Short1 - Bodybuilding Competition Log

[Will2BLean]

^^^ I LOVE working out to that song! It really gets me pumped up!!

Have a good weekend TSO!

 

[the-short-one]

January 6, 2007 - tired. this week wooped me.


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


Meal One
40 grams Whey Protein Shake in skim milk - (isopure zero carb strawberry)
forgot the flax oil. duh. took it with meal #5
1 glucorell

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


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



Meal Four -

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

Meal Five - post workout
8 oz chicken breast
1 cup brocolli
1 tbsp flax oil
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

----------------
AM workout

cardio = HIIT

row machine

10 minute warmup
10 minute cycle of 30sec all out/60sec recovery
10 minute cool down


ABS
3 Giant sets. 30 seconds each exercise:


-Hanging leg raises - roman chair again. straps have disappeared
-Swiss ball crunches
-Decline crunches(sit ups) - did these again on the verticle bench - could only manage 20 seconds
-Lying Leg Scissors(alternate which leg goes over and which goes under)
-Bicycle(with upper body motion - touching alternate knees and elbows)


this workout was a lot easier than the first two. amazing how my abs have bounced back so quickly.



PM workout
Arms

GIANT SET - 5 CYCLES


Incline Dumbell Curls (TUT = 8)
5 x 8/15lb dbs

Machine Preacher Curls (TUT=8)
5 x 8/35

CURL GRIP WEIGHT ASSISTED CHINS -(TUT = 8)
5 x 8/60lb assist

Straight bar pushdowns with shoulder width grip - (TUT = 8)
5 x 8/70

Overhead cable extensions (TUT = 8) - used the rope attachement
4 x 6/40

Dumbell Kickbacks - 5-8 reps - (TUT = 8 ).....focus on keeping upper arm ABOVE parallel throughout

5 x 8/10 lb dbs - last two sets I got the shakes really bad on the final reps



this was a good workout. my arms BURNED and it felt good.

workout rating = 7.

soreness = mildly - all over in the quads and inner thighs. soreness has eased up in my hams. abs aren't sore anymore.

 

[Daisy_Girl]

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.

And NO quads either. If you even have a TINY quadsweep, finding pants suck.

Don't even get me STARTED on the whole "skinny jean" fad now.

 

[the-short-one]

And NO quads either. If you even have a TINY quadsweep, finding pants suck.

Don't even get me STARTED on the whole "skinny jean" fad now.

amen. I probably couldn't get a calve into "skinny jeans".

 

[Daisy_Girl]

amen. I probably couldn't get a calve into "skinny jeans".

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

 

[superqt4u2nv]

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

I used to think I had freakly large calves until I started reading more ladies logs here now I feel normal well at least amoung the ladies of elite I am normal. LOL Fuck those no calve having skinny bitches is what I say

 

[Sassy69]

It would be cool to be able to fit in a pair of those thigh high stiletto boots or something, but over the years, my calves have been the one thing I've always gotten compliments on and sooo many girls ask me what I do in the gym for them. I like 'em, would rather look for different jeans than not have them.

 

[The Shadow]

ABS

this workout was a lot easier than the first two. amazing how my abs have bounced back so quickly.

Exactly what i wanted to hear......its why we change workouts weekly...never the same one twice

 

[superqt4u2nv]

It would be cool to be able to fit in a pair of those thigh high stiletto boots or something, but over the years, my calves have been the one thing I've always gotten compliments on and sooo many girls ask me what I do in the gym for them. I like 'em, would rather look for different jeans than not have them.

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

 

[jenscats5]

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.

AWESOME pics!!

OK Now I have to go to Walmart & look for pants......I have trouble with pants myself ('cept now the waist is too tight on mine )......

I can just see you now trying to cross your legs, figeting & switching all about....

 

[the-short-one]

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

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

 

[T-Cake]

I gotta start reading your log more.

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

Nice job, lady

 

[the-short-one]

I gotta start reading your log more.

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

Nice job, lady

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



...and I love him.

 

[the-short-one]

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


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

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


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

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


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



Meal Four -

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

Meal Five
8 oz chicken breast
1 cup brocolli
diet pepsi


Meal Six will be:

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


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

 

[The Shadow]

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



...and I love him.

AWWWWWW.......


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

 

[Gymgurl]

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

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

 

[The Shadow]

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


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

Its two things:

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

- residual pain
- shoulder issues
- bodyweight


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



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

Think cookie cutter

 

[Gymgurl]

Great Point Shadow!

