Short1 - Bodybuilding Competition Log

[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.

...also. I bought a girly hair piece - pony tail. Jeff agrees that it definitely makes me look girly (lol) so I'm going to practice with it on today. It's long, tho. If all the hair flipping starts to piss me off, I'm going to shorten it up so it's above my shoulders.

 

[superqt4u2nv]

OMG SO EXCITED NEW PICS

 

[Sassy69]

...also. I bought a girly hair piece - pony tail. Jeff agrees that it definitely makes me look girly (lol) so I'm going to practice with it on today. It's long, tho. If all the hair flipping starts to piss me off, I'm going to shorten it up so it's above my shoulders.

Personally I'd really suggest avoiding the whole long hair thing for show day. Its annoying at best & if it gets in the way of your posing & you forget, people notice. I did my first show w/ a ponytail coming out of the top of my head but it was still above my shoulders. You could experimenting w/ putting it up too. I just wouldn't get involved w/ the flipping the hair thing. There are enough figure girls who fuck that up and dont' even have to do all the poses. Unless you are 1000% comfortable w/ your posing and THEN can add the hair thing, then go for it, otherwise if it gets left hanging over your back or something, everyone who has half a clue will notice.

JMO ..

 

[the-short-one]

Personally I'd really suggest avoiding the whole long hair thing for show day. Its annoying at best & if it gets in the way of your posing & you forget, people notice. I did my first show w/ a ponytail coming out of the top of my head but it was still above my shoulders. You could experimenting w/ putting it up too. I just wouldn't get involved w/ the flipping the hair thing. There are enough figure girls who fuck that up and dont' even have to do all the poses. Unless you are 1000% comfortable w/ your posing and THEN can add the hair thing, then go for it, otherwise if it gets left hanging over your back or something, everyone who has half a clue will notice.

JMO ..

yeah. I think I'm going to wear it - it adds a lot of volume to my hair, but I'm gogin to cut it off so it's above my shoulders. no frickin flippin.

 

[the-short-one]

ok. ignore the hair. at comp time, it will be above my shoulders.

I feel like a giant still. I know I'm not getting some of these. Posing is hard, dammit. I don't have pics of my back lat - sorry. for some reason, they turned out fuzzy and black. Next weekend, I'll do this all over again and make sure to get them.

the ab-leg pose. blucky. someone help me out with that, please.


took a couple diff pictures of each one - I'm not sure what I should be doing with my legs in some of these. the guy from the gym wants me to stick one out to the side, but I feel more balanced with them underneath me. ??? does that make sense? duh.

didnt' mean to cut my head off here. lolo sorry. an EF habit.

some funny looks on my face, I know. I'm more worried about form right now than I am smiling. I can work on that when I get these damn poses down. uhg.

also - Sassy - I brought my shoulders forward (away from audience) for the back double bicep - it's much better.

 

[the-short-one]

also - having problems with front lat spread. I don't know what it is, either

1. I have no lats
2. I can't spread them out properly.
3 . both. lolol

 

[the-short-one]

also - I'd like to share a picture of my family with you.

Jeff and Mitch doing man stuff together. lolol

 

[florencia]

Jeff and Mitch doing man stuff together. lolol

I think both Jeff and Mitch should drink more water...LOL...
Pee is way too yellow don't cha think???

 

[the-short-one]

I think both Jeff and Mitch should drink more water...LOL...
Pee is way too yellow don't cha think???

lolol yep. I recall mentioning that after I took the picture.

 

[Sassy69]

Posing looks good

On the side tri - put your legs the same way as you do w/ the side chest - dont' lock out your back leg. Also make sure you do the whole 'roll' thing w/ the tri pose - roll your shoulder forward to back - remember that on stage you need to show the WHOLE row of judges and WHOLE audience so show 'em everything. Also gives you a totally cool chance to show off the shoulder striations that pop at various angles.

Lat spreads are a bitch. I have to start by sticking my arms behind my back and sticking my thumbs all the way to my spine. Then roll shoulders back / chest up like a cable row and pull out from the widest point in your back - I used to try to pull my shoulders up to get the flare out, but if you can visualize the lats, like right under your shoulders flaring out. Another way you might feel it more is if you visualize like how the ridiculously hyuge BB guys do those step-wise flare outs - like roll it out in steps where it keeps getting bigger & bigger? Hard to describe....

Abs & thighs - these are great for showing off a whole bunch of different angles - make sure you do a lock out on your legs - that's the best time you get to show off a nice quadsweep and any striations that may show up...

 

[superqt4u2nv]

Dam Shorty your looking good thanks for posting I am addicted to the pics on this thread I keep looking at them when I think of naughty food. LOL Your very motivating thanks

 

[the-short-one]

Posing looks good

On the side tri - put your legs the same way as you do w/ the side chest - dont' lock out your back leg. Also make sure you do the whole 'roll' thing w/ the tri pose - roll your shoulder forward to back - remember that on stage you need to show the WHOLE row of judges and WHOLE audience so show 'em everything. Also gives you a totally cool chance to show off the shoulder striations that pop at various angles.

Lat spreads are a bitch. I have to start by sticking my arms behind my back and sticking my thumbs all the way to my spine. Then roll shoulders back / chest up like a cable row and pull out from the widest point in your back - I used to try to pull my shoulders up to get the flare out, but if you can visualize the lats, like right under your shoulders flaring out. Another way you might feel it more is if you visualize like how the ridiculously hyuge BB guys do those step-wise flare outs - like roll it out in steps where it keeps getting bigger & bigger? Hard to describe....

