Short1 - Bodybuilding Competition Log

[Mavafanculo]

looking good shorty

 

[the-short-one]

January 10, 2007

.5 ml A-dex
GH = 1.5
calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
yohimbine HCL
glucorell
PURECEE
Lipodrene w/ephedra
Cardio Breeze before AM & PM workouts


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
romaine salad with salad spritzer
diet Arizona Blueberry Green Tea, 1 liter



Meal Four -

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


Meal Five
8 oz chicken breast
1 cup brocolli
diet pepsi


Extended release shake 40 grams of Casein protein in skim milk + 1 tbsp unsweetened soy nut butter
1 PureCEE
1 Glucorell

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

AM WORKOUT

CARDIO - now that I've been schooled on the accuracy of 'calories burned' on the machines, I paid attention to the numbers today so I could log them.

treadmill
10 minute warmup. 3.5 mph, slowly ramped the incline up to 5.
12 cycles 35 sec all out/70 sec recovery. started at 6.5 for the first cycle and speeded up to 9.0 for the last 5-6 cycles. recover speed was 3.5
10 minute cooldown - people were waiting for a treadmill, so I cooled down on the eliptical -level 10.

treadmill calories burned = 380
eliptical = 100

ABS

Jeff came in and did ab work with me.

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

My abs have bounced back and this workout felt good. the situps with the medicine ball were fun. I got kind of dizzy with the passoffs, tho. lolol
-------------------

PM WORKOUT -
it was a night of waiting. very frustrating. I got there and the gym was packed. wtf? I go late ewnought ot miss the damn rush, or so I thought. I stretched for a while and waited for the room to clear. Probably about 1/2 hour. I didn't want to start a set ands then have someone take the hack squat machine while I was moving through it.

Legs

GIANT SET 4 cycles

Leg Extensions (TUT = 5)

4 x 12/170

SEATED Leg Curls (TUT = 5)

4 x 12/120

Hack Squats(FEET HIGH WIDE TOES TURNED OUT) (TUT = 5)

4 x 10/90 + machine weight

Dumbell Stiff Deads - (TUT = 5)

4 x 10/50 lb dbs

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

4 x 10/90 + bar/machine weight

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)




so. this was an awesome lweg workout. my glutes and hammys ACHED when I was done. on the hack and smith, I got the shakes really bad on the last 4 reps.

workout rating = 8.

 

[the-short-one]

looking good shorty

 

[the-short-one]

Could you cap it yourself? Buy the capsule thingies and use a syringe to squirt it in?

Second thought - sounds like a lot of work if you could just BUY the capsules already made. lol

it's not THAT horrible, but it's not good. I wasn't prepared for the taste and had a full body shiver when I took it. lololol

now I know, so will have to be a (wo)man and have a chaser ready.

 

[T-Cake]

January 10, 2007

.5 ml A-dex
GH = 1.5
calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
yohimbine HCL
glucorell
PURECEE
Lipodrene w/ephedra
Cardio Breeze before AM & PM workouts


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
romaine salad with salad spritzer
diet Arizona Blueberry Green Tea, 1 liter



Meal Four -

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


Meal Five
8 oz chicken breast
1 cup brocolli
diet pepsi


Extended release shake 40 grams of Casein protein in skim milk + 1 tbsp unsweetened soy nut butter
1 PureCEE
1 Glucorell

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

AM WORKOUT

CARDIO - now that I've been schooled on the accuracy of 'calories burned' on the machines, I paid attention to the numbers today so I could log them.

treadmill
10 minute warmup. 3.5 mph, slowly ramped the incline up to 5.
12 cycles 35 sec all out/70 sec recovery. started at 6.5 for the first cycle and speeded up to 9.0 for the last 5-6 cycles. recover speed was 3.5
10 minute cooldown - people were waiting for a treadmill, so I cooled down on the eliptical -level 10.

treadmill calories burned = 380
eliptical = 100

ABS

Jeff came in and did ab work with me.

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

My abs have bounced back and this workout felt good. the situps with the medicine ball were fun. I got kind of dizzy with the passoffs, tho. lolol
-------------------

PM WORKOUT -
it was a night of waiting. very frustrating. I got there and the gym was packed. wtf? I go late ewnought ot miss the damn rush, or so I thought. I stretched for a while and waited for the room to clear. Probably about 1/2 hour. I didn't want to start a set ands then have someone take the hack squat machine while I was moving through it.

Legs

GIANT SET 4 cycles

Leg Extensions (TUT = 5)

4 x 12/170

SEATED Leg Curls (TUT = 5)

4 x 12/120

Hack Squats(FEET HIGH WIDE TOES TURNED OUT) (TUT = 5)

4 x 10/90 + machine weight

Dumbell Stiff Deads - (TUT = 5)

4 x 10/50 lb dbs

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

4 x 10/90 + bar/machine weight

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)




so. this was an awesome lweg workout. my glutes and hammys ACHED when I was done. on the hack and smith, I got the shakes really bad on the last 4 reps.

workout rating = 8.

WOW your workout is incredible. Parts of it look a lot like mine. I HEAR you on the crowded gym! Damn resolutioners, I'm assuming!

Nice work; I think I just gained some LBM reading your log

 

[The Shadow]

Great job S.

Let me know if the glute/ham tie-ins are sore tomorrow

 

[the-short-one]

Great job S.

Let me know if the glute/ham tie-ins are sore tomorrow

they're already sore. they were aching while I was in bed last night - took 2 ibuprofen so I could go to sleep. lol


what causes the muscle shakes I get toward the end of some of my sets? it only happens on leg day.

 

[The Shadow]

they're already sore. they were aching while I was in bed last night - took 2 ibuprofen so I could go to sleep. lol


what causes the muscle shakes I get toward the end of some of my sets? it only happens on leg day.

The trembling is from:

1 - actual Nervous System Breakdown.....its sort of like the body cant fire the muscles in the right secuences

2 - Lack/drop in ATP - its the "energy Currency" of the muscles


Of course - you see how leg day would really be impacted by both of those

 

[the-short-one]

Got my car out of the body shop today. woo hoo! fixed. I hugged the autobody guy. lolol He looked a little surprised by it, but handled it well.


I have done NOTHING today. It poured all night last night - this means no work for me. You can't play with dirt when it turns to mud. SO - I woke up at 7:30am and had my shake - then went back to bed and slept until 11. I could go back to bed right now, but I have suzy-home-maker stuff to do...and the gym in about 3 hours.

Shadow - I'M SORE. lolol My hammys and inner thighs. glutes, too. It feels pretty good, actually.

 

[the-short-one]

The trembling is from:

1 - actual Nervous System Breakdown.....its sort of like the body cant fire the muscles in the right secuences

2 - Lack/drop in ATP - its the "energy Currency" of the muscles


Of course - you see how leg day would really be impacted by both of those

ok, I understand what the shakes are. why does it happen? - what causes the nervous system to break down/drop in ATP?