 

[The Shadow]

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


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

Chest

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

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

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

Feet Elevated Pushups - MAXIMUM REPS (TUT = 5)

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

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




Back

GIANT SET = 4 CYCLES

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

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

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

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



Legs

GIANT SET 4 cycles

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

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

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

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

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

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





Shoulders


GIANT SET 4 CYCLES

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

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

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

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

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



ROWING MACHINE - 5 minutes






Arms

GIANT SET - 4 CYCLES


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

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

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

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

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

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







CARDIO PLAN BEGINNING THIS WEEK:

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


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

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


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


4 Giant sets per session - ONE MINUTE PER EXERCISE:


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

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

Crunch Machine



Shoot for 30 seconds per exercise.




DIET:


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


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

 

[the-short-one]

cardio how many times per week?

(I did cardio this morning on last weeks schedule)


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

 

[the-short-one]

AWWWWWW.......


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

it will be hard to beat the first one.

 

[The Shadow]

cardio how many times per week?

(I did cardio this morning on last weeks schedule)


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

same frequency on the cardio as last week....just longer intervals and more cycles.


hold a ball or plate on the abs am

 

[the-short-one]

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

 

[Gymgurl]

looking good Short thang

 

[the-short-one]

looking good Short thang

look at that adorable face in that avi.

 

[The Shadow]

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

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-short-one]

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

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.

 

[The Shadow]

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.

Ah sooooooo.......


makes sense.


How are you feeling?

Energy levels?

Posing??

 

[the-short-one]

Ah sooooooo.......


makes sense.


How are you feeling?

Energy levels?

Posing??

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?

 

[The Shadow]

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?

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??

 

[the-short-one]

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??

oh, shit. the evil smilie.


NB would be super.

ok - here's what the guidlines say from the John Lindsay site. Nothing about props.

The evening finals posing routine duration is 90 seconds max; you can, however, at your discretion, use less time. Your time begins when the music starts. Music can be on CD or cassette tape.

Here's what the NPC site says:

Evening Finals


The competitors perform their Individual Posing Routine to their choice of music. The time limit is 90 seconds. Female bodybuilders are permitted to wear jewelry and hair ornaments. Some competitions, if there are a lot of competitors, are forced to limit Individual Posing at the Finals to the top 5 competitors. Check with the promoter of the event for details.

 

[The Shadow]

oh, shit. the evil smilie.


NB would be super.

ok - here's what the guidlines say from the John Lindsay site. Nothing about props.

The evening finals posing routine duration is 90 seconds max; you can, however, at your discretion, use less time. Your time begins when the music starts. Music can be on CD or cassette tape.

Here's what the NPC site says:

Evening Finals


The competitors perform their Individual Posing Routine to their choice of music. The time limit is 90 seconds. Female bodybuilders are permitted to wear jewelry and hair ornaments. Some competitions, if there are a lot of competitors, are forced to limit Individual Posing at the Finals to the top 5 competitors. Check with the promoter of the event for details.

Good good,


You need something really strong.

I was thinking about "Rockstar" or "Figured You Out."

It needs to be something that gets you going........I dont think using two types of music will work for your body....you need all out hard edge stuff.

Powerful body needs powerfull music

 

[the-short-one]

Good good,


You need something really strong.

I was thinking about "Rockstar" or "Figured You Out."

It needs to be something that gets you going........I dont think using two types of music will work for your body....you need all out hard edge stuff.

Powerful body needs powerfull music

so...how are you going to work this out. do I get a video of you doing my posing routine?

It will be so hard not to sell it on EF and make some cash...

 

[The Shadow]

so...how are you going to work this out. do I get a video of you doing my posing routine?

It will be so hard not to sell it on EF and make some cash...

LOLOL

Talk with the guy at your gym....see if he would be willing to be a set of eyes there

 

[the-short-one]

LOLOL

Talk with the guy at your gym....see if he would be willing to be a set of eyes there

meaning...

 

[The Shadow]

get him to check you form(how you hit them) on the individual mandatories.....I will put a flow to them in the routine.....

 

[the-short-one]

get him to check you form(how you hit them) on the individual mandatories.....I will put a flow to them in the routine.....

ok. I already know he will do that for me.

thanks, S.

 

[The Shadow]

ok. I already know he will do that for me.

thanks, S.

Get 3 song choices and lets pick one.