Abs & thighs - these are great for showing off a whole bunch of different angles - make sure you do a lock out on your legs - that's the best time you get to show off a nice quadsweep and any striations that may show up...

oi. I have to practice the lat spread.

I went through the whole sequence you suggested to me (with the quarter turns). Jeff timed me through a couple of them until I hit 60 seconds, exactly. I think I'll go in on my non-cardio mornings and practice this. for some reason, this sequence of moves is calming to me. lol

 

[the-short-one]

Dam Shorty your looking good thanks for posting I am addicted to the pics on this thread I keep looking at them when I think of naughty food. LOL Your very motivating thanks

naughty food.

Jeff and I went to the mall today - hit GNC for some more flax oil - and the smell of the food court about knocked me over. Jeff had chinese food. I had...9oz chicken with salad greens and a diet pepsi. lolol. Packed my lunch to the mall.

 

[Sassy69]

oi. I have to practice the lat spread.

I went through the whole sequence you suggested to me (with the quarter turns). Jeff timed me through a couple of them until I hit 60 seconds, exactly. I think I'll go in on my non-cardio mornings and practice this. for some reason, this sequence of moves is calming to me. lol

It is actually pretty cool when you can execute them all comfortably - that's where you get the smoothness for good presentation. Also helps w/ timing so you hold the poses long enough for presentation - when you get on stage it is really easy to go too fast because there's just so much going on & the adrenalin rush, etc. Get comfortable w/ those moves and they are yours for life

 

[takniteasy]

also - having problems with front lat spread. I don't know what it is, either

1. I have no lats You most definitely have lats!
2. I can't spread them out properly.
3 . both. lolol

Once you get the lat spread the first time, you never, ever forget it. Like Sassy said, trying to visualize the spread. I know I took about 3 weeks before it finally clicked and now all I have do is think it. And boy oh boy, when you get it, you will be magnificent!

 

[the-short-one]

Once you get the lat spread the first time, you never, ever forget it. Like Sassy said, trying to visualize the spread. I know I took about 3 weeks before it finally clicked and now all I have do is think it. And boy oh boy, when you get it, you will be magnificent!

oh, thank you.

(be the lat spread, BE the lat spread... )

 

[gymmum]

I'm so inspired. You look fantastic. Love the legs. Keep it up.

 

[ck2006]

oh, thank you.

(be the lat spread, BE the lat spread... )

You can BE anything you pretty much want to be at this point! ummm, yup you still ROCK!!!! amazing pictures!!!!

 

[ubertannedchick]

You're lookin' great! What terrific progress.

 

[que_66]

You look amazing.

 

[Sassy69]

Here's a couple things I found on how to do a lat spread:

(BTW it's done the same way for male or female, only tiny difference between rear & front)

http://www.bodybuilding.com/fun/frontlat.htm

http://forum.bodybuilding.com/archive/index.php/t-72833.html

http://www.teenbodybuilding.com/duncan3.htm

http://muscleventures.com/video/2006/06/bodybuilding_front_lat_spread.html

http://www.sumo.tv/tag/lat

http://www.npa-bodybuilding.co.uk/articles/2004/pose2frontlat.html

Here's one of Valentina- click on the "Other Contests" link & on the 2nd row of pix in the middle is a front lat: http://freeweb.supereva.com/valentinachepiga/index.html?
- check all those pix for anything that you like as something that you can make your own as well - some really beautiful posing from her. (OMG i love her ... and she's actually 3 yrs older than me...!)

Just a thought - also have at least one type of a "most muscular" down as well. Not the "crab pose" like lots guys do but more like this:

http://bodyspace.bodybuilding.com/MostMuscular/

This is Toney Freeman - I worked w/ him for a while last yr & he's really a guy to watch in the Arnold this yr. But beautiful posing. Check in this link - click on the Competition Photos for the 2006 Olympia:

http://www.graphicmuscle.com/index.cfm?go2=contests_competitor&CompetitorID=1636

Really nice most muscular (not crab): 3rd page of photos, 1st row, far right
Couple different abs/thighs variations that are easy transitions & great for 'show off' during routine or pose down: 3rd page of pix, bottom row - the whole row

In general, check this whole page of women's competition pix - these are the cream of the crop & LOTS of great poses!

http://www.graphicmuscle.com/index.cfm?go2=contests_year&ContestYearID=661

 

[RottenWillow]

also - having problems with front lat spread. I don't know what it is, either

1. I have no lats
2. I can't spread them out properly.
3 . both. lolol

amiga, you have tremendous lats. Beautiful, awesome lats! They jumped all up in my grill on your front double bi shot, but disappeared almost totally on the front spread. Hopefully Sassy's links will help you since it's certainly just a posing issue.

 

[the-short-one]

Here's a couple things I found on how to do a lat spread:

(BTW it's done the same way for male or female, only tiny difference between rear & front)

http://www.bodybuilding.com/fun/frontlat.htm

http://forum.bodybuilding.com/archive/index.php/t-72833.html

http://www.teenbodybuilding.com/duncan3.htm

http://muscleventures.com/video/2006/06/bodybuilding_front_lat_spread.html

http://www.sumo.tv/tag/lat

http://www.npa-bodybuilding.co.uk/articles/2004/pose2frontlat.html

Here's one of Valentina- click on the "Other Contests" link & on the 2nd row of pix in the middle is a front lat: http://freeweb.supereva.com/valentinachepiga/index.html?
- check all those pix for anything that you like as something that you can make your own as well - some really beautiful posing from her. (OMG i love her ... and she's actually 3 yrs older than me...!)

