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The Shadow said:
it will be hard to beat the first one.
Short1 - Bodybuilding Competition Log
- Thread starter the-short-one
- Start date
it will be hard to beat the first one.
T
The Shadow
Guest
the-short-one said:
same frequency on the cardio as last week....just longer intervals and more cycles.
hold a ball or plate on the abs am
January 8, 2007 - gym at 6am, work at 8 am, errands run at 4pm, back to the gym at 7pm.
GH = 1.5
calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
yohimbine HCL
glucorell
PURECEE
Lipodrene w/ephedra
NO-EXPLODE before PM workout
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
After 4 weeks, I've finally found a way to make this taste good.
It's called CARDIO. lolol
Meal Three -
9 oz chicken breast
spinach salad with salad spritzer
2 diet mountain dews
Meal Four -
40 grams whey protein in
skim milk
raspberries
100g. Sweet potatoes
2 glucorell
Meal Five
8 oz chicken breast
1 cup brocolli
1 Liter Diet Arizona Green Tea
Extended release shake 40 grams of Casein protein in skim milk + 1 tbsp Organic ANPB
1 PureCEE
1 Glucorell
--------------------
AM WORKOUT
Cardio
HIIT on Bicycle
I knew Shadow was going to up my cardio a little - but I didn't know how. I took matters into my own hands and did a few more cycles this AM because I was feeling good. rested from last week
10 minute warmup
14 cycles 30 seconds level 20 pedalling hard and 60 seconds recovery level 10
10 minute cool down
ABS
I played with these, too. 3 sets
Roman Chair = leg raises - straight legs 45 seconds
Swiss Ball Crunches = 45 seconds
Verticle Bench Situps = 20 seconds (gawdam those are hard)
scissors = 45 seconds
bicycle = 45 seconds
shortenend my rest up between sets.
PM Workout
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 (TUT = 5)
4 x 12/20 lb dbs
FLAT DB Flyes - (TUT = 5)
4 x 10/10 lb dbs
Feet Elevated Pushups - MAXIMUM REPS (TUT = 5)
1 x 10
1 x 8
2 x 6
Cable Cross-overs - (TUT= 5)
4 x 12/60
Chest Press Machine(inner handles if equipped) - (TUT = 5)
4 x 10/40
...and I can honestly say that that was the best chest workout I can remember having. My pecs burned all over. At heavier weights, I have problems feeling/using my pecs - I think my arms & shoulders take over. This workout, I was able to concentrate on my pecs only.
workout difficulty rating = 6
GH = 1.5
calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
yohimbine HCL
glucorell
PURECEE
Lipodrene w/ephedra
NO-EXPLODE before PM workout
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
After 4 weeks, I've finally found a way to make this taste good.
It's called CARDIO. lolol Meal Three -
9 oz chicken breast
spinach salad with salad spritzer
2 diet mountain dews
Meal Four -
40 grams whey protein in
skim milk
raspberries
100g. Sweet potatoes
2 glucorell
Meal Five
8 oz chicken breast
1 cup brocolli
1 Liter Diet Arizona Green Tea
Extended release shake 40 grams of Casein protein in skim milk + 1 tbsp Organic ANPB
1 PureCEE
1 Glucorell
--------------------
AM WORKOUT
Cardio
HIIT on Bicycle
I knew Shadow was going to up my cardio a little - but I didn't know how. I took matters into my own hands and did a few more cycles this AM because I was feeling good. rested from last week
10 minute warmup
14 cycles 30 seconds level 20 pedalling hard and 60 seconds recovery level 10
10 minute cool down
ABS
I played with these, too. 3 sets
Roman Chair = leg raises - straight legs 45 seconds
Swiss Ball Crunches = 45 seconds
Verticle Bench Situps = 20 seconds (gawdam those are hard)
scissors = 45 seconds
bicycle = 45 seconds
shortenend my rest up between sets.
