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Short1 - Bodybuilding Competition Log

Alright, I know absolutely less than anybody, here, but I workout by myself, too, and I have noticed that finding the right exercise are what taught me to "feel" a muscle more than any single thing. I never "felt" my lats until I started doing one arm bent rows and especially in trying to do pullups (one piece of equipment that is just OUT of a home gym league, assisted pullup machine, but damn I wish I had one, I'd join the local Y if they had an assisted pullup machine). I did lat pulldowns for ages without knowing WTF muscles I was really supposed to be activating. This is a very real problem with working out by yourself. Frédéric Delavier "Strength Training Anatomy" helped a SHITload, too.

But for me personally, it's really tough to isolate a muscle when you can't connect with it "doing" something. We know what our legs and arms do, but how many of us think about what our backs do?
 
musclemom said:
Alright, I know absolutely less than anybody, here, but I workout by myself, too, and I have noticed that finding the right exercise are what taught me to "feel" a muscle more than any single thing. I never "felt" my lats until I started doing one arm bent rows and especially in trying to do pullups (one piece of equipment that is just OUT of a home gym league, assisted pullup machine, but damn I wish I had one, I'd join the local Y if they had an assisted pullup machine). I did lat pulldowns for ages without knowing WTF muscles I was really supposed to be activating. This is a very real problem with working out by yourself. Frédéric Delavier "Strength Training Anatomy" helped a SHITload, too.

But for me personally, it's really tough to isolate a muscle when you can't connect with it "doing" something. We know what our legs and arms do, but how many of us think about what our backs do?
Click to expand...

Shadow gave me a exercise to do that helped a lot - I can engage my lats, I'm just having problems bringing it all together - and getting them spread out enough.

BM was right abut my rear lat pose - I know I'm pushing my shoulders to far forward in an effort to spread my lats. grrr. it's just hard. I'm working on it right now...
 
I"m just curious if it would help if you have Jeff put his fingers on where your lats are - the widest point that is still your lat and not your shoulder or delt or something else, and hold it there while you do the pose. That might help you pinpoint where to pull from.
 
Off topic sorta Musclemom if you have a power rack and and a bench that inclines you can do a variation of assissted pull ups AKA rack chins. Basically you take the bench set it an incline to your hip level then count out 3 steps from the bar and postion the bench in the centre there bar should be set at about eye level. Then swing your legs up on the edge of the bench crossed. Your own assissted chin machine. Only thing I would note is that they are some what easy for example I can do 3-5 regular chins rack chins I can do 12-15 you could set a plate on your lap if you had someone there to assist you and that would make it harder.
 
I actually remember the first time I made mine flex, because it startled me that much, I was lying in bed and had my hands under my pillow, hubby was talking to me, and I sort of shrugged on the left side and my left lat "popped" out. I was like, WTF is that, I've never had one of those before, honey, come here, feel this! :lmao:
 
Sassy69 said:
I"m just curious if it would help if you have Jeff put his fingers on where your lats are - the widest point that is still your lat and not your shoulder or delt or something else, and hold it there while you do the pose. That might help you pinpoint where to pull from.
Click to expand...

this is a good idea - I'll try it.
 
superqt4u2nv said:
Off topic sorta Musclemom if you have a power rack and and a bench that inclines you can do a variation of assissted pull ups AKA rack chins. Basically you take the bench set it an incline to your hip level then count out 3 steps from the bar and postion the bench in the centre there bar should be set at about eye level. Then swing your legs up on the edge of the bench crossed. Your own assissted chin machine. Only thing I would note is that they are some what easy for example I can do 3-5 regular chins rack chins I can do 12-15 you could set a plate on your lap if you had someone there to assist you and that would make it harder.
Click to expand...
I've done something similar with resting my toes on a chair behind me.

I've found a great solution, though, using bands. I stretch a band across the hooks at the front of the rack and then stand on it. I can use different bands and set the hooks at different heights to vary the amount of assistance.
 
the-short-one said:
Shadow gave me a exercise to do that helped a lot - I can engage my lats, I'm just having problems bringing it all together - and getting them spread out enough.

BM was right abut my rear lat pose - I know I'm pushing my shoulders to far forward in an effort to spread my lats. grrr. it's just hard. I'm working on it right now...
Click to expand...


Once you push the delts forward....set the lats, then move the ENTIRE upper back BACK about 3 inches and it will be perfect.


imo - your lat spread is as wide as it CAN be at this point.

I think folks are assuming that you CAN pull them outwards more, and imo - that isnt the issue....its that you are rotating FORWARD to much....throw the delts forward, then sit back a few inches.

Continue the exercise I gave you.....this time do several posed in order, starting the hands on top of each other....the slide them outward 2 inches per pose
 
GH BOOST WEEK .................







I.E. - HELL WEEK


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


GIANT SETS 3 cycles - 12 reps on all exercises unless otherwise indicated.......2 minutes rest between cycles

NOTE:

DO NOT GO TO ABSOLUTE FAILURE ON ANY OF THE EXERCISES......OTHERWISE YOU WONT MAKE IT THROUGH THE ENTIRE THE WEEK AND WE ARE DRAMATICAL INCREASING THE NUMBER OF WORK SETS FOR EACH BODYPART.


