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Short1's Road to the USA's. The "Quest to get my bum lean" thread.
- Thread starter the-short-one
- Start date
T
The Shadow
Guest
DIET: SAME AS LAST WEEK
SUPPLEMENTS: SAME AS AS LAST WEEK - Check your pm though
CARDIO: HIIT Intervals AM Mon, Tues, Thur, Fri - 10 cycles of 45 seconds on: 90 seconds recovery
TRAINING:
MONDAY: CHEST AND BACK 4 sets on each - 5 TUT(2:3 or 3:2) - 6-8 reps
Incline (45 degrees)CABLE db flyes
Seated cable rows - saddle horn - pulling into low waist
Weights assist dips - lean forward
Rope Pulldowns behind head(imagine you are at the completion of a back double bi pose - that is about where you want to finish)
Incline DB Presses - high incline 60 degrees
45 degree incline one arm dumbbell shrugs - lie chest down on an incline bench - you want to shrug up AND back
TUESDAY: HAMS AND CALVES - 4 sets on each - 5 TUT - 6-8 reps
Stiff leg deads(use a cardio step to prop the toes up)
Leg Press - feet very high - to the edges and toes out a bit.....push from your HEELS
Seated Leg Curls
Lying Leg Curls - prop on elbows when you do it but make sure you keep your hips down into the padding at all times
WIDE STANCE Smith Squats - feet a bit in front - take a wide powerlifting stance - push from heels - deep reps not ATF but below parallel
Standing Calf Machine
WEDNESDAY: 60 minutes treadmill - 3.0-3.5 mph on FULL INCLINE
THURSDAY: Shoulders and Arms - 3 sets - 5 TUT - 6-8 reps
Incline Front Laterals
Seated Side Laterals
Modified rear laterals
Seated Db Press......focus on just the bottom 2/3 of the movement - dont lock out at top
Incline DB Curls
Dumbell Kickbacks....focus on kepping arm straight and SQUEEZING the tri at the top...if there isnt a deep burn - drop the weight a bit
FRIDAY: Quads and Calves 4 sets - 5 TUT - 6-8 reps
Weighted Step ups
Leg extensions - ALL SETS TOES TURNED IN
Lunges - 10 strides per leg
ATF Squats on Smith - feet close together(no more than 18 inches apart) - toes straight ahead...go as deep as possible without heels coming off the floor
Seated Calf Raises
SUPPLEMENTS: SAME AS AS LAST WEEK - Check your pm though
CARDIO: HIIT Intervals AM Mon, Tues, Thur, Fri - 10 cycles of 45 seconds on: 90 seconds recovery
TRAINING:
MONDAY: CHEST AND BACK 4 sets on each - 5 TUT(2:3 or 3:2) - 6-8 reps
Incline (45 degrees)CABLE db flyes
Seated cable rows - saddle horn - pulling into low waist
Weights assist dips - lean forward
Rope Pulldowns behind head(imagine you are at the completion of a back double bi pose - that is about where you want to finish)
Incline DB Presses - high incline 60 degrees
45 degree incline one arm dumbbell shrugs - lie chest down on an incline bench - you want to shrug up AND back
TUESDAY: HAMS AND CALVES - 4 sets on each - 5 TUT - 6-8 reps
Stiff leg deads(use a cardio step to prop the toes up)
Leg Press - feet very high - to the edges and toes out a bit.....push from your HEELS
Seated Leg Curls
Lying Leg Curls - prop on elbows when you do it but make sure you keep your hips down into the padding at all times
WIDE STANCE Smith Squats - feet a bit in front - take a wide powerlifting stance - push from heels - deep reps not ATF but below parallel
Standing Calf Machine
WEDNESDAY: 60 minutes treadmill - 3.0-3.5 mph on FULL INCLINE
THURSDAY: Shoulders and Arms - 3 sets - 5 TUT - 6-8 reps
Incline Front Laterals
Seated Side Laterals
Modified rear laterals
Seated Db Press......focus on just the bottom 2/3 of the movement - dont lock out at top
Incline DB Curls
Dumbell Kickbacks....focus on kepping arm straight and SQUEEZING the tri at the top...if there isnt a deep burn - drop the weight a bit
FRIDAY: Quads and Calves 4 sets - 5 TUT - 6-8 reps
Weighted Step ups
Leg extensions - ALL SETS TOES TURNED IN
Lunges - 10 strides per leg
ATF Squats on Smith - feet close together(no more than 18 inches apart) - toes straight ahead...go as deep as possible without heels coming off the floor
Seated Calf Raises
Sassy69 said:
Andy won the novice class and his open class!!
