jpg

cool!

thanks Sass & atasr5

I like this pic!

 

[the-short-one]

Everything is coming in sooo nicely! My couple comments -

I'm not sure how you want to do your side chest - I've always tried to avoid that twist & bend to keep the line across your shoulders straight. Also reduces the squish down on your abs -- up & high, chest out, rotate from the waist shows off a really nice lean waist. IMO anyway.

Rear poses - you said you were working on an alternative to the up on the toes poses -- I woudln't do the rear foot flat on the ground and I woudltn' do it straight back -- I'd put it out to the side & back - same idea as your front poses. I tried to find some good specific examples of this --- here's a couple --

http://www.graphicmuscle.com/index.cfm?go2=contests_year&ContestYearID=693
-- look at the women's bb comparison pictures for rear lat & rear dbl bi
-- look at the ALL pictures - in the first 4 pages there are some nice rear poses to look at as well -- its a matter of finding a pose that looks elegant but also allows you to plant your feet well so you dont' tip over.

ok... so which leg position?

 

[the-short-one]

Looking great! Very impressive... and you're how many weeks out?!

5 weeks.

 

[Sassy69]

just look at the variety of them in the first 4 pages of the ALL VIEWS and the back comparisons on the COMPARISONS... my point is to find something that YOU wear well. The leg straight back is like - too literal. So try something out to the side / back - that gives you good angles to show off the ham / glute tie-in, the hammies, the cuts on the hams and the calves.

 

[the-short-one]

just look at the variety of them in the first 4 pages of the ALL VIEWS and the back comparisons on the COMPARISONS... my point is to find something that YOU wear well. The leg straight back is like - too literal. So try something out to the side / back - that gives you good angles to show off the ham / glute tie-in, the hammies, the cuts on the hams and the calves.

aahhh. ok.

you have to talk to me like I'm a child when it comes to this stuff, because I really have no idea wtf I'm doing. lolol if I seem obtuse - it's because I am.

 

[the-short-one]

you're right about the side chest pose...some of those wimmins look kinda funny...

 

[jenscats5]

ok... so which leg position?

Take some pics with your legs in diff rear positions so we can pick one!

 

[Sassy69]

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 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.

 

[florencia]

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.

I think so too!!!^^^..I have like a lifetime to go vs. 5 weeks out!!! Damn those shoulder caps!!! and Oh my goodness the LEGS!!!

 

[the-short-one]

thank you, Bunnyluv & florencia.

I am now seeing little changes every few days. It keeps me motivated for cardio.

 

[the-short-one]

Feb 12, 2007.

NPP, 20mg
anavar, 5mg
clen, 120 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
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 (Isopure Zero Carb Cookies and Cream, 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 apple
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 - Vanilla Caramel) in 1 cups skim milk + 1 tbsp anpb
1 PureCEE
2 Glucorell
--------------------------

AM CARDIO
30 minutes on treadmill. 322 calories
30 minutes on eliptical. 401 calories
total calories burned = 723

had some photos taken this morning. they turned out pretty good. my butt's lookin better. I didn't have time to practice posing today...

PM WORKOUT

SUPERSET. 4 CYCLES W/2 MIN REST BETWEEN EACH CYCLE. EACH SET TO FAILURE.

Stiff legged dumbells
1 x 12/50lb dbs
2 x 12/60lb dbs
1 x 12/55lb dbs

Incline DB Press
2 x 12/30lb dbs
2 x 12/25lb dbs

High Cable Curls(double bicep thing)
1 x 12/60 tw
3 x 12/80 tw

Wide grip straight bar pushdowns
1 x 12/40
1 x 12/50
2 x 12/40

---------------

whew! good workout. I struggled on the last superset. after the first round, I went to my locker and got my hooks. (my hands give out before anything else does...) The other sets went much smoother.


Here's a funny:
I drank my 2 gallons today and decided to weigh myself tonight after my workout. lol 152. I'm carrying around 8 lbs of water. At least I peed one of them out today. I'll be wearing a path in the carpet all night to get the other one out...




Good news: WE bought the house next door to our property. YAY! We sign papers tomorrow and can move in next Monday. I am THRILLED. No more tripping over each other in this damn 5th wheel. It's a big one, but not big enough.

Also - I'm adopting an English bulldog named Lola. She's 2 years old. They have a bulldog rescue society here and called me today to ask if I'd like to meet Lola this weekend. Jeff and I are both excited. It's much cheaper than buying a puppy, but still not cheap. $600. She just had her first litter of puppies and things did not go well for her, so it will be her last. Her puppies are selling for $1700 each. holy .

