Short1's Road to the USA's. The "Quest to get my bum lean" thread.

[the-short-one]

ok. pictures of my friend, Andy. the pic where he's pointing...he's pointing at me for yelling so damn loud for him. I am so proud of this guy. He worked hard.

 

[superqt4u2nv]

Andy looks good awesome conditioning very impressive.

No Targets in Canada going to have to make a shopping trip to Buffalo soon,

 

[florencia]

Please congratulate Andy!!!! Mexico's Flor send A BIG HUG!!!!

 

[que_66]

Andy looks great and I love the smile!




LOL My daughter has commented more than once that I look a more nekkid women than I do nekkid men........... "Mom you need to get a life..."

 

[The Shadow]

GREAT JOB ANDY!!!!


WELL DONE SIR!!!!





SO....legs "stopped working" eh??


That is what heppens when your hit Nervous System overload.

You guys have heard me prattle on about localized(muscle groups) and systemic(slipping into overtraining) failure - ie - "every day is kidney day".

That "locked down" feeling is from localized failure - HOWEVER - do you see how continued localized failure will lead to SYSTEMIC failure??

It's why I am always stressing the importance of off days from lifting......if you have localized failure(overtraining) in several bodyparts at once - the body simply cannot recover feom all the localized damage.....so the overall recovery of the body gets hammered.....overtraining will soon result.

 

[*Bunny*]

ok. pictures of my friend, Andy. the pic where he's pointing...he's pointing at me for yelling so damn loud for him. I am so proud of this guy. He worked hard.

SO how much will it cost me to get you to fly out for the june 2nd show and do the same thing... ?

Great job Andy... Hard work shows
!!!

 

[The Shadow]

DIET: SAME AS LAST WEEK You dropped 2 pounds and solidified up a LOT....so not a lot of changes this week.


SUPPLEMENTS: SAME AS AS LAST WEEK other than bumping the var to 10 mg per day(5mg am - 5mg pm)....if it wires you, then take the dosages 8 hours apart as opposed to 10-12.

CARDIO: HIIT Intervals AM Mon, Tues, Thur, Fri - 10 cycles of 45 seconds on: 90 seconds recovery - (SAME AS LAST WEEK)



TRAINING:




MONDAY: CHEST AND BACK 4 sets on each - 5 TUT(2:3 or 3:2) - 6-8 reps

Incline Dumbbell Presses(60 degrees)

Seated cable rows - Wide(shoulder width grip) - pulling to mid-abdomen

Pushups with heels elevated

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 Flyes - LOW incline 15-30 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

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

Stiff leg deads(use a cardio step to prop the toes up)

WIDE STANCE Smith Squats - feet a bit in front - take a wide powerlifting stance - push from heels - deep reps not ATF but below parallel

Weighted Step ups

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

Cable Front Laterals

Cable Side Laterals(cable behind back)

Modified rear laterals

Incline Front laterals

Seated Machine Press......focus on just the bottom 2/3 of the movement - dont lock out at top

Close Grip Cable Curls (pinkies 3-5 inches apart)

Modified Nosebreakers - Instead on lowering to nose - keep upper arms angled BACK to about a 45 degree angle and stop just short of lockout...this emphasizes the long head of the tricep - you should concentrate on feeling this - weight is secondary.

Preacher Hammer Curls - use a preacher bench - ALL the way down - bring them up UNTIL the tension drops off.


FRIDAY: Quads and Calves 4 sets - 5 TUT - 6-8 reps

Leg extensions - SIMPLY A WARM UP...just gets the legs warmed up.

Lunges - 10 strides per leg

ATF Squats on Smith - PLACE EACH HEEL ON A 25 POUND PLATE - feet close together(no more than 18 inches apart) - toes straight ahead...go as deep as possible

Leg extensions - ALL SETS TOES TURNED OUT

Seated Calf Raises




The new AV looks fantastic

 

[musclemom]

Can I have your old butt because it sure as hell looks better than mine!

I love your avi's......LOL I always tell *M* about peoples pics.

How weird is it that I'm showing my honey pics of mostly nekkid women and saying....I want that body part on her and that one on her, etc......

You're not the only one so don't feel totally weird.

It'll be 10:00 p.m. and I'll here my husband coming up the stairs and I'll be on EF and I'll call him here into the office (I don't have my computer in my bedroom anymore), "HONEY, come look at ____! She's looking fucking AWESOME!!!"

So you're not the only one who's weird, dear.

 

[the-short-one]

GREAT JOB ANDY!!!!


WELL DONE SIR!!!!





SO....legs "stopped working" eh??


That is what heppens when your hit Nervous System overload.

You guys have heard me prattle on about localized(muscle groups) and systemic(slipping into overtraining) failure - ie - "every day is kidney day".

That "locked down" feeling is from localized failure - HOWEVER - do you see how continued localized failure will lead to SYSTEMIC failure??

It's why I am always stressing the importance of off days from lifting......if you have localized failure(overtraining) in several bodyparts at once - the body simply cannot recover feom all the localized damage.....so the overall recovery of the body gets hammered.....overtraining will soon result.

It was creepy. I woke up the next morning and my legs were still feeling funny. They are a little today, too.


question: how do you elevate your heels during a pushup? do you mean elevate my feet?

 

[claire]

You pictures are amazing.

Chocolate peanut butter sounds great. I will pick some up next time I am around a Target store.

I love the new avi too.

GNC has a sale on the protein powder you are using. Buy one get one 50% off. Also free shipping for over $50 orders. Here is the link...

http://www.gnc.com/product/index.jsp?productId=2133659&cp=2168524.2169547&parentPage=family

I love following your log. You are amazing.