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

[jenscats5]

Kay Shorty - try this:

1 scoop Lean Dessert Choc. Fudge protein powder, 'wave it for whatever.....till it's a brownie....Top with 1 tblsp. ANPB or AN almond butter & Walden Farms Choc. dip!!

Heaven!!

 

[claire]

Kay Shorty - try this:

1 scoop Lean Dessert Choc. Fudge protein powder, 'wave it for whatever.....till it's a brownie....Top with 1 tblsp. ANPB or AN almond butter & Walden Farms Choc. dip!!

Heaven!!

I had this for dinner. Except I used a different kind of protein. It was awesome. I used 2 tbsp of peanut butter and chocolate dip.

I read about Walden Farms in your journal and saw it in the grocery store and decided to give it a try. It's great.

 

[jenscats5]

I had this for dinner. Except I used a different kind of protein. It was awesome. I used 2 tbsp of peanut butter and chocolate dip.

I read about Walden Farms in your journal and saw it in the grocery store and decided to give it a try. It's great.

What section of your grocery store do you find it in?? I usually order it online....

 

[claire]

What section of your grocery store do you find it in?? I usually order it online....

It was in the produce section by the strawberries. They had chocolate dip and marshmallow dip. The chocolate dip is great on strawberries too.

 

[jenscats5]

It was in the produce section by the strawberries. They had chocolate dip and marshmallow dip. The chocolate dip is great on strawberries too.

I'll have to look for it again - I've never seen the dip in the store....just the choc. sauce & that was gross! Did you try the marshmallow? I want the caramel....

 

[the-short-one]

Kay Shorty - try this:

1 scoop Lean Dessert Choc. Fudge protein powder, 'wave it for whatever.....till it's a brownie....Top with 1 tblsp. ANPB or AN almond butter & Walden Farms Choc. dip!!

Heaven!!

it's better w/chocolate peanut butter on top. mmmmm. Target makes a natural chocolate pb.

 

[the-short-one]

April 20, 2007

Supps:

Winny, 3mg
GH, 2iu
Var, 7.5mg
Glucorell
PureCee
ECA stack x 3
Alcar
Neurogenex
P7 Orange
green tea
Melatonin before bed
cardio breeze before PM workout



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
4 oz chicken breast
2 cups green beans
water

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


Meal Six
Extended release shake 40 grams of Casein/whey protein (GNC Pro Performance Vanilla Caramel) in water + 1 tbsp almond butter
1 PureCEE
2 Glucorell
----------------------
AM CARDIO
HIIT Intervals
10 cycles of 45 seconds on W/90 seconds recovery
+ 5minute warmup/5 minute cool down

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

PM WORKOUT

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

Leg extensions - FEET TURNED IN
1 X 8/120
1 X 8/140
1 X 7/170
1 X 6/190

Leg Press - FEET LOW ON PLATFORM - FEET TURNED IN A BIT
used horizontal sled - we don't have a leg press. Another machine that doesn't adjust far enough for me. at the bottom of the movement, I come just parallel before stack hits.

1 x 8/200
1 x 8/220
2 x 6/240

HACKS - FEET MEDIUM - FEET TURNED IN
deep squat - ass to ankles
1 x 8/110 + machine weight
1 x 8/130 + machine weight
2 x 6/150 + machine weight

Walking Lunges - 10 steps per leg - DEEEPPP strides
lightened it up from last week and made sure my back knee touched the floor for eash stride
4 x 10/85

45 degree calf press - 10 reps - 5 TUT
hammy's weren't at failure this week - so could actually push a lil more weight.

4 x 10/140 + machine weight

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

quads felt big a swollen after this workout. I had to do the bow legged cowboy walk out of the gym.

 

[claire]

I'll have to look for it again - I've never seen the dip in the store....just the choc. sauce & that was gross! Did you try the marshmallow? I want the caramel....

If your store has a section for fruit dips check there. I have not tried the marshmallow yet. I will let you know what I think. I would love to try the caramel but they only had chocolate and marshmallow. I might order it on-line.

 

[the-short-one]

Today I am going to Tucson to see my friend Andy compete! He's been working really friggen hard, so I'm nervous for him. lol I won't be back until late tonight, so I'll catch up with ya'll tomorrow.

 

[jenscats5]

Have a good time Shorty!!

 

[Sassy69]

Good luck Andy! Get pix!

 

[The Shadow]

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

 

[the-short-one]

Good luck Andy! Get pix!

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

 

[the-short-one]

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]

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

That's friggen awesome! Sometimes u gotta show even the audience how its done.

 

[que_66]

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

Congrats to Andy!!

LOL@nice butt comment....hahahahah

Glad you had a great time and were able to relax a bit.

 

[HiDnGoD]

That's friggen awesome! Sometimes u gotta show even the audience how its done.

Lotta in attendance?

 

[the-short-one]

That's friggen awesome! Sometimes u gotta show even the audience how its done.

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]

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.

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!

 

[the-short-one]

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!

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.

 

[RottenWillow]

April 20, 2007

Supps:

Winny, 3mg
GH, 2iu
Var, 7.5mg

Shorts, I'm assuming that's split evenly throughout the day? Winny 1mgx3, etc?