Just a thought - also have at least one type of a "most muscular" down as well. Not the "crab pose" like lots guys do but more like this:

http://bodyspace.bodybuilding.com/MostMuscular/

This is Toney Freeman - I worked w/ him for a while last yr & he's really a guy to watch in the Arnold this yr. But beautiful posing. Check in this link - click on the Competition Photos for the 2006 Olympia:

http://www.graphicmuscle.com/index.cfm?go2=contests_competitor&CompetitorID=1636

Really nice most muscular (not crab): 3rd page of photos, 1st row, far right
Couple different abs/thighs variations that are easy transitions & great for 'show off' during routine or pose down: 3rd page of pix, bottom row - the whole row

In general, check this whole page of women's competition pix - these are the cream of the crop & LOTS of great poses!

http://www.graphicmuscle.com/index.cfm?go2=contests_year&ContestYearID=661

VERY cool!

the teenbodybuilding.com link has a good guide to posing. better than bodybuilding.com. I've been to graphic muscle many times (keep going back) to look at pictures.

also - I LOVE Valentina Chepiga. Beautiful woman, awesome physique. They had a really good picture of her in MD in Feb issue.

thank you, Sass. I've been doing a little practicing all day between chores:

wash dishes, lat pose, sweep floor, lat pose, cook 900 lbs of chicken breasts, lat pose, etc, etc...

 

[the-short-one]

amiga, you have tremendous lats. Beautiful, awesome lats! They jumped all up in my grill on your front double bi shot, but disappeared almost totally on the front spread. Hopefully Sassy's links will help you since it's certainly just a posing issue.

lol, I know. I realized what I was doing wrong - I was pushing my shoulders forward without actually spreading my back(lats) apart. The light bulb came on today while I was eating blueberries. I was sitting down, reading some info about the pose and gave a quick try while sitting. DUH. push shoulders forward, yeah - but spread your f**king back apart!

 

[T-Cake]

WOW, short1! You are ASTONISHING!!!

This is an absolutely FASCINATING read, and your progress looks great. I love the cute comments about the chicken breast and 900lbs a week. The family picture is priceless as well.

You look GREAT! Very excited to see how your posing comes along! Good thing you have these ladies here to help you out -- I'm reading the instructions and just sit here going

 

[The Shadow]

Looking great as per usual!!!

I'll have the new lifting schedule tomorrow as well as cardio and diet.

Stay with the diet from last week until Tuesday.

 

[the-short-one]

WOW, short1! You are ASTONISHING!!!

This is an absolutely FASCINATING read, and your progress looks great. I love the cute comments about the chicken breast and 900lbs a week. The family picture is priceless as well.

You look GREAT! Very excited to see how your posing comes along! Good thing you have these ladies here to help you out -- I'm reading the instructions and just sit here going

sshhh. don't tell anyone, but I have no flipping clue what I'm doing. really. (between you and me.)

 

[Sassy69]

lol, I know. I realized what I was doing wrong - I was pushing my shoulders forward without actually spreading my back(lats) apart. The light bulb came on today while I was eating blueberries. I was sitting down, reading some info about the pose and gave a quick try while sitting. DUH. push shoulders forward, yeah - but spread your f**king back apart!

That's pretty much the secret - if you can visualize the pull point as the widest point BELOW your shoulders, like below your scapula but eve further out than that - not the shoulders...

Let's see pix of this!

 

[the-short-one]

That's pretty much the secret - if you can visualize the pull point as the widest point BELOW your shoulders, like below your scapula but eve further out than that - not the shoulders...

Let's see pix of this!

here you go:

compared to:

 

[Daisy_Girl]

I can already tell the difference in the lat pose .... !!! Also, you look more relaxed in the "newer" lat pose one, looks less awkward. Good job!

 

[The Shadow]

TUT WEEK - TUT = 6 on all exercises(3 second positive:3 second negative unless otherwise listed)



TUT = 6 SECONDS ON EVERYTHING UNLESS OTHERWISE STATED
TOTAL REPS PER SET = 8-10 UNLESS OTHERWISE STATED

Chest 3 CYCLES

GIANT SET:
CABLE cross overs(or pec dec)
Chest Press Machine - inner handles
INCLINE db flyes
Incline DBN press






Back

GIANT SET = 4 CYCLES


Stiff Arm Pulldowns - shoulder width grip
Seated narrow grip cable rows
Seated Rowing machine(adjust seat so that handles are below bust line)
Wide grip(slightly wider than shoulder width)





Legs

GIANT SET 3 cycles

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

SEATED leg curls

DUMBELL STIFF DEADS

DB(or bb) walking lunges

LYING LEG CURLS

AFTER THE CYCLES ARE COMPLETE - DO THE TREADMILL WORK LISTED BELOW

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 10 minutes(this will actually allow your HR to DROP)...then ramp the speed to 3.5-4.0 mph for another 20 minutes





Shoulders


GIANT SET 3 CYCLES

MODIFIED rear laterals
Seated Dumbell Press
Side laterals
Reverse Pec dec
Front laterals

BICYCLE - steady state - moderate push to get latic acid accumulation form legs - 20 minutes







Arms

GIANT SET - 5 CYCLES


INCLINE CURLS
WIDE GRIP PUSHDOWNS STRAIGHT BAR
PREACHER(or machine) curls
WEIGHT ASSISTED dips





CARDIO PLAN BEGINNING THIS WEEK:


15 minutes gradual warm-up

All-out Interval - 45 seconds
Recovery Interval - 90 seconds

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


4 Giant sets per session - 90 seconds 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: no changes this week.



SUPPLEMENTS THIS WEEK:

I want you to add in some clen this week - AG guys has a great product......draw up 1 ml and dilute to 10 with tap water - this equals 20 mcg per ml.

