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

[The Shadow]

The point I was trying to make was this:

Person A is on a VERY INTENSE BODYBUILDING plan that 95% of women could NOT recover from.

Person B is obviously of a completely different body type AND GOALS.


The "AND GOALS" is the key phrase.


People don't understand that a diet, cardio, lifting plan is like a three pronged approach.

Simply following a program(and one that is the WORST one you could follow for what the needs would be) WITHOUT considering the diet is foolish.


Doing the above without considering the SUPPLEMENTATION is beyond foolish.



It's like Angel Teves trying to follow Linda Murray's training plan.


It just doenst make sense.


Like QT said - there is a multi-week plan on this forum that will do anyone who tries it a great service.....

 

[Sassy69]

Like QT said - there is a multi-week plan on this forum that will do anyone who tries it a great service.....

The Shadow Project: http://www.elitefitness.com/forum/showthread.php?t=484598

 

[HiDnGoD]

Well, to me, you sounded rude, but:
A. You're right.
B: It's your log.
and
C. I don't know any of the behind the scenes stuff.
Sometimes it's OK to be rude.
And
D. I'm waaay behind on my clomid.

 

[*Bunny*]

I miss my effin log danngit

You know, if I had a chance to do my EF story over differently, I would have used the time frame more of when I did the project but it was meant to be more current. The pics that were chosen by GS were more from THAT time anyway so I always felt something was missing, yet honored it was out there. My point, S does deserve so much credit putting that together for us at that time, and it was clearly stated this program was for you, catered to you and paid for by you in the start of this thread and in quite a few posts Im pretty sure.

Im not going to comment about the other stuff, I think it has cluttered up your log enough.

TSO I you girl , you and S do your thang... you work well together and we all love to follow along.

 

[the-short-one]

Hello!

All the EF heavy weights have reared their heads. (like I knew you all would )

Hi, Ilk. I was talking abot you yesterday at the gym. All good things, don't worry.

 

[the-short-one]

Well, to me, you sounded rude, but:
A. You're right.
B: It's your log.
and
C. I don't know any of the behind the scenes stuff.
Sometimes it's OK to be rude.
And
D. I'm waaay behind on my clomid.

Yeah - I can be pretty direct. I've been told I'm intimidating in person. I never mean to be, and I do feel badly about it afterwards.

 

[the-short-one]

The point I was trying to make was this:

Person A is on a VERY INTENSE BODYBUILDING plan that 95% of women could NOT recover from.

Person B is obviously of a completely different body type AND GOALS.


The "AND GOALS" is the key phrase.


People don't understand that a diet, cardio, lifting plan is like a three pronged approach.

Simply following a program(and one that is the WORST one you could follow for what the needs would be) WITHOUT considering the diet is foolish.


Doing the above without considering the SUPPLEMENTATION is beyond foolish.



It's like Angel Teves trying to follow Linda Murray's training plan.


It just doenst make sense.


Like QT said - there is a multi-week plan on this forum that will do anyone who tries it a great service.....

that was a very courteous response.

I like the abrupt you, better.

 

[Ilk]

Hello!

All the EF heavy weights have reared their heads. (like I knew you all would )

Hi, Ilk. I was talking abot you yesterday at the gym. All good things, don't worry.

Ooou! Were you now...

We'll have lots to talk about in Vegas!

 

[the-short-one]

I miss my effin log danngit

You know, if I had a chance to do my EF story over differently, I would have used the time frame more of when I did the project but it was meant to be more current. The pics that were chosen by GS were more from THAT time anyway so I always felt something was missing, yet honored it was out there. My point, S does deserve so much credit putting that together for us at that time, and it was clearly stated this program was for you, catered to you and paid for by you in the start of this thread and in quite a few posts Im pretty sure.

Im not going to comment about the other stuff, I think it has cluttered up your log enough.

TSO I you girl , you and S do your thang... you work well together and we all love to follow along.

...and you! I remember how focused and driven you were when you followed that plan. I have so much respect for you, buns.

 

[jenscats5]

..so I got a PM from fitness4life telling me how rude I am. She's right - I was a little rude in my above post. I just get irritated when peole don't follow the basic rules of politeness.

If you go to a party and get in on a conversation with people you've never met - how do you act? Do you butt right in and make demands, or do you politely work your way into the group?

I vote #2, but some people just don't understand that.

Anyway, I wrote her back explaining this in my usual manner - which a lot of you know I can be blunt and to the point. I was making eggs and feeling slightly bad about this (thinking I might explain myself to her a little more gently) when I got another pm from her telling me to go fuck myself.

LOL!!

I don't feel so bad now.

Anyone else want to argue with me today?

Want to debate the benefits of Stretchy tube bands??


BWAAAHAHAHAHA!!!! I slay me.......

 

[the-short-one]

Want to debate the benefits of Stretchy tube bands??


BWAAAHAHAHAHA!!!! I slay me.......

I actually have a set of those. I use them for donkey kicks.



...and teeth flossing.

 

[jenscats5]

I actually have a set of those. I use them for donkey kicks.



...and teeth flossing.

Better than butt flossing!!

 

[HiDnGoD]

Yeah - I can be pretty direct. I've been told I'm intimidating in person. I never mean to be, and I do feel badly about it afterwards.

And well you should, for at least 13 or 14 seconds, anyways.
Honesty is always a breath of fresh air, and honest confrontation helps clear things up.
And that's all I have to say about that.

 

[musclemom]

..so I got a PM from fitness4life telling me how rude I am. She's right - I was a little rude in my above post. I just get irritated when peole don't follow the basic rules of politeness.

If you go to a party and get in on a conversation with people you've never met - how do you act? Do you butt right in and make demands, or do you politely work your way into the group?

I vote #2, but some people just don't understand that.

Anyway, I wrote her back explaining this in my usual manner - which a lot of you know I can be blunt and to the point. I was making eggs and feeling slightly bad about this (thinking I might explain myself to her a little more gently) when I got another pm from her telling me to go fuck myself.

LOL!!

I don't feel so bad now.

Anyone else want to argue with me today?

