Short1 - Bodybuilding Competition Log

[the-short-one]

Yup I can never get zip up hooker boots cause of my calves only the stretch ones.

my calves have never been small enough for those - not even in high school. I remember my mom had a pair and they looked really cool - went into her closet to try them on and couldn't get them zipped over my calves.

 

[T-Cake]

I gotta start reading your log more.

I laughed when I read your last workout and you said the straps were gone from the hanging abs contraption. I can't STAND that -- esp this time of year, stuff is disappearing all the time. I get so mad.

Nice job, lady

 

[the-short-one]

I gotta start reading your log more.

I laughed when I read your last workout and you said the straps were gone from the hanging abs contraption. I can't STAND that -- esp this time of year, stuff is disappearing all the time. I get so mad.

Nice job, lady

yeah. you missed my almost pucking, too. We can thank Shadow for that. He's a slave driver.



...and I love him.

 

[the-short-one]

January 7, 2007 - met with some clients today. We're building a pit. You know - the kind you get different grades of dirt and rock from. very exciting. <---- It is to me, because it's a BIG job lasting at least a year. this means I can keep paying my personal trainer!


GH = 1.5
calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
yohimbine HCL
glucorell
PURECEE

I didn't take any stimulants today. After meeting with clients, I lazed around the house and even get a little nap in. I bought "28 Days Later" at Walmart - $7.50 - and watched it today. I LOVE that movie.


Meal One
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 tbsp flax oil
1 glucorell

Meal Two -
10 egg whites
3 Whole eggs
1/2 cup of Oatmeal


Meal Three -
9 oz chicken breast
spinach salad with salad spritzer
diet mountain dew



Meal Four -

40 grams whey protein in
skim milk
raspberries
100g. Sweet potatoes
2 glucorell

Meal Five
8 oz chicken breast
1 cup brocolli
diet pepsi


Meal Six will be:

Extended release shake 40 grams of Casein protein in skim milk
1 PureCEE
1 Glucorell


cardio tomorrow morning. I have to go EARLY because I have to work in the field. I'm doing a finish grade on an expensive home. Me = running heavy equipment all day. I've already made all my meals, layed out my gym clothes, and charged my Inno. Still need to get my work clothes together...

 

[The Shadow]

yeah. you missed my almost pucking, too. We can thank Shadow for that. He's a slave driver.



...and I love him.

AWWWWWW.......


btw - there is a sequel coming for 28 days later.

 

[Gymgurl]

Fuck yeah - my calves are the size of some of those women's thighs. WTF-ever.

LOL I hear ya....mine are 16 1/2 .......I have never been able to zip those suckers up in boots....

 

[The Shadow]

I'll be posting up the new workout later today.


For those who might be wondering why it seems I am waiting to post up the workouts at the "last minute:

Its two things:

1 - they are dynamic.....meaning that could change at the last moment due to any number of things including:

- residual pain
- shoulder issues
- bodyweight


2 - I am "forcing" S to take scheduled days off.....THAT is when you know you are dialed in - when you do EVERYTHING that is asked without complaint and then want do do more.



.....imo - any trainer who offers to set you up a competition plan in advance(ie - more than a week at a time) CANNOT be designing it around YOU.

Think cookie cutter

 

[Gymgurl]

Great Point Shadow!

 

[The Shadow]

MORE EXTENDED TUT WEEK - TUT = 5 on all exercises(2 second positive:3 second negative unless otherwise listed)


We are backing off on the number of cycles but cranking up the actual TUT

Chest

GIANT SET: Run one cycle with as little rest as possible between exercises.....rest 5 minutes between cycles - do 4 total cycles

FLAT Dumbell Press - 10-12 reps(TUT = 5)

FLAT DB Flyes - 10-12 reps (TUT = 5)

Feet Elevated Pushups - MAXIMUM REPS (TUT = 5)

Cable Cross-overs(or pec dec) - 10-12 reps(TUT= 5)