DAY 1 - 20 mcg
DAY 2 - 40 mcg(2x per day)
DAY 3 - 40 mcg(2x)
Days 4 and 5 - 60 mcg(3x)
Days 6 and 7 - 80 mcg*4x)


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


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

 

[the-short-one]

okeyyyyyy. I had to order from the AG Guys, so can't start the clen/T3 right away.

 

[The Shadow]

okeyyyyyy. I had to order from the AG Guys, so can't start the clen/T3 right away.

No problem.

I was unclear on the pm when you mentioned having some sups from those guys.



I wasn't planning on adding those in for another two weeks - but I need to force some changes after looking at the pics from this weekend

 

[the-short-one]

No problem.

I was unclear on the pm when you mentioned having some sups from those guys.



I wasn't planning on adding those in for another two weeks - but I need to force some changes after looking at the pics from this weekend

I've followed the diet and training to a T, so tell me what you think the problem might be. (that rhymed - hey. I could write a rap tune. lolol)

 

[the-short-one]

No problem.

I was unclear on the pm when you mentioned having some sups from those guys.



I wasn't planning on adding those in for another two weeks - but I need to force some changes after looking at the pics from this weekend

I have cytomel here, but no clen.


Also - we're having equipment problems at work today - so have to go in. I will do my cardio tues/wed/fri if that's OK.

 

[Sassy69]

here you go:

compared to:

Definite improvement. Does it feel "right"? Its a chest up / and pull lats out. I bet you can pull a little more lat out but its there. You might try keeping your hands further back -- ugh.. that's hard to explain.... eh don't worry about it. I'm trying to do one at work and people are looking at me funny....

Do you know that 'roll out' move that you see the really big guys do? Sort of like watching an eagle spread out his wings? See if you can do that and feel if you can get more of out the spread in a 2 step roll out - this is probably more appropriate to the rear lat - but see if it helps get more width pulled out.

If this makes no sense at all, then just ignore me

 

[The Shadow]

I have cytomel here, but no clen.


Also - we're having equipment problems at work today - so have to go in. I will do my cardio tues/wed/fri if that's OK.

Sure that works..




Also - a lot of good info on the posing......BUT


...REMEMBER - you are going to be on a stage, higher than the judges.

What looks good head on will most likely not be the best angle on stage.

Things like a rear lat spread call for tilting the upper body BACK to the audience.......that calls for a different body angle then if you were looking at eye level.

 

[Sassy69]

So I would think if you can execute the lat spread nicely at eye level, then add the tilt towards the judges - that whole movement is from the waist so the whole lat spread should be locked....

 

[The Shadow]

So I would think if you can execute the lat spread nicely at eye level, then add the tilt towards the judges - that whole movement is from the waist so the whole lat spread should be locked....

Exactly.....the tilt is the key to that...as well as actually pulling on the sides AWAY from the judges to trim that extra bit off the waist.

 

[feisty11975]

TSO-- I have to compliment you on your progress. You look amazing! I have been following this thread from start to now and you are inspiring me! Girl, props to you! I wish you all the luck in the world (not that you really need it) You're gonna blow everyone else out of the water!

 

[*Bunny*]

Look at you!!!! You look fantastic!!! You are just making AWESOME progress! Nice work!

 

[Miss24k]

I'm in love this that avi girl! LOVE your back!!!

 

[Sassy69]

Exactly.....the tilt is the key to that...as well as actually pulling on the sides AWAY from the judges to trim that extra bit off the waist.

Also good point --- when you start w/ the part of sticking your hands behind your back do the pinch thing on your skin (or shirt) and hold on when you roll your shoulders over. It is a chance to pull your skin as well to tighten it up more.

 

[the-short-one]

thanks, Feisty, Miss24K & Bunnyluv.

-------------------------------------------------------------
wasn't thinking about angles - judges BELOW me. DAMMIT. ther's a lot fo shit to think about here. my brain is going to implode. probably on stage. I'd better wear red so that the bloody mess that was my head matches my suit.

 

[the-short-one]

Shadow - I found some clambuteroil! lolol Brogen, from 2 years ago, I think. Not sure if this stuff expires, but I'll use it until the AG Guys stuff comes in.

Just goes to show that you should never throw imprtant stuff like that away.



also - I bought a Sony Handycam! Now I can make dirty movies. uh... I mean now I can tape myself posing! lol

 

[the-short-one]

I keep forgetting to mention stuff:

1. I've been kind of constipated for a while. not totally, but I'm not moving like I should. any recommendations to aleviate?

2. I'm cold all the time. feet and hands, especially.

3. I have a weird lump on my arm. it's getting bigger and it hurts when I press on it. right below the indentation between my shoulder and bicep, and exactly in the middle of my arm between my bicep and tricep it feels like it's attached to the muscle below.

4. I feel great. really. despite all of the above, I have lots of energy and am in a good mood.

 

[Mavafanculo]

I keep forgetting to mention stuff:

1. I've been kind of constipated for a while. not totally, but I'm not moving like I should. any recommendations to aleviate?

2. I'm cold all the time. feet and hands, especially.

3. I have a weird lump on my arm. it's getting bigger and it hurts when I press on it. right below the indentation between my shoulder and bicep, and exactly in the middle of my arm between my bicep and tricep it feels like it's attached to the muscle below.