Be creative.....even a Rocky there would work.

"Train, Train" by Blackfoot


"Walking on the sun" would be a good choice as well....obviously not "in your face" but would still work.

 

[the-short-one]

Get 3 song choices and lets pick one.


Be creative.....even a Rocky there would work.

"Train, Train" by Blackfoot


"Walking on the sun" would be a good choice as well....obviously not "in your face" but would still work.

you kind of sold me already on NB. lolol


All I know is that I don't want anything slow or girly. I hate rap and I don't listen to hip hop.

 

[superqt4u2nv]

Good good,


You need something really strong.

I was thinking about "Rockstar" or "Figured You Out."

It needs to be something that gets you going........I dont think using two types of music will work for your body....you need all out hard edge stuff.

Powerful body needs powerfull music

That would be freakin awesome IMO I can so see Shorty working that one.

 

[the-short-one]

January 9, 2007

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


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



Meal Four -

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


Meal Five
8 oz chicken breast
1 cup brocolli
diet pepsi


Extended release shake 40 grams of Casein protein in skim milk + 1 tbsp Organic ANPB
1 PureCEE
1 Glucorell

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

Back

GIANT SET = 4 CYCLES

Weighted Hypers(pad BELOW hips) (TUT = 5)

4 x 10/35

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

4 x 12/75

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

4 x 10/75

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

my hands tired out before my back did after all the 5tut - I had to add more assist because my hands were burning and I was losing grip

2 x 10/80lb assist
2 x 10/90lb assist

workout rating = 6. my whole back was burning. I especially liked the way the 5tut forced me to pinch my rhomboids together on the 2 - forced me through a FULL range of motion to get the 5 count.


btw - slower music works well for 5 - 8 tut. It's hard to keep a good second count when the tunes are too fast. lol

 

[the-short-one]

That would be freakin awesome IMO I can so see Shorty working that one.

figured you out is good, too - but the lyrics might be a tad questionable. lolol

 

[the-short-one]

also - my weight dipped to 149 for about 2 days - it's now holding at 151.

 

[The Shadow]

also - my weight dipped to 149 for about 2 days - it's now holding at 151.

The water weight is from the extreme workout intensity.

Muscles get torn(thats how they rebuild) - water floods in - scale weight goes up.

We want to rotate the NPP in and the Deca out whenever possible from this point out.

If you can - take a front and a back pic today and post them after your workout.

 

[Sassy69]

figured you out is good, too - but the lyrics might be a tad questionable. lolol

Gotta keep it clean...

 

[The Shadow]

Gotta keep it clean...

Where's the fun in that??



The minute I saw TSO post up NB lyrics - I knew we had a winner.

 

[superqt4u2nv]

figured you out is good, too - but the lyrics might be a tad questionable. lolol

I have to check my CD at home I was going to listen to it last night as your thread made me think of it but I got side tracked helping a friend with something.

 

[the-short-one]

Where's the fun in that??



The minute I saw TSO post up NB lyrics - I knew we had a winner.

You're beside me on the seat
Got your hand between my knees
And you control how fast we go by just how hard you wanna squeeze
It's hard to steer when you're breathing in my ear
But I got both hands on the wheel while you got both hands on my gears
By now, no doubt that we were heading south
I guess nobody ever taught her not to speak with a full mouth
'Cause this was it, like flicking on a switch
It felt so good I almost drove into the ditch...

 

[The Shadow]

You're beside me on the seat
Got your hand between my knees
And you control how fast we go by just how hard you wanna squeeze
It's hard to steer when you're breathing in my ear
But I got both hands on the wheel while you got both hands on my gears
By now, no doubt that we were heading south
I guess nobody ever taught her not to speak with a full mouth
'Cause this was it, like flicking on a switch
It felt so good I almost drove into the ditch...

Animals!!!



I love that group

 

[the-short-one]

I look kind of...poofy. lolol

water?

 

[superqt4u2nv]

Dam your legs woman You really have great balance Shorty great work.

 

[ck2006]

I look kind of...poofy. lolol

water?

Well I wish I looked as poofy as you LMAO! You look AAAAMMMAZZZZING!

 

[The Shadow]

watery - yes.

Its from the workouts though.....the NPP will cut some of that loose as well.

FANTASTIC pics......the symmetry is there.......I want to work on some latwidth and shoulder caps - thats about all there is to do at this point

 

[claire]

Wow! You look great. I love your legs.