I found out that the reason English bulldogs are so expensive is because of all the problems breading them. They also can't deliver naturally (heads are too big) - so they have c-sections. Anyway, I'm looking forward to our new family member. Hope she likes us.

 

[ck2006]

CONGRATS on the new dog and house and hopefully peeing out 8 pounds of water! LOL

 

[Sassy69]

What CK said

 

[The Shadow]

FANTASTIC NEWS ALL THE WAY ROUND.


LOL


I was talking about your ass last night actually....and I remarked that the changes in the glute/ham area would become noticable this week.

Weight ~ 144......thats just where we want to be.

 

[florencia]

S!!! Great news on the house!!! Jeff is a cutie with you!!! But then agian who would n't be???
I love your avatar!!! The sections in back!!! Great I have to go nurse bF>>>

 

[*Bunny*]

I THEM!!!!!!!!!!!!!!!!
http://www.myspace.com/krissythebulldog

 

[superqt4u2nv]

Shorty I from recent pics I saw you glutes and hams are looiking super tight. Congrats on the new doogy and house!

 

[The Shadow]

LMAO

I love Rob and Big

 

[gymmum]

Congratulations on the new house. You must be very excited.
The new addition with the dog sounds great. You won't know yourself soon.
Again congrats.

You are ever inspiring.

 

[the-short-one]

FANTASTIC NEWS ALL THE WAY ROUND.


LOL


I was talking about your ass last night actually....and I remarked that the changes in the glute/ham area would become noticable this week.

Weight ~ 144......thats just where we want to be.

LOL @ you talking about my ass. Was it with your mother?

 

[The Shadow]

LOL @ you talking about my ass. Was it with your mother?

LOL


Yes....I mean no.

Damn it..I mean:

1 - Yes - your backside was a topic
2 - It was with Ilk

LOL

 

[florencia]

Gotta Love this man!!!

 

[jenscats5]

GREAT news all around there Shorty!!! Can't wait to see pics of the newest addition!!

 

[ck2006]

HAPPY VALENTINES DAY

 

[florencia]

Costume for Valentines Day? Have a great one!!!

 

[the-short-one]

Feb 13, 2007.

anavar, 5mg
clen, 140 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 (Isopure Zero Carb Cookies and Cream, 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 apple
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 - Vanilla Caramel) in 1 cups skim milk + 1 tbsp anpb
1 PureCEE
2 Glucorell
--------------------------
AM CARDIO
60 minutes on bicycle = 520 calories burned.

ABS
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


----------------------------
PM WORKOUT

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.....
1 x 12/130
2 x 12/140

REVERSE DIPS - straight armed dips - we have done these as well
3 x 12

SEATED ROWS - pulling high to chest - use straight bar or rope
1 x 12/50
2 x 12/60

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
3 x 12/60lb dbs


STIFF ARM PULLDOWNS - use a shoulder(or wider) grip on a long straight bar
3 x 12/70

NARROW GRIP PULLDOWNS - Saddle horn(palms facing each other)
3 x 12/50

----------------------

I worked all day yesterday. We bought a new paddle scraper:

(that's not ours, just a pic of one so you know what it looks like. Same model.) I drove that sucker all day, came home, took my boots off - and crashed. Jeff woke me up about 8pm to go to the gym. I'd have slept right through the night if he hadn't. The workout was AWESOME. I ate my last meal at the gym, then came back home and went straight to bed. I think I'm getting tired. lol

I love working my back. After this comp, I'm going to work on making it bigger.

 

[feisty11975]

Feb 13, 2007.

anavar, 5mg
clen, 140 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 (Isopure Zero Carb Cookies and Cream, 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 apple
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 - Vanilla Caramel) in 1 cups skim milk + 1 tbsp anpb
1 PureCEE
2 Glucorell
--------------------------
AM CARDIO
60 minutes on bicycle = 520 calories burned.

ABS
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


----------------------------
PM WORKOUT

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.....
1 x 12/130
2 x 12/140

REVERSE DIPS - straight armed dips - we have done these as well
3 x 12

SEATED ROWS - pulling high to chest - use straight bar or rope
1 x 12/50
2 x 12/60

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
3 x 12/60lb dbs


STIFF ARM PULLDOWNS - use a shoulder(or wider) grip on a long straight bar
3 x 12/70

NARROW GRIP PULLDOWNS - Saddle horn(palms facing each other)
3 x 12/50

----------------------

I worked all day yesterday. We bought a new paddle scraper:

(that's not ours, just a pic of one so you know what it looks like. Same model.) I drove that sucker all day, came home, took my boots off - and crashed. Jeff woke me up about 8pm to go to the gym. I'd have slept right through the night if he hadn't. The workout was AWESOME. I ate my last meal at the gym, then came back home and went straight to bed. I think I'm getting tired. lol

I love working my back. After this comp, I'm going to work on making it bigger.

lol

I was just about to post that it didn't look too new!