 

[the-short-one]

Shorts, I'm assuming that's split evenly throughout the day? Winny 1mgx3, etc?

no - I'm taking the winny all at once - it's dang hard measuring 1mg winny. lol

I'm not splitting the var, yet. When the dose goes up to 10, I'll start splitting.

 

[superqt4u2nv]

no - I'm taking the winny all at once - it's dang hard measuring 1mg winny. lol

I'm not splitting the var, yet. When the dose goes up to 10, I'll start splitting.

I was trying to figure how you does 3 or 7.5 guessing you suspend them and take them in liquid form?

 

[SgtSlaughter]

Shoooooooooooty!

Hi

lean bum update pics yet? .... had to

 

[the-short-one]

I was trying to figure how you does 3 or 7.5 guessing you suspend them and take them in liquid form?

winny is already in liquid. Var are 10mg tabs.

 

[RottenWillow]

no - I'm taking the winny all at once - it's dang hard measuring 1mg winny. lol

I was thinking of the 2mg Zambons, i.e. three 1/2 tabs.

so what's the thinking in taking all your anabolics AM?

 

[the-short-one]

I was thinking of the 2mg Zambons, i.e. three 1/2 tabs.

so what's the thinking in taking all your anabolics AM?

It's the easiest - and I don't sleep well if I take them at night. Someone else might have better insight on that - but those are my reasons.

 

[RottenWillow]

It's the easiest - and I don't sleep well if I take them at night. Someone else might have better insight on that - but those are my reasons.

I thought insomnia might be at least part of the reason. The transdermal DHEA I was using definitely caused insomnia for me. Half the night I wanted to jump out of the bed and bust out some pushups.

 

[the-short-one]

ok. let's play some catch up.


April 21, 2007 - Saturday

Supps:

Winny, 3mg
GH, 2iu
Var, 7.5mg
Glucorell
PureCee
ECA stack x 3
Alcar
Neurogenex
P7 Orange
green tea
Melatonin before bed




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



Meal Two
2 tbsp pb
1 glucorell


Meal Three
2tbsp pb
1 glucorell
water


Meal Four
4 oz chicken breast
2 cups green beans
water

Meal Five
40 grams whey/casein protein (GNC Pro Performance Vanilla Caramel PM Protein) in water
1 glucorell
water


Meal Six
40 grams of Casein/whey protein (GNC Pro Performance Vanilla Caramel) in water + 1 tbsp almond butter
1 PureCEE
2 Glucorell
----------------------
AM CARDIO
HIIT Intervals
10 cycles of 45 seconds on W/90 seconds recovery
+ 5minute warmup/5 minute cool down

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


traveled to Tucson with my jar of peanut butter and my cooler. They let me take it in to both morning/night shows!

 

[the-short-one]

April 22, 2007 - Sunday. Slept in until 10 am!

Supps:

NPP, 20mg
EQ 20mg
Winny, 3mg
GH, 2iu
Var, 7.5mg
Glucorell
PureCee
ECA stack x 3
Alcar
Neurogenex
P7 Orange
green tea
Melatonin before bed


Meal One
3 egg whites
2 Whole eggs
1/2 cup cooked brown rice
1 cup asparagus
water



Meal Two
3 tbsp pb
1 glucorell


Meal Three
2 tbsp pb
1 glucorell
water


Meal Four
4 oz chicken breast
1 cup asparagus
water

Meal Five
40 grams whey/casein protein (BSN Cinnamon Roll) in water
1 glucorell
small apple
water


Meal Six
Extended release shake 40 grams of Casein/whey protein (GNC Pro Performance Vanilla Caramel) in water + 1 tbsp almond butter
1 PureCEE
2 Glucorell
----------------------

 

[the-short-one]

April 23, 2007

Supps:

Winny, 3mg
GH, 2iu
Var, 7.5mg
Glucorell
PureCee
ECA stack x 3
Alcar
Neurogenex
P7 Orange
green tea
Melatonin before bed
cardio breeze before PM workout



Meal One
3 egg whites
2 Whole eggs
1/2 cup cooked brown rice
1 cup asparagus
water



Meal Two
2 tbsp pb
1 glucorell


Meal Three
3 tbsp pb
1 glucorell
water


Meal Four
5 oz chicken breast
1 cup asparagus
water

Meal Five
Extended release shake 40 grams of Casein/whey protein (GNC Pro Performance Vanilla Caramel) - added 1 tsp Fiber-sure.
1 glucorell
50g sweet potato
water


Meal Six
Extended release shake 40 grams of Casein/whey protein (GNC Pro Performance Vanilla Caramel) in water + 1 tbsp almond butter
1 PureCEE
2 Glucorell
----------------------
AM CARDIO
HIIT Intervals
10 cycles of 45 seconds on W/90 seconds recovery
+ 5minute warmup/5 minute cool down

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

PM WORKOUT

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

Incline (45 degrees)CABLE db flyes
1 X 8/25LB DBS
3 X 6/30LB DBS

Seated cable rows - saddle horn - pulling into low waist
1 X 8/100
1 X 8/110
1 X 7/130
1 X 6/150 barely.