 

[the-short-one]

Well I wish I looked as poofy as you LMAO! You look AAAAMMMAZZZZING!

lolol thank you. I just watched the movie "Ice Age" (for the hundredth time, at least) again, and I love the part where Sid is telling Manfred that it's hard to get fat on a vegan diet, and Manfred says "It's all this hair. It makes me look...poofy." so, that's where it came from.

 

[Daisy_Girl]

FUCK FUCK FUCK. My work computer will not show pictures. Now I have to wait to get home to see a Poofy Shorty. lol

 

[Sassy69]

Looking very nice! Watery but not squishy -- definitely see all the nice detail in there.

 

[the-short-one]

Looking very nice! Watery but not squishy -- definitely see all the nice detail in there.

tummy has tightened up a lot - but not as much as I'd like. I thought it never would after having a baby - I'e had loose skin on my abs for 6 years. lolol FINALLY tightening up.



I had my first competition anxiety dream last night. lolol I woke up this morning and told Jeff about it - He laughed is ass off at me. All that discussion we've had about hair removal must have gotten to my subconcious.

I had a dream that I stepped onstage and realized that I'd forgotten to remove my body hair. omg - i had about 3 inches of hair all over my body. lololol I can't even describe the rest of the dream to you because I'm laughing my ass off right now. lolol

 

[Sassy69]

omg.. that is nasty. LOL! I do understand tho.... intimately.

 

[the-short-one]

omg.. that is nasty. LOL! I do understand tho.... intimately.

oi. it's funny as hell now, but I was mighty stressed in my dream. lolol

good lord.

 

[The Shadow]

LMAO @ the body hair


.....S is adding in an anti-Estero very soon.....I want to see the results of it before she switches off to the NPP

 

[Will2BLean]

I just love your legs. Amazing.

I hope it wasn't one of those dreams where you wake up and you still aren't certain that it didn't happen. You WERE poofy in your dream.

 

[the-short-one]

I just love your legs. Amazing.

I hope it wasn't one of those dreams where you wake up and you still aren't certain that it didn't happen. You WERE poofy in your dream.

no poofiness. just hairy. wtf?? I have strange dreams all the time. very active imagination.



--

Shadow - I'll start it tonight.

 

[the-short-one]

for the record, anastrozole tastes like shit. I don't know how you juicer guys do it. uhg.

Can I add it to a shake?

 

[jenscats5]

tummy has tightened up a lot - but not as much as I'd like. I thought it never would after having a baby - I'e had loose skin on my abs for 6 years. lolol FINALLY tightening up.



I had my first competition anxiety dream last night. lolol I woke up this morning and told Jeff about it - He laughed is ass off at me. All that discussion we've had about hair removal must have gotten to my subconcious.

I had a dream that I stepped onstage and realized that I'd forgotten to remove my body hair. omg - i had about 3 inches of hair all over my body. lololol I can't even describe the rest of the dream to you because I'm laughing my ass off right now. lolol

OMG what a funny dream!!

Looking mighty fine there girlie!!

 

[The Shadow]

for the record, anastrozole tastes like shit. I don't know how you juicer guys do it. uhg.

Can I add it to a shake?

LOLOLOL

yes......




try this first......drop the ldex under the tongue and chase it with diet coke.

 

[superqt4u2nv]

for the record, anastrozole tastes like shit. I don't know how you juicer guys do it. uhg.

Can I add it to a shake?

Yeah the liquid stuff is nasty tasting next time I am getting caps.

Shorty after taking it did you notice you're viens poping a lot more?

 

[florencia]

Damn! If THAT is WATERY...I have a severe flash flood warning in effect for me...
YOU ARE DOING GREAT!

 

[the-short-one]

Yeah the liquid stuff is nasty tasting next time I am getting caps.

Shorty after taking it did you notice you're viens poping a lot more?

I wasn't paying attention. I'll tell you tonight after I take it.

 

[Daisy_Girl]

Yeah the liquid stuff is nasty tasting next time I am getting caps.

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

 

[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?

