Short1 - Bodybuilding Competition Log

[The Shadow]

Shadow - on Meal #3 and Meal #5 - can I substitute fish for chicken? Not every day, but I know my famly will be going out to eat every day that we're there. I would like to have the option of ordering baked or grilled fish...?

ABsofrickingLutely

Certainly...in fact, feel free to do fish as often as you wish......we are going to be adding some heart healthy fats when you get back anyway.....

 

[florencia]

Be safe and have a wonderful vacation!!!

 

[Daisy_Girl]

Hope your trip is wonderful and can't wait to get updates when you return!

 

[the-short-one]

Hope your trip is wonderful and can't wait to get updates when you return!

we're going deep sea fishing on the 23rd. I hope I don't throw up.


December 18, 2006

weighed myself at the gym - 156

Supps Today:

1.5 iu GH
calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
stimx
yohimbine HCL
emerald balance (connective tissue/hair/skin/nails)


Today I ate:

Meal One:

40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil

Meal Two:

6 egg whites
2 Whole eggs
1.5 cups of Oatmeal

Meal Three - pre-workout

100g. Sweet potatoes
6 oz of chicken breast
stimx
NO-EXPLODE w/water
PureCEE


Meal Four

40 grams whey protein - (isopure zero carb strawberry)
100g. Sweet potatoes
10 g glutamine


Meal Five:

8 oz Chicken breast
1-Cup Broccoli
vitamins

Meal Six:

Extended release shake 40 grams of Casein protein in skim milk - (GNC Pro performance vanilla caramel PM protein.)

workout:

stretched, then

Chest

Super Set:

incline Flyes(no Pause) With Incline Db Presses - (4 Tut) On Both Exercises
1 x 8/30 lb dbs - 1 x 8/30 lb dbs
2 x 7/35 lb dbs - 2 x 8/35 lb dbs
1 x 6/35 lb dbs - 1 x 6/35 lb dbs


Flat Db Press - (4 Tut)

1 x 8/40 lb dbs
1 x 8/45 lb dbs
1 x 6/50 lb dbs


I went ahead and did back as well, even tho it's for tomorrow. I'll be traveling for at least 10 hours, renting a car, then get everyone checked in (my mom, my son, me, Jeff). Supposed to meet my uncle after that for dinner. oi. gonna be a long day. I'm doubting I'll be worth anything at the gym...


Back

Superset:

pullovers With Seated Cable Rows(narrow Saddle Grip) - (4 Tut)
1 x 8/135 - 1 x 8/40
2 x 8/150 - 2 x 8/50
1 x 6/150 - 1 x 6/50

3 Sets Of Weight Assisted Chins (4 Tut)

1 x 8/30 lb assist
1 x 8/20 lb assist
1 x 6/20lb assist


....and I was sweatin. I LOVE supersets. they raise my heart rate and make my muscles burn. I felt it in my pecs long after the whole workout was over. happy, happy.

rating for workout = 6.

 

[the-short-one]

...and since I'll be in Hawaii for Christmas, I thought I'd give you Santa. On the beach.

Happy Holidays.​

Love,

Sally
(that's my name, btw. lolol)

 

[The Shadow]

...and since I'll be in Hawaii for Christmas, I thought I'd give you Santa. On the beach.

Happy Holidays.​

Love,

Sally
(that's my name, btw. lolol)

I TOLD you that picture was for your eyes only


DAMMIT



GREAT job in the gym kiddo........you picked up immediately on why we are doing super sets.

Super sets and especially strip sets are imo - an extremely effective way to train.....on strip sets(as you go to failure on each set) - you get more growth reps(my term) in a shorter time frame.

The intensity methods also ramp uo hear rate(great for burning bf) and other good things like hgh and Igf1 to name a couple......its also a good way to train to fialure without piling on the weight.

Weight is secondary...it always has been

 

[superqt4u2nv]

The pic is not working for me

Have a great Christmas Shorty!

 

[ck2006]

Have a safe and AWESOME trip, and have a great christmas and new years!!!!!!!!!!!

 

[Gymgurl]

...and since I'll be in Hawaii for Christmas, I thought I'd give you Santa. On the beach.

Happy Holidays.​

Love,

Sally
(that's my name, btw. lolol)

Take me please...Ill be good I swear!! Have a great time!!!

 

[*Bunny*]

...and since I'll be in Hawaii for Christmas, I thought I'd give you Santa. On the beach.

Happy Holidays.​

Love,

Sally
(that's my name, btw. lolol)

Happy holidays

 

[the-short-one]

they took my pic of santa on the beach down.

bastards.



vacation food/orkout log to follow...

 

[the-short-one]

I'm going to list food and workouts seperate - it's easier. took my supps every day, so will ony list them once fo you. I did not take GH or Deca on the plane iwith me. I was traveling with my son, so his welfare comes before anything of mine.

Pictures - I have pics for you from each day that I worked out but one - I'm on y mom's computer in Prescott and don't think I can load my pics until I get to my own computer. I'll try - but you might have to wait until Saturday or Sunday.



calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
Lipodrine w/ephedra
yohimbine HCL
glucorell
NO-EXPLODE before workouts
PureCEE after workouts and before bed
glutamine afer workouts

December 19 - Tuesday. Travel day.

Meal One - 4 am
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil
1 glucorell


Meal Two: on the plane - about 8am. cold, and not very tasty. lol I had problems with this meal throughout the whole vacation. It's a ot of food ad I had proems eating it all in one sitting. I think it took me an hour to get this meal down every day.

10 egg whites
3 Whole eggs
1/2 cups of Oatmeal


Meal Three - around noon
the airline served a green sala with the meal - I ate everyone's salad and gave my turkey/mashed potatoes to Jeff. lol each salad was about 1/4 cup of lettuce.
9 oz of chicken breast


Meal Four

40 grams whey protein in 1 cup milk- (isopure zero carb strawberry)
1/2 banana
100g. Sweet potatoes
2 glucorell


Meal Five

8-9 oz grilled mahi mahi at Bubba Gumps Shrimp Company - about 4:30 pm
1-Cup Broccoli - steamed
3 large ice teas


Meal Six - 8 pm. I went to bed at abut 8:30. tired.

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

 

[the-short-one]

December 20 - Wednesday.
Walked around Kona, went to the gym, took Mitch to the pool to swim. recovery day from traveling. Went shopping at KTA early in the morning to buy groceries. Almost had a heart attack when I saw the price of milk. $6.00 a gallon. holy . The must have one milking on the whole island.

Meal One:
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil
1 glucorell

1 cup kona coffee w/splenda


Meal Two:
10 egg whites
3 Whole eggs
1/2 cups of Oatmeal




Meal Three - Huggo's on the Water
spinach salad w/lemon little salt & pepper
9 oz of grilled ono
3 glasses of iced tea


worked out about an hour later. took:
3 Pure CEE
2 scoops NO-EXPLODE in water
fat burner


Meal Four - post-workout

40 grams orange flavored whey protein in a shake at the gym mixed with
skim milk & fresh mango
100g. Sweet potatoes
2 glucorell
10g glutamine



Meal Five - Mauna Lani Resort

8-9 oz grilled ahi tuna
1-Cup Broccoli
3 glasses iced tea


Meal Six

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

 

[the-short-one]

December 21 - Thursday.
Got up early - Jeff and I took Mitch to the ocean across from hote. low tide. we searched for sea critters in the lava rocks and saw sea turtles.

Meal One:
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil
1 glucorell

1 cup kona coffee w/splenda


Meal Two - Bubba Gumps Shrimp Company. They made my eggs and oatmeal for me. lol price for this meal specialy made = $12.00.
10 egg whites
3 Whole eggs
1/2 cups of Oatmeal
3 glasses iced tea




Meal Three - Huggo's on the Water
spinach salad from grocery store w/lemon & a little salt & pepper
9 oz chicken breast strips
2 diet pepsis


worked out about an hour later. took:
3 Pure CEE
2 scoops NO-EXPLODE in water
fat burner


Meal Four - post-workout

40 grams banana flavored whey protein in a shake at the gym mixed with
skim milk & fresh pineapple
100g. Sweet potatoes
2 glucorell
10g glutamine



Meal Five - a thai place across from hotel

8-9 oz grilled mahi
1-Cup Broccoli - aybe a ittle more. steamed. I had to send back the first batch because they'd sothered it in some sauce that looked yummy. lolol
3 glasses iced tea


Meal Six

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

 

[the-short-one]

December 22 - Friday.
Called Capt. Chuck to comfirm my fishing charter for Saturday. Thought positive thougts all day about not throwing up on the boat. I get sea sick.