I am SO happy for him. wow. lolol - story:
prejudging. as silent as a damn funeral. NO ONE is make any kind of encouraging comments or anything. wtf??? They had the teen girls on before his novice class, so I started cheering for them, because you know those girls are terrified, anyway. So - I start clapping and yelling - other people hesitantly join in.
Andy gets on stage and I let loose. (we had worked out before hand what I needed to yell in case he needed to adjust for better calve display or keep his legs tight) He looked so good - couldn't have gotten ANY leaner. Best glutes and legs out of anyone in the show. (He was just small - 142lbs.) I'm yelling for him to "sit on it" to keep his anchor leg tight, and he's giving it his all and other people start yelling. He turns to do a side chest. I timed it just perfect (a pause in the yelling where you could hear a pin drop - I didn't do this on purpose!!) and said "wow, Andy. Nice butt." EVERYONE stops and looks at me, and then the whole crowd starts laughing - including the judges and the guys on stage.
Me = embarrassed, but it made Andy smile really big and his mom thought it was hilarious - so it wasn't so bad. lolol
Andy's dad had a big professional camera with lots of mysterious buttons and lenses and stuff on it - so I didn't take pics. He took LOTS. I'll get copies from Andy. I still need to post pics of Julie!! I'll get on that today.
Sassy69
New member
the-short-one said:Andy won the novice class and his open class!!
lolol - story:
prejudging. as silent as a damn funeral. NO ONE is make any kind of encouraging comments or anything. wtf??? They had the teen girls on before his novice class, so I started cheering for them, because you know those girls are terrified, anyway. So - I start clapping and yelling - other people hesitantly join in.
Andy gets on stage and I let loose. (we had worked out before hand what I needed to yell in case he needed to adjust for better calve display or keep his legs tight) He looked so good - couldn't have gotten ANY leaner. Best glutes and legs out of anyone in the show. (He was just small - 142lbs.) I'm yelling for him to "sit on it" to keep his anchor leg tight, and he's giving it his all and other people start yelling. He turns to do a side chest. I timed it just perfect (a pause in the yelling where you could hear a pin drop - I didn't do this on purpose!!) and said "wow, Andy. Nice butt." EVERYONE stops and looks at me, and then the whole crowd starts laughing - including the judges and the guys on stage.
Me = embarrassed, but it made Andy smile really big and his mom thought it was hilarious - so it wasn't so bad. lolol
That's friggen awesome! Sometimes u gotta show even the audience how its done.
que_66
New member
the-short-one said:Andy won the novice class and his open class!!
lolol - story:
prejudging. as silent as a damn funeral. NO ONE is make any kind of encouraging comments or anything. wtf??? They had the teen girls on before his novice class, so I started cheering for them, because you know those girls are terrified, anyway. So - I start clapping and yelling - other people hesitantly join in.
Andy gets on stage and I let loose. (we had worked out before hand what I needed to yell in case he needed to adjust for better calve display or keep his legs tight) He looked so good - couldn't have gotten ANY leaner. Best glutes and legs out of anyone in the show. (He was just small - 142lbs.) I'm yelling for him to "sit on it" to keep his anchor leg tight, and he's giving it his all and other people start yelling. He turns to do a side chest. I timed it just perfect (a pause in the yelling where you could hear a pin drop - I didn't do this on purpose!!) and said "wow, Andy. Nice butt." EVERYONE stops and looks at me, and then the whole crowd starts laughing - including the judges and the guys on stage.
Me = embarrassed, but it made Andy smile really big and his mom thought it was hilarious - so it wasn't so bad. lolol
Congrats to Andy!!
LOL@nice butt comment....hahahahah
Glad you had a great time and were able to relax a bit.
Sassy69 said:
thanks, Sass. I still felt like a dork, though. lolol I was lucky enough to have people cheering for me at my show - and it helped SO much. I will never forget that and I will always try my best to make other people feel that good when they're up there.
It's hard enough as it is. sheesh. The last thing you need while you're on stage is silence. They didn't even play background music.
Sassy69
New member
the-short-one said:
That sucks. How was the show run in general? I've been to some pretty poorly run shows - that just sucks for everyone. A few extra minutes of thought put into a show goes a long way.
But I think it takes someone who is a true supporter of the sport to get the audience going and it just makes it better for everyone!
Good for you - I bet you made his day!
Sassy69 said:
He was happy.
I told him I expect the return favor in July, and he said he was looking forward to it.The show went well, I thought. My only complaint was the lack of background music at prejudging. Otherwise, it moved right along.
The show I went to last weekend was poorly run and I would have walked out if I could have. Horrible. The only positive thing about that show was the rowdy crowdd. Everyone yelled at that show. Oh, and also that Jules won. lolol That made it a great show.
