Short1 - Bodybuilding Competition Log

[The Shadow]

Recovery week


TUT = 4 on all exercises(2 second positive:2 second negative unless otherwise listed)


ALL SETS ARE STRAIGHT SETS.....ONE MINUE REST BETWEEN SETS



Chest - 4 SETS ON ALL 15 REPS

INCLINE CHEST PRESS
FLAT/VERTICAL MACHINE PRESS
CABLE CROSSOVERS
INCLINE FLYES




Back - 4 SETS ON ALL 15 REPS

SEATED CABLE ROWS WITH ROPE - PULLING HIGH(BETWEEN CHEST AND CHIN)
MEDIUM GRIP PULLDOWNS TO THE FRONT
MODIFIED BENT REAR LATERALS
WEIGHTED HYPERS






Legs 4 SETS ON ALL 15 REPS

SEATED LEG CURLS
LEG EXTENSIONS
SMITH MACHINE WIDE STANCE SQUATS
WALKING LUNGES(15 STEPS PER LEG)
DUMBBELL STIFF DEADS




Shoulders 3 SETS 15 REPS ON ALL


SIDE LATERAL RAISES
FRONT LATERALS
CABLE SIDE LATERALS
CABLE FRONT LATERALS
MACHINE PRESS







Arms 4 SETS 15 REPS ON ALL

CABLE CURLS
PUSHDOWNS
OVERHEAD CABLE EXTENSIONS
DOUBLE OVERHEAD PULLEY CURLS(LIKE DOING A DOUBLE BICEP POSE)






CARDIO PLAN BEGINNING THIS WEEK:

MONDAY-WEDNESDAY-FRIDAY

MON - TREADMILL
WED - ELLIPTICAL
FRI - TREADMILL

......45 MINUTES STEADY STATE CARDIO - NO HIIT


TUESDAY-SATURDAY
30 MINUTES HIIT ON THE BICYCLE




NO AB WORK THIS WEEK



DIET: INCREASE NUMBER OF CARBS BY 50% FOR MEAL ONE AND POST TRAINING

DROP OIL IN AM SHAKE

2X ON GLUCORELL ON AM AND POSTWORK OUT SHAKE




SUPPLEMENTS THIS WEEK:

DAY 1(MONDAY) - 20 mcg
DAY 2 - 20 mcg
DAY 3 - 40 mcg(2x)
Days 4 and 5 - 40 mcg(2x)
Days 6 and 7 - 60 mcg(3x)


.......WITH EACH DOSE - add 500 mg taurine and 100 mg of potassium.


T-3......12.5 mch per day for the entire week

 

[the-short-one]

ok - questions:

1. no cardio on thursday?
2. steady state = what intensity?
3. on the clen - you want me to drop back down again to 20mcg on monday and work up again? (just clarifying)

 

[Sassy69]

How's the lat spread coming? Finally found the pic I use to mentally pull out the biggest lat spread I can ... I LOVE Elena's back.

http://elenaseiple.com/photos/elena34.jpg

 

[the-short-one]

How's the lat spread coming? Finally found the pic I use to mentally pull out the biggest lat spread I can ... I LOVE Elena's back.

http://elenaseiple.com/photos/elena34.jpg

holy trou drop! lolol

YES. She has an awesome back - her whole physique is awesome, actually. I was just watching her today on my 2005 Nationals dvd.

My lat spread is better. all my posing is getting better. thank god. I got my suits in yesterday, so wore one of them for practice posing today.

My back went out this morning - not my lower - up under my left shoulder blade. oi. Jeff put me back in, but damn. I must have pulled a muscle as well. It hurt so bad, I couldn't do a lat spread. It's calmed down now - so should be better tomorrow.

Did I mention Jeff is also a Chiropractor? Very convenient guy to have around.

 

[Sassy69]

holy trou drop! lolol

YES. She has an awesome back - her whole physique is awesome, actually. I was just watching her today on my 2005 Nationals dvd.

My lat spread is better. all my posing is getting better. thank god. I got my suits in yesterday, so wore one of them for practice posing today.

