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Short1 - Bodybuilding Competition Log
- Thread starter the-short-one
- Start date
oi!
I haven't fallen off the face of the earth. I have been sick, tho.
Swollen tonsils and 2 infected ears. wtf?? It's been teh suck. I'm on my thrid round of penicillin shots today. Left tonsil is still swollen, but ears are feeling a bit better. I did cardio on Friday morning and felt like I wanted to die. lol Went to the Doc and then went home to bed for 2 days with a uber sore throat/ears and a bad cough.
I'm feeling better today, so am going to the gym to do the cario I was supposed to do yesterday. I should probably also do the workout I missed Friday night - but will see how I feel when I get there.
Sorry, Shadow. I feel shitty for missing a workout. I'll make up the cardio today for sure.
I haven't fallen off the face of the earth. I have been sick, tho.
Swollen tonsils and 2 infected ears. wtf?? It's been teh suck. I'm on my thrid round of penicillin shots today. Left tonsil is still swollen, but ears are feeling a bit better. I did cardio on Friday morning and felt like I wanted to die. lol Went to the Doc and then went home to bed for 2 days with a uber sore throat/ears and a bad cough. I'm feeling better today, so am going to the gym to do the cario I was supposed to do yesterday. I should probably also do the workout I missed Friday night - but will see how I feel when I get there.
Sorry, Shadow. I feel shitty for missing a workout. I'll make up the cardio today for sure.
T
The Shadow
Guest
the-short-one said:oi!
I haven't fallen off the face of the earth. I have been sick, tho.
I'm feeling better today, so am going to the gym to do the cario I was supposed to do yesterday. I should probably also do the workout I missed Friday night - but will see how I feel when I get there.
Sorry, Shadow. I feel shitty for missing a workout. I'll make up the cardio today for sure.
No worries.....
I will have the first part of the week posted soon.
I need you to take some pics in light as bright as possible(outside is fine....full light on body) to determine protan(if needed)
T
The Shadow
Guest
The week before THE 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
MONDAY
Walking Lunges
Step Ups
Incline DB Press
Rope pulldowns behind head
Cable Side Laterals - raising until the pain level....try bringing slightly in front or behind
High Cable Curls(double bicep thing)
Wide grip straight bar pushdowns
WEDNESDAY
Incline DB Flyes
Seated Leg Curls
Narrow(saddle horn) pulldowns to the front
Leg Extensions
Dumbell Upright Rows
Cable Curls(narrow grip - straight bar 3-4 inches between hands)
Overhead Cable Tricep Extensions
FRIDAY
Flat DB Press
ATF Squats
Lying Leg Curls
Modified Rear Laterals
Incline Front raises with Dbs
Alternate standing DB Curls
Weight Assited Dips
THURSDAY THURSDAY SATURDAY, SUNDAY EVENING - NO WEIGHTS - PRACTICE POSING ROUTINE FROM START TO FINISH 10 TIMES EACH NIGHT......THEN HIT CARDIO AND ABS
AB WORK: TU, TH, SAT, SU: (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
AM CARDIO PLAN BEGINNING THIS WEEK:
MONDAY THROUGH SUNDAY:
AM cardio - 60 minutes - steady state HIGH INCLINE TREADMILL
PM - Tuesday, Thursday, Saturday, Sunday - posing, abs and ADDITIONAL 30 MINUTES OF STEADY STATE CARDIO ON HIGH INCLINE TREAMILL
DIET:
CUT OVERALL CALS BY 10%
WATER INCREASES 3 GALLONS
I want you to slightly salt your food this week. Just enough to taste...only on solid food meals of course
SUPPLEMENTS THIS WEEK:
NO CHANGES ON CLEN
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......INCREASE to 67.5 mcg/day
WINNY - NO CHANGES (2 mg)
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
MONDAY
Walking Lunges
Step Ups
Incline DB Press
Rope pulldowns behind head
Cable Side Laterals - raising until the pain level....try bringing slightly in front or behind
High Cable Curls(double bicep thing)
Wide grip straight bar pushdowns
WEDNESDAY
Incline DB Flyes
Seated Leg Curls
Narrow(saddle horn) pulldowns to the front
Leg Extensions
Dumbell Upright Rows
Cable Curls(narrow grip - straight bar 3-4 inches between hands)
Overhead Cable Tricep Extensions
FRIDAY
Flat DB Press
ATF Squats
Lying Leg Curls
Modified Rear Laterals
Incline Front raises with Dbs
Alternate standing DB Curls
Weight Assited Dips
THURSDAY THURSDAY SATURDAY, SUNDAY EVENING - NO WEIGHTS - PRACTICE POSING ROUTINE FROM START TO FINISH 10 TIMES EACH NIGHT......THEN HIT CARDIO AND ABS
AB WORK: TU, TH, SAT, SU: (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
AM CARDIO PLAN BEGINNING THIS WEEK:
MONDAY THROUGH SUNDAY:
AM cardio - 60 minutes - steady state HIGH INCLINE TREADMILL
PM - Tuesday, Thursday, Saturday, Sunday - posing, abs and ADDITIONAL 30 MINUTES OF STEADY STATE CARDIO ON HIGH INCLINE TREAMILL
DIET:
CUT OVERALL CALS BY 10%
WATER INCREASES 3 GALLONS
I want you to slightly salt your food this week. Just enough to taste...only on solid food meals of course
SUPPLEMENTS THIS WEEK:
NO CHANGES ON CLEN
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......INCREASE to 67.5 mcg/day
WINNY - NO CHANGES (2 mg)
ok. I'm getting nervous now.
hopefully, all that cardio will make me too tired to care.
hopefully, all that cardio will make me too tired to care.
FYI
Penicillin shots make my ass sore, and winny tastes like bug spray.
Penicillin shots make my ass sore, and winny tastes like bug spray.
T
The Shadow
Guest
how in the blue hell do you know what bug spray tatstes like??
LMAO
no need to get worried.....
LMAO
no need to get worried.....
The Shadow said:
you've never eaten bug spray?
lolI've sprayed OFF on my face a few times while camping and you can't help but get some on your lips, ok? lololol
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