MONDAY

Stiff legged dumbells
Weight assisted chins
Incline DB Press
Side Lateral Raises
High Cable Curls(double bicep thing)
Wide grip straight bar pushdowns


TUESDAY

Walking Lunges(12 steps PER leg)
Seated rows - pulling high as per usual
Low cable crossovers - finishing eye level as usual
Seated Machine Overhead PRess
Hammer Curls
DB Kickbacks


WEDNESDAY

Lying Leg Curls
Stiff Arm Pulldowns(should feel identical to the hands/lat thing I have you doing)
Incline DB Flyes
DB Upright rows
Cable Curls(narrow grip - straight bar 3-4 inches between hands)
Overhead Cable Tricep Extensions


THURSDAY

Bench Step Ups(10 per leg)
Modified Rear Laterals
Incline Press Machine
Seated Dumbbell Press
Preacher curls(BB or DB)
Bench Dips(shoulder permitting...otherwise Vbar pushdowns)


FRIDAY

Seated Leg Curls
Dumbell shrugs
Flat DB Press
DB Side Laterals
Alternate standing DB Curls
Weight Assited Dips







AM CARDIO PLAN BEGINNING THIS WEEK:

M, W, F, Sat
45 minutes steady state, treadmill or elliptical

Tu, TH
45 minutes Stair MILL or Bike



AB WORK: TU AND TH:

STRAIGHT SETS BUT REST ONLY 45-60 SECONDS BETWEEN SETS - 4 SETS EACH

HANGING LEG RAISES - 45 REPS
DECLINE CRUNCHES - 45 REPS
BICYCLE WITH UPPER BODY MOTION - 90 seconds
LYING LEG SCISSORS(HEELS NO MORE THAN 6-9 INCHES FROM THE FLOOR) - 90 seconds


DIET:

CHANGES THIS WEEK:

DECREASE TOTAL EVERY MEAL EXCEPT FOR 1ST AND PWO BY 20%.....IE - simply reduce overall meal size, keeping the same macro split

WATER STAYS 1.5 GALLON MINIMUM THIS WEEK


SUPPLEMENTS THIS WEEK:

DAY 1(MONDAY) - 60 mcg(3 splits)
DAY 2 - 80 mcg(4 splits)
DAY 3 - 80 mcg
Days 4 and 5 - 100 mcg(5 splits)
Days 6 and 7 - 100 mcg


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


T-3......INCREASE to 25 mcg/day




...the drop in cals will yield about a pound of fat loss for the week - the heavy aerobic content of the weight sessions will burn another pound during the week.

We might rotate Deca back in on an EOWeek basis in place of the NPP is the should continues to be an issue.
 
The Shadow said:
GH BOOST WEEK .................







I.E. - HELL WEEK


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


GIANT SETS 3 cycles - 12 reps on all exercises unless otherwise indicated.......2 minutes rest between cycles

NOTE:

DO NOT GO TO ABSOLUTE FAILURE ON ANY OF THE EXERCISES......OTHERWISE YOU WONT MAKE IT THROUGH THE ENTIRE THE WEEK AND WE ARE DRAMATICAL INCREASING THE NUMBER OF WORK SETS FOR EACH BODYPART.


MONDAY

Stiff legged dumbells
Weight assisted chins
Incline DB Press
Side Lateral Raises
High Cable Curls(double bicep thing)
Wide grip straight bar pushdowns


TUESDAY

Walking Lunges(12 steps PER leg)
Seated rows - pulling high as per usual
Low cable crossovers - finishing eye level as usual
Seated Machine Overhead PRess
Hammer Curls
DB Kickbacks


WEDNESDAY

Lying Leg Curls
Stiff Arm Pulldowns(should feel identical to the hands/lat thing I have you doing)
Incline DB Flyes
DB Upright rows
Cable Curls(narrow grip - straight bar 3-4 inches between hands)
Overhead Cable Tricep Extensions


THURSDAY

Bench Step Ups(10 per leg)
Modified Rear Laterals
Incline Press Machine
Seated Dumbbell Press
Preacher curls(BB or DB)
Bench Dips(shoulder permitting...otherwise Vbar pushdowns)


FRIDAY

Seated Leg Curls
Dumbell shrugs
Flat DB Press
DB Side Laterals
Alternate standing DB Curls
Weight Assited Dips







AM CARDIO PLAN BEGINNING THIS WEEK:

M, W, F, Sat
45 minutes steady state, treadmill or elliptical

Tu, TH
45 minutes Stair MILL or Bike



AB WORK: TU AND TH:

STRAIGHT SETS BUT REST ONLY 45-60 SECONDS BETWEEN SETS - 4 SETS EACH

HANGING LEG RAISES - 45 REPS
DECLINE CRUNCHES - 45 REPS
BICYCLE WITH UPPER BODY MOTION - 90 seconds
LYING LEG SCISSORS(HEELS NO MORE THAN 6-9 INCHES FROM THE FLOOR) - 90 seconds


DIET:

CHANGES THIS WEEK:

DECREASE TOTAL EVERY MEAL EXCEPT FOR 1ST AND PWO BY 20%.....IE - simply reduce overall meal size, keeping the same macro split

WATER STAYS 1.5 GALLON MINIMUM THIS WEEK


SUPPLEMENTS THIS WEEK:

DAY 1(MONDAY) - 60 mcg(3 splits)
DAY 2 - 80 mcg(4 splits)
DAY 3 - 80 mcg
Days 4 and 5 - 100 mcg(5 splits)
Days 6 and 7 - 100 mcg


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


T-3......INCREASE to 25 mcg/day




...the drop in cals will yield about a pound of fat loss for the week - the heavy aerobic content of the weight sessions will burn another pound during the week.

We might rotate Deca back in on an EOWeek basis in place of the NPP is the should continues to be an issue.
Click to expand...

Holy moses, it's hell week. :D lolol

I'm looking forward to it.


I've got the sniffles, btw. Left sinus is draining and my eyes are kind of scratchy. I bought some benedril and will take some before bed tonight. I feel good, otherwise - I have energy and don't feel sick. It could be the Melanotan - it messes with my sinuses a little, but I won't know for sure for a day or so.

I took another pic this morning after some adjustments to my back lat spread. Is this any better? I tried to keep from pushing my shoulders too far forward. ( I took this before you gave your most current advice on the posing...)

backlatfeb4.jpg
 
Your pictures rule, "Jack"! :lmao: Too awesome. I officially know nothing about posing, so I'm learning vicariously through you!

Let it be known from this day forward that you will now be referred to as...
1351qpzqsdlrrg.gif
:D Couldn't resist! I'm such a :nerd: :rose:
 
T-Cake said:
Your pictures rule, "Jack"! :lmao: Too awesome. I officially know nothing about posing, so I'm learning vicariously through you!