Meal One -
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil
1 glucorell



Meal Two - in the room. using my hot plate.
10 egg whites
3 Whole eggs
1/2 cups of Oatmeal




Meal Three
spinach salad from grocery store w/lemon little salt & pepper
9 oz chicken breast strips
2 diet pepsis


Meal Four - pre workout

before leaing for gym -
3 Pure CEE
2 scoops NO-EXPLODE in water
fat burner

40 grams orange flavored whey protein in a shake at the gym mixed with
skim milk & fresh mango
100g. Sweet potatoes
2 glucorell




Meal Five - post workout - Pancho & Lefty's

8-9 oz grilled red snapper
they didn't have brocolli, so I had a salad with lemon
3 glasses iced tea


Meal Six

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

 

[the-short-one]

December 23 - Saturday.
Went fishing and I didn't get sick. whew! Had TONS of fun. We fished for arlin, but nothing was biting, so we went bottom fishing. I caught a 150lb reef shark on an itty bitty pole. holy shit. I got him reeled up to the boat without snapping the line or the pole A full body/cardio workout from hell. Jeff took a picture of it - although you can't really tell how big it is because it's still in the water. FUN.


Meal One - 5:30 am
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil
1 glucorell
4 ginger pills
1 bonine



Meal Two - pre-made and cold. I couldn't eat it all. maybe 1/4 left over.
10 egg whites
3 Whole eggs
1/2 cups of Oatmeal




Meal Three
spinach salad from grocery store w/lemon little salt & pepper
9 oz chicken breast strips
lots of water


Meal Four

40 grams whey protein in skim milk
100g. Sweet potatoes
6 fresh lychee fruit
2 glucorell




Meal Five - Pancho & Lefty's. Capt Chuck also owns this restaurant. Jeff caught a 60 lb mahi, so we went to Capt. Chuck's for dinner.

8-oz grilled mahi
they didn't have brocolli, so I had a salad with lemon
4 glasses iced tea. I was thirsty.


Meal Six

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

 

[the-short-one]

December 24 - Sunday.
Drove to Wiamea to visit my uncle. It's a cowboy town. Parker ranch is located there and it's HUGE. lotsa . We picked a paper bag full of Macadamia uts from the neighbor's tree. Mitch will stay busy cracking those baby's for days. tuff nuts.

Meal One - in the room. using my hot plate.
10 egg whites
3 Whole eggs
1/2 cups of Oatmeal


Meal Two - on the road
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil
1 glucorell



Meal Three
spinach salad from grocery store w/lemon little salt & pepper
9 oz chicken breast strips
lots of water


Meal Four
5-6 oz of spiral ham at uncle's house
green salad w/shrimp - no dressing
a spoon full of a cheesy potato dish my aunt made
3 diet pepsis
1 slice pumkin pie

I would have taken glucorell, but forgot it in the hotel room.

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

 

[the-short-one]

December 25 - Monday.
Drove to Hapuna Beach. Rented boogie boards - my first time. I had a blast. BIG waves. I drowned myself more than once. Couple of scrapes across my back and knees from wiping out. Mitch loved it, too. He road a lot of big wave into the beach. Not bad for a 6 year old.

Meal One - in the room. using my hot plate.
10 egg whites
3 Whole eggs
1/2 cups of Oatmeal


Meal Two - at beach.
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil
1 glucorell
lots of water



Meal Three
spinach salad from grocery store w/lemon little salt & pepper
9 oz chicken breast strips
lots of water


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

Meal Five - Huggo's again.
8 oz grilled ono
brocolli
iced tea



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



woke up at midnight. food poisoning. don't know if any of you have experienced it before, but it's ugly. throwing up and the trotts at the same time. cold sweats. had to be the ono. oi.

 

[the-short-one]

December 26 - Tuesday.
woke up feeling like shit. ankles/feet swollen. went to Hapuna beach again. waves were crappy so didn't get to use my rental boogie board uch. this was OK - I didn't feel all that great.

Meal One -
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil
1 glucorell



Meal Two - I ate only 1/2. feeling urpy.
10 egg whites
3 Whole eggs
1/2 cups of Oatmeal




Meal Three
spinach salad from grocery store w/lemon
9 oz chicken breast strips
water


Meal Four - pre workout

before leaving for gym -
3 Pure CEE
2 scoops NO-EXPLODE in water - thought I was going to throw that up. held it down...
fat burner

40 grams orange flavored whey protein in a shake at the gym mixed with
skim milk & fresh pineapple
100g. Sweet potatoes
2 glucorell




Meal Five - not hungry. went to bed early. so did the rest of the am. a lot of sun for everyone.
Extended release shake 40 grams of Casein protein in skim milk
1 PureCEE
1 Glucorell

 

[RottenWillow]

Shorty, awesome journal. A few questions please.

How long are you going between meals? I'm guessing it cant be more than 2.5 hours, right?

Major props to you for listing the Deca and GH in your protocal. Are you taking any other anabolics currently? What's a year's cycle like for you?

Lastly, if you place well in this show, what's the next stop? State championship, regonal? Also, is this an NPC sanctioned event?

 

[the-short-one]

Shorty, awesome journal. A few questions please.

How long are you going between meals? I'm guessing it cant be more than 2.5 hours, right?

Major props to you for listing the Deca and GH in your protocal. Are you taking any other anabolics currently? What's a year's cycle like for you?

Lastly, if you place well in this show, what's the next stop? State championship, regonal? Also, is this an NPC sanctioned event?

2-3 hours between meals, dependng on when I wake up. durng the week I wake up at 5 or 6 - on weekends I try to sleep in until 9, so will eat every 2 hours so that I can get them al in.

right now Im just taking deca and GH. Shadow says he will be switching me over to something else soon. I didn't take a AAS on vacation, so have been off for 2 weeks on everything but my otc supps.

This show is an NPC national qualifier. I believe that means that if I win, I qualify for nationals. It would be great, but it's not my goal right now. I'll just be happy to show up in the best condition I can be in, as this is my first show. I already want to do more, tho - so who knows? I guess I need to get through this one and find out what I need to improve on...

glad to see you here, btw. I was hoping you'd show up.

---------



ok. I need to finish my vacation log. I was rolling with it last night and my mom's computer shut down. I think her fan is broken and her laptop overheated. kept shutting down on me.

I'll try and finish this up this morning and then we have to drive back to Sierra Vista today. We're moving on to our new piece of property this weekend, so have to get all our stuf moved from our friends house and get set up in the 5th wheel. oh, joy. we get our permits to start building in a couple of weeks. I'm excited. New house!!!

 

[the-short-one]

December 27 - Wednesday.
woke up feeling hungry. good sign. feeling better, but am constipated since my night of poisoning. oi.

Meal One -
10 egg whites
3 Whole eggs
1/2 cups of Oatmeal




Meal Two -
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil
1 glucorell





Meal Three
spinach salad from grocery store w/lemon
9 oz chicken breast strips
water


Meal Four - pre workout

before leaving for gym -
3 Pure CEE
2 scoops NO-EXPLODE in water
fat burner

40 grams orange flavored whey protein in a shake at the gym mixed with
skim milk & fresh pineapple
100g. Sweet potatoes
2 glucorell




Meal Five -
8 oz grilled chicken strips
raw brocolli
diet pepsi

Meal Six -

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

 

[*Bunny*]

Hey TSO Good thing not getting sea sick & nothing like 'shark cardio'
Sounds like you having a great time, great job on keeping up the log, training and having a great time
XXOO

 

[the-short-one]

December 28 - Thursday.
travel day. flight doesn't leave until 7:30 pm, so got a late checkout. today is the day for buying trinkets. I bought some cards, a cutting from a Plumeria plant, Kona coffee, sea salt, and a pair of yellow Crocs. Damn, those things are comfy.

worked out first thing.
pre workout

before leaving for gym -
3 Pure CEE
2 scoops NO-EXPLODE in water
fat burner
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil
1 glucorell

Meal Two -
10 egg whites
3 Whole eggs
1/2 cups of Oatmeal
10g glutamine

FINALLY went to the bathroom. Sorry if this is more info than you needed, but hey. It's my log, and I can discuss my bowel movements if I want to.