Don't you dare feel bad at all, dear. THIS is your log, short and sweet. We are here, visiting YOUR house (in a virtual way) saying "HEY, how ya doin'!?! Kicking ass and taking names??? That's our girl!!!" It's both inappropriate and intrusive to come in and question the details (and fish for ways to tweak those details) of what you're doing, particularly when you've made it clear, from the get go (which you did), that you are working with a trainer you've contracted with. While this training method may be unconventional, it works for you.

It's been said, time and time and time again, ad nauseum, that XYZ workout routine probably will not be appropriate for everyone to do (boy have I learned THAT one the hard way ) and will definitely NOT net the same results even if the people doing it are working toward the same goal.

Personally, I don't think you were rude, I think you were straightforward, and that's a quality I've always admired about you. People in this world are so overly politically correct anymore that they have forgotten the difference between being rude and being forthright. JMO, of course.

 

[the-short-one]

Don't you dare feel bad at all, dear. THIS is your log, short and sweet. We are here, visiting YOUR house (in a virtual way) saying "HEY, how ya doin'!?! Kicking ass and taking names??? That's our girl!!!" It's both inappropriate and intrusive to come in and question the details (and fish for ways to tweak those details) of what you're doing, particularly when you've made it clear, from the get go (which you did), that you are working with a trainer you've contracted with. While this training method may be unconventional, it works for you.

It's been said, time and time and time again, ad nauseum, that XYZ workout routine probably will not be appropriate for everyone to do (boy have I learned THAT one the hard way ) and will definitely NOT net the same results even if the people doing it are working toward the same goal.

Personally, I don't think you were rude, I think you were straightforward, and that's a quality I've always admired about you. People in this world are so overly politically correct anymore that they have forgotten the difference between being rude and being forthright. JMO, of course.

I need to hire you to speak for me. I'll just whisper in your ear what I need said and you can word it appropriately.

 

[musclemom]

I need to hire you to speak for me. I'll just whisper in your ear what I need said and you can word it appropriately.

No, dear, you want to hire my husband. I make him stand next to me when we go to any group things and have told him to shut me up when my brain obviously disengages and my mouth is still in overdrive.

I'm not very flexible, but I sure as hell am great at shoving my foot down my throat!!!

 

[the-short-one]

March 30, 2007

Supps:

Winny, 3mg
GH, 2iu
Var, 7.5mg
Glucorell
PureCee
ECA stack x 3
Red Blast

coming off of:
T-3
A-dex

62%/22%/17% protein/carbs/fat
calories = 1499 (231g/84g/28g)

Meal One = 239 cals (48g/11g/0g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX Graham Cracker, 2 scoops)
1 glucorell

Meal Two = 239 cals (24g/22g/7g)
3 egg whites
2 Whole eggs
a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )
2 cups green beans
water

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


Meal Four = 276 cals (41g/23g/2g)
40 grams casein/whey protein mix(GNC Pro Performance chocolate) in water
50 g sweet potato
50 g blueberries
1 glucorell
water

Meal Five = 207 cals (37g/4g/4g)
3 oz chicken breast
2 cups green beans
crystal light strawberry orane


Meal Six = 344 cals (50g/13g/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 = HIIT

11 cycles - 1 minute high/1 low - part of this was used in adjusting the ramp and speed = 20 minutes.

5 minute warmup and 4 minute cool down.

PM WORKOUT

Arms

Superset

incline Curls With Standing Db Curls(both Arms At Same Time)
4 Sets Of 6-8(4 Tut)
1 x 8/15 lb dbs - 1 x 8/20lb dbs
1 x 6/20lb dbs - 1 x 6/25lb dbs
2 x 6/20lb dbs - 1 x 8/15lb dbs



nose Breakers(elbows Facing Back At An Angle - Not Up And Down - This Will Require Less Weight) With Close Grip Bench
2 x 8/50 - 2 x 8/50
2 x 8/60 - 2 x 8/60



concentration(90 Degree) Curls And Db Kickbacks
1 x 8/20lb db - 1 x 8/10lb db
1 x 8/25lb db - 1 x 8/15lb db
1 x 6/30lb db - 1 x 8/15lb db

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

Tried Red Blast tonight for the first time. Bottle says take 1 per 30lbs of bw - but I worked out late, so only took 3. I didn't want to be up all night. I got a really good pump from them - and will take the recommended dosage next time. They make me drink a lot of water.

I gained weight this week. ??? I'm holding at 144. I can still see the veins in my chest and delts (they didn't come in until the last couple of weeks before contest) legs, abs and back are definitely softer. Ass looks the same. Hoping that most of it is water...

I'm off to Prescott in the morning. I have to take Mitch back - he's off spring break come Monday. Only a few weeks left of school and then I won't have to miss him any more.

He's been going to the gym with us every night and working out with Jeff. lolol They did back tonight. I thought it might be a problem at first - taking him to the gym - but he's been a trooper. (Our gym allows kids who are 7 and older as long as they're with parents.) It's nice - and no one minds him being in there. He's learned gym etiquette at a very early age. Yesterday, I watched him put 2 5lb plates on the hammersmith calf machine and do calf raises. lol When he finished, he put the plates back. I wish other people would learn to do the same.

I'll be back Sunday and will post my meals/cardio for the weekend.

 

[Sassy69]

LOL awwwww -- he's gonna be a plate nazi yet. I"m so proud!

RE: Red blast - not a thermo. I actually never got a thermo kick from it - just the pump & the sweats. I do 3 caps + 1 cardio breeze or another thermo if I want the kick. The pump I get is sick tho on arm day. SICK. Easy adds another 1/2" to my triceps right after I finish training but settles down pretty quickly.

 

[the-short-one]

LOL awwwww -- he's gonna be a plate nazi yet. I"m so proud!

RE: Red blast - not a thermo. I actually never got a thermo kick from it - just the pump & the sweats. I do 3 caps + 1 cardio breeze or another thermo if I want the kick. The pump I get is sick tho on arm day. SICK. Easy adds another 1/2" to my triceps right after I finish training but settles down pretty quickly.

I didn't know if it had a stimulant in it or not - NO-EXPLODE kinda wired me a little, so was basing it on that.