 

[the-short-one]

lol

I was just about to post that it didn't look too new!

ours isn't new, either - they cost about $100,000 new.

We bought one for $20,000. It has a new paint job, tho. lol

 

[the-short-one]

Yay! It's valentine's day. I warned everyone that if I got chocolate, I was going to kill.

Jeff got me roses and a deep tissue massage. I have an appointment Friday morning at 9:45.



scale weight this morning = 142.5

 

[florencia]

Yay! It's valentine's day. I warned everyone that if I got chocolate, I was going to kill.

Jeff got me roses and a deep tissue massage. I have an appointment Friday morning at 9:45.



scale weight this morning = 142.5

Wonderful!!!

 

[LuluDeren]

 

[jenscats5]

Like the new, erm, truck? Tool? Machine??

Pics of you driving it!

 

[the-short-one]

Like the new, erm, truck? Tool? Machine??

Pics of you driving it!

Paddle scrapers scrape dirt off the ground with a giant blade, and paddles rotate to pick the dirt up and drop it in a big can in the back. When the can is full, you open the bottom and the dirt drops out where ever you need it to go. The front part moves independently from the rear - it swivels in the middle. this means that if you hit a bump, the front of the machine will bounce/lift while the back of the machine (with the blade and can) stays on the ground picking up dirt. (you don't leave big woopties in the dirt this way. nice, clean cut.) the tires are about 6 feet tall and soft, so it's like riding on a couple of bouncy balls. The littlest bump makes the thing jump all over if you're moving along in 2nd or 3rd gear.

This one has an air ride seat, so it's a little better, but if you hit a bump - your head hits the ceiling.

 

[jenscats5]

Paddle scrapers scrape dirt off the ground with a giant blade, and paddles rotate to pick the dirt up and drop it in a big can in the back. When the can is full, you open the bottom and the dirt drops out where ever you need it to go. The front part moves independently from the rear - it swivels in the middle. this means that if you hit a bump, the front of the machine will bounce/lift while the back of the machine (with the blade and can) stays on the ground picking up dirt. (you don't leave big woopties in the dirt this way. nice, clean cut.) the tires are about 6 feet tall and soft, so it's like riding on a couple of bouncy balls. The littlest bump makes the thing jump all over if you're moving along in 2nd or 3rd gear.

This one has an air ride seat, so it's a little better, but if you hit a bump - your head hits the ceiling.

Looks like a serious machine.....you should send in your info to "Dirty Jobs." Love that show!

 

[the-short-one]

Looks like a serious machine.....you should send in your info to "Dirty Jobs." Love that show!

I told jeff that, too.
One of my favorite shows.

 

[gymmum]

Yay! It's valentine's day. I warned everyone that if I got chocolate, I was going to kill.

Jeff got me roses and a deep tissue massage. I have an appointment Friday morning at 9:45.



scale weight this morning = 142.5

You're very lucky...I'm envious....sounds like he treats you like a queen.

 

[the-short-one]

Feb 14, 2007.

anavar, 5mg
clen, 160 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
NO-EXPLODE before PM workout


67%/18%/15% protein/carbs/fat
calories = 1660

Meal One
50 grams Whey Protein Shake in 1 cups skim milk (Isopure Zero Carb Cookies and Cream, 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 apple
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 - Vanilla Caramel) in 1 cups skim milk + 1 tbsp anpb
1 PureCEE
2 Glucorell
--------------------------
AM CARDIO
60 minutes on eliptical = 820 calories burned.

PM WORKOUT - SUPERSET X 4

Lying Leg Curls
4 x 12/70

Incline DB Flyes
2 x 12/25lb dbs
2 x 12/30lb dbs

Cable Curls(narrow grip - straight bar 3-4 inches between hands)
1 x 12/50
3 x 12/60

Overhead Cable Tricep Extensions
1 x 12/40
2 x 12/50
1 x 12/60

 

[The Shadow]

[
scale weight this morning = 142.5

Can I get a HELL YEAH!??!?




FANTASTIC job on those workouts.........keep your eye on the prize.......stay calm and KNOW that the diet/training is working as it should.

I am SO proud of you!

 

[Sassy69]

Right on target!

 

[florencia]

Great!!!!

 

[the-short-one]

Can I get a HELL YEAH!??!?




FANTASTIC job on those workouts.........keep your eye on the prize.......stay calm and KNOW that the diet/training is working as it should.