Meal Three - ok. I have to admit that I tried my best to cheat on this meal. Not supposed to. The diet gods were watching. Here's the story:

Went to Fujimamas for lunch. It's a trendy restaurant - fusion of japanese and...something else. They have the original restaurant in Tokyo, and just opened this one up in Kona. I ordered the grilled tiger shrimp mixed in basil fried rice. bad, bad. Shadow is getting read to slap me now...

My bowl of rice and shrimp get to the table. Looks delicious. I stick my fork in it to take a bite and notice something bright green in the middle of the bowl. It was a baby hornworm, ya'll. lololol They cooked it in my rice and it was setting on top when they brought it out! I said to Jeff "Do you think that's supposed to be there?" He laughed at me and said "No." The server came back and I showed her. She was mortified, and took it back to the kitchen. She came back and apologized. The chef came out and apologized - comped all our food. The manager came out and apologized. I thought they were all going to cry I swear. It was pretty funny. They explained that they get all their produce from an organic farm un the road and the little critter probaby came from there. No problem, I say. Please bring me a salad an all is well. lololol

HUGE spinach salad with LOTS of bug-free vegitables. Sesame Vinigrette
3 glasses of iced tea
went back to room and ate 9 oz of checken breast strips from fridge.


Meal Four -

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

Meal Five -
8 oz grilled chicken strips
raw brocolli
diet pepsi on the plane to Honolulu

Meal Six - on the plane to Phoenix

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

 

[the-short-one]

Hey TSO Good thing not getting sea sick & nothing like 'shark cardio'
Sounds like you having a great time, great job on keeping up the log, training and having a great time
XXOO

 

[the-short-one]

December 29 - Friday.
got back to Phoenix at 7am. Drove the fam up to Prescott - got there about 10:30 am. Snowing. WTF? lolol Kid of a shock from the 80 degree weather I was enjoying. Sierra Vista will be a little warmer. 60-70, hopefully.

Meal One - drank this in the car on the way home.
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil
1 glucorell

Meal Two -
10 egg whites
3 Whole eggs
1/2 cups of Oatmeal
10g glutamine

Meal Three -
Found some chicken in the freezer.
9 oz chicen breast
no lettuce on the house.
diet pepsi


slept for a couple of hours. got up and called the gy. CLOSED. wtf? I have to work out in Sierra Vista when I get back.


Meal Four -

40 grams whey protein in
skim milk
1/2 banana
100g. Sweet potatoes
2 glucorell

Meal Five -
8 oz grilled chicken strips
cooked some frozen brocolli.
diet pepsi

Meal Six

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

 

[the-short-one]

December 20 - Wednesday workout. The Club in Kona. Nice gym, but equipment is old. They have all the old FLEX stuff with the little shark emblem. Not so good for short people. They have an autographed pic of Arnold on the wall. I guess he worked out there on vacation.

Legs


Superset:

leg Extensions With Walking Db Lunges 4tut
1 x 8/100 + 1 x 8/60
2 x 8/120 + 2 x 8/60
1 x 6/150 + 1 x 8/60

stiff Deadlifts With Seated Leg Curls - there was a guy waiting for the curl machine, so I did these with very little rest between sets
4 x 8/130 + 4 x 8/100 4tut


Follow With 2 Sets Of Hack Squats - Feet Wide And Toes Pointed Out 6-8 Reps(4 Tut)
2 x 8/160

good workout, except for the leg curl and extensions The machines were made for people with longer legs - not much adjustment. I struggled a little with those. rating for workout = 7
-----------------------------
December 21 - Thurday workout.

Shoulders


Superset

seated Side Laterals And Seated Db Presses 4tut
4 x 8/10 + 4 x 6/30lb dbs these bur long after the workout is over

Followed By 3 Sets Of Front Plate Raises - Both Hands 25 Pound Plate 6tut
3 x 6

Followed By 3 Sets Of Modified Bent Laterals (4 Tut)
3 x 6/15lb dumbells yow! I can really feel these in my rhombiods. my new favorite rear delt exercise.

workout rating = 6. delts burned for a long time after i was done.
------------------------
December 22 - Friday Workout

Arms

Superset

incline Curls With Standing Db Curls(both Arms At Same Time) 4tut
4 x 8/20lb dbs + 4 x 6/20lb dbs yow!


nose Breakers(elbows Facing Back At An Angle - Not Up And Down - This Will Require Less Weight) With Close Grip Bench 4tut

4 x 8/50 + 4 x 8/50

concentration(90 Degree) Curls And Db Kickbacks 4tut

3 x 8/25 + 3 x 8/15

workout rating = 6
---------------------------

December 26 - Tuesday workout. Gym was closed on Monday so doubled up again.

Chest

Super Set:

incline Flyes(no Pause) With Incline Db Presses - (4 Tut) On Both Exercises
1 x 8/25 lb dbs - 1 x 8/25 lb dbs
2 x 7/30 lb dbs - 2 x 8/30 lb dbs
1 x 6/35 lb dbs - 1 x 6/35 lb dbs


Flat Db Press - (4 Tut)

1 x 8/40 lb dbs
1 x 8/45 lb dbs
1 x 6/50 lb dbs



Back

Superset:

pullovers With Seated Cable Rows(narrow Saddle Grip) - (4 Tut) - these were awkward because they have the old FLEX lat pull with the bench seat on the ground.

1 x 8/130 - 1 x 8/50
2 x 8/150 - 2 x 8/50
1 x 8/150 - 1 x 6/50

3 Sets Of Weight Assisted Chins (4 Tut)

1 x 8/30 lb assist
1 x 6/20 lb assist
1 x 6/20lb assist


workout rating = 6
--------------------------
December 27 - Wednesday workout. Met a guy who does the ironman. it's in Kona every year in August. He just finished up a run from the Kona bay to the volcano - 6 hours. oi.

Legs


Superset:

leg Extensions With Walking Db Lunges 4tut
1 x 8/100 + 1 x 8/60
3 x 8/120 + 3 x 8/60


stiff Deadlifts With Seated Leg Curls - there was a guy waiting for the curl machine, so I did these with very little rest between sets
4 x 8/150 + 4 x 8/100 4tut


Follow With 2 Sets Of Hack Squats - Feet Wide And Toes Pointed Out 6-8 Reps(4 Tut)
2 x 8/160


workout rating = 7
------------------------------------

December 28 - Thursday workout - last one in Kona. I'll miss the weather, but I like my gym at home.


Shoulders


Superset

seated Side Laterals And Seated Db Presses 4tut
1 x 8/10 + 1 x 8/30lb dbs
2 x 8/12 + 2 x 8/30 lb dbs
1 x 6/15 + 1 x 6/30 lb dbs

Followed By 3 Sets Of Front Plate Raises - Both Hands 25 Pound Plate 6tut
3 x 8

Followed By 3 Sets Of Modified Bent Laterals (4 Tut)
3 x 8/15lb dbs

workout rating = 7
-----------------------

December 29 - no workout. called the gym and it was closed early. We go to Sierra Vista today and I will get in there to do arms.

 

[the-short-one]

Shadow. I'll follow this eating plan until I hear differently from you.

I'll get my pics up as soon as I can get my satellite link up in Sierra Vista. probably tomorrow.

Starting weight on December 20th at gym = 156.

I lost a couple of pounds, but I can't tell from where. My back looks a little better, I think.

Eding weight on December 28 at gym = 154.

 

[florencia]

 

[The Shadow]

Shadow. I'll follow this eating plan until I hear differently from you.

I'll get my pics up as soon as I can get my satellite link up in Sierra Vista. probably tomorrow.

Starting weight on December 20th at gym = 156.

I lost a couple of pounds, but I can't tell from where. My back looks a little better, I think.