Agreed on the pump. My arms felt HUGE - could hardly bend them.

 

[jenscats5]

How old is Mitch again?? That'll be nice when school's out & he'll be around full time......and good for him on putting the plates back!! He's setting a good example right there......

 

[Miss24k]

Girl it's your damn log, you can say whatever you'd like in it, and I wouldn't feel bad for a second, I have nothing else to add cause the other ladies already said what I was thinking, just showing my support!

 

[Daisy_Girl]

YAY - another TSO LOG! Will have to take some time to catch up o nthis one.

Vegas? Maybe I will come out of hiding for this.

 

[Sassy69]

USAs are a great show - you'd see the top of the top! The stinker about most shows watchign women's BB is that the number of competitors is so small that it doesnt' have the excitement that makes a good show. The national level shows are all of that - its great! And TSO is gonna rock the house baby!

 

[the-short-one]

winner of the middleweights last year = Tina Chandler

http://www.graphicmuscle.com/pop_photos.cfm?ContestRosterID=52089

in order of placement:

1. Tina Chandler
2. Jennifer Sedia
3. Tiatiana Tinnelle
4. Ellen Woodley
5. Tammi Burdelski
6. Yvette Bova
7. Holly Robey
8. Rebecca Greaig
9. Julie Williams
10. Dawn Principe


you can look at them here:
http://www.graphicmuscle.com/index.cfm?go2=contests_year&ContestYearID=693

 

[the-short-one]

5th place = http://www.graphicmuscle.com/index.cfm?go2=contests_competitor&CompetitorID=9785

4th place = http://www.graphicmuscle.com/index.cfm?go2=contests_competitor&CompetitorID=4329
she came in 10th at nationals

3rd place = no pics

2nd place = http://www.graphicmuscle.com/index.cfm?go2=contests_competitor&CompetitorID=11489
she placed 4th at nationals

 

[the-short-one]

...and just do we're all on the same page, my bum needs to be as lean or better than this: (tina chandler)

 

[Sassy69]

...and just do we're all on the same page, my bum needs to be as lean or better than this: (tina chandler)

OMG I LOVE HER PHYSIQUE! I gotta print out some of her pix. I LOVE HER PHYSIQUE! She's beautiful!

The easy way to gauge leanness back there is when you see the hammie detail. She's got just enough to stay on this side of 'not too lean' but still lean enough to show top conditioning.

 

[The Shadow]

Looking over the top 5 - you have better symettry than 3 of them already and more mass than 3 of them.

If we take the EXACT package from the last show and:

1 - cap the delts a bit more
2 - flare the lats
3 - improve quad sweep
4 - lean the legs....


...you will do some REAL damage. The only thing that might hurt you will be lack of name recognition......


BUT



...coming in super ripped, even at the sacrifice of some lbm, is the best way to get around the name factor.



S - yep - you have gained a bit of weight......

How much 6-7 pounds??


Two weeks after a show....that is NOTHING....factor in the ramp down on T3 AND A-dex and CLEN your weight is better than I would have hoped for.

 

[que_66]

I've been playing catch up on your log & I don't think you were rude.

I find you to be an inspiration and a role model and I appreciate that you are always straight with people. They always know where they stand.

 

[jenscats5]

Hey Shorty....saw this at Trader Joe's & didn't know if you could have it or not, but it called "Greens with Envy" it's in the frozen section...it's a combo of broccoli, spinach, green beans & edamame.....pretty good!

 

[Daisy_Girl]

You ever notice how abrupt some people come off as online? I think Shadow is one of those people. For the most part, it's his typing style - but he also has no patience with stupidity. lol It took me a while to adust to his typing style, but I caught the drift of his "no patience" thing right away.

Agreed. I think I come across this way a lot too - although not as much as meanie Shadow. Some people cannot take blunt-ness, and many of us are so "used to" each other that we forget that newbies can have thinner skin. But I am like that too - I'll tell you you are being a jackass if you are being a jackass.

 

[ck2006]

5th place = http://www.graphicmuscle.com/index.cfm?go2=contests_competitor&CompetitorID=9785

4th place = http://www.graphicmuscle.com/index.cfm?go2=contests_competitor&CompetitorID=4329
she came in 10th at nationals

3rd place = no pics

2nd place = http://www.graphicmuscle.com/index.cfm?go2=contests_competitor&CompetitorID=11489
she placed 4th at nationals

Is it just me, am I missing something, doesn't 5th place look better than 2nd???

 

[The Shadow]

All Rep Ranges Will Be 6-8 Reps....all Tut Will Be 4 - No Pauses On Anything


MONDAY Chest

Super Set:

Flat DB Press With Flat Db Flyes
4 Sets Of 6-8(4 Tut) On Both Exercises

Follow With 3 Sets Of Incline Db Press - 3 Sets Of 6-8 (4 Tut)

Follow with 3 sets of 10-12 low cable crossovers


Back

Superset:

Seated Cable Rows(narrow Saddle Grip)with modified bent laterals
4 Sets Of 6-8(4 Tut)

Follow With 3 Sets Of Stiff Arm Pulldowns(4 Tut) 10-12 reps

Follow with 3 sets of WIIIIIDEEEE GRIP weight assisted chins 6-8 reps(4 TUT)



Legs


Superset:

leg Extensions With STANDING Leg Curls
4 Sets Of 6-8(4 Tut)

stiff Deadlifts With Seated Leg Curls
4 Sets Of 6-8(4tut)

Follow With 3 Sets Of Leg Press- Feet Wide And Toes Pointed Out 6-8 Reps(4 Tut)

Finish with 3 sets of walking lunges -DEEP strides - 10-12 strides PER leg



Shoulders


Superset

Seated Db Presses with Lateral Raises - 4 Sets Of 6-8(4 Tut)

Followed By 3 Sets Of Seated Machine Press - WIIIDDEEE GRIP 10-12 reps(4TUT)


Followed By 3 Sets 10-12 of machine press....widest grip possible

Arms

Superset

HAMMER CURLS With Standing Db Curls(both Arms At Same Time)
4 Sets Of 6-8(4 Tut)

nose Breakers(elbows Facing Back At An Angle - Not Up And Down - This Will Require Less Weight) With Close Grip Bench

4 Sets Of 6-8(4 Tut)

concentration(90 Degree) Curls And Db Kickbacks

3 Sets 6-8 (4 Tut)






CARDIO - NO CHANGES


HIIT for 30 minutes AM Monday-Friday.....Treadmill on incline.......use the highest incline setting for the recovery....then lower and speed up for the intense portions.