4. I feel great. really. despite all of the above, I have lots of energy and am in a good mood.

see the bold above - sounds like you might be hypothyroid - ur thyroid is prolly slowing down from too few calories. those are classic symptoms

for the constipation part without dealing with the underlying cause, I usually take some oat bran pills (vitamin shoppe) or actual steel-milled oats if youre allowed the calories and drink LOTS more water - especially HOT water in the morning on a completely empty stomach.

you can also stimulate peristalsis with high doses of panthotenic acid (vitamin b-5) (if you're not used to it, about 1 gram should start to produce results)

 

[the-short-one]

see the bold above - sounds like you might be hypothyroid - ur thyroid is prolly slowing down from too few calories. those are classic symptoms

for the constipation part without dealing with the underlying cause, I usually take some oat bran pills (vitamin shoppe) or actual steel-milled oats if youre allowed the calories and drink LOTS more water - especially HOT water in the morning on a completely empty stomach.

you can also stimulate peristalsis with high doses of panthotenic acid (vitamin b-5) (if you're not used to it, about 1 gram should start to produce results)

oi. I was thinking the same - I've been taking GH for a long time, too - doesn't that also effect thyroid function?

 

[Mavafanculo]

oi. I was thinking the same - I've been taking GH for a long time, too - doesn't that also effect thyroid function?

dont know anythng about GH sides, never did it - but I was under the impression that theraputic doses (not suprapsysiologic doses) actually improved thyroid function. but get somebody with GH experience to chime in on this.

 

[superqt4u2nv]

dont know anythng about GH sides, never did it - but I was under the impression that theraputic doses (not suprapsysiologic doses) actually improved thyroid function. but get somebody with GH experience to chime in on this.

There have been studies that state the opposite that hgh actually decrease thyroid function even in low does. There is contaversy on if t3 or t4 is more effective to treat it but even on low doses of hgh it is a good idea to supplement epseicaly once you notice a decrease in body temp etc.

 

[the-short-one]

ok. I'm behind on my logging. Saturday and Sunday I ate the same things and took the same supps, so:

January 13 & 14, 2007


.5 ml A-dex
GH = 1.5
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
glucorell
PURECEE



Meal One
40 grams Whey Protein Shake in skim milk - (isopure low carb chocolate) - added 1 cup strong coffee to this - tasted yummy.
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 - added 1 cup strong coffee w/chocolate isopure
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 unsweetened soy nut butter.
1 PureCEE
1 Glucorell

 

[the-short-one]

January 15, 2007. Hope you all had a day off today. I didn't. lolol I finish graded another house today. It was a rocky mother, too. I hate rocks.


.5 ml A-dex
GH = 1.5
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
glucorell
PURECEE
fat burner w/ephedra
3ml Liquid Redline 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
iced tea


Meal Four -

40 grams whey protein in
skim milk - added 1 cup strong coffee w/chocolate isopure
blueberries
100g. Sweet potatoes
2 glucorell


Meal Five
8 oz chicken breast
1 cup brocolli
iced tea

Meal Six will be:
Extended release shake 40 grams of Casein protein in skim milk + 1 tbsp unsweetened soy nut butter.
1 PureCEE
1 Glucorell

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

WORKOUT

Chest 3 CYCLES - 6TUT

GIANT SET:
Pec Dec

3 x 10/70

Chest Press Machine - inner handles

3 x 10/50

INCLINE db flyes

3 x 8/15lb dbs

Incline DB press

3 x 8/20lb dbs


as usual, Shadow has my chest burning. I wanted to do more sets, tho. glad I didn't go to the gym this AM - they didn't open until 8. Closed early, too. Martin Luther King Day. I wonder if he worked out...


I'll start the Clen/T3 in the morning. I didn't find my old stash until this afternoon - didn't want to take it so late in the day.

Also - now that I've mentioned my bowels are a little slow - they decided to not be slow today. lolol 'Relieved' is the only word I can used to desribe how I feel at this moment.

 

[The Shadow]

Good dealios all around.

We are going to be addressing the fiber issue in a couple of days.

 

[The Shadow]

see the bold above - sounds like you might be hypothyroid - ur thyroid is prolly slowing down from too few calories. those are classic symptoms

Dont think so....her cals arent that low at all actually.

Remember that Androgen use WILL cause a natural slow down in natural thyroid output - that is being adressed with the SLD(super low dose) of T3 that will be added in.

imo - I have seen a couple of recent studies which shows that therapeutic doing of HGH will INCREASE both T3 and T4.

My issue is that androgen WILL drop T3 levels on their own...so its tough to tell what *could* affect what.

We will be going to a modified carb rotation - increases T3 production.

So - the battery of:

1 - T3
2 - Increased carbs
3 - Addition of clen


..will help re-regulate some issues



Have the bump looked at.....

sounds like the formation of a ganglion or sebac. cyst

 

[Sassy69]

sounds like the formation of a ganglion or sebac. cyst

Man I hate that. Those damn ganglia.

 

[the-short-one]

January 16, 2007.

clen, 20 mcg
t-3, 12.5 mg
taurine
potassium
.5 ml A-dex
GH = 1.5
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
glucorell
PURECEE
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
iced tea


Meal Four -

40 grams whey protein in
skim milk - added 1 cup strong coffee w/chocolate isopure
blueberries
100g. Sweet potatoes
2 glucorell


Meal Five
8 oz chicken breast
1 cup brocolli
iced tea

Meal Six will be:
Extended release shake 40 grams of Casein protein in skim milk + 1 tbsp unsweetened soy nut butter.
1 PureCEE
1 Glucorell

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

AM WORKOUT

CARDIO = HIIT

15 minutes gradual warm-up
All-out Interval - 45 seconds
Recovery Interval - 90 seconds
Ramped gradually up to 15, then down to 7 and upped speed to 8mph all-out. Cooled down w/ramp @ 15, 3.5mph.
total calories burned = 623


4 Giant sets per session - 90 seconds 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

----
the medicine ball decline situps are a bitch @ 90 seconds. I was making a lot of "whupping" and "hoof"ing noises the last 15-20 seconds of that exercise.

the cardio felt really good. I'm at a wierd place in my life right now - I'm actually enjoying cardio. lolol I've always hated it. Now, I find myself wanting to do more. there's something wrong with me, probably.