Eding weight on December 28 at gym = 154.

yep yep yep.....


diet will change in a couple of days

 

[RottenWillow]

2-3 hours between meals, dependng on when I wake up. durng the week I wake up at 5 or 6 - on weekends I try to sleep in until 9, so will eat every 2 hours so that I can get them al in.

right now Im just taking deca and GH. Shadow says he will be switching me over to something else soon. I didn't take a AAS on vacation, so have been off for 2 weeks on everything but my otc supps.

This show is an NPC national qualifier. I believe that means that if I win, I qualify for nationals. It would be great, but it's not my goal right now. I'll just be happy to show up in the best condition I can be in, as this is my first show. I already want to do more, tho - so who knows? I guess I need to get through this one and find out what I need to improve on...

glad to see you here, btw. I was hoping you'd show up.

---------

Holy shite that's a lot of eating, mi hermana!

I'll try to not excessively clutter up your journal with a bunch of addtional questions. I'll take it to PM.

Yeah sorry I'm late to the party, but I'm here now & will be reading.

 

[The Shadow]

EXTENDED TUT WEEK - TUT = 8 on all exercises(3 second positive:5 second negative unless otherwise listed - if you get closer to a 4:4 - no big whoop)


Chest

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

Incline Dumbell Press - 5-8 reps(TUT = 8)
Incline DB Flyes - 5-8 reps (TUT = 8)
Feet Elevated Pushups - MAXIMUM REPS
Cable Cross-overs(or pec dec) - 5-8 reps(TUT=8)




Back

GIANT SET = 5 CYCLES

Chins - MAXIMUM REPS
Medium grip Pulldowns(just past shoulder width) 5-8 reps (TUT = 8)
Modified rear laterals - 5-8 reps (TUT = 8)
Dumbell Shrugs 5-8 reps(TUT=8)
Weighted Hypers(pad BELOW hips) 5-8 reps(TUT = 8)



Legs

GIANT SET 5 cycles

Leg Extensions 5-8 reps - (TUT = 8)
LYING Leg Curls 5-8 reps - (TUT = 8)
WEIGHTED STEP UPS(on a standardish weight bench) - 5-8 reps (8 TUT) - do ALL the reps on the SAME LEG at once...ie - when the right foot touches the bench - it mever leaves until all the reps have been completed)
Dumbell Stiff Deads - 5-8 reps (TUT = 8)
WALKING LUNGES - 10 strides per leg
TREADMILL WORK - 5 degress and shoot for 5.5-7.0 mph for 3 minutes






Shoulders


GIANT SET 5 CYCLES

Side laterals - 5-8 reps - (TUT=8)
STANDING dumbell press 5-8 reps - (TUT = 8)
SEATED incline lateral front raises 5-8 reps - (TUT = 8)
ROPE CABLE upright rows 5-8 reps - (TUT = 8).....I think these are doable with the rope...if they irritate the shoulder...switch to dumbell uprights...
Shoulder Press MACHINE 5-8 reps - (TUT=8)
JUMP ROPE - 5 minutes






Arms

GIANT SET - 5 CYCLES


Incline Dumbell Curls 5-8 reps - (TUT = 8)
Machine(or regular) Preacher Curls 5-8 reps - (TUT=8)
CURL GRIP WEIGHT ASSISTED CHINS - 5-8 reps - (TUT = 8)
Straight bar pushdowns with shoulder width grip - 5-8 reps - (TUT = 8)
Overhead cable extensions - 5-8 reps - (TUT = 8)...I think these are doable as well...if shoulder irritation....switch to one arm overhead db extensions with palm facing forward)
Dumbell Kickbacks - 5-8 reps - (TUT = 8 ).....focus on keeping upper arm ABOVE parallel throughout






CARDIO PLAN BEGINNING THIS WEEK:



In addition to the cardio listed IN the workouts above......we will do 3 HIIT sessions AM.


All three days will be identical in session length - the only yhting that will change will be the apparatus:

SPRINTS (Or treadmill)
ELLIPTICAL
SEATED ROWING
VERSA CLIMBER
BICYCLE


Alternate between the apparatus each session:


HIIT:


All-out Interval - 30 seconds
Recovery Interval - 60 seconds


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


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


3 Giant sets per session:


Hanging leg raises
Swiss ball crunches
Decline crunches(sit ups)
Lying Leg Scissors(alternate which leg goes over and which goes under)
Bicycle(with upper body motion - touching alternate knees and elbows)


Shoot for 30 seconds per exercise.




DIET:


No changes at this time.....I think(and will see) that you lost some fat....with all the changes in lifting and cardio sessions I dont want to change too many things at once.

 

[the-short-one]

yep yep yep.....


diet will change in a couple of days

ok. I weighed myself at the gym on Saturday - 152. Weighed myself again this morning - 152.

December 30, 2006

GH = 1.5
calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
Lipodrine w/ephedra
yohimbine HCL
glucorell
NO-EXPLODE before workout
PureCEE after workouts and before bed
glutamine afer workout

Meal One
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil
1 glucorell

Meal Two -
10 egg whites
3 Whole eggs
1/2 cups of Oatmeal
I scramble all this together with some splenda and cinammon. tastes better.

Meal Three -
9 oz chicen breast
spinach salad with vinigar
diet pepsi


Meal Four -

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

Meal Five -
8 oz chicken breast
cup of brocolli
diet pepsi

Meal Six

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


workout:
Arms

Superset

incline Curls With Standing Db Curls(both Arms At Same Time) 4tut
4 x 8/20lb dbs + 4 x 6/25lb dbs


nose Breakers(elbows Facing Back At An Angle - Not Up And Down - This Will Require Less Weight) With Close Grip Bench 4tut

4 x 8/50 + 4 x 8/50

concentration(90 Degree) Curls And Db Kickbacks 4tut

3 x 8/25 + 3 x 8/15

workout rating = 6

 

[The Shadow]

Also - we will be switching from Deca(which is a decanoate ester - think long, extended release) to NPP (same nandrolone compound but with a Phenyl Propionate ester - think shorter release).


ANOTHER GENERAL RULE:


Faster acting compounds typically have a higher ANABOLIC:ANDROGENIC ratio.....

 

[the-short-one]

Also - we will be switching from Deca(which is a decanoate ester - think long, extended release) to NPP (same nandrolone compound but with a Phenyl Propionate ester - think shorter release).


ANOTHER GENERAL RULE:


Faster acting compounds typically have a higher ANABOLIC:ANDROGENIC ratio.....

ok. I haven't taken the deca since before I left for vacation. Am I switching right away?




December 31, 2006

GH = 1.5
calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
Lipodrine w/ephedra
yohimbine HCL
glucorell


Meal One
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil
1 glucorell

Meal Two -
10 egg whites
3 Whole eggs
1/2 cups of Oatmeal
I scramble all this together with some splenda and cinammon. tastes better.

Meal Three -
9 oz chicen breast
spinach salad with vinigar
diet pepsi


Meal Four -

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

Meal Five -
8 oz chicken breast
cup of brocolli
1 cup fat free, low sodium chicken broth (I made soup)
diet pepsi

Meal Six

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

 

[The Shadow]

Go ahead for this week as previous.

 

[the-short-one]

Go ahead for this week as previous.

I'm excited about this new workout schedule. Bring on the torture.

 

[RottenWillow]

Also - we will be switching from Deca....to NPP.

Is the switch to try to avoid the accumulation of sides with long half-life esters, or some other reason?

 

[The Shadow]

Is the switch to try to avoid the accumulation of sides with long half-life esters, or some other reason?

It's reduces *possibility* of sides via shorter 1/2 life.

 

[DieselGunz]

such amazing info in this thread, I am learning from every post!

 

[jenscats5]

Hi Shorty! Hope you had a good holiday!

 

[the-short-one]

Hi Shorty! Hope you had a good holiday!

thank you! I did.



OK. I got my sat connection up and running - so now I'm connected to the interwebs. Here are the pics Shadow wanted me to take from my vacation workouts. These pics are after every workout, in order from the first to the last. I missed a pic from day 3 - the batteries in my camera died. Some of the pics came out dark, so I adjusted the contrast so you could see them better. this made them orange. lol

I can't really tell a big difference in any of them - other than that I'm holding a lot of fat in my lower back and butt. I was going to take a pic of me this morning, but batteries are dead again. oi.