Supplementaton
Use the same meals plans from this week(which is actually the same a 2-3 weeks before the last show) and usual arsenal of supps(cee etc).



Var - 7.5 mg per day
npp - same as previously
Winny - 3 mg per day
Hgh - bump to 2 iu per day



......we will also add in EQ in 2-3 weeks.



drop both the Adex AND t3 at 12.5 mcg per week again this week

Drop the clen completely next week(starting on Monday).



ECA stack to 3x per day



DIET CHANGES

Add either:


1 - Tablesspoon of Flax or Omega oil to shakes
2 - 2 Tablespoons of pbutter at last meal of day

 

[The Shadow]

Weeellll.......hrmph.

you know....I realize that I come across a certain way....some is the typing style....short and to the point(Chemist in me) but I don't have a lot of patience at times when I see the same series of questions or comments all the time.....


This is a buyer beware society - and that extends to assuming some fricking responsibility for your actions and doing some of your own digging before asking the same question a zillion times until you GET the answer that you want to get.

 

[the-short-one]

Weeellll.......hrmph.

you know....I realize that I come across a certain way....some is the typing style....short and to the point(Chemist in me) but I don't have a lot of patience at times when I see the same series of questions or comments all the time.....


This is a buyer beware society - and that extends to assuming some fricking responsibility for your actions and doing some of your own digging before asking the same question a zillion times until you GET the answer that you want to get.

I liked you from the very beginning because of your directness. Daisy Girl is the same way - Sass, too. I always know where i stand with all of you. It's a quality I admire.

As far as your typing style goes - I was smart enough to read between the lines and see you for who you are. Many people feel threatened by you right away. It's an amazing thing to watch - how easily you can piss people off. You'd laugh if you could see me sitting here at home smiling all by myself at some of your responses. You bring out some extreme feelings in people.

It's pretty damn cool.

 

[the-short-one]

Hey Shorty....saw this at Trader Joe's & didn't know if you could have it or not, but it called "Greens with Envy" it's in the frozen section...it's a combo of broccoli, spinach, green beans & edamame.....pretty good!

There's a Trader Joes in Tucson - I think I"ll go next weekend and shop there. I can have the veggies.

 

[the-short-one]

Looking over the top 5 - you have better symettry than 3 of them already and more mass than 3 of them.

If we take the EXACT package from the last show and:

1 - cap the delts a bit more
2 - flare the lats
3 - improve quad sweep
4 - lean the legs....


...you will do some REAL damage. The only thing that might hurt you will be lack of name recognition......


BUT



...coming in super ripped, even at the sacrifice of some lbm, is the best way to get around the name factor.



S - yep - you have gained a bit of weight......

How much 6-7 pounds??


Two weeks after a show....that is NOTHING....factor in the ramp down on T3 AND A-dex and CLEN your weight is better than I would have hoped for.

ahhh, the name recognition. everyone must pay their dues, eh?


yeah - 6 pounds. My goal was to keep it under 145 - which I did (phew! 144 ) Is this a typical amount to gain back? I had no idea what to expect.

 

[jenscats5]

ahhh, the name recognition. everyone must pay their dues, eh?


yeah - 6 pounds. My goal was to keep it under 145 - which I did (phew! 144 ) Is this a typical amount to gain back? I had no idea what to expect.

Based on my experience.......you did GREAT!!

 

[the-short-one]

Based on my experience.......you did GREAT!!

trust me, it would have been more if I hadn't decided to do another show right away. lol

I had a little nagging voice in the back of my head (male, southern drawl) telling me that my ass better not get any fatter, because we have another 20 lbs to drop

 

[superqt4u2nv]

Based on my experience.......you did GREAT!!

I 2nd that even when I did good rebound I was up 15lb and last time

 

[Sassy69]

ahhh, the name recognition. everyone must pay their dues, eh?


yeah - 6 pounds. My goal was to keep it under 145 - which I did (phew! 144 ) Is this a typical amount to gain back? I had no idea what to expect.

On a full rebound (i.e. emotional eating, rebound, burn out, etc) you can easily do 20 lb. I did 18 lb in 2 weeks after my first show (but that was under some very stressful conditions --- personal shit). Most of that water tho. 15 lb is normal. "Normal" is probably a rebound back up around 15% bf.

 

[jenscats5]

trust me, it would have been more if I hadn't decided to do another show right away. lol

I had a little nagging voice in the back of my head (male, southern drawl) telling me that my ass better not get any fatter, because we have another 20 lbs to drop

I hear that same nagging voice sometimes.....'cept mine says "STFU & lift" and "STFU, get yer ass out of bed to do cardio"

Hence my early post here annnnnnnd I'm off!

 

[whiteknight39]

Great log.....

Love your attitude and confidence....

I think you're going to catch some people off guard on stage

 

[Daisy_Girl]

This is a buyer beware society - and that extends to assuming some fricking responsibility for your actions and doing some of your own digging before asking the same question a zillion times until you GET the answer that you want to get.

AMEN honey.

TSO .... I think the 6 lbs you gained is great. I bet most of it is water anyway. Keep it up, you are doing a great job. I know the next few months will br tough, but I know if anyone can do it - it is you. You are the posterchild for determination and perseverance. It is amazing and a great inspiration for the rest of us. Even though i don't have the same goals as you do, your determination is helping me set goals for myself and forces me to want to reach them.

 

[the-short-one]

AMEN honey.

TSO .... I think the 6 lbs you gained is great. I bet most of it is water anyway. Keep it up, you are doing a great job. I know the next few months will br tough, but I know if anyone can do it - it is you. You are the posterchild for determination and perseverance. It is amazing and a great inspiration for the rest of us. Even though i don't have the same goals as you do, your determination is helping me set goals for myself and forces me to want to reach them.

wow. that's a big compliment coming from you...so thank you.

