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

[the-short-one]

I did abs on June 11, but forgot to log them:

BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET

June 12, 2007

Supps:
W I N NY, 3mg
G H - , 2iu
Anavar , 10mg split am/pm
T-3, 75mcg
r-alpha lipoic acid
CEE
fat burner w/ephedra
Vitamin C
taurine
Vitamin E
Sesamin

62%/17%/21% protein/carbs/fat
calories = 1504 (231g/66g/36g)

Meal One = 246 cals (48g/12g/0g)
40 grams Whey Protein Shake in 1 cup ff milk (Complete Whey - chocolate, 2 scoops) + 10 oz coffee added. Mocha!
1 glucorell

Meal Two = 301 cals (27g/25g/11g)
3 egg whites
2 Whole eggs
1/2 cup brown rice
1 cup broc
crystal light

Meal Three = 214 cals (37g/6g/4g)
4 oz chicken breast
3 cups spinach with salad spritzer
crystal light


Meal Four = 180 cals
2 tbsp anpb

Meal Five = 216 cals (40g/8g/3g)
40 grams casein/whey protein mix(GNC Pro Performance vanilla) in water
50 g blueberries
water

Meal Six = 325 cals (48g/11g/11g)
Extended release shake 40 grams of Casein/whey protein (GNC Pro Performance PM Protein) in 6 oz ff milk & water + 1 tbsp anpb
1 PureCEE
2 Glucorell

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

AM CARDIO

40 minutes stairmill. slow and steady. sweaty.

PM WORKOUT

SUPERSET

INCLINE FLYES AND INCLINE DB PRESS
3 SETS OF EACH 8-10 6 TUT
1 x 10/15lb dbs - 1 x 8/25lb dbs
1 x 10/20lb dbs - 1 x 8/25lb dbs
1 x 8/20lb dbs - 1 x 8/20lb dbs


CABLE CROSSOVERS - 3 SETS OF 8-10 6 TUT
3 x 10/20 tw

practiced posing for 30, tanned for 12.

 

[the-short-one]

June 13, 2007

Supps:
Melanotan II
W I N NY, 3mg
G H - , 2iu
Anavar , 10mg split am/pm
T-3, 75mcg
r-alpha lipoic acid
CEE
fat burner w/ephedra
Vitamin C
taurine
Vitamin E
Sesamin

62%/17%/21% protein/carbs/fat
calories = 1504 (231g/66g/36g)

Meal One = 246 cals (48g/12g/0g)
40 grams Whey Protein Shake in 1 cup ff milk (Complete Whey - chocolate, 2 scoops) + 10 oz coffee added. Mocha!
1 glucorell

Meal Two = 301 cals (27g/25g/11g)
3 egg whites
2 Whole eggs
1/2 cup brown rice
1 cup broc
crystal light

Meal Three = 214 cals (37g/6g/4g)
4 oz chicken breast
3 cups spinach with salad spritzer
crystal light


Meal Four = 180 cals
2 tbsp anpb

Meal Five = 216 cals (40g/8g/3g)
40 grams casein/whey protein mix(GNC Pro Performance vanilla) in water
50 g blueberries
water

Meal Six = 325 cals (48g/11g/11g)
Extended release shake 40 grams of Casein/whey protein (GNC Pro Performance PM Protein) in 6 oz ff milk & water + 1 tbsp anpb
1 PureCEE
2 Glucorell

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


PM WORKOUT

SUPERSET

SIDE LATERALS AND SEATED PRESS(DB OR MACHINE)
3 SETS OF 8-10 6 TUT
2 x 10/8lb dbs - 2 x 8/15lb dbs
1 x 8/10lb dbs - 1 x 10/10lb dbs

FRONT LATERALS AND UPRIGHT ROWNS
3 SETS OF 8-10 6 TUT
1 x 8/25lb plate - 1 x 8/25lb plate
1 x 8/12lb dbs - 1 x 8/12lb dbs
1 x 10/10lb dbs - 1 x 10/10lb dbs


abs
INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT


practiced posing for 30, tanned for 12.