 

[the-short-one]

January 1, 2007 - Gym closed.

GH = 1.5
calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
Lipodrine w/ephedra
yohimbine HCL
glucorell


Meal One
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil
1 glucorell

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


Meal Three -
9 oz chicken breast
spinach salad with vinigar
crystal light


Meal Four -

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

Meal Five -
8 oz chicken breast
cup of brocolli
diet pepsi

Meal Six

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

 

[the-short-one]

Weight this AM = 150.5. woo hoo!

 

[youngguns]

holy shit, can I ask your age? Pretty intense!

 

[the-short-one]

holy shit, can I ask your age? Pretty intense!

34 in March.

 

[youngguns]

How long have you been working out to build muscle?

 

[Miss24k]

I love your shoulders woman!

Happy New Year!

 

[the-short-one]

How long have you been working out to build muscle?

going on 7 years now. 4 years of serious training.



now would be a good time to bring up some things - (thank you for reminding me )

I've been getting a lot of PM's from women asking me about my abs and how lean I am and how lucky I am.

I want everyone to know that it took me a full year of cutting - VERY FEW CHEAT MEALS IN 2006 - to get to the BF I am now. Lots of women on this board have done it in 16 weeks or less, but they've done it for competition or photo shoots with a STRICT diet they cannot live on year round.

I did not run a comp diet all year, but I did diet - I gave up donuts and cake and other really good tasting stuff, at least on a regular basis. I trained at least 5 days a week ALL YEAR. The kicker here is that I did VERY LITTLE CARDIO. If I did do cardio, it was mixed with weight training or power moves like kickboxing, or THE FIRM workout tapes. I sometimes did cardio after workouts, and it was HIIT for 30 minutes. I maybe did this twice a week if I was feeling like it.

I've followed The-Shadow-40-30-30 for the most part. I messed around a little with low carb and carb cycling, but the 40-30-30 worked best for me.


I guess what I'm trying to convey is that cardio is not the only answer, and that long term results come from long term commitments. I've built a lot of muscle, and that muscle needs more calories to maintain itself. By feeding my muscles the right kind of food, I am able to gain muscle and lose fat at the same time, WITHOUT tons of cardio.

I don't hate cardio, btw. I know that it's good for me and will excellerate my fat loss. I just think that most women grossy over do it, and also starve themselves at the same time.

ok. I think I'm done. lolol I'm starting my cardio this week as part of my COMPETITION TRAINING. So - if you see a butt load of cardio recorded in my log soon, it's because I'm competing.

 

[the-short-one]

I love your shoulders woman!

Happy New Year!

 

[sbt2082]

Welcome back girl!!!

 

[The Shadow]

the pictures look great.....there is a noticable difference between the first and the last pic.

So.....down another 1.5 pounds......that is where I thought you would be....right at 150.

Things are well on track.


Expect to be 147-8ish after this week of training.

 

[claire]

I love your log. You look amazing. I feel weak when looking at the weights you use.

I agree with the cardio. I am not a bodybuilder but I starting working out doing tons of cardio (3 hours a day). My body didn't change until I fixed the diet and focused on lifting weights.

It is great that you are posting your food, supplements and workouts. It helps to see the whole picture and not just the workouts.

One question I have is what do you mean when you say TUT?

Happy New Year!

 

[the-short-one]

I love your log. You look amazing. I feel weak when looking at the weights you use.

I agree with the cardio. I am not a bodybuilder but I starting working out doing tons of cardio (3 hours a day). My body didn't change until I fixed the diet and focused on lifting weights.

It is great that you are posting your food, supplements and workouts. It helps to see the whole picture and not just the workouts.

One question I have is what do you mean when you say TUT?

Happy New Year!

well, hello!

here's a fantastic thread regarding TUT.
http://www.elitefitness.com/forum/showthread.php?t=365802

.
glad you're enjoying my log and I haven't bored you to tears. yet.

keep in mind that every body is different. Miss24K and I are the same height, but I've got a 30lbs on her. Our diet/weight/cardio routines are entirely different as well, because we have different goals.

what works for me (especially this comp diet/training) will not work for you. Shadow has my training/diet tuned in just for me in this log. If you haven't checked out "the shadow plan" - you should. It's on the first page of the women's forum. One of the few recommendations that I can make to you is to use it as a starting point.

Others would be:

get to know body. know every ache, pain, twinge, etc. if you're just starting to usesuppliments, don't take a bunch of different ones at the same time. You need to know how your body reacts to each one before adding something else. Same with a new diet. gradually ease yourself into it, and see how your body rsponds. Who knows? You may not have to be as strict as you think with your diet in order to lose body fat, plus it will be easier to stay with it.

don't take blind advice at the gym. lolol ...guys will give you advice on what to take, what exercises to do, what to eat, etc. ignore them. research everything for yourself (this site is full of good info) because you (hopefully by now) know your body.

don't take any AAS unless you've researched the hell out of it and have a goal set/reason to take it. losing a few pounds is not a good reason. don't take clen because you heard Nicole Ritchie takes it. If you are not competing, modeling, etc - there's really no reason to take anything, because the only effects that are permanent from AAS usage are some of the sides.



oh, I almost forgot. 3 hours of cardio??? holy crap. STAY AWAY FROM THE TREADMILL.

 

[claire]

well, hello!

here's a fantastic thread regarding TUT.
http://www.elitefitness.com/forum/showthread.php?t=365802

.
glad you're enjoying my log and I haven't bored you to tears. yet.

keep in mind that every body is different. Miss24K and I are the same height, but I've got a 30lbs on her. Our diet/weight/cardio routines are entirely different as well, because we have different goals.

what works for me (especially this comp diet/training) will not work for you. Shadow has my training/diet tuned in just for me in this log. If you haven't checked out "the shadow plan" - you should. It's on the first page of the women's forum. One of the few recommendations that I can make to you is to use it as a starting point.

Others would be:

get to know body. know every ache, pain, twinge, etc. if you're just starting to usesuppliments, don't take a bunch of different ones at the same time. You need to know how your body reacts to each one before adding something else. Same with a new diet. gradually ease yourself into it, and see how your body rsponds. Who knows? You may not have to be as strict as you think with your diet in order to lose body fat, plus it will be easier to stay with it.

don't take blind advice at the gym. lolol ...guys will give you advice on what to take, what exercises to do, what to eat, etc. ignore them. research everything for yourself (this site is full of good info) because you (hopefully by now) know your body.

don't take any AAS unless you've researched the hell out of it and have a goal set/reason to take it. losing a few pounds is not a good reason. don't take clen because you heard Nicole Ritchie takes it. If you are not competing, modeling, etc - there's really no reason to take anything, because the only effects that are permanent from AAS usage are some of the sides.



oh, I almost forgot. 3 hours of cardio??? holy crap. STAY AWAY FROM THE TREADMILL.

Thanks for the input. I will read the thread on TUT. I had the problem with too much advice at the gym. I was being pulled in different directions. If I followed one guy's advice, the other one would be upset. I now have a trainer outside the gym. He writes my programs and I follow it exactly as written. It took away a lot of stress from the guys pushing me around. I have a hard time sticking up for myself.

My trainer only has me do cardio twice a week. One steady state and one HIIT day and changes my volume weekly. He felt I was overtrained (guilty) and really straightened me out. The one time I asked to add something, I got quite the lecture on overtraining.

I am going to be switching powerlifting federation to one that does drug testing so no AAS for me. But I find it interesting to read about and am not against it.

 

[the-short-one]

Thanks for the input. I will read the thread on TUT. I had the problem with too much advice at the gym. I was being pulled in different directions. If I followed one guy's advice, the other one would be upset. I now have a trainer outside the gym. He writes my programs and I follow it exactly as written. It took away a lot of stress from the guys pushing me around. I have a hard time sticking up for myself.

My trainer only has me do cardio twice a week. One steady state and one HIIT day and changes my volume weekly. He felt I was overtrained (guilty) and really straightened me out. The one time I asked to add something, I got quite the lecture on overtraining.