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


PM WORKOUT

I was a little confused by the instructions for the seated fow machine and what follows it. I figured it was better to do more rather than not enough, so assumed you meant a set of

regular grip, hands below bust line and
wide grip, sam hand placement

so, I did one of each.


Back

GIANT SET = 4 CYCLES


Stiff Arm Pulldowns - shoulder width grip
1 x 10/70
3 x 8/60 - used a different cable machine for these and it felt a lot heavier than the first machine

Seated narrow grip cable rows

1 x 10/80
2 x 8/90
1 x 8/100 - barely. i think I cheated a little on the last rep, timewise

Seated Rowing machine(adjust seat so that handles are below bust line)

4 x 8/75

Wide grip(slightly wider than shoulder width)

4 x 10/65


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


felt a little 'cracked out' this morning from the clen, but not too bad. I crashed pretty hard at about 5pm - wanted to go to bed. I got my sorry ass off the couch and got dressed to go to the gym, instead.

I didn't take my fat burner today, as I was unsure how I'd feel taking both the fat burner and the clen. I probably should have taken it - I was tired and hungry all day.

drank a LOT of water/iced tea today. weening myself off the diet pepsi, because I'm drinking too much of it.

 

[Sassy69]

Why take a fat burner w/ clen? Isn't that sort of redundant, as well as toasting 2 types of receptors instead of just one?

 

[Mavafanculo]

Why take a fat burner w/ clen? Isn't that sort of redundant, as well as toasting 2 types of receptors instead of just one?

dont know if its the right thing to do, but it seemed to work better than either alone for me - but I only did two 17 day cycles of the clen (1 with hydroxycut hardore, one alone)

 

[The Shadow]

Why take a fat burner w/ clen? Isn't that sort of redundant, as well as toasting 2 types of receptors instead of just one?

..this directed at me??

Why use both?


While clen and ehpedrine are both considered beta agonists.....each one, individually, has a slight *side effect*

Clen = slows T4-T3 conversion

Ephedrine = increases T4-T3 flip



There is certainly a backlash about using both concurrently........and I can understand the thinking behind it, mainly concerning the accumulation of CNS sides from both the ephedrine and the clen.

Two things to remember:

1 - S has been on the ephedrine for a while now......doesnt mean that it isnt working....it just means that the majority of the sides have most likely passed. As she stated - she could tell a difference in energy when she didnt take it.

2 - we are ramping very slowly on the clen - so pile up of sides wont happen

 

[the-short-one]

..this directed at me??

Why use both?


While clen and ehpedrine are both considered beta agonists.....each one, individually, has a slight *side effect*

Clen = slows T4-T3 conversion

Ephedrine = increases T4-T3 flip



There is certainly a backlash about using both concurrently........and I can understand the thinking behind it, mainly concerning the accumulation of CNS sides from both the ephedrine and the clen.

Two things to remember:

1 - S has been on the ephedrine for a while now......doesnt mean that it isnt working....it just means that the majority of the sides have most likely passed. As she stated - she could tell a difference in energy when she didnt take it.

2 - we are ramping very slowly on the clen - so pile up of sides wont happen

I'm glad you answered Sass's questions, because I was wondering the same thing and didn't know the answer.

 

[The Shadow]

I'm glad you answered Sass's questions, because I was wondering the same thing and didn't know the answer.

The other issue is this:

Given X time frame and X mg of compounds.....clen and ephedrine actually hit the SAME basic receptors.

Receptor burnout is receptor burnout...you know?


If you have questions like that post em up as soon as they come to mind.

 

[Sassy69]

Good stuff - thx Shadow. A typical clen cycle is alternated w/ an ECA or whatever your fav thermo is so I wondered. This situation, again is slightly different because its competition prep and there are a lot of components involved.

 

[The Shadow]

Good stuff - thx Shadow. A typical clen cycle is alternated w/ an ECA or whatever your fav thermo is so I wondered. This situation, again is slightly different because its competition prep and there are a lot of components involved.

Agreed that is the common thought process.

I just dont see the point......the alternating ECA/Clen 2weeks etc is "supposed" to slow down receptor burnout.....but since both hit the same receptors - I dont see the point really.

Think of it like water(clen or eca) and a glass(receptors):

..you can fill the glass in a number of ways:

1 - drop by drop
2 - teaspoon
3 - tablespoons



....you can only get so much water(eca/clen) into the glass(receptors) until it's full.


Full is full....no matter when it happens.


^^^Thoughts in general.......

 

[the-short-one]

Agreed that is the common thought process.

I just dont see the point......the alternating ECA/Clen 2weeks etc is "supposed" to slow down receptor burnout.....but since both hit the same receptors - I dont see the point really.

Think of it like water(clen or eca) and a glass(receptors):

..you can fill the glass in a number of ways:

1 - drop by drop
2 - teaspoon
3 - tablespoons



....you can only get so much water(eca/clen) into the glass(receptors) until it's full.


Full is full....no matter when it happens.


^^^Thoughts in general.......

receptor burnout wasn't my main concern. I was more concerned about getting a over stimulated - QT said it best - the 'cracked out' feeling from clen is bad enough. I didn't want to amplify it.