 

[the-short-one]

January 11, 2007

.5 ml A-dex
GH = 1.5
calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
yohimbine HCL
glucorell
PURECEE
Lipodrene w/ephedra
NO-EXPLODE before workout


Meal One
40 grams Whey Protein Shake in skim milk - (isopure low carb chocolate)
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 pepsi


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 organic sunflower seed butter. mmmmm.
1 PureCEE
1 Glucorell

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

workout

Shoulders


GIANT SET 4 CYCLES

Front Laterals- (TUT= 5)

1 x 12/10 lb dbs
3 x 12/12 lb dbs

Modified Rear Laterals (TUT = 5)

1 x 12/8lb dbs
3 x 10/10lb dbs

SEATED side laterals (TUT = 5)

4 x 10/8lb dbs

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

4 x 10/50

STANDING machine press shrugs 10-12 reps (TUT = 5) - I couldn't do these on the machine press - the arms on that thing are too high. I needed a tall stool or something to make it work. - so, used the hammerstrength shrug apparatus. standing, facing the seat.

1 x 12/90 + machine weight
3 x 10/140 + machine weight


ROWING MACHINE - 5 minutes

I don't like the row machine at my gym very much. It's old and something is wrong with the seat. lolol kinda wobbly. they need to get a new one. I did my 4 x 5, tho.

this workout made my shoulder burn really bad. (or good.) by the time I got to the side lateral raises, I could barey do them. OW.

workout rating = 8.

I'm SORE from the leg workout. not limping sore, but sore enough to remind me that it was a good leg day.

 

[the-short-one]

Yeah the liquid stuff is nasty tasting next time I am getting caps.

Shorty after taking it did you notice you're viens poping a lot more?

I didn't notice any veins popping out.

I did take Shadow's advice and put it under my tongue with a diet chaser. worked like a charm.

 

[blut wump]

I'll have to try the under the tongue with a chaser for the liquid orals. I usually load it up into a syringe and then take it with a mouthful of food just before swallowing. I think that if I can keep it off of the surface of my tongue then there'll be no lingering after-taste.

Regarding shakes etc, the CNS gets fatigued just like anything else.

 

[The Shadow]

You think L-dex is bad??

LMAO...clomid makes me retch.

Like Blut stated the CNS takes a real beating when training to near failure/failure for repeated sets. the neural impulses can literally get misrouted when lifting.

Ever noticed a weight that seemd "light" but you still could not perform the lift??

CNS shutdown in an attempt to preserve the body

 

[the-short-one]

You think L-dex is bad??

LMAO...clomid makes me retch.

Like Blut stated the CNS takes a real beating when training to near failure/failure for repeated sets. the neural impulses can literally get misrouted when lifting.

Ever noticed a weight that seemd "light" but you still could not perform the lift??

CNS shutdown in an attempt to preserve the body

that's exactly what happens to me - I haven't reached muscle failure yet - but the shakes kick in.

 

[the-short-one]

ok. weight this morning is 150.

Measurements are:

Neck = 14
bicep = 13
chest around ribcage = 33
chest around boobs = 37
waist = 28
hips = 36
thigh = 23
calve = 15

 

[The Shadow]

ok. weight this morning is 150.

Measurements are:

Neck = 14
bicep = 13
chest around ribcage = 33
chest around boobs = 37
waist = 28
hips = 36
thigh = 23
calve = 15

BEFORE:
154 lbs
Neck = 14.25
Chest above boobs = 35
Chest & boobs = 38
biceps = 13.5
waist = 29
hips = 37
thighs = 24
calves = 15.25



EVERY measurement is down.......the waist measurement is no biggie......it will drop back down......WELLl done on the Chest measurements.

Scale weight is down a total of 4 pounds - when you factor in the added muscularity - Im betting that the bf is down around 10-10.5%.

 

[the-short-one]

BEFORE:
154 lbs
Neck = 14.25
Chest above boobs = 35
Chest & boobs = 38
biceps = 13.5
waist = 29
hips = 37
thighs = 24
calves = 15.25



EVERY measurement is up.......the waist measurement is no biggie......it will drop back down......WELLl done on the Chest measurements.

Scale weight is down a total of 4 pounds - when you factor in the added muscularity - Im betting that the bf is down around 10-10.5%.

I was hoping for a lower scale number. my body is being stubborn.

 

[the-short-one]

- you mean my measurements are down, right? not up.

 

[The Shadow]

- you mean my measurements are down, right? not up.

YES....I edited my post.


I was thinking about a CARB UP when I was typing

LOL

 

[Daisy_Girl]

Like Blut stated the CNS takes a real beating when training to near failure/failure for repeated sets. the neural impulses can literally get misrouted when lifting.

Ever noticed a weight that seemd "light" but you still could not perform the lift??