 

[the-short-one]

June 14, 2007

Supps:

Melanotan II
N P P, 20mg
EQ, 10mg
W I N NY, 3mg
G H - , 2iu
Anavar , 10mg split am/pm
T-3, 75mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
Vitamin E
Sesamin

1159 cals
156g protein/51g carbs/38g fat
54%/17%/29%

Meal One = 246 cals (48g/12g/0g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops)
1 glucorell

Meal Two = 235 cals (20g/13g/10g)
3 egg whites
1/4 cup egg whites
1/2 cup brown rice
crystal light

Meal Three = 262 cals (39g/8g/8g)
4 oz chicken breast
1 cup broc
1/2 cup chopped cilantro
package of zero calorie miracle noodles
1 tsp hot pepper sauce
crystal light


Meal Four = 190 cals (8g/6g/16g)
2 tbsp anpb

Meal Five = 226 cals (40g/11g/3g)
40 grams casein/whey protein mix(GNC Pro Performance chocolate) in water
50 g frozen grapes
water

Meal Six = I skipped this. Not on purpose...I came home from the gym and crashed on the bed. Didn't wake up until til morning.
--------------------
AM CARDIO
40 minutes stair mill

PM WORKOUT

SUPERSET

INCLINE CURLS AND ALTERNATE DB CURLS
4 SETS OF 8-10 6 TUT
1 x 10/15lb dbs - 1 x 10/15lb dbs
1 x 10/15lb dbs - 1 x 8/20lb dbs
2 x 8/15lb dbs - 2 x 8/20lb dbs

amazing how those incline curls drain the strength right out of me. lol 15lb dbs were pretty friggen heavy with 6TUT.

OVERHEAD CABLE EXTENSIONS AND PUSHDOWNS
4 SETS OF 8-10 6 TUT
1 x 10/40 - 1 x 8/40
2 x 10/40 - 2 x 8/30
1 x 8/40 - 1 x 10/20

tanned for 12.

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

those miracle noodles are pretty handy when you're hungry. My hunger kicked in yesterday - STARVING. So I had the miracle noodles and felt really full.

Plus, the help you poo.

 

[the-short-one]

I've got my dates wrong somewhere. lol the last post should be for yesterday, the 15th, and so on...


I screwed that up somewhere downt the line. duh.

 

[bostongirl2you]

Nice Avi
Maybe in another life I'll have hams like that!

 

[florencia]

Nice Avi
Maybe in another life I'll have hams like that!

Oh Boston!!!! If you only knew...
Her ass makes me cry...she replies WITH laughter

omg, my ass is making people cry. lololol

Now you talk about another life...
Now this IS funny!!!
If I think of getting that ass in another life...
This is my immidiate thought...
1. Ok commit sucide and get that ass! BUT what IF I get punished for that?
Have the same one I have now OR get one that IS Worse???
2. Just buy that winny an STFU and lift...
LOL...So what will it be?????

 

[The Shadow]

3 Sets on all this week 8-10 reps - TUT = 5



Monday Legs:

Leg Extensions
Leg Curls

^^^3 easy sets each as warmup

Weighted Step Ups
Stiff Deads
Leg Press - feet high and out - push from heels
ATF Squats
Walking Lunges



Tuesday Back:

Incline Dumbbell Shrugs
One Arm Rows
Wide Grip Pulldowns
Rope grip pulldwons behind head - facing away from stack
Weighted Hypers


Wednesday Chest:

Incline DB Press
Low Cable Crossovers
High Cable Crossovers
Incline flyes
Pec dec


Thursday Shoulders

Cable side laterals - behind back
Front plate raises
Seated Machine Press
Upright rows(cable or barbell or db)
Reverse Pec Dec



Friday Arms

Dips - torso upright
Pushdowns - shoulder width
Incline Curls
Db Preacher Curls
Overhead DB extensions
Cable curls - 4 inch grip between pinkies





ABS

M, W, F

DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET

DAY 2 - INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT


CARDIO PLAN:

Mon Wed Fri - 45 minutes steady state

Elliptical Trainer
Incline Treadmill
Stair Climber


Tues Th

HIIT sprints - on FLAT TREADMILL - use speed ONLY as intensity modulator

12 cycles 30 sec on and 60 sec off



Diet - no changes


T3 - increase by 25 mcg once per day - ONE dosing

Clenbuterol - 40 mcg per day in 2 dosings

 

[the-short-one]

clen 40mg split in 2 doses - same every day this week?

also - T3 increase 25mcg per day, or increase 25mcg this week?

 

[The Shadow]

Clenbuterol 40mg split in 2 doses - same every day this week?

also - T3 increase 25mcg per day, or increase 25mcg this week?

Yes.....40 mcg each day on the clen....20 mcg am and then pm

T3 increases by 25 mcg for the week.


It should have read:


Increase by 25 mcg ONCE per day....as opposed to the clen which is 2x per day.

 

[bostongirl2you]

Morning Hope your training is going well. Cant wait to see more pics!!