However, (and like you said) I've been taking an ephedra based fat burner for a while now. I don't get the nervous feeling or shakes from it anymore.

 

[the-short-one]

January 17, 2007.

clen, 20 mcg x 2
t-3, 12.5 mg
taurine
potassium
.5 ml A-dex
GH = 1.5
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
fat burner w/ephedra
glucorell
PURECEE
REDLINE before workout


2 cups coffee before AM cardio


Meal One
40 grams Whey Protein Shake in skim milk - (isopure low carb chocolate) + cup of coffee
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
iced tea


Meal Four -

40 grams whey protein in
skim milk - added 1 cup strong coffee w/chocolate isopure
apple
100g. Sweet potatoes
2 glucorell


Meal Five
8 oz chicken breast
1 cup brocolli
iced tea

Meal Six will be:
Extended release shake 40 grams of Casein protein in skim milk + 1 tbsp unsweetened soy nut butter.
1 PureCEE
1 Glucorell

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

AM WORKOUT

CARDIO = HIIT

eliptical
15 minutes gradual warm-up w/crossramp on 20, level 10
All-out Interval - 45 seconds
Recovery Interval - 90 seconds

I did 6 cycles and hit 30 minutes. some old guy wanted the machine, so I had to get off and finish on the treadmill.

treadmill, incline @5. Recovery @ 4mph. All out @ 7.5 mph.
All-out Interval - 45 seconds
Recovery Interval - 90 seconds
10 minute cool down w incline @15, speed @ 4.

total calories burned on eliptical = 350
total calories burned on treadmill = 356
total AM cardio calories burned = 706


ABS

4 Giant sets per session - 90 seconds 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


Legs

GIANT SET 3 cycles

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

3 X 10/135

SEATED leg curls

1 X 10/120
2 X 8/150

DUMBELL STIFF DEADS

1 X 10/40 LB DBS
1 X 10/45 LB DBS
1 X 8/50 LB DBS

DB(or bb) walking lunges

3 X 10/60 per leg

LYING LEG CURLS

3 x 8/70


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 10 minutes(this will actually allow your HR to DROP)...then ramp the speed to 3.5-4.0 mph for another 20 minutes

lunges = 10 minutes, incline 15 @ 1.5 mph. I tried 1.0 mph and the belt kept sticking.
walking = 20 minutes, incline 15 @ 4.2 mph. cooled down for 2 minutes, no incline, 3.5 mph.

total calories burned = 354


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

I'm tired, and my shins hurt. I've been wrapping them and also using shin supports, but they're taking a beating. On Friday, I'll use the bicycle or eliptical to give them a break.

I felt weak tonight. Not for cardio, but strength wise. I was happy that you gave me some shorter sets. the owner of the gym told me he was going to set a bed up for me in one of the racquet ball courts so I wouldn't have to drive home at night. lolol

 

[The Shadow]

Yep.....the TUT is beginning to take its toll - exactly why we dropped back on the sets a bit this week.

We will do only flat treadmill work next week to rest the shins a bit as well.


GREAT JOB!!


How do you feel your hams are looking?

 

[florencia]

You are doing great! I just sigh when I read your thread! If re-encarnation is possible...I have you on my wanna be list! LOL
For constipation...hummm...
What I have done is STILL IN BED (before you get up...horizontal position without handy cam... )drink one liter of water, You will have results in 1/2 an hour at the most...

 

[the-short-one]

Yep.....the TUT is beginning to take its toll - exactly why we dropped back on the sets a bit this week.

We will do only flat treadmill work next week to rest the shins a bit as well.


GREAT JOB!!


How do you feel your hams are looking?

I think they're looking better, and they're sore again. lolol felt it when I stretched in bed this morning.

 

[the-short-one]

I think they're looking better, and they're sore again. lolol felt it when I stretched in bed this morning.

 

[Mavafanculo]

looking great shorty - seeing the cuts come in and keeping size

 

[the-short-one]

 

[the-short-one]

the red mark on my bum is from the chair I was sitting on. lolol I don't have a rash. I swear.

 

[feisty11975]

lol

By the end of all this, you'll be able to become a ballerina! Always on your tippy toes. tee hee hee

all jokes aside, YOU LOOK AMAZING!!!!!!!!!!! GREAT JOB TSO!!

 

[the-short-one]

lol

By the end of all this, you'll be able to become a ballerina! Always on your tippy toes. tee hee hee

all jokes aside, YOU LOOK AMAZING!!!!!!!!!!! GREAT JOB TSO!!

me as a ballerina = LOL!! I'm built more like a tank.

thanks.

 

[feisty11975]

me as a ballerina = LOL!! I'm built more like a tank.

thanks.

hahaha

lol @ built like a tank. You are silly!

 

[The Shadow]

FANTASTIC!!!


You have most def. gotten leaner since the last set of pics.....Legs are REALLY coming out......great size and shape - same with calves.

Well DONE!!!

 

[the-short-one]

FANTASTIC!!!


You have most def. gotten leaner since the last set of pics.....Legs are REALLY coming out......great size and shape - same with calves.

Well DONE!!!

yay!!

it's friggen hard getting that fat off my bottom 1/2. ...but you knew that already.

 

[The Shadow]

yay!!

it's friggen hard getting that fat off my bottom 1/2. ...but you knew that already.

But itsa comin off though!!!

8 weeks out - 6 weeks left to cut - you are in great shape.

Final decision on a song?

 

[the-short-one]

But itsa comin off though!!!