CNS shutdown in an attempt to preserve the body

I get that a lot in chest work. Bouncing boobies, lol.

Also - when I do legs, even on unweighted lunges at the end ...... legs just shake or lock up in the down position.

It is pretty cool.

 

[superqt4u2nv]

I get that a lot in chest work. Bouncing boobies, lol.

Also - when I do legs, even on unweighted lunges at the end ...... legs just shake or lock up in the down position.

It is pretty cool.

I always am able to get a good post leg tremers but never anywhere else.

LOL @ the boob bouncing after one of my firends go her boobs done she was able to make the pecs bounce it is pretty cool.

 

[the-short-one]

January 12, 2007 - yo ho ho. 9 weeks out.

.5 ml A-dex
GH = 1.5
calcium
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
yohimbine HCL
glucorell
PURECEE
Lipodrene w/ephedra
NO-EXPLODE before workout


Meal One
40 grams Whey Protein Shake in skim milk - (isopure low carb chocolate)
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 pepsi


Meal Four -

40 grams whey protein in
skim milk
blueberries
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 organic sunflower seed butter.
1 PureCEE
1 Glucorell

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

AM WORKOUT

HIIT - eliptical

set the cross ramp at 20 - highest it will go and warmed up at level 10.

warmup = 10 minutes
12 cycles 35 sec w/70 sec recovery. I played around with the resistance level, but couldn't breath at anything over 14 with the cross ramp all the way up. lolol
cool down = 10 minutes, level 10 with the cross ramp still at 20

total calories burned = 502

oi. tired.

ABS

Jeff came in and did ab work with me again - in his work clothes. lol what a guy.

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

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

PM WORKOUT

Arms

GIANT SET - 4 CYCLES


Incline Curls - (TUT = 5)

4 x 10/15lb dbs - makes my arms all tingly again. had to shake them out after each set to get the feeling bakc into them

Standing alternating DB curls (TUT = 5)

1 x 12/15lb dbs
3 x 12/20lb dbs

Preacher(or machine preacher) curls (TUT= 5)

4 x 10/35 - these were hard to do after following the first 2 sets. plus, my boobs get in the way of the damn preacher curl pad. never thought that would happen.

Straight bar pushdowns(shoulder width or wider) (TUT = 5)

4 x 10/80

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

I always do them this way, yo. lolol

4 x 10/10lb dbs

Dip Machine (TUT = 5)

1 x 12/90
3 x 12/110

I like arm day because it makes my guns look big for a little while. lol


workout rating = 7ish.

legs are still sore. back was sore yesterday, too - I forgot to tell you that.
I feel stronger and look leaner. people at the gym are commenting on it.

 

[Will2BLean]

Hey, hot legs. How's that salad spritzer? I've been thinking about picking some up, but I always go with my usual dressing.

 

[the-short-one]

Hey, hot legs. How's that salad spritzer? I've been thinking about picking some up, but I always go with my usual dressing.

hi.


It has a lot of flavor. you don't need all that much. I was pleasantly surprised.

 

[Will2BLean]

hi.


It has a lot of flavor. you don't need all that much. I was pleasantly surprised.

Oooh. Good deal. I picked one up today and it was leaking... Needless to say, my hand smelled like ass after picking it up. I think I'll get some next week, so I can use my fat grams for something more exciting... like olive oil, or fish oil caps.

 

[the-short-one]

Oooh. Good deal. I picked one up today and it was leaking... Needless to say, my hand smelled like ass after picking it up. I think I'll get some next week, so I can use my fat grams for something more exciting... like olive oil, or fish oil caps.

like ass. lololol I don't know what kind of salad spritzer you've been looking at, but mine smells like italian dressing.

 

[the-short-one]

this morning, weight = 149. lol

I have just discovered a little lump on my bicep - right between my becep and tricep on the upper part near the shoulder. It's about the size of a nickel and is attached to something, not to the skin. Hurts a little when I mess with it, but not overly painful.

 

[Will2BLean]

like ass. lololol I don't know what kind of salad spritzer you've been looking at, but mine smells like italian dressing.

Vinegar... ass... same difference. LOL!

I hope that knot on your arm goes away/feels better soon!

 

[the-short-one]

ok. I'm heading to the gym to practice my posing. Jeff's taking his camera - so I will post pics of all my mandatories so you can help me out. I feel like .

This was Sassy's idea, btw. She's so damn smart.