I am going to be switching powerlifting federation to one that does drug testing so no AAS for me. But I find it interesting to read about and am not against it.

I like your trainer. When you get a chance, PM me about power lifting. I've never watched a competition, so am curious.

 

[The Shadow]

S makes some great points.

THIS program is specifically desgined for HER.


Anyone thinking of simply using it and hoping to make gains will be most sadly mistaken.

You can't take what works for one and assume it works for everyone....S and I have been talking shop for a LONG time before this thread - so I know what works for HER

 

[the-short-one]

January 1, 2006

GH = 1.5
Deca = 50mg
calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
Lipodrine w/ephedra
yohimbine HCL
glucorell


Meal One
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil
1 glucorell

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

Meal Three -
9 oz chicken breast
spinach salad with with that salad spritzer stuff



Meal Four -

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

Meal Five -
8 oz chicken breast
cup of brocolli
diet pepsi

Meal Six

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

 

[Sassy69]

How's the mandatories & routine going?

 

[the-short-one]

January 2, 2006

GH = 1.5
calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
Lipodrine w/ephedra
yohimbine HCL
glucorell
NO-EXPLODE
PURECEE


Meal One
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil
1 glucorell

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


Meal Three -
9 oz chicken breast
spinach salad with salad spritzer



Meal Four -

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

Meal Five -
8 oz chicken breast
cup of brocolli
diet pepsi

Meal Six

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

AM Cardio
treadmill
HIIT:
All-out Interval - 30 seconds
Recovery Interval - 60 seconds
10 minute warmup/10 intervals/10 minute cooldown

This felt really good. I was all sweaty and out of breath, but wanted to do more.

ABS
3 Giant sets

Hanging leg raises
Swiss ball crunches
Decline crunches(sit ups)
Lying Leg Scissors(alternate which leg goes over and which goes under)
Bicycle(with upper body motion - touching alternate knees and elbows)

by the 3rd set, I couldn't make 30 seconds, except for the last 2 excercises. the ab workout kicked my ass. Haven't done abs for a while.
-------

PM workout

Chest

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

Incline Dumbell Press(TUT = 8)
5 x 8/20 lb dbs

Incline DB Flyes (TUT = 8)
1 x 8/20 lb dumbels
4 x 6/20lb dumbells

Feet Elevated Pushups
1 x 12
1 x 10
2 x 8

Cable Cross-overs(or pec dec) (TUT=8)
damn firemen had the cables the whole time I was there. Firemen at the gym usually = eye candy for me, but tonight I was just annoyed. used pec dec.
1 x 8/50
1 x 8/60
3 x 6/80


...and holy shit. this was a tough workout. made even tougher by people staring at me for doing the slooooowwww reps. the 5 second negative was hard - but it made me really stretch through the whole motion of the exercise. that I liked. I think I was closer to 4 on the negatives for the pushups and the presses.

workout rating = 8. me = happy.

a woman at the gym told me tonight that she loved my ass. she said it with a kind of crazed look on her face. like she'd been stalking me. lolol

anyone who just admired my glutes would have said "glutes", right? not "i love your ass"

Jeff teased me by telling me that she was going to follow me into the locker room showers. oi. She was kind of scary. In a skinny, but very manly way. lololol I think I'm going to pretend that she "admired" my glutes and leave it at that. I see her in the gym almost every night.

 

[the-short-one]

Shadow - what weight are we trying to get me down to?

 

[The Shadow]

Shadow - what weight are we trying to get me down to?

Great job on the lifting....the higher TUT is diffcult but is allowing you to stay in a building phase w/o the added stress of higher weight.

Speaking of weight.....


There is NO way to get you down to lightweight......so that means heavy since there is no middleweight class.

I'm thinking 138ish or so.

 

[the-short-one]

Great job on the lifting....the higher TUT is diffcult but is allowing you to stay in a building phase w/o the added stress of higher weight.

Speaking of weight.....


There is NO way to get you down to lightweight......so that means heavy since there is no middleweight class.

I'm thinking 138ish or so.

ok. I just paid my entry and they wanted to know weight. I entered 135 - so we're good. I haven't weighed 138 since... ? 2004? And I was around 24% BF, too.

 

[the-short-one]

Story:


Yesterday morning during my abs workout, a big guy INTERUPTED me in the middle of my bicycles to ask me if I knew any good ab workouts, because "you have great abs". lolol

I handed over your ab workout (had it printed off the computer) for him to look at. He said "Hell no!" I'm not doing all that. Good Luck."


I wanted to bitch slap him. Seriously.

 

[superqt4u2nv]

What is the lght weight class in the US 114.5 and under?

 

[the-short-one]

What is the lght weight class in the US 114.5 and under?

with 3 classes - yes. but this show is only 2 classes.

under 125 and over 125.

 

[Sassy69]

with 3 classes - yes. but this show is only 2 classes.

under 125 and over 125.

Usually driven by number of competitors --- shit - I got put in w/ the chicks 2o+ lbs heavier than me.

 

[the-short-one]

Usually driven by number of competitors --- shit - I got put in w/ the chicks 2o+ lbs heavier than me.

...and I'm guessing that might happen to me, as well.


you know, I don't feel big. I look in the mirror and I don't see me as being big. Other people do, tho.

A lot of times, I don't feel big enough.

 

[superqt4u2nv]

with 3 classes - yes. but this show is only 2 classes.

under 125 and over 125.

Here it is 114.5 and under light weight
114.5 -124.5 middle weight
124.51 and up heavy weight

My aim is for middle weight but as Sassy said sometime they mix um together.

 

[the-short-one]

Here it is 114.5 and under light weight
114.5 -124.5 middle weight
124.51 and up heavy weight

My aim is for middle weight but as Sassy said sometime they mix um together.

...and this show is non-tested?

the tested shows here are: (this is from lindsayproductions.com - they might be different elsewhere)

Lightweight – up to and including 118
Heavyweight – over 118

 

[ck2006]

...and I'm guessing that might happen to me, as well.


you know, I don't feel big. I look in the mirror and I don't see me as being big. Other people do, tho.

A lot of times, I don't feel big enough.

are you kidding???? I showed my husband your pictures and he was so in aw of you! Your my idol

 

[florencia]

Great JOB!!!

 

[jenscats5]

Story:


Yesterday morning during my abs workout, a big guy INTERUPTED me in the middle of my bicycles to ask me if I knew any good ab workouts, because "you have great abs". lolol

I handed over your ab workout (had it printed off the computer) for him to look at. He said "Hell no!" I'm not doing all that. Good Luck."


I wanted to bitch slap him. Seriously.

LMAO

My husband told me today he was going downstairs @ the gym, cuz he was NOT doing 5 sets of 1 armed rows.....

 

[superqt4u2nv]

...and this show is non-tested?

the tested shows here are: (this is from lindsayproductions.com - they might be different elsewhere)

Lightweight – up to and including 118
Heavyweight – over 118

Yup all none tested.

 

[the-short-one]

are you kidding???? I showed my husband your pictures and he was so in aw of you! Your my idol

I'm pretty sure there's a name for this condition I have. probably "retardation".

my boyfriend suffers from it, too. it must be contagious. lolol


or, it could be that I'm just never satisfied. I am my worst critic. always have been.

thanks for the compliment. it really does mean a lot to me.

 

[the-short-one]

January 3, 2007 - woke up in the middle of the night HUNGRY. gotta love that cardio. lolol

GH = 1.5
calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
Lipodrine w/ephedra
yohimbine HCL
glucorell
NO-EXPLODE
PURECEE


Meal One
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
1 Tbsp. Flax Seed Oil
1 glucorell

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


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



Meal Four -

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

about and hour later
2 PureCEE
2 scoops NO-EXPLODE

Meal Five
8 oz chicken breast
1 cup brocolli
diet pepsi
10mg glutamine in tea

Meal Six

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

Back - ladies. this was a hard workout. I was pooped by the last set.