Let it be known from this day forward that you will now be referred to as...
1351qpzqsdlrrg.gif
:D Couldn't resist! I'm such a :nerd: :rose:
Click to expand...
Hey, thanks!

I want you to know that you're the first person to EVER compare me to barbie. I've never even owned a Barbie. My mom used to buy me dolls once in a while when I was little. I'd take all their clothes off and leave them in the driveway. :D

I wish they made a bb barbie. That would be cool. I'd buy one of those.
 
the-short-one said:
Hey, thanks!

I want you to know that you're the first person to EVER compare me to barbie. I've never even owned a Barbie. My mom used to buy me dolls once in a while when I was little. I'd take all their clothes off and leave them in the driveway. :D

I wish they made a bb barbie. That would be cool. I'd buy one of those.
Click to expand...
And we'd have to make her a Brunette -- even though I'm a blonde, I'm all for breaking the molds. :)

She'd be so cute in her little comp suit and her ProTan! :D We can have, like, add on lats so they can go from relaxed to spread. :qt: I'm awesome at this. I should be 5 again -- nothing but toys and cupcakes for me! :lmao:
 
T-Cake said:
And we'd have to make her a Brunette -- even though I'm a blonde, I'm all for breaking the molds. :)

She'd be so cute in her little comp suit and her ProTan! :D We can have, like, add on lats so they can go from relaxed to spread. :qt: I'm awesome at this. I should be 5 again -- nothing but toys and cupcakes for me! :lmao:
Click to expand...

Sign me up for 1 also!!
 
YES!!!!


That looks 50% better.....for real.

You are squared up very nicely in that pic......you also have som emidback squeezing going on as well.
 
The Shadow said:
YES!!!!


That looks 50% better.....for real.

You are squared up very nicely in that pic......you also have som emidback squeezing going on as well.
Click to expand...

I concurr... But it can still be improved upon.

If we both end up in NYC on the 13th I will be only too pleased to help you with your posing if I can. Remember, I never got past the local level of competition so I can only help you but so much. But if I can help in any small way, it would truly be my pleasure. ;)
 
That's a nice symmetric pose. I still think you can pull just a little more out but that's just refinement :)
 
BIKINIMOM said:
I concurr... But it can still be improved upon.
Click to expand...



The lats are spread as about as far as they are capable of spreading at this point...which has been THE main point of concern.

Learning arm position ONCE the lats have been taught to flare is easy - its the maximum flaring that is tough....the best arm position in the world will not matter if the lats are hiding.


So yes...it can be obviously be improved upon but its still a fantastic step in the right direction.
 
TSO.....also - this week practice the hands on the belly thing....work on spreading them out gradually after holding each mini-pose for 5 seconds.

ALso - this week - I want to hanging from the chin bar(WIDE grip) after each workout.....you can do the hanging leg raises like that on ab days
 
BIKINIMOM said:
I concurr... But it can still be improved upon.

If we both end up in NYC on the 13th I will be only too pleased to help you with your posing if I can. Remember, I never got past the local level of competition so I can only help you but so much. But if I can help in any small way, it would truly be my pleasure. ;)
Click to expand...

:) I look forward to it.

----
 
The Shadow said:
TSO.....also - this week practice the hands on the belly thing....work on spreading them out gradually after holding each mini-pose for 5 seconds.

ALso - this week - I want to hanging from the chin bar(WIDE grip) after each workout.....you can do the hanging leg raises like that on ab days
Click to expand...


ok.
 
The Shadow said:
TSO.....also - this week practice the hands on the belly thing....work on spreading them out gradually after holding each mini-pose for 5 seconds.

ALso - this week - I want to hanging from the chin bar(WIDE grip) after each workout.....you can do the hanging leg raises like that on ab days
Click to expand...


btw - am I correct in assuming that the reason for the shrug exercises on back day were, in part, to help me with my min/muscle lat connection?

Even if it wasn't, it helped. lol
 
The Shadow said:
The lats are spread as about as far as they are capable of spreading at this point...which has been THE main point of concern.

Learning arm position ONCE the lats have been taught to flare is easy - its the maximum flaring that is tough....the best arm position in the world will not matter if the lats are hiding.


So yes...it can be obviously be improved upon but its still a fantastic step in the right direction.
Click to expand...

Absolutely!! If you did THAT MUCH better in just this little time, by the time you step out onto stage you will own it, no doubt.

Posing is an artform that isnt learned overnight. Sorta like dialing in one's diet - you learn more w/each competition.

Short-one, what you have done with your physique is nothing short of awesome. We are ALL OF US impressed!! :)

Hope to see you and your bad self later this month.
 
the-short-one said:
btw - am I correct in assuming that the reason for the shrug exercises on back day were, in part, to help me with my min/muscle lat connection?

Even if it wasn't, it helped. lol
Click to expand...


Yes ma'am.
 
Where do you get this Lean Dessert stuff?

jenscats5 said:
Oh and btw I bought some of that Lean Dessert Choc Fudge Protein.....will have to try that brownie thing with it..... nummmmm num num
Click to expand...
 
Feb 4, 2007. Sorry - forgot to log last night. I lost a million karma points on the bears. lol

Melanotan II before bed
anavar, 5mg
clen, 60 mcg
t-3, 12.5 mg
taurine
potassium
.5 ml A-dex
GH = 1.5
green tea
vitamin c
multi vitamin
sesamin
fat burner w/ephedra
glucorell
PURECEE
YES on abs/glutes/hammys/thighs before bed




Meal One
60 grams Whey Protein Shake in 1 cups skim milk and 1 cup coffee - (isopure zero carb cookies and cream)
2 glucorell

Meal Two -
10 egg whites
3 Whole eggs
a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )
water

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


Meal Four -

40 grams whey protein in
3/4 cup skim milk - cookies and cream
75 g blueberries
75 g Sweet potatoes
2 glucorell
water

Meal Five
8 oz chicken breast
1 cup brocolli
water
diet pepsi


Meal Six:
Extended release shake 60 grams of Casein protein in 1.5 cups skim milk + 1 tbsp anpb.
1 PureCEE
2 Glucorell