 

[the-short-one]

Questions:

What is the difference between Jr. USA's & USA's. Why would someone compete in one vs. the other?

Same question for Jr. Nationals/Nationals.


I've seen pics of the competitors for both and see a huge difference - is one a stepping stone for the other?

 

[The Shadow]

ahhh, the name recognition. everyone must pay their dues, eh?


yeah - 6 pounds. My goal was to keep it under 145 - which I did (phew! 144 ) Is this a typical amount to gain back? I had no idea what to expect.

PUHHHLEASE



that is literally nothing.....fantastic actually....




Now - on the "Jrs" thing....


imo - the Jr shows are simply national qualifying shows - nothing more.....simply a stepping show to the bigger pro-qualifier shows like the one we are doing.




S....post some pics when you can.

 

[the-short-one]

PUHHHLEASE



that is literally nothing.....fantastic actually....




Now - on the "Jrs" thing....


imo - the Jr shows are simply national qualifying shows - nothing more.....simply a stepping show to the bigger pro-qualifier shows like the one we are doing.




S....post some pics when you can.

so...anyone can do jr nationals/jr usa's? I didn't know that...thought that you had to qualify for them.


I just got home from work. I'll take a shower and get some pics posted AFTER I vacuum the car and truck out. They are dirrrrty.

 

[The Shadow]

so...anyone can do jr nationals/jr usa's? I didn't know that...thought that you had to qualify for them.


I just got home from work. I'll take a shower and get some pics posted AFTER I vacuum the car and truck out. They are dirrrrty.

you do have to qualify.


My take is that the Jrs are like any other "national qualifier"...but you DO have to qualify for the jrs....


ie - waste of time - its an extra step

 

[the-short-one]

you do have to qualify.


My take is that the Jrs are like any other "national qualifier"...but you DO have to qualify for the jrs....


ie - waste of time - its an extra step

thaaat's kinda what we thought, too. Jeff took a look at the 2006 jr Nationals linup and said "I think we can skip that one." lolol

 

[the-short-one]

March 31, 2007

Supps:

Winny, 3mg
GH, 2iu
Var, 7.5mg
Glucorell
PureCee
ECA stack x 3


coming off of:
T-3
A-dex

62%/22%/17% protein/carbs/fat
calories = 1499 (231g/84g/28g)

Meal One = 239 cals (48g/11g/0g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX Graham Cracker, 2 scoops)
1 glucorell

Meal Two = 239 cals (24g/22g/7g)
3 egg whites
2 Whole eggs
a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )
2 cups green beans
water

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


Meal Four = 276 cals (41g/23g/2g)
40 grams casein/whey protein mix(GNC Pro Performance chocolate) in water
50 g sweet potato
50 g blueberries
1 glucorell
water

Meal Five = 207 cals (37g/4g/4g)
3 oz chicken breast
2 cups green beans
crystal light strawberry orane


Meal Six = 344 cals (50g/13g/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 = HIIT

11 cycles - 1 minute high/1 low - part of this was used in adjusting the ramp and speed = 20 minutes.

5 minute warmup and 4 minute cool down.

left from the gym for Prescott.

 

[the-short-one]

April 1, 2007

Supps:

NPP, 20mg
Winny, 3mg
GH, 2iu
Var, 7.5mg
Glucorell
PureCee
ECA stack x 3
Alcar
Neurogenex

coming off of:
T-3
A-dex

62%/22%/17% protein/carbs/fat
calories = 1499 (231g/84g/28g)

Meal One = 239 cals (48g/11g/0g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX Graham Cracker, 2 scoops)
1 glucorell

Meal Two = 239 cals (24g/22g/7g)
3 egg whites
2 Whole eggs
a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )
2 cups green beans
water

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


Meal Four = 276 cals (41g/23g/2g)
40 grams casein/whey protein mix(GNC Pro Performance chocolate) in water
50 g sweet potato
50 g blueberries
1 glucorell
water

Meal Five = 207 cals (37g/4g/4g)
3 oz chicken breast
2 cups green beans
crystal light strawberry orane


Meal Six = 344 cals (50g/13g/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

 

[the-short-one]

April 2, 2007

Supps:


Winny, 3mg
GH, 2iu
Var, 7.5mg
Glucorell
PureCee
ECA stack x 3
Red Blast
Alcar
Neurogenex
P7 Orange

coming off of:
T-3
A-dex



Meal One
3 egg whites
2 Whole eggs
a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )
2 cups green beans
water



Meal Two
40 grams Whey Protein Shake in 1 cup ff milk (VPX Graham Cracker, 2 scoops)
1 tbsp Flax Seed Oil
1 glucorell


Meal Three
4 oz chicken breast
1 cucumber, peeled
3 cups romaine with salad spritzer
water


Meal Four
40 grams casein/whey protein mix(BSN Chocolate Fudge Lean Dessert) in water
50 g sweet potato
50 g strawberries
1 glucorell
water

Meal Five
3 oz chicken breast
2 cups green beans
water


Meal Six
Extended release shake 40 grams of Casein/whey protein (BSN Lean Dessert - Cinnamon Roll) in water + 1 tbsp flax seed oil
1 PureCEE
2 Glucorell
----------------------

AM CARDIO = HIIT

11 cycles - 1 minute high/1 low - part of this was used in adjusting the ramp and speed = 20 minutes.

5 minute warmup and 4 minute cool down.

PM WORKOUT

Chest

Super Set:
Flat DB Press With Flat Db Flyes
1 x 8/40lb dbs - 1 x 8/20lb dbs
1 x 8/50lb dbs - 1 x 8/25lb dbs
1 x 6/55lb dbs - 1 x 6/25lb dbs
1 x 6/60lb dbs - 1 x 6/25lb dbs

Follow With 3 Sets Of Incline Db Press
1 x 8/30lb dbs
1 x 8/35lb dbs
1 x 8/40lb dbs

Follow with 3 sets of 10-12 low cable crossovers
3 x 12/40 tw

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


My energy levels are still pretty low. I crash every day about 3pm or earlier. Even if I haven't done anything (Sunday, for instance) - I still have a pretty sharp drop in energy about the same time and have to take a nap. I haven't given myself any time to recover, really - with this show coming up. I'm going to have to dig deep this time around and really push myself. oi.