GIANT SET = 5 CYCLES

Chins - MAXIMUM REPS
1 x 8/60lb assist
1 x 6/40lb assist
3 x 6/50 lb assist - barely made the last one

Medium grip Pulldowns(just past shoulder width) (TUT = 8)
5 x 8/90

Modified rear laterals (TUT = 8)
5 x 8/10

Dumbell Shrugs 5-8 reps(TUT=8)
1 x 8/45 lb dbs
1 x 8/50 lb dbs
1 x 6/60 lb dbs - I couldn't hold the grip - hands tired out so dropped back down to
1 x 7/50lb dbs
and the 50lb dbs were taken when I came back around for my last set so
1 x 8/45lb dbs

I don't know how you want me to do these, but I usually do a full shoulder roll rather than just shrugging. I see most people just shrug up and down...

Weighted Hypers(pad BELOW hips) (TUT = 8)
5 x 8/35lb plate

I can do a little more weight, but have problems getting my arms around a 45lb plate...


and I was so tired that I fell asleep waiting for Jeff to get out of the shower. lol

rating for this workout = 9.

soreness from yesterday = 6ish. my abs talked to me today, especially during the chins and stretching.





I can tell that I've lost some fat...did some posing at the gym after workout and can see it in my bis/tris.

 

[ck2006]

I'm pretty sure there's a name for this condition I have. probably "retardation".

my boyfriend suffers from it, too. it must be contagious. lolol


or, it could be that I'm just never satisfied. I am my worst critic. always have been.

thanks for the compliment. it really does mean a lot to me.

I just laughed my ass off reading your reply, I had to read it a couple of times. I think everyone is their worst critic, but I am very sincere about it, when you first put a pic up of your legs and abs, I think it was before you log not sure, the first thing I said was "I want to look like her!" and now reading your log and all your dedication, I truly am in aw! and no I am not a stalker LMAO. I just appreciate hard work

ps... I really noticed your arms have gotten a lot bigger too!

 

[the-short-one]

January 4, 2007


GH = 1.5
calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
Redline caps before PM workout
Cardio Breeze before AM workout
yohimbine HCL
glucorell
NO-EXPLODE
PURECEE


Meal One
40 grams Whey Protein Shake in skim milk - (isopure zero carb chocolate)
1 Tbsp. Flax Seed Oil
1 glucorell

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


Meal Three -
9 oz chicken breast
spinach salad with salad spritzer
crystal light



Meal Four -

40 grams whey protein in
skim milk
apple
100g. Sweet potatoes
2 glucorell
2 PureCEE
2 scoops NO-EXPLODE

Meal Five - post workout, at gym
8 oz chicken breast
1 cup brocolli
diet pepsi
10g glutamine is tea

Meal Six - I got home from the gym at 10pm. behind on meals, so made this up and stuck it in the fridge. woke up at exactly 1:30am STARVING and ate it. (it turns to pudding if you let it sit) The only thought that ran through my head while I sat in the dark was

"omg. I've turned into Jay Cutler." lolol

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

AM Cardio/ABS

I was proud of myself this morning. Abs went much better, but were still sore from the first ab wokrout. I ran everything a full 30 seconds except the incline situps. I did those on a verticle bench and could only do about 20 seconds - more like 15 seconds on the last set.


CARDIO:

eliptical
10 minute warmup
10 cycles 30sec level 15/60 sec level 7
10 minute cooldown

while doing my cooldown, a girl came up to me and gave me her card - she makes posing suits. cool. someone local. I'll give her a call this weekend...

ABS
3 Giant sets

Hanging leg raises - the straps that you use to hang from were missing, so used the roman chair
Swiss ball crunches
Decline crunches(sit ups) - on verticle bench - HARD
Lying Leg Scissors(alternate which leg goes over and which goes under)
Bicycle(with upper body motion - touching alternate knees and elbows)

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

PM workout

LEGS
GIANT SET 5 cycles

Leg Extensions (TUT = 8)
2 x 8/140
3 x 8/150

LYING Leg Curls (TUT = 8)
5 x 8/100

WEIGHTED STEP UPS(on a standardish weight bench) (8 TUT) - do ALL the reps on the SAME LEG at once...ie - when the right foot touches the bench - it mever leaves until all the reps have been completed)
1 x 8/25lb dbs
4 x 8/30lb dbs

Dumbell Stiff Deads - (TUT = 8)
1 x 8/35lb dbs
4 x 8/40lb dbs

I tried with 45's, but my hands were really tired by the time I got to these...

WALKING LUNGES - 10 strides per leg
5 x 10 per leg/30lb dumbells

TREADMILL WORK - 5 degress and shoot for 5.5-7.0 mph for 3 minutes
5 cycles at 7mph/level 5

This workout was so hard that I almost threw up.

- broke a good sweat on the first set
- second set I could barely breath after the run
- third & fourth set started getting the shakes really bad at the end of each set and stitch in my side after run
- 5th set - a miracle I even finished it. I wanted to stop at 6 reps on each exercise, but I pushed it to 8 and then almost threw up after the run.

did not feel good after it was over. had the shakes so bad in the shower that I was afraid to shave. a guy at the gym kept crossing himself as he passed by me during my 5 minute rests. lolol seriously.

came home, went straight to bed.

workout rating = 10.

 

[the-short-one]

January 5, 2007

weight = 149.

I can't find my measuring tape...

pics from this morning:

 

[the-short-one]

oh, and I found someone here to help me with my mandatory poses. He does natural shows here - always wins. Lots of pictures of him on the walls at the gym.

 

[superqt4u2nv]

Looking dam good Shorty your cutting up awesome.

 

[blut wump]

Be careful TSO, you're drifting away from beautiful towards profoundly beautiful.

Looking ever better.

 

[the-short-one]

Be careful TSO, you're drifting away from beautiful towards profoundly beautiful.

Looking ever better.

thanks.




and thanks, QT - I can see my V coming in on my back.

 

[Sassy69]

oh, and I found someone here to help me with my mandatory poses. He does natural shows here - always wins. Lots of pictures of him on the walls at the gym.

Was going to say - nice torso rotation on the side chest - people tend to do weird things on that pose. Looking very nice. Really looking forward to seeing the quad detail because the shape is beautiful!

 

[*Bunny*]

bumping these over for those that missed them I cannot critique on posing or anything but you are looking awesome TSO Do you notice your booty tightening? I can see it

January 5, 2007

weight = 149.

I can't find my measuring tape...

pics from this morning:

 

[Will2BLean]

^^^ I can see the booty tightening, too!! Way to go, TSO!! I absolutely LOVE LOVE LOVE LOVE LOVE your legs!

 

[the-short-one]

yay! my butt is getting tighter!



-----



ok. here are some things I've noticed as I've gotten bigger muscles.

1. My favorite pillow is too flat. My shoulders and back are bigger now, so I need 2 pillows, otherwise My neck is all crooked in bed.

2. I can't scratch the middle part of my back anymore. now I have to rub up against a tree trunk like a bear.

3. baby doll t-shirts fit excellent until I try to get my arms into them. I've had to cut the sleeves off quite a few of them and turn them into work shirts. Like Fonzie. oh, yeah - and I have to cut the neck a little so I don't feel like I'm choking. 2 x

4. Trying to find jeans that fit me is next ot impossible. HUGE gap in the waist on my lower back with most brands. Most I can't even get my legs into. I finally found 2 pair of pants that fit well. Applebottoms jeans (in stretch - size 5) and Wal-mart (of all places) makes cargo pants for juniors in the usual cargo colors. brown, khaki, camo, tan - I can wear a size 7 and they fit perfectly. I just went back today and bought 5 pairs, because they were on sale for $9 a piece. lolol I can wear them to work and not have to worry about getting oil/asphalt/etc on them.

5. I used to be able to cross my legs nicely under the table at dinner. If I cross my legs under the table now, they don't fit. lolol I've got to kind of struggle to get them under there, and they don't feel comfortable crossed anymore, anyway. duh.

I'm sure there's more, but that's all I can think of right at this time. Thought you might enjoy that.

 

[blut wump]

Except for the part on baby-doll t-shirts, I can sympathise. I often buy brand x jeans in bulk, too. Just learn to cross your legs at the ankles.

 

[the-short-one]

Except for the part on baby-doll t-shirts, I can sympathise. I often buy brand x jeans in bulk, too. Just learn to cross your legs at the ankles.

by the looks of you, I'd say you have problems getting those hulking arms through a regular shirt.