I am SO proud of you!

I'd like to jump up and down with excitement right now, but I'm friggen tired. lol Hell week II is trying to live up to it's name.

I slept for about an hour today (just woke up, actually) - and I could go back to bed until tomorrow. Instead, I made coffee. Gym in 1 hour...

 

[the-short-one]

oh, yeah. My lats are SORE!!!!! (5 apostrophe sore, even)

my ass is, too. thought you'd like to know, so you have more discussion material.

 

[gymmum]

scale weight this morning = 142.5

Excellent

 

[The Shadow]

oh, yeah. My lats are SORE!!!!! (5 apostrophe sore, even)

my ass is, too. thought you'd like to know, so you have more discussion material.

LMAO

...Ill keep that in mind for later

 

[the-short-one]

Feb 15, 2007.

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
NO-EXPLODE before PM workout


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 Cocoa Bean) in water
50 g sweet potato
50 g apple
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 bicycle = 610 calories. (I was hoofin' it this morning)

ABS
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
---------------------------

PM WORKOUT


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.
1 X 12/10lb dbs
1 x 12/12lb dbs
1 x 12/15lb dbs

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.
1 x 12/10lb dbs
2 x 12/12lb dbs

STANDING FRONT LATERALS - from the bottom until just BELOW THE PAIN
1 x 12/10lb dbs
2 x 12/12lb dbs

SEATED FRONT LATERALS - from the pain until extended overhead
1 x 12/8lb dbs
2 x 12/10lb dbs

MODIFIED REAR LATERALS
1 x 12/10lb dbs
2 x 12/12lb dbs

---------------

Ok. I was mistaken when I said my lats were wore. My whole back is SORE. lolol I realized this during my stretching before workout. wow. it feels really good. My back hasn't been this sore for a long time.


I'm hungry this week. Not surprising, considering the calories have dropped and the cardio has increased. I've been sucking on Sugar Free Halls drops. They have some new flavors out (kiwi apple is tasty) and it helps kill my cravings for stuff I'm not supposed to eat.

I'm tired. Not surprising, either. Really looking forward to my massage tomorrow morning. I'll knock out my cardio and then pass out on the massage table.

 

[Sassy69]

SOLID!

Are we gonna get a video of the posing routine soon??

 

[gymmum]

SOLID!

Are we gonna get a video of the posing routine soon??

I agree with Sassy.....video please

 

[Sassy69]

We are a demanding bunch o' bitches ain't we?

 

[ck2006]

SOLID!

Are we gonna get a video of the posing routine soon??

BUMP hee hee

 

[the-short-one]

SOLID!

Are we gonna get a video of the posing routine soon??

I'll work on it this weekend. no promises tho - cause we're moving into our new digs on Sunday.

 

[gymmum]

WooHoo for new palace...

 

[the-short-one]

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.

 

[The Shadow]

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

 

[the-short-one]

holy crap. 2.5 gallons.

 

[gymmum]

better get yourself a portaloo..lol

 

[The Shadow]

holy crap. 2.5 gallons.

LOL

forget "Toodleloo"


Its "totheloo"

 

[florencia]

Besides theloo... have great weekend!

 

[the-short-one]

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.

 

[superqt4u2nv]

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.

I tend to get more regualr closer to show time especially last time around I would eat and 20 minutes later be in the can you could time your watch to it. My diet was a bit diffrent then yours though less carbs and a tad more fat. When I get blocked up I start taking metamucil twice a day tends to clear things up pretty fast.

 

[Sassy69]

ew. Good luck.

 

[the-short-one]

ew. Good luck.

lolol

constipation is teh suck.



so. is this better?

 

[jenscats5]

I've taken Colon Cleanse before & that's worked good.....

Really like the pic!!

 

[The Shadow]

that lat spread is looking good!!

Feel free to add in some plain broc at a couple of those meals during the day

 

[superqt4u2nv]

Lat spread looks awesome Shorty.

 

[velvett]

wow.

Shorty you are just a structual goddess.

You look fabulous - OMG I can't wait to see a few more weeks from now.

 

[claire]

wow.

Shorty you are just a structual goddess.

Structual goddess is a great description. You are looking awesome.

 

[gymmum]

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.

Have you tried adding prunes to your diet? I took around 12 pitted prunes a day, twice a day on carb up days, in my last 2 weeks pre comp, and 6 on the day of comp in the morning with meal 2.

 

[The Shadow]

No prunes.


Because......when you carb up for a show(and I do NOT recommend carbing for a figure show) - you want to eat the EXACT carbs that you were eating during the precontest diet - you want no suprises - no foods that the body isnt used to.