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

got my hair done and I love it. lost more than 1/2 my karma in the bookie forum. :D My head was all stuffed up and my left sinus kept draining all day. I drugged myself and went to bed. Feel better this morning - still a little stuffy, but better.
 
the-short-one said:
Feb 4, 2007. Sorry - forgot to log last night. I lost a million karma points on the bears. lol

Melanotan II before bed
anavar, 5mg
clen, 60 mcg
t-3, 12.5 mg
taurine
potassium
.5 ml A-dex
GH = 1.5
green tea
vitamin c
multi vitamin
sesamin
fat burner w/ephedra
glucorell
PURECEE
YES on abs/glutes/hammys/thighs before bed




Meal One
60 grams Whey Protein Shake in 1 cups skim milk and 1 cup coffee - (isopure zero carb cookies and cream)
2 glucorell

Meal Two -
10 egg whites
3 Whole eggs
a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )
water

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


Meal Four -

40 grams whey protein in
3/4 cup skim milk - cookies and cream
75 g blueberries
75 g Sweet potatoes
2 glucorell
water

Meal Five
8 oz chicken breast
1 cup brocolli
water
diet pepsi


Meal Six:
Extended release shake 60 grams of Casein protein in 1.5 cups skim milk + 1 tbsp anpb.
1 PureCEE
2 Glucorell

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

got my hair done and I love it. lost more than 1/2 my karma in the bookie forum. :D My head was all stuffed up and my left sinus kept draining all day. I drugged myself and went to bed. Feel better this morning - still a little stuffy, but better.
Click to expand...

I love your new avatar. Your hair looks great.

I have a question about glucorell. You are taking two with your first and last meals but it does not look like there any carbs in those meals. Are there carbs in your protein shakes?
 
claire said:
I love your new avatar. Your hair looks great.

I have a question about glucorell. You are taking two with your first and last meals but it does not look like there any carbs in those meals. Are there carbs in your protein shakes?
Click to expand...


milk. it has 16 carbs per cup or something like that.
 
the-short-one said:
thanks, Jen.

I get mine from bodybuilding.com.

is netrition cheaper?
Click to expand...

It was $14.95 for a 1.39lb container.....and their shipping is $4.95 flat - so I got several things...
 
Cute new AV hon! Love your hair (and the top, actually, I think that's sharp).
 
jenscats5 said:
I did?? I was rooting for the Bears.....
Click to expand...

lol - I just looked at your karmic power and didn't know it was so ginormous. :D I thought maybe you won it on the superbowl, but you earned it the hard way. lol
 
Feb 5, 2007.

Melanotan II before bed
anavar, 5mg
clen, 60 mcg
t-3, 25 mg
taurine
potassium
.5 ml A-dex
GH = 1.5
green tea
vitamin c
multi vitamin
sesamin
fat burner w/ephedra
glucorell
PURECEE
YES on abs/glutes/hammys/thighs before cardio




Meal One
60 grams Whey Protein Shake in 1 cups skim milk and 1 cup coffee - (isopure low carb dutch chocolate)
2 glucorell

Meal Two -
4 egg whites
3 Whole eggs
a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )
water

Meal Three -
7 oz chicken breast
1 cup spinach with salad spritzer
water


Meal Four -

40 grams whey protein (low carb dutch chocolate) in water + coffee
75 g blueberries
75 g Sweet potatoes
2 glucorell
water

Meal Five
5 oz chicken breast
1 cup brocolli
water
diet pepsi


Meal Six:
Extended release shake 60 grams of Casein protein in 1.5 cups skim milk + 1 tbsp anpb.
1 PureCEE
2 Glucorell

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

AM CARDIO

eliptical. level 10, crossramp 15. 45 minutes.

calories burned = 563

tanned, then practiced posing for an hour


PM WORKOUT

Stiff legged deads dumbells
1 x 12/40 lb dbs
2 x 12/45 lb dbs

Weight assisted chins
3 x 12/80 assist

Incline DB Press
3 x 12/25 lb dbs

Side Lateral Raises
3 x 12/8lb dbs

High Cable Curls(double bicep thing)
2 x 12/60 lbs tw
1 x 12/40 lbs tw

Wide grip straight bar pushdowns
1 x 12/50
2 x 12/60

...and them some pics for the gym guy. ?? almost all of them with my butt in the picture. :D lolol I had sweats on, and he asked me to change into shorts.


I felt good today. My head is stuffed up, but otherwise lots of energy. I could have kept going on the eliptical. Jeff stopped by the gym while I was practicing my posing. I asked him to do a lat spread for me, and he did it freaking perfectly. the bastard. lol

so - he helped me today and I think I'm finally gettin it. I've been raising my chest up, but not my shoulders. He had me raise my shoulders up and they kinda just popped right out there. it was amazing. lol ...and not as hard as I'd made it out to be. (me = straining everything I had to try and get them out. jeff says "lift your shoulders" and they just appeared. {sigh} )

I'll take another pic tomorrow
 
Last edited:
the-short-one said:
so - he helped me today and I think I'm finally gettin it. I've been raising my chest up, but not my shoulders. He had me raise my shoulders up and they kinda just popped right out there. it was amazing. lol ...and not as hard as I'd made it out to be. (me = straining everything I had to try and get them out. jeff says "lift your shoulders" and they just appeared. {sigh} )

I'll take another pic tomorrow
Click to expand...

Et Voila'! Le Lat! Looking forward to that pic! Gym guy pix lookin' awesome too :)
 
Shorty I think your hair looks wonderful, and that top in your av looks hot.
(I want one)..lol
Your pics from the gym are awesome. I like reading your thread it gives me inpiration and spurs me on to achieve what you have. Keep it up.
You are going to kick some serious butt at your comp. :heart:
 
S - just want to make sure that you are running those as a giant set as indicated.....meaning you do one set for "legs" then move to the next exercise on the list for "back" and so forth.....then rest - then hit that cycle again.