I didn't work much during the last prep - I won't be able to get away with that much time off again. It put a lot of pressure on Jeff, I know - and I need to make an effort this time to try and relieve that as much as possible. We've hired a coule of new guys, so hopefully we'll both have more time off.

Anyone who has employees knows I'm probably dreaming.

My goal in the next couple of weeks is to get our home office set up and organize our paperwork. We've been filing everything in a box because we had no place to put things until recently. I need to take a day and get it all straightened out...

 

[the-short-one]

pictures in the morning. I promise. I'll also post weight and measurements.

I don't have to go to work in the morning. I'm going to spend the day finishing the painting in the living room (trim), vacuuming the vehicles like I was supposed to do today, and hanging some stuff on the walls. If I don't crash again tomorrow afternoon, I'll see if I can get Jeff to help me move our desk in the house...

 

[musclemom]

My energy levels are still pretty low. I crash every day about 3pm or earlier. Even if I haven't done anything (Sunday, for instance) - I still have a pretty sharp drop in energy about the same time and have to take a nap. I haven't given myself any time to recover, really - with this show coming up. I'm going to have to dig deep this time around and really push myself. oi.

I didn't work much during the last prep - I won't be able to get away with that much time off again. It put a lot of pressure on Jeff, I know - and I need to make an effort this time to try and relieve that as much as possible. We've hired a coule of new guys, so hopefully we'll both have more time off.

Anyone who has employees knows I'm probably dreaming.

I wonder why you're crashing so hard so early? Glycogen stores??? That's not good, hon Tell me the bossman : is telling you it'll get better.

GAWD, new employees and it's not like hiring a secretary, and you can easily test skills *sigh*

 

[superqt4u2nv]

TSO what are your thoughts on the red blast?

 

[The Shadow]

No problem on the crash......I thought it might happen - thats why I added some fat into the mix this week.

Simply take the Pbutter and:

1 - Add to last meal before you crash
2 - Simply eat is as a standalone around 2:45



Also - you can manipulate your ECA


2x in am
1 around lunch
1 around 2:45


etc....



try BOTH of those today and see how you feel.

 

[ck2006]

dododododododo dodododod do dodododo (jepordy song) LOL waiting

 

[the-short-one]

TSO what are your thoughts on the red blast?

it's OK. Last night, it gave me a headache and I didn't feel very good. I'm going to keep trying it - it could have been something else that was making me feel crappy.

 

[the-short-one]

weight this morning = 147 wtf??

measurements =
neck = 15
around shoulders = 45
bicep = 14
forearms = 11.5
chest above boobs = 35
chest/boobs = 36
waist = 28
hips = 35
thigh = 23.5
calve = 15.25


I feel like a fatty today. It's hard getting my head adjusted from what I looked like for competition. I'm no the only one feeling this way. A friend of mine who did the local show here says she feels like a fatty, too - and she weights 115 or something. lol We miss our abs.

Pics: (amazing what 3 weeks will do!)

 

[the-short-one]

like my dog?

 

[ck2006]

You STILL look AMAZING!!!! Like the underwear and bra too (in a non gay way)

I ain't showing hubby those pics, he will start drooling LOL

 

[the-short-one]

You STILL look AMAZING!!!! Like the underwear and bra too (in a non gay way)

I ain't showing hubby those pics, he will start drooling LOL

I love these kind of underwear. They're made by Tilt and at one time you could buy them at Pac Sun. They stopped carrying them, so now I don't know where to get them.

Very comfy. They don't crawl. lolol

 

[Daisy_Girl]

WTF is on your undies? Pandas? Doggies? LMAO - I love it.

Pics look awesome, I know it is hard NOT to feel like a fatty after being so lean for comp, but you still look great and I see some abs! Relish in your "fat-ness"! Or come to my house and see what FAT looks like!

 

[the-short-one]

WTF is on your undies? Pandas? Doggies? LMAO - I love it.

Pics look awesome, I know it is hard NOT to feel like a fatty after being so lean for comp, but you still look great and I see some abs! Relish in your "fat-ness"! Or come to my house and see what FAT looks like!

i think it's panda bears. I have a couple of pairs with frogs on them, too.

 

[Sassy69]

Rebound sucks - your body wasn't meant to operate at 7% bf. You'll see those changes come around soon enough tho

 

[superqt4u2nv]

Miss your abs???? WTF

I love that bra and panty set looking good sweets don't sweet the weight being up likely just a bit of water.

 

[the-short-one]

Rebound sucks - your body wasn't meant to operate at 7% bf. You'll see those changes come around soon enough tho

so explain to me how this works _ or I'll explain and you tell me how wrong I am.

It still takes 3500 calories to add a pound no matter what you do, correct? During rebound, does my body store everything rather than burning it? Is this why weight gain comes back so fast?

 

[Daisy_Girl]

I wanna see the frogs. Next time, take pics in the frogs.

 

[*Bunny*]

I love these kind of underwear. They're made by Tilt and you USED to be able to buy them at Pac Sun. They stopped carrying them, so now I don't know where to get them.

Very comfy. They don't crawl. lolol

I worked there for like 4 yrs lol

the PC is pac sun lol loffed the clothes though

Nice pics. I think you look great, muscles look big & cuts still visible... you're not super soft or anything horrible TSO

the adjustment must be hard to deal with, I can only imagine. Cute pooch

 

[superqt4u2nv]

so explain to me how this works _ or I'll explain and you tell me how wrong I am.

It still takes 3500 calories to add a pound no matter what you do, correct? During rebound, does my body store everything rather than burning it? Is this why weight gain comes back so fast?

Water rebound hun not all fat probably very little is actual fat.

 

[whiteknight39]

The pics look great!!!!!!

 

[the-short-one]

I wanna see the frogs. Next time, take pics in the frogs.

yes, ma'am. They're cool.