My back went out this morning - not my lower - up under my left shoulder blade. oi. Jeff put me back in, but damn. I must have pulled a muscle as well. It hurt so bad, I couldn't do a lat spread. It's calmed down now - so should be better tomorrow.

Did I mention Jeff is also a Chiropractor? Very convenient guy to have around.

That's DAMN convenient! I should marry my chiro. That might make me lez tho. Her husband might have issues w/ that too.

Elena is fantastic but her back blows me out of the water ALL the time. She presents soooo well.

 

[musclemom]

holy trou drop! lolol

YES. She has an awesome back - her whole physique is awesome, actually. I was just watching her today on my 2005 Nationals dvd.

My lat spread is better. all my posing is getting better. thank god. I got my suits in yesterday, so wore one of them for practice posing today.

My back went out this morning - not my lower - up under my left shoulder blade. oi. Jeff put me back in, but damn. I must have pulled a muscle as well. It hurt so bad, I couldn't do a lat spread. It's calmed down now - so should be better tomorrow.

Did I mention Jeff is also a Chiropractor? Very convenient guy to have around.

I've actually fantasized about being married to a chiropractor in my time *sigh* Lucky, lucky girl. I've had to settle for a geographically convenient chiropractor and a Tempurpedic mattress (best money I ever spent!)

I've had that upper back area go haywire on me, sometimes my chiro ends up having to do a front rib adjustment on me.

Feel better, shortie

 

[The Shadow]

ok - questions:

1. no cardio on thursday?
2. steady state = what intensity?
3. on the clen - you want me to drop back down again to 20mcg on monday and work up again? (just clarifying)

1 - NO - you have the day off....you deserve one
2 - 9-10 cals per minuteish
3 - YES

 

[the-short-one]

I've actually fantasized about being married to a chiropractor in my time *sigh* Lucky, lucky girl. I've had to settle for a geographically convenient chiropractor and a Tempurpedic mattress (best money I ever spent!)

I've had that upper back area go haywire on me, sometimes my chiro ends up having to do a front rib adjustment on me.

Feel better, shortie

I used to have lower back problems until I met jeff and bought a tempurpedic. both have been excellent investments. lolol

He's an interesting person. He and his brothers were professional rodeo cowboys for 20 years (All of them made the hall of fame this past year). You can imagine the back problems of rodeo cowboys. oi. Probably the least of their injuries. He got all his training from another rodeo guy who was a Chiropractor - both of them are so big that it takes another big guy to put them in. So, he spent time with this guy and got his treatments in exchange for work in the Chiro office. then he hit the road rodeoing and became "the guy" you went to see to get your back worked on.

He never went to school, so doesn't have a license. this means he works for free. I still call him a Chiropractor - I've been to licensed Chiros and have never had a better treatment then the one I get from Jeff. When we go to California to visit his family, there's a line of people waiting for him so they can get adjusted. Seriously. lolol

 

[the-short-one]

That's DAMN convenient! I should marry my chiro. That might make me lez tho. Her husband might have issues w/ that too.

Elena is fantastic but her back blows me out of the water ALL the time. She presents soooo well.

LOL!!

 

[musclemom]

I used to have lower back problems until I met jeff and bought a tempurpedic. both have been excellent investments. lolol

He's an interesting person. He and his brothers were professional rodeo cowboys for 20 years (All of them made the hall of fame this past year). You can imagine the back problems of rodeo cowboys. oi. Probably the least of their injuries. He got all his training from another rodeo guy who was a Chiropractor - both of them are so big that it takes another big guy to put them in. So, he spent time with this guy and got his treatments in exchange for work in the Chiro office. then he hit the road rodeoing and became "the guy" you went to see to get your back worked on.

He never went to school, so doesn't have a license. this means he works for free. I still call him a Chiropractor - I've been to licensed Chiros and have never had a better treatment then the one I get from Jeff. When we go to California to visit his family, there's a line of people waiting for him so they can get adjusted. Seriously. lolol

Oh I believe you! Some people have the hands for it (that's what I call it at least, a feel for what is right and necessary). I've been to licensed chiros and had them hurt me. The guy I go to now has good hands, natural healer, but there are some licensed turkeys that I wouldn't let pet my cat much less crack my back or neck