You do ALL the exercises for one set each - catch your breath - then run through them again.


Pics look great
 
The Shadow said:
S - just want to make sure that you are running those as a giant set as indicated.....meaning you do one set for "legs" then move to the next exercise on the list for "back" and so forth.....then rest - then hit that cycle again.

You do ALL the exercises for one set each - catch your breath - then run through them again.


Pics look great
Click to expand...

lol - sorry about that. My printer ran out of ink, so I jotted down the exercises on notepaper. when I got to the gym, I spaced out. :nerd:

If it's any consolation, I'm SORE today. :D Back and hammys.

I just got back from Staples w/new ink - so I promise not to screw it up tonight.
 
Short1, you look beautiful! :rose:

Rockin' hair, rockin' body to go with it -- you are awesome. :heart:
 
the-short-one said:
better pics.

my gym owner asked for pics tonight. I have no idea what he's going to do with them. Oddly, most of them were from the back. :D

gym4.jpg


gym3.jpg


gym2.jpg


gym.jpg
Click to expand...


Being the uber-nerd powerlifter that I am the first thing I noticed was that you have great squat form. Secondly and more importantly you are looking great, keep up the hard work.

Cheers,
Scotsman
 
Scotsman said:
Being the uber-nerd powerlifter that I am the first thing I noticed was that you have great squat form. Secondly and more importantly you are looking great, keep up the hard work.

Cheers,
Scotsman
Click to expand...

ass to ankles, baby. :D

Some guy at the gym asked me why I squat so low a few weeks ago. lol wtf??
 
Scotsman said:
Being the uber-nerd powerlifter that I am the first thing I noticed was that you have great squat form. Secondly and more importantly you are looking great, keep up the hard work.

Cheers,
Scotsman
Click to expand...
LOL come clean the first thing you noticed was her great ass. :D I noticed it too. ;)
 
the-short-one said:
ass to ankles, baby. :D

Some guy at the gym asked me why I squat so low a few weeks ago. lol wtf??
Click to expand...


Hard and deep is the only way to squat and a couple of other things in life.

QT- I had to scroll down to the ass so the form was first. :p

Cheers,
Scotsman
 
Feb 6, 2007.

Melanotan II before bed
NPP, 20mg
anavar, 5mg
clen, 60 mcg
t-3, 25 mg
taurine
potassium
.5 ml A-dex
GH = 1.5
green tea
vitamin c
multi vitamin
sesamin
fat burner w/ephedra
glucorell
PURECEE
YES on abs/glutes/hammys/thighs before cardio and before PM workout




Meal One
60 grams Whey Protein Shake in 1 cups skim milk and 1 cup coffee - (isopure low carb dutch chocolate)
2 glucorell

Meal Two -
4 egg whites
3 Whole eggs
a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )
water & a diet pepsi

Meal Three -
7 oz chicken breast
1 cup spinach with salad spritzer
water


Meal Four -

40 grams whey protein (low carb dutch chocolate) in water + coffee
75 g blueberries
75 g Sweet potatoes
2 glucorell
water

Meal Five
5 oz chicken breast
1 cup brocolli
water


Meal Six:
Extended release shake 60 grams of Casein protein in 1.5 cups skim milk + 1 tbsp sunflower seed butter.
1 PureCEE
2 Glucorell

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


AM CARDIO
bicycle 45 minutes. level 10 - 15. calories burned = 480

ABS
STRAIGHT SETS BUT REST ONLY 45-60 SECONDS BETWEEN SETS - 4 SETS EACH
HANGING LEG RAISES - 45 REPS
these are really hard. I couldn't do 45 straight. I had to rest every 10 or 12 for a few seconds before continuing.

DECLINE CRUNCHES - 45 REPS
ow.

BICYCLE WITH UPPER BODY MOTION - 90 seconds
not so bad

LYING LEG SCISSORS(HEELS NO MORE THAN 6-9 INCHES FROM THE FLOOR) - 90 seconds
not so bad

tanned for 20, then practiced posing for an hour.
----------------------

PM WORKOUT - SUPERSETS!!

Walking Lunges(12 steps PER leg)
1 x 12/20lb dbs
2 x 12/25 lb dbs

Seated rows - pulling high as per usual
3 x 12/40 - OW!

Low cable crossovers - finishing eye level as usual
3 X 12/40 tw

Seated Machine Overhead PRess
3 x 12/50 - OW!

Hammer Curls
3 X 12/20lb dbs

DB Kickbacks
3 x 12/10lb db

sat in the jacuzzi for about 10 minutes after my workout. (waiting for Jeff to finish his.) I couldn't take much more than 10 minutes because they had enough chlorine in that thing to burn my eyes out.

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

My abs are already sore from this morning. oi. My hams are REALLY sore from last night's workout. So are my lats. wow. I took a long time stretching tonight before my workout to try and lossen them up a little. After my first set of lunges, they warmed up and everything was okey dokey.

I was tired today - had to make myself turn off the TV (Scarface was on :D ) and go to the gym. Once I got there, I felt better. After the first superset, I felt even better. Funny how that works.

HUNGRY after the gym. I guess my body is noticing that drop in calories. Right now, I'm savoring my final meal. GNC makes a PM casein protein powder that is excellent. It turns to pudding if you let it sit for about 5 minutes. Very low in carbs and less calories than Lean Dessert. I'm not a fan of GNC, but I would def recommend this stuff. flavor is Vanilla Caramel. they also make chocolate, but I haven't tried that yet. the lady at GNC said she'd order some for me.


ok. I'm starting to break out a little.

back
under my chin
a little on the thighs and butt

not huge, raging pimples, but it's a breakout. less then when I was on Deca, tho.
 
Funny how one can be as sore when doing only 3 sets of an exercise as when 10-14 or so are done on a full dedicated day.

Nice job.
 
Did you ever try Vit B5 for the acne? Stuff works wonders for me when I get those evil deep ones during that time of the month. I never hear if it works for other people tho.