I worked there for like 4 yrs lol

the PC is pac sun lol loffed the clothes though

Nice pics. I think you look great, muscles look big & cuts still visible... you're not super soft or anything horrible TSO

the adjustment must be hard to deal with, I can only imagine. Cute pooch

It's a mental thing. I know I'm not fat. You just get used to seeing your body a certain way and then suddenly *POOF*

Before I got lean, I was afraid I wouldn't like the way I looked at a low BF %. I was wrong. lolol The sad part about all of that is you look good, but you don't feel good. Tired all the time with the low diet and cardio.


Yin and Yang. Balance in everything.

 

[The Shadow]

so explain to me how this works _ or I'll explain and you tell me how wrong I am.

It still takes 3500 calories to add a pound no matter what you do, correct? During rebound, does my body store everything rather than burning it? Is this why weight gain comes back so fast?

Several things.......

1 - You are coming off of:

a - Thyroid
b - clen
c - Arimidex



....JUST those three things *could* cause a backlash of 10% of your bodyweight.


Of the scale weight - to me it looks like 75% is water, 25% fat.


You have increased carbs and calories and dropped back on the cardio and fat burning weight sessions, decreased water.



3500 cals still = a pound.


BUT, it the combination of the beta agonist(clen), the thyroid and the Adex, that is blurring the lines.


I personally don't consider whatyou are going through as rebound.

Rebound is defined as the body REacting to a change in a way that it OVER compensates for the initial change.

You are reacting...but not in an extreme manner.....

 

[the-short-one]

Several things.......

1 - You are coming off of:

a - Thyroid
b - clen
c - Arimidex



....JUST those three things *could* cause a backlash of 10% of your bodyweight.


Of the scale weight - to me it looks like 75% is water, 25% fat.


You have increased carbs and calories and dropped back on the cardio and fat burning weight sessions, decreased water.



3500 cals still = a pound.


BUT, it the combination of the beta agonist(clen), the thyroid and the Adex, that is blurring the lines.


I personally don't consider whatyou are going through as rebound.

Rebound is defined as the body REacting to a change in a way that it OVER compensates for the initial change.

You are reacting...but not in an extreme manner.....

for the record - now that I'm off of it: I HATE clen. lol I hated every minute that I was taking it. Made me feel like shit and didn't sleep well.

At least now I'm getting some decent rest.

 

[badgergrl]

yes, ma'am. They're cool.




It's a mental thing. I know I'm not fat. You just get used to seeing your body a certain way and then suddenly *POOF*

Before I got lean, I was afraid I wouldn't like the way I looked at a low BF %. I was wrong. lolol The sad part about all of that is you look good, but you don't feel good. Tired all the time with the low diet and cardio.
Yin and Yang. Balance in everything.

mmmmm so true. It's like you can't enjoy looking so hawt.
I know what you're going through mentally, but I have to say you still look pretty friggin hot to me! And no need to miss your abs....they're still there!

 

[Daisy_Girl]

for the record - now that I'm off of it: I HATE clen. lol I hated every minute that I was taking it. Made me feel like shit and didn't sleep well.

At least now I'm getting some decent rest.

AGREED!!!!!!!!!!!!!!!

 

[Sassy69]

Here's what happens post competition: http://www.mindandmuscle.net/mindandmuscle/magpage.php?issueID=40&artID=49

 

[the-short-one]

Here's what happens post competition: http://www.mindandmuscle.net/mindandmuscle/magpage.php?issueID=40&artID=49

veeeery interesting. Our Shadow knows his stuff:

A least two prominent considerations come to mind. First, and of obvious import; the more lean mass retained during the dieting period, the more potential for reductions (albeit subtle) in the experience of integrated hyperphagia. It would seem that a strong focus on time under tension (TUT) should be a core component of both the pre and post competition periods. Second, cardio should be maintained or even increased during the post-competition period to both compensate for involuntary bingeing as well as to perhaps inhibit the metabolic component that appears designed to facilitate fat storage (a more detailed discussion will be presented in a separate paper). Finally, an immediate change in training protocol is advised, as this will ‘freshen’ up the routine and prevent needless iterations of mental fatigue of having to perform the same routine - which can lead to an avoidance of the gym (isolation) and subsequent bingeing as discussed above.

 

[the-short-one]

Thermogenic supplementation, such as the EC(A) stack (and others) should be continued, possibly increased during this phase (consider 40mg ephedrine/day rather than 20mg). The reasoning is the same mentioned above in regards to cardio - the potential to short-circuit the metabolic component favoring fat storage in spite of increased DIT. Of course, abuse of any thermogenic during the dieting phase will reduce any gains one might make by increasing the dosage during the post-competition phase. That said much of the diet phase can proceed without the use of thermogenic aids, simply by maintaining a modest caloric deficit; restricting intake and increased energy expenditure.

 

[blut wump]

I don't think you look fatter, you look fuller. As Shadow wrote, it's mostly water along with a small amount of padding.

Think of it like a deload in your training. Just as it's not healthy to train 'all-out' all of the time, it's not healthy to remain in competition state.

You know all this, anyway. I'm just posting to say that your bum doesn't look fat in that underwear.

 

[the-short-one]

I don't think you look fatter, you look fuller. As Shadow wrote, it's mostly water along with a small amount of padding.

Think of it like a deload in your training. Just as it's not healthy to train 'all-out' all of the time, it's not healthy to remain in competition state.

You know all this, anyway. I'm just posting to say that your bum doesn't look fat in that underwear.

it's the panda bears. they keep my bum looking slim.

 

[Sassy69]

Its not fat - its just your body coming to grips w/ the stresses its been through. It seems like that's the body's way of dealing w/ anything - OMG! CRISIS! QUICK! HOLD WATER! *big sucking sound*

 

[superqt4u2nv]

it's the panda bears. they keep my bum looking slim.

Is this what DG refers to as your big girl panties?



I think I need a pair

 

[Gymgurl]

TSO....you look fuller but you still look great....those undies really do it for me!