Chest Press Machine(inner handles if equipped) - 10-12 reps(TUT = 5)




Back

GIANT SET = 4 CYCLES

Weighted Hypers(pad BELOW hips) 10-12 reps(TUT = 5)

Seated Cable Rows with a long straight bar(slightly more than shoulder overhand grip) 10-12 reps (TUT = 5)

Seated Rowing Machine(overhand wide grip - SEAT ADJUSTED SO THAT THE HANDLES ARE SHOULDER HEIGHT 10-12 reps (TUT = 5)

CLOSE GRIP(PALMS FACING EACH OTHER) WEIGHT ASSISTED CHINS 10-12 reps (TUT= 5)



Legs

GIANT SET 4 cycles

Leg Extensions 10-12 reps - (TUT = 5)

SEATED Leg Curls 10-12 reps - (TUT = 5)

Hack Squats(FEET HIGH WIDE TOES TURNED OUT) 10-12 reps (TUT = 5)

Dumbell Stiff Deads - 10-12 reps (TUT = 5)

SMITH MACHINE SQUATS - FEET OUT IN FRONT SHOULDER WIDTH STANCE TOES POINTED OUT(PUSH FROM HEELS) 10-12 reps (TUT = 5)

TREADMILL WORK - 15-25 degrees(max level) and shoot for 1.0 mph LONG STRIDES PUSHING WITH BALLS OF FEET - CONCENTRATE ON SQUEEZING GLUTES ON EACH STEP for 3 minutes(this will actually allow your HR to DROP)





Shoulders


GIANT SET 4 CYCLES

Front Laterals- 10-12 reps - (TUT= 5)

Modified Rear Laterals (your fave) 10-12 reps (TUT = 5)

SEATED side laterals 10-12 reps (TUT = 5)

Machine Press(FACE BACKWARDS ON THE MACHINE - NO CHEST SUPPORT IF POSSIBLE....LOWER SEAT SO THAT YOU ARE STARING WITH THE UPPER ARMS PARALLEL TO THE GROUND) 10-12 reps (TUT = 5)

STANDING machine press shrugs(same machine you just used) 10-12 reps (TUT = 5)



ROWING MACHINE - 5 minutes






Arms

GIANT SET - 4 CYCLES


Incline Curls - 10-12 reps (TUT = 5)

Standing alternating DB curls 10-12 reps (TUT = 5)

Preacher(or machine preacher) curls 10-12 reps (TUT= 5)

Straight bar pushdowns(shoulder width or wider) 10-12 reps (TUT = 5)

Dumbell kickbacks(STARTING WITH PALM FACING SIDE AND ROTATING SO THAT IT IS PALM UP AT FINISH) 10-12 reps (TUT = 5)

Dip Machine(or weight assisted) 10-12 reps (TUT = 5)







CARDIO PLAN BEGINNING THIS WEEK:

CONTINUE WITH FREQUENCY AND EQUIPMENT...WE ARE BUMPING TO 12 CYCLES (instead of 10).


All-out Interval - 35 seconds
Recovery Interval - 70 seconds

You will begin this week with a 10 minute warm-up on the exercise of choice.....


then you will complete 12 intervals followed by a 10 minute cool down and some ab work:


4 Giant sets per session - ONE MINUTE PER EXERCISE:


Decline situps with someone tossing a light medicine ball to you - vary height, side to side and force....you catch on the way DOWN, toss as you are coming back up.

PASS OFFS - sit on a bench back to back with someone......you pass a heavy medicine ball off to the other person and vice versa....keep going in the same direction for a minute....then switch direction

Crunch Machine



Shoot for 30 seconds per exercise.




DIET:


ADD in 1 oz of almonds/cashews or a tablespoon of pbutter right before bed.


We are adding some cals at this point to ensure metabolic lag doesnt hit.

 

[the-short-one]

cardio how many times per week?

(I did cardio this morning on last weeks schedule)


...and I don't have anyone who works out with me in the AM to toss me a medicine ball. at night, but not in the mornings.