Wide grip lat pull ups/ hanging leg raises --- holy shit -- this girl I train w/ at my gym is a genetic monster (all natty) -- she was actually too big & hard for "the look" they decided on this past yr at the Jr Nats, generally she's literally too good for amateur & really should be operating at pro level in figure - but anyway - her lats responded like absolutely nutso when she super'd wide grip seated rows w/ lat pull-ups or lat grip hanging leg raises. Amazing.
 
Sassy69 said:
Did you ever try Vit B5 for the acne? Stuff works wonders for me when I get those evil deep ones during that time of the month. I never hear if it works for other people tho.

Wide grip lat pull ups/ hanging leg raises --- holy shit -- this girl I train w/ at my gym is a genetic monster (all natty) -- she was actually too big & hard for "the look" they decided on this past yr at the Jr Nats, generally she's literally too good for amateur & really should be operating at pro level in figure - but anyway - her lats responded like absolutely nutso when she super'd wide grip seated rows w/ lat pull-ups or lat grip hanging leg raises. Amazing.
Click to expand...


I'm hurtin this mornin! :D my entire abdominal area and my whole back. lolol omg.

I'll try the vitamin B5. thanks for the tip.
 
The Shadow said:
Funny how one can be as sore when doing only 3 sets of an exercise as when 10-14 or so are done on a full dedicated day.

Nice job.
Click to expand...


it's the 4TUT that gets. me. I'm strict on the time, too. lol (1 banana, 2 banana... :D )
 
Here are some great ones:

Jeff before:

jeffbefore.jpg


Jeff's progress pics. (I lost the front ones! :( ) Notcie his bald spot has g grown back. He's been taking GH for almost a year now.)

jeffbackprogress.jpg


Jeff 3 weeks ago:

jeffafter.jpg
 
Sassy69 said:
Beeeeeeeeeeeeefcake!
Click to expand...

:heart:


and he's trying so hard, too. He'll be 50 on March 17 - the day of my comp. He wants to talk with Shadow about entering a show in the master's division later this year.
 
ok. it's official.


I'm sick. :worried:


Eating makes me want to vomit, and I'm blowing my nose every 3 seconds. Energy level = blah.

Can I take Sudafed or something similar with all the other crap I'm taking now? lol this is teh suck.
 
Shorty...great pics. I love transformation pics. They are especially inspiring to me. Great work and congrats to both of you!! :rose:
 
the-short-one said:
ok. it's official.


I'm sick. :worried:


Eating makes me want to vomit, and I'm blowing my nose every 3 seconds. Energy level = blah.

Can I take Sudafed or something similar with all the other crap I'm taking now? lol this is teh suck.
Click to expand...

Yes....sudafed or similiar - whatever works best for YOU.

Get the ZICAM zinc lozs to keep it from getting worse and get the ZICAM nasal spray to relieve stuffiness(aloe/euca) works best imo.



HELL YEAH.......Tell Jeff I am ready when he is......we will sit down and talk when we get into town
 
the-short-one said:
:heart:


and he's trying so hard, too. He'll be 50 on March 17 - the day of my comp. He wants to talk with Shadow about entering a show in the master's division later this year.
Click to expand...
wow BOTH OF YOU LOOK AWESOME! Great work tso, & Jeff... Im blown away. :rose:
 
the-short-one said:
ok. it's official.


I'm sick. :worried:


Eating makes me want to vomit, and I'm blowing my nose every 3 seconds. Energy level = blah.

Can I take Sudafed or something similar with all the other crap I'm taking now? lol this is teh suck.
Click to expand...
Get some Black Elderberry, either syrup or capsules, if you get the syrup, take about a tablespoon every 4 hours, the capsules would be 3 caps every 4 hours. It's a berry, can't hurt you, and you can't OD on it. You get it from a healthfood store, works best if you start taking it at the slightest HINT of getting sick but it can really help. Echinacea never did shit for me

... oh, and a shitload of vitamin C (like 1 or 2 grams a day).
 
The Shadow said:
Yes....sudafed or similiar - whatever works best for YOU.

Get the ZICAM zinc lozs to keep it from getting worse and get the ZICAM nasal spray to relieve stuffiness(aloe/euca) works best imo.



HELL YEAH.......Tell Jeff I am ready when he is......we will sit down and talk when we get into town
Click to expand...

also -

Jeff just bought a case of liquid egg white from egg whites international.

I'm giving you this info in case you want to incorporate them into my diet at a later time. Jeff's using the liquid egg whites in some of his shakes in place of milk or water.

8 oz = 120 cals
26 grams protein
2 grams carbs

looks like milk. tastes like nothing. :) pretty cool.
 
If my hubby looks like that when he is 50 I will lock him up so others can't oogal over him! That is impressive!!!!!!!!!!!!!!


sorry your sick :heart:
 
Aw, sorry your sick! :worried:

Jeff and you both have amazing progress -- just awesome. I bet it does wonders for your relationship too. :heart: Love those stories! (I live one myself...)
 
You are looking awesome! I havent missed a day of checking your progress and getting ideas! Question: Are you still taking NO explode??? Iam trying it, but feel a bit bloated. Is that normal on this stuff? Pumps sure are great though! Thanks!
 
TSO drink lots of water!!! You already have the best advice ^^.
About Jeff!!!Congratulate him!!!And You...
Oh man! Great Job!!! Like wine better with age!
 
deena1 said:
You are looking awesome! I havent missed a day of checking your progress and getting ideas! Question: Are you still taking NO explode??? Iam trying it, but feel a bit bloated. Is that normal on this stuff? Pumps sure are great though! Thanks!
Click to expand...

I stopped taking it a couple of weeks ago. It started giving me heartburn really bad during my workouts. I've got a tub, still. I'll put it away until after comp and try it again.

I think I'm going to order some RedBlast from Anafit. I've been reading good feeback on it...
 
Wow @ the pics!! You and Jeff look GREAT!! I like your hair better now too.....