 

[The Shadow]

veeeery interesting. Our Shadow knows his stuff:

A least two prominent considerations come to mind. First, and of obvious import; the more lean mass retained during the dieting period, the more potential for reductions (albeit subtle) in the experience of integrated hyperphagia. It would seem that a strong focus on time under tension (TUT) should be a core component of both the pre and post competition periods. Second, cardio should be maintained or even increased during the post-competition period to both compensate for involuntary bingeing as well as to perhaps inhibit the metabolic component that appears designed to facilitate fat storage (a more detailed discussion will be presented in a separate paper). Finally, an immediate change in training protocol is advised, as this will ‘freshen’ up the routine and prevent needless iterations of mental fatigue of having to perform the same routine - which can lead to an avoidance of the gym (isolation) and subsequent bingeing as discussed above.

Yeppers......Exactly.

Thank the Lord somone else is mentioning TUT these days....I was feeling a bit like John The Baptist

Thermogenic supplementation, such as the EC(A) stack (and others) should be continued, possibly increased during this phase (consider 40mg ephedrine/day rather than 20mg). The reasoning is the same mentioned above in regards to cardio - the potential to short-circuit the metabolic component favoring fat storage in spite of increased DIT. Of course, abuse of any thermogenic during the dieting phase will reduce any gains one might make by increasing the dosage during the post-competition phase. That said much of the diet phase can proceed without the use of thermogenic aids, simply by maintaining a modest caloric deficit; restricting intake and increased energy expenditure.

Yep....I would not go with 40.....go with 20 but more often.....think blood consistency levels.







I have an alternative approach to/with lower clen this time




For the record...I HATE it...BUT - its most usually necessary

 

[Daisy_Girl]

Is this what DG refers to as your big girl panties?



I think I need a pair

LMAO!!!!!!!! YES! THOSE are the big girl panties!

 

[jenscats5]

1) You still look great!

2) LOVE the undies!! Very cute!

3) Had to go back & LOOK for a dog, cuz well, erm I didn't even notice him/her before.....cute dog!

 

[HiDnGoD]

1) You still look great! I agree, amazing.

2) LOVE the undies!! Very cute!

3) Had to go back & LOOK for a dog, cuz well, erm I didn't even notice him/her before.....cute dog! LMAO, I did, too.

I still think you look awesome. Size and definition = hawt.

 

[the-short-one]

clen

For the record...I HATE it...BUT - its most usually necessary

I know it's a necessary evil. While I was taking it, I got all kinds of PM's asking me about this "wonder drug" lol. This is why I went public about my hate for it.

So - for all those lurkers out there (you know who you are) - clen is teh suck.

 

[the-short-one]

I still think you look awesome. Size and definition = hawt.

you Canadians are so smooth.

 

[the-short-one]

1) You still look great!

2) LOVE the undies!! Very cute!

3) Had to go back & LOOK for a dog, cuz well, erm I didn't even notice him/her before.....cute dog!

I had to retake a couple of pictures because he kept getting in them My dog likes photo opportunities.

 

[the-short-one]

Is this what DG refers to as your big girl panties?



I think I need a pair

LMAO! You and DG.


I will probably never forget that comment. Still makes me think of my Grandma.

 

[jenscats5]

I had to retake a couple of pictures because he kept getting in them My dog likes photo opportunities.

What a ham!!

 

[the-short-one]

Its not fat - its just your body coming to grips w/ the stresses its been through. It seems like that's the body's way of dealing w/ anything - OMG! CRISIS! QUICK! HOLD WATER! *big sucking sound*

ewwww.


April 2, 2007

Supps:


Winny, 3mg
GH, 2iu
Var, 7.5mg
Glucorell
PureCee
ECA stack x 3
Alcar
Neurogenex
P7 Orange

coming off of:
T-3
A-dex



Meal One
3 egg whites
2 Whole eggs
a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )
2 cups green beans
water



Meal Two
2 tbsp pb
1 glucorell


Meal Three
2tbsp pb
1 glucorell
water


Meal Four
3 oz chicken breast
2 cups green beans
water

Meal Five
40 grams casein/whey protein mix(BSN Cinnamon Roll) in water
1 glucorell
50g strawberries
water


Meal Six
Extended release shake 40 grams of Casein/whey protein (BSN Lean Dessert - Cinnamon Roll) in water + 1 tbsp flax seed oil
1 PureCEE
2 Glucorell
----------------------

AM CARDIO = HIIT

11 cycles - 1 minute high/1 low - part of this was used in adjusting the ramp and speed = 20 minutes.

5 minute warmup and 4 minute cool down.

PM WORKOUT



Back

Superset:

Seated Cable Rows(narrow Saddle Grip)with modified bent laterals
4 Sets Of 6-8(4 Tut)
2 x 8/100 - 2 x 8/15lb dbs
1 x 8/120 - 1 x 8/15lb dbs
1 x 6/130 - 1 x 8/15lb dbs

used the regular row apparatus today. I threw some young kids off of it because they were dinking around.

Follow With 3 Sets Of Stiff Arm Pulldowns(4 Tut) 10-12 reps
1 x 12/40
2 x 10/50

did these on the pulldown. I stood over the seat...

Follow with 3 sets of WIIIIIDEEEE GRIP weight assisted chins 6-8 reps(4 TUT)
1 x 8/70lb assist
2 x 8/50lb assist

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

my diet is kind of weird. I woke up feeling TIRED. The PB worked, I think. I inow I had them kind of early, but I was already feeling the need to go back to bed. I didnt crash this afternoon - worked on the house all day and cooked in the afternoon - both Jeff's and my diet foods.

Felt good to get stuff done.

 

[velvett]

a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )

3/16



(sorry, I'm drawing - I think in fractions and decimals)

 

[the-short-one]

3/16



(sorry, I'm drawing - I think in fractions and decimals)

I don't have a 3/16 measuring cup.

 

[jenscats5]

LOL @ you kicking some kids off the cable row.....that I'd like to see.....

 

[the-short-one]

LOL @ you kicking some kids off the cable row.....that I'd like to see.....

it didn't take much. I just said "are you done here?" and they scattered. lolol

 

[jenscats5]

it didn't take much. I just said "are you done here?" and they scattered. lolol

LOL!!