PM Workout
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 (TUT = 5)
4 x 12/20 lb dbs
FLAT DB Flyes - (TUT = 5)
4 x 10/10 lb dbs
Feet Elevated Pushups - MAXIMUM REPS (TUT = 5)
1 x 10
1 x 8
2 x 6
Cable Cross-overs - (TUT= 5)
4 x 12/60
Chest Press Machine(inner handles if equipped) - (TUT = 5)
4 x 10/40
...and I can honestly say that that was the best chest workout I can remember having. My pecs burned all over. At heavier weights, I have problems feeling/using my pecs - I think my arms & shoulders take over. This workout, I was able to concentrate on my pecs only.
workout difficulty rating = 6
Gymgurl said:
look at that adorable face in that avi.
T
The Shadow
Guest
the-short-one said:January 8, 2007 - gym at 6am, work at 8 am, errands run at 4pm, back to the gym at 7pm.
GH = 1.5
calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
yohimbine HCL
glucorell
PURECEE
Lipodrene w/ephedra
NO-EXPLODE before PM workout
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
After 4 weeks, I've finally found a way to make this taste good.
Meal Three -
9 oz chicken breast
spinach salad with salad spritzer
2 diet mountain dews
Meal Four -
40 grams whey protein in
skim milk
raspberries
100g. Sweet potatoes
2 glucorell
Meal Five
8 oz chicken breast
1 cup brocolli
1 Liter Diet Arizona Green Tea
Extended release shake 40 grams of Casein protein in skim milk + 1 tbsp Organic ANPB
1 PureCEE
1 Glucorell
--------------------
AM WORKOUT
Cardio
HIIT on Bicycle
I knew Shadow was going to up my cardio a little - but I didn't know how. I took matters into my own hands and did a few more cycles this AM because I was feeling good. rested from last week
10 minute warmup
14 cycles 30 seconds level 20 pedalling hard and 60 seconds recovery level 10
10 minute cool down
ABS
I played with these, too. 3 sets
Roman Chair = leg raises - straight legs 45 seconds
Swiss Ball Crunches = 45 seconds
Verticle Bench Situps = 20 seconds (gawdam those are hard)
scissors = 45 seconds
bicycle = 45 seconds
shortenend my rest up between sets.
PM Workout
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 (TUT = 5)
4 x 12/20 lb dbs
FLAT DB Flyes - (TUT = 5)
4 x 10/10 lb dbs
Feet Elevated Pushups - MAXIMUM REPS (TUT = 5)
1 x 10
1 x 8
2 x 6
Cable Cross-overs - (TUT= 5)
4 x 12/60
Chest Press Machine(inner handles if equipped) - (TUT = 5)
4 x 10/40
...and I can honestly say that that was the best chest workout I can remember having. My pecs burned all over. At heavier weights, I have problems feeling/using my pecs - I think my arms & shoulders take over. This workout, I was able to concentrate on my pecs only.
workout difficulty rating = 6
the cardio frequency and AB modifications were listed on the long post on yesterday.....Im sorry I didnt make it more clear..what you did was fine.
So yep....we are dialing in the specific WAY to get the TUT that works best for you.
Great job
The Shadow said:
no - I did cardio before you listed them
I didn' get back to my computer until yesterday evening, so didn't get the new workout till right before I left for the gym.
T
The Shadow
Guest
Ah sooooooo.......the-short-one said:no - I did cardio before you listed them
makes sense.
How are you feeling?
Energy levels?
Posing??
The Shadow said:
energy levels are excellent until after my PM gym session. then I crash.
I've been practicing posing and still feel like a
, but not as bad. We need to talk about a routine. Did you have something in mind for this, or do I need to get my shit together and get it done?
T
The Shadow
Guest
the-short-one said:energy levels are excellent until after my PM gym session. then I crash.
I've been practicing posing and still feel like a
I have some thoughts
Find out the length of the program.........and if you can use props.
What about using something from N. Back as the music??
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