In addition to all the other suggestions - I've taken Emergen'C when I feel terribly - it's all vitamins & stuff so it shouldn't interfere with anything else.....You can get it at the drug store.....
 
the-short-one said:
I stopped taking it a couple of weeks ago. It started giving me heartburn really bad during my workouts. I've got a tub, still. I'll put it away until after comp and try it again.

I think I'm going to order some RedBlast from Anafit. I've been reading good feeback on it...
Click to expand...

Ther is a store here that now stocks no-explode do you recommend this and what effects should I expct from it?

Also you and Jeff should be very proud of your accomplishments. You both look fantastic. To have come so far in only 2yrs is nothing short of inspiring.
I will show my hubby the pics of Jeff and hope it will give him the inspiration to join me at the gym and to show him that at any age you can transform yourself.
Keep up the excellent work. :heart:
 
the-short-one said:
also -

Jeff just bought a case of liquid egg white from egg whites international.

I'm giving you this info in case you want to incorporate them into my diet at a later time. Jeff's using the liquid egg whites in some of his shakes in place of milk or water.

8 oz = 120 cals
26 grams protein
2 grams carbs

looks like milk. tastes like nothing. :) pretty cool.
Click to expand...


That works....

we will add that in next week actually to ensure no allergies etc.

Scale weight??
 
atasr5 said:
Ther is a store here that now stocks no-explode do you recommend this and what effects should I expct from it?

Also you and Jeff should be very proud of your accomplishments. You both look fantastic. To have come so far in only 2yrs is nothing short of inspiring.
I will show my hubby the pics of Jeff and hope it will give him the inspiration to join me at the gym and to show him that at any age you can transform yourself.
Keep up the excellent work. :heart:
Click to expand...

Jeff's progress has only been since May of last year. :D holy cow, huh? He's been on gh since last april, but It took a lot more nagging on my part and another month to get his diet right. lol

musclemom said:
Get some Black Elderberry, either syrup or capsules, if you get the syrup, take about a tablespoon every 4 hours, the capsules would be 3 caps every 4 hours. It's a berry, can't hurt you, and you can't OD on it. You get it from a healthfood store, works best if you start taking it at the slightest HINT of getting sick but it can really help. Echinacea never did shit for me

... oh, and a shitload of vitamin C (like 1 or 2 grams a day).
Click to expand...


kewl. I'll hit the hfs tomorrow and find some. Sudafed works for me, but it makes my sinuses really dry and irritated.

Florencia -

I'm not taking a tanning pill. It's an injection. You use an insulin needle and inject just under the skin.
 
atasr5 said:
Ther is a store here that now stocks no-explode do you recommend this and what effects should I expct from it?

Also you and Jeff should be very proud of your accomplishments. You both look fantastic. To have come so far in only 2yrs is nothing short of inspiring.
I will show my hubby the pics of Jeff and hope it will give him the inspiration to join me at the gym and to show him that at any age you can transform yourself.
Keep up the excellent work. :heart:
Click to expand...

also - the no-explode gives an excellent energy boost for workouts. go to the BSN website and read the details. comes in lots of flavors, but fruit punch is the best, IMO.
 
jenscats5 said:
Wow @ the pics!! You and Jeff look GREAT!! I like your hair better now too.....

In addition to all the other suggestions - I've taken Emergen'C when I feel terribly - it's all vitamins & stuff so it shouldn't interfere with anything else.....You can get it at the drug store.....
Click to expand...

I have some of that here somewhere...

orange, I think. I tried the berry flavor and it was icky. blah. orange is good, tho.
 
the-short-one said:
Jeff's progress has only been since May of last year. :D holy cow, huh? He's been on gh since last april, but It took a lot more nagging on my part and another month to get his diet right. lol.
Click to expand...

I'm seriously thinking about pushing hubby to talk to his "anti-aging" doc about gh at his next visit. The doc mentions it on his website so it's all good. But damn the $$$ Hubby has a few years on your Jeff, though, and I'm worrying about him.

the-short-one said:
kewl. I'll hit the hfs tomorrow and find some. Sudafed works for me, but it makes my sinuses really dry and irritated.
Click to expand...
Bear in mind, the elderberry is just an immune booster, it's not going to help with stuffiness/etc., all its going to do is hopefully get you well, faster. Its greatest strength lies in taking it if you feel a little off, it is VERY good at enabling your body to ward OFF illness.

I can't take decongestants they do very weird things to me. I like to keep Mucinex (which is pure guaifenesin) around the house, though. Since I've had bronchitis more times than I can count, and double pneumonia, most of my illnesses turn into upper respiratory stuff, but just the fact of thinning the congestion can help and guaifenesin is some of the best stuff for that.

Honey, my heart goes out to you. Me personally, I sleep in the recliner when I'm sick and pray for death.
 
Thanks for the correction...Where can i buy the injection?
I will be in Colorado for a week in Easter, and BF will be in Phoenix for Ironman week after Easter, So that gives me time to find it and buy it.
Thanks!
 
musclemom said:
I'm seriously thinking about pushing hubby to talk to his "anti-aging" doc about gh at his next visit. The doc mentions it on his website so it's all good. But damn the $$$ Hubby has a few years on your Jeff, though, and I'm worrying about him.

Bear in mind, the elderberry is just an immune booster, it's not going to help with stuffiness/etc., all its going to do is hopefully get you well, faster. Its greatest strength lies in taking it if you feel a little off, it is VERY good at enabling your body to ward OFF illness.

I can't take decongestants they do very weird things to me. I like to keep Mucinex (which is pure guaifenesin) around the house, though. Since I've had bronchitis more times than I can count, and double pneumonia, most of my illnesses turn into upper respiratory stuff, but just the fact of thinning the congestion can help and guaifenesin is some of the best stuff for that.

Honey, my heart goes out to you. Me personally, I sleep in the recliner when I'm sick and pray for death.
Click to expand...

lol @ praying for death.


I always feel wonderful after I get back from the gym - no matter how sick I am. (and I'm back from the gym, so feeling good.)