Are t-shirts sized L, XL, XXL etc. across the pond, or do they size them differently?

 

[claire]

It is great you are posting picture so we can see you transformation. Your legs are amazing. I can't imagine shopping for pants. I have a hard time finding pants that fit me and my legs are not as muscular (not even close).

 

[the-short-one]

It is great you are posting picture so we can see you transformation. Your legs are amazing. I can't imagine shopping for pants. I have a hard time finding pants that fit me and my legs are not as muscular (not even close).

I think I started a thread about a year ago regarding this topic. many women on this board have problems finding jeans that fit. designers think all women are rail thin with no ass, apparently.

 

[the-short-one]

"...cause we all just wanna be big rock stars
live in hill top houses driving 15 cars
girls come easy and the drugs come cheap
we'll all stay skinny cause we just won't eat
and we'll hang out at the coolest bars
and we'll VIP with the movies stars
every good gold digger's gonna wind up there
every playboy bunny with her bleach blond hair
and we'll hide out in the private rooms
with the latest dictionary of today's who's who
he'll get you anything with that evil smile
everybody's got a drug dealer on speed dial well
hey, hey. I wanna be a rock star. "


IMO, one of the best bands to come along in A LONG time.

 

[the-short-one]

January 5, 2007


GH = 1.5
calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
Cardio Breeze before PM workout
yohimbine HCL
glucorell
NO-EXPLODE
PURECEE


Meal One
40 grams Whey Protein Shake in skim milk - (isopure zero carb chocolate)
1 Tbsp. Flax Seed Oil
1 glucorell

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


Meal Three -
9 oz chicken breast
spinach salad with salad spritzer
crystal light



Meal Four -

40 grams whey protein in
skim milk
apple
100g. Sweet potatoes
2 glucorell
2 PureCEE
2 scoops NO-EXPLODE

Meal Five - post workout, at gym
8 oz chicken breast
1 cup brocolli
diet pepsi
10g glutamine in tea

Meal Six will be:

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

__________________

Shoulders


GIANT SET 5 CYCLES

Side laterals - (TUT=8)
3 x 8/10lb dbs
2 x 8/12lb dbs

STANDING dumbell press (TUT = 8)
5 x 8/20lb dbs - I struggled on the last set

SEATED incline lateral front raises 5-8 reps - (TUT = 8)
5 x 6/10lb dbs - struggled on all of these

ROPE CABLE upright rows (TUT = 8).....I think these are doable with the rope...if they irritate the shoulder...switch to dumbell uprights...

cable upright row worked out OK. I twisted my wrists inward so my palms faced almost out and it kept my left shoulder from popping

1 x 8/40
1 x 8/50
2 x 8/60
1 x 8/70 - OW

Shoulder Press MACHINE (TUT=8)
2 x 8/60
1 x 8/70
2 x 6/80

JUMP ROPE - 5 minutes

I learned tonight that you use your shoulders when you jump rope. Our Shadow is so sneaky. Shoulders burn BAD by the end of all those exercises. I was thinking I'd get a break from the pain while jumping rope, but NO. the little rotation your wrists do to keep the rope moving also keeps your shoulders BURNING. oi. Plus, jumping rope REALLY gets the heart pumping.

by my last cycle, I kept tripping over the rope - meaning that I was TIRED.

workout rating = 7.

My legs are starting to stiffen up - mainly my glutes/hams. even my calves are sore.

 

[blut wump]

by the looks of you, I'd say you have problems getting those hulking arms through a regular shirt.

Are t-shirts sized L, XL, XXL etc. across the pond, or do they size them differently?

Yes, S, M, L, XL, XXL etc. I think women's clothing has numbers but it's too complicated for any man to explain.

 

[The Shadow]

FANTASTIC JOB!!!


Those pics look GREAT!!!


REALLY a lot of definition in inner/upper back and the glutes/hams are getting that clean deleniation line.

Those workouts are impressive folks.....you guys really dont understand the sort of effort those extended TUT giant sets take.

WELL DONE!!


Oh yeah - I LOVE NickleB as well.

 

[The Shadow]

Just a quick note for those who might have missed it:


S. has some shoulder issues......so my primary objective is getting her prepped without wrecking the shoulder even more.....in fact my goal is to actually get it in the best condition possible WHILE doing the show prep.


To accomplish this:

1 - we are going to use two types of intensity phasing......well one really - TUT...this allows her to get the muscle under an appropriate load time for hypertrophy without using weight as the only stimulus

2 - choice of exercises......adding in rotational delt exercises will shore up any weak areas in the overall delt musculature and will also add in some detail.



Also - imo - her routines are more "basic" than a lot of competition plans at this point out. I dont have her doing any direct calf work - yet her calves are getting sore.

We arent doing a "glute" machine either - but its obvious that her booty/hams atre getting tighter each week.

We also arent doing the higher rep bullshit that I see either.

There is a certain TUT range for building muscle...and that IS the objective here....even on reduced calories.....why some trainers want their clients doing high reps before a show is a mystery.

 

[the-short-one]

Just a quick note for those who might have missed it:


S. has some shoulder issues......so my primary objective is getting her prepped without wrecking the shoulder even more.....in fact my goal is to actually get it in the best condition possible WHILE doing the show prep.


To accomplish this:

1 - we are going to use two types of intensity phasing......well one really - TUT...this allows her to get the muscle under an appropriate load time for hypertrophy without using weight as the only stimulus

2 - choice of exercises......adding in rotational delt exercises will shore up any weak areas in the overall delt musculature and will also add in some detail.



Also - imo - her routines are more "basic" than a lot of competition plans at this point out. I dont have her doing any direct calf work - yet her calves are getting sore.

We arent doing a "glute" machine either - but its obvious that her booty/hams atre getting tighter each week.

We also arent doing the higher rep bullshit that I see either.

There is a certain TUT range for building muscle...and that IS the objective here....even on reduced calories.....why some trainers want their clients doing high reps before a show is a mystery.

now that I'm doing TUT, I've become aware of how FAST everyone else moves through their exercises. I'm sure I look like I'm stuck in slow motion, but everyone else looks a little comical to me at this point. Many people cheat by using momentum - and think they've really worked that muscle. case in point:

MY Jeff. Last night he was doing DB chest press on flat bench. 75lb dumbells. He wasn't completing the full range of motion and he was moving pretty fast so he could get to rep#12 or something. After he was done, I asked him to try them again with a 6TUT - 3 up/3 down. He barely managed 2 reps.

He lowered his weight to 40 so that he could do a full 8 reps, and I saw him doing a 6TUT the rest of the night in all his exercises. This morning, he says his chest is really sore for the first time. (chest is his lagging body part.)

 

[The Shadow]

PERFECT!!!!!


TELL HIM FANTASTIC JOB

As long as the total TUT(reps times total number of seconds per rep) is 40-60 - he will add lbm assuming diet is tight.

 

[the-short-one]

PERFECT!!!!!


TELL HIM FANTASTIC JOB

As long as the total TUT(reps times total number of seconds per rep) is 40-60 - he will add lbm assuming diet is tight.

yeah - his diet is tight, although I can't get him to eat enough. I'm trying to work more calorie dense foods into his diet to try and compensate.

 

[sbt2082]

"...cause we all just wanna be big rock stars
live in hill top houses driving 15 cars
girls come easy and the drugs come cheap
we'll all stay skinny cause we just won't eat
and we'll hang out at the coolest bars
and we'll VIP with the movies stars
every good gold digger's gonna wind up there
every playboy bunny with her bleach blond hair
and we'll hide out in the private rooms
with the latest dictionary of today's who's who
he'll get you anything with that evil smile
everybody's got a drug dealer on speed dial well
hey, hey. I wanna be a rock star. "


IMO, one of the best bands to come along in A LONG time.

^^^^ I agree! Saw them in concert with Chevelle, Hinder, and Hoobastank right before leaving TX and that concert rocked Definately the best one I've been to and Nickelback played for the last 2 1/2 hours mixing it up between 2 or 3 of there cd's!

NICE workouts and pics! You are really kickin some @$$ girl!