8 weeks out - 6 weeks left to cut - you are in great shape.

Final decision on a song?

rockstar, baby.

if you take it from the beginning, the end of the first chorus is exactly 90 seconds.

 

[Sassy69]

rockstar, baby.

if you take it from the beginning, the end of the first chorus is exactly 90 seconds.

If you need it cut let me know. If you can email me the file I can do anythign to it.


You generally want to bring a couple of CDs with you to your show and have exactly the music you need on the disk and nothing else. There is no one there to queue things up and makes sure to pick the right track and all that. And further, assume one of your copies will get lost so have a few with you.

 

[The Shadow]

Actually she will have 2 cds AND a cassette each with ONLY the posing music...I learned the cassette thing after TWO cd players died on opening night of Streetcar

 

[Sassy69]

Depends - most shows require the music on a CD but I kinda doubt they would even have a cassette player available and most everyone wouldn't have brought it.

But whatever you have on a CD can be copied to tape. But you gotta make the CD first.

 

[the-short-one]

Actually she will have 2 cds AND a cassette each with ONLY the posing music...I learned the cassette thing after TWO cd players died on opening night of Streetcar

so...are you making them or do I need to get them made?

 

[The Shadow]

Depends - most shows require the music on a CD but I kinda doubt they would even have a cassette player available and most everyone wouldn't have brought it.

But whatever you have on a CD can be copied to tape. But you gotta make the CD first.

never mind

 

[The Shadow]

but no.....I will not be able to burn them.

 

[the-short-one]

but no.....I will not be able to burn them.

lol ok.


I can burn the song to CD, but not to cassette. I don't own a cassette player. (still have an 8-track, tho.)

Also, I don't have the software to burn a portion of the song, so I need help. I think I'll PM Sassy...

 

[The Shadow]

From the contest site:

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.

Also note that the free posing round(without music) is 60 seconds - 7 poses.


Also - TSO - you might want to verify that there is no middleweight class once again.

 

[The Shadow]

lol ok.


I can burn the song to CD, but not to cassette. I don't own a cassette player. (still have an 8-track, tho.)

Also, I don't have the software to burn a portion of the song, so I need help. I think I'll PM Sassy...

My burner is shot from dropping my lap top on the tile floor.

 

[the-short-one]

From the contest site:

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.

Also note that the free posing round(without music) is 60 seconds - 7 poses.


Also - TSO - you might want to verify that there is no middleweight class once again.

will do. I've already sent an email to the promoter asking why he hasn't charged my credit card yet for the entry fee...

 

[The Shadow]

will do. I've already sent an email to the promoter asking why he hasn't charged my credit card yet for the entry fee...

Good deal.

 

[Sassy69]

From the contest site:

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.

Also note that the free posing round(without music) is 60 seconds - 7 poses.


Also - TSO - you might want to verify that there is no middleweight class once again.

Details, details.


Jus' sayin.

 

[The Shadow]

Details, details.

....but as always, the details are where the Devils lies, yes??

 

[Sassy69]

....but as always, the details are where the Devils lies, yes??

That was sarcasm. I was speaking in general terms, didn't have the rules and that has been my experience. Some explicitly require CD and CD only.

 

[Sassy69]

That was sarcasm. I was speaking in general terms, didn't have the rules and that has been my experience. Some explicitly require CD and CD only.

But as PBR says, "Stay on the details, otherwise you got monkeys flinging poo."

 

[Sassy69]

LMAO Bring your own damn CD player, tape deck & iPod too.

 

[superqt4u2nv]

But as PBR says, "Stay on the details, otherwise you got monkeys flinging poo."

That is so sig worthy PBR needs to post up in here more.

 

[the-short-one]

January 18, 2007.

clen, 20 mcg x 3
t-3, 12.5 mg
taurine
potassium
.5 ml A-dex
GH = 1.5
green tea
vitamin c
multi vitamin
sesamin
guggelesterones
fat burner w/ephedra
glucorell
PURECEE

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
iced tea


Meal Four -

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


Meal Five
8 oz chicken breast
1 cup brocolli
iced tea

Meal Six will be:
Extended release shake 40 grams of Casein protein in skim milk + 1 tbsp unsweetened soy nut butter.
1 PureCEE
1 Glucorell

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

Shoulders


GIANT SET 3 CYCLES

MODIFIED rear laterals
2 x 10/8lb dbs
1 x 8/10lb dbs

Seated Dumbell Press
2 x 10/15lb dbs
1 x 8/20lb dbs

Side laterals
2 x 10/8lb dbs
1 x 8/10lb dbs

Reverse Pec dec
2 x 10/25
1 x 8/40

Front laterals
1 x 10/8lb dbs
2 x 10/10lb dbs

BICYCLE - steady state - moderate push to get latic acid accumulation form legs - 20 minutes

resistance @ 15. rpm's between 56 - 62. calories burned = 149

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

I felt better tonight than last night - but my strenght is still down. There are a lot of people hogging equipment and machines that were never there before and it sucks. lol New Years resolutioners. I hope they go home soon.

My legs aren't as sore this week as they were last. A little stiff is all, but it's only been 24 hours. I expect that tomorrow they'll be talking to me.

 

[DieselGunz]

your up late get some sleep

 

[The Shadow]

LMAO Bring your own damn CD player, tape deck & iPod too.

.....and a cart to carry home that big ass trophy


As i told you there was a real-life dealio that kept my best friend from having posing music at the Mr. Ga b/c their cd player died halfway through the evening show.

 

[The Shadow]

Hey Sass....





I guess its kind of like expecting a 5 star restaurant to have poatoes

LOL


You just never know