I have benedryl in the house, so will take that tonight to knock myself out., along with a melatonin pill.
 
florencia said:
Thanks for the correction...Where can i buy the injection?
I will be in Colorado for a week in Easter, and BF will be in Phoenix for Ironman week after Easter, So that gives me time to find it and buy it.
Thanks!
Click to expand...

AG Guys sells it - but I don't know if they ship to Mexico. I don't see why they wouldn't...
 
Feb 7, 2007.

Melanotan II before bed
anavar, 5mg
clen, 80 mcg (I took 80mcg on the 6th, too, but forgot to change it from 60 on my log entry)
t-3, 25 mg
taurine
potassium
.5 ml A-dex
GH = 1.5
green tea
vitamin c
multi vitamin
sesamin
fat burner w/ephedra
glucorell
PURECEE
YES on abs/glutes/hammys/thighs before cardio
TargeX before bed - I just got this stuff in, so am switching over to see how it works...

Ok. I had ZERO appetite today. I managed to get meal 1 & 2 down, but
couldn't stomach the chicken. I substituted shakes today. I'm sorry. It was that or skip meals, and I didn't think you wanted me to do that...

Meal One
60 grams Whey Protein Shake in 1 cup skim milk - (isopure low carb dutch chocolate)
2 glucorell

Meal Two -
4 egg whites
3 Whole eggs
a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )
water

Meal Three -
2 scoops Lean Dessert (40 g protein) in water
water


Meal Four -

2 scoops Lean Dessert (40 g protein) in water
water

Meal Five
2 scoops Complete Whey in 1 cup skim milk (pre-workout)
1 glucorell
2 PureCEE
water


Meal Six:
Extended release shake 60 grams of Casein protein in 1.5 cups skim milk + 1 tbsp ANPB.
1 PureCEE
2 Glucorell
water

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


AM CARDIO
treadmill - slow ramp up to 15. 45 minutes. maxed out at 4.2mph.
calories burned = 562

went home and went back to bed. woke up around 10:30 am. did nothing the rest of the day. very sloth-like.


PM WORKOUT - superset x 3. 4TUT

Lying Leg Curls
1 x 12/60
2 x 12/70

Stiff Arm Pulldowns(should feel identical to the hands/lat thing I have you doing)
3 x 12/60

Incline DB Flyes
3 x 12/15lb dbs

DB Upright rows
3 x 12/20 lb dbs

Cable Curls(narrow grip - straight bar 3-4 inches between hands)
1 x 12/40
2 x 12/50

Overhead Cable Tricep Extensions
3 x 12/30


tanned for 20.


...and I feel better tonight. not very hungry, but better overall. Head doesn't feel like a big balloon, and my sinuses have cleared a little.

My legs are still sore. I suspect they will be sore all week long. lol Back still sore, as well as triceps. :D I'm liking this week's workouts - even if I am full of germs.
 
Feb 8, 2007.

Melanotan II before bed
anavar, 5mg
clen, 100 mcg
t-3, 25 mg
taurine
potassium
.5 ml A-dex
GH = 1.5
green tea
vitamin c
multi vitamin
sesamin
fat burner w/ephedra
glucorell
PURECEE
TargeX on glutes/abs upon waking and at bedtime




Meal One
60 grams Whey Protein Shake in 1 cups skim milk (VPX Zero Carb Graham Cracker)
2 glucorell

Meal Two -
4 egg whites
3 Whole eggs
a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )
water

Meal Three -
7 oz chicken breast
1 cup spinach with salad spritzer
water


Meal Four -

40 grams whey protein (Cytosport Complete Whey Cocoa Bean) in water
75 g sweet potato
75 g apple
2 glucorell
water

Meal Five
5 oz chicken breast
1 cup brocolli
water
diet pepsi
2 PureCEE


Meal Six:
Extended release shake 60 grams of Casein protein (GNC Pro Performance PM Protein - Vanilla Caramel) in 1.5 cups skim milk + 1 tbsp anpb.
1 PureCEE
2 Glucorell

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

AM CARDIO
bicycle - 45 minutes. calories burned = 438

ABS

STRAIGHT SETS BUT REST ONLY 45-60 SECONDS BETWEEN SETS - 4 SETS EACH

HANGING LEG RAISES - 45 REPS
I can't do 45 reps straight. lol I made it to 20 on my first set. After that, It was in 10 rep increments. ouch.

DECLINE CRUNCHES - 45 REPS
made all of these. - easier this time.

BICYCLE WITH UPPER BODY MOTION - 90 seconds


LYING LEG SCISSORS(HEELS NO MORE THAN 6-9 INCHES FROM THE FLOOR) - 90 seconds

tanned for 20
practiced posing for 1 hour

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

PM WORKOUT - SUPERSET

Bench Step Ups(10 per leg)
3 x 12/25LB dbs

Modified Rear Laterals
3 x 12/8lb dbs

Incline Press Machine
3 x 12/50

Seated Dumbbell Press
3 x 12/15lb dbs - ouch.

Preacher curls
3 x 12/15lb dbs

Bench Dips
3 x 12 - got the shakes on these toward the last few reps of each set. my favorite tricep exercise, tho. Doesn't hurt my shoulder.

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

That has to be the most challenging ab workout I've ever done. I strained all the way thru that mother. lol the decline crunches leave me in some serious pain after I hit 45 reps. I'm going to have to work on those hanging leg raises.

I feel much better today. I know I caught the same bug that everyone else I know has - but it put my mom down for over a week. Same with a few other people. I'm feeling pretty blessed that it came and went without putting me totally down. I'm still congested, but I'm HUNGRY. :D So - things are getting back to normal.

My abs are still sore - have been since Tuesday. My legs aren't sore anymore, but probably will be tomorrow. lol good week.
 
GREAT JOB.....and as always - shakes are a perfect sub when you cant get whole foods down.


I am assuming the *ouch* is referring to the clicking in the delt??
 
The Shadow said:
GREAT JOB.....and as always - shakes are a perfect sub when you cant get whole foods down.


I am assuming the *ouch* is referring to the clicking in the delt??
Click to expand...


lol - no. they make my delts burn really bad. :D
 
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