Weights assist dips - lean forward
2 x 8 - no assist
1 x 7 - no assist
1 x 6 - no assist

Rope Pulldowns behind head(imagine you are at the completion of a back double bi pose - that is about where you want to finish)
1 x 8/110
1 x 8/120
1 x 7/130
1 x 6/140

Incline DB Presses - high incline 60 degrees
1 x 8/30lb dbs
2 x 7/30lb dbs
1 x 6/30lb dbs

45 degree incline one arm dumbbell shrugs - lie chest down on an incline bench - you want to shrug up AND back
1 x 8/70lb db
3 x 6/80lb db

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

LOVE the 45 degree dumbell shrugs. They make my back/traps burn. I also like the rope pulldowns. New exercises make me feel muscles I haven't felt before. this makes me happy.

 

[passionflower]

Hi ShortOne,

Is that melanotan you are taking?
I bought a large supply of it. Took one full syringe full (diabetic) when I first got it. It made me feel quesy so I got scared and did not take it again. Let a whole vial waste. I think I took to much. Do you have any sides with it? I want to take it but Im kinda nervous.

 

[ksharp01]

Just peeping in and checkin on you.........and looking good as always!

 

[the-short-one]

Hi ShortOne,

Is that melanotan you are taking?
I bought a large supply of it. Took one full syringe full (diabetic) when I first got it. It made me feel quesy so I got scared and did not take it again. Let a whole vial waste. I think I took to much. Do you have any sides with it? I want to take it but Im kinda nervous.

no - I"m taking melatonin to help me sleep.

Did you bother to do any research on dosages for Melanotan? Side effects? If you had you would know the answers to why you felt that way.

NEVER take anything unless you've done research on it first. Side effects, dosages, lenght of cycle, other peoples experiences, etc. You can't kill yourself with melanotan, but it only makes sens that you should have known what you were doing before you started taking it.

 

[*Bunny*]

Rope Pulldowns behind head... I also like the rope pulldowns. New exercises make me feel muscles I haven't felt before. this makes me happy.

youre so cute! I get to try these out later... Nice dips gf...

 

[the-short-one]

I just reread my post above and have decided I'm typing like Needto today. lolol Sorry. I'll try and type ssslllloooowwwweeer.

 

[RottenWillow]

anyone remember Rick Valente? He used to swear by rope pulls.


Also, yes PassionFlower large doses of melatonin will cause benign nausea. I read quite a lot of research on it a while back and it has never been shown to be effective as a sleep aid, except in cases of insomnia caused by an upset ciradian rhythm.

 

[the-short-one]

anyone remember Rick Valente? He used to swear by rope pulls.


Also, yes PassionFlower large doses of melatonin will cause benign nausea. I read quite a lot of research on it a while back and it has never been shown to be effective as a sleep aid, except in cases of insomnia caused by an upset ciradian rhythm.

melatonin is a pill. melanotan is a shot. People get them confused.

I'm taking the latter.


actually, melanotan gets me up in the middle of the night with draining sinuses. not a good sleep aid. lol

 

[musclemom]

Checking in, too. I get quiet when life gets in the way but I'm rooting for you every day!

 

[Sassy69]

Luv The Dress!!!!!!!!!!!!!!!!!!!!!!!!!!!

 

[jenscats5]

Rockin' that new avi girlie!!

 

[Miss24k]

Wow woman, love that avi, sexy legs!!!!!

Just dropping in to see how the prep is going.

 

[the-short-one]

April 24, 2007

Supps:

Winny, 3mg
GH, 2iu
Var, 7.5mg
Glucorell
PureCee
fat burner w/ephedra
Alcar
Neurogenex
P7 Orange before bed
green tea
Melatonin before bed




Meal One
3 egg whites
2 Whole eggs
1/2 cup cooked brown rice
water



Meal Two
2 tbsp pb
water


Meal Three
3 tbsp pb

water


Meal Four
5 oz grilled tuna steak
2 cups green beans
water

Meal Five
Extended release shake 40 grams of Casein/whey protein (GNC Pro Performance Vanilla Caramel) - added 1 tsp Fiber-sure.
1 glucorell
50g sweet potato
water


Meal Six
Extended release shake 40 grams of Casein/whey protein (GNC Pro Performance Vanilla Caramel) in water + 1 tbsp almond butter
1 PureCEE
2 Glucorell
----------------------
AM CARDIO
HIIT Intervals
10 cycles of 45 seconds on W/90 seconds recovery
+ 5minute warmup/5 minute cool down

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

PM WORKOUT

HAMS AND CALVES - 4 sets on each - 5 TUT - 6-8 reps
Stiff leg deads(use a cardio step to prop the toes up)
1 x 8/65lb dbs
1 x 8/75lb dbs
1 x 7/90lb dbs
1 x 6/100lb dbs - yay! I thought I was going to pass out, but yay!

Leg Press - feet very high - to the edges and toes out a bit.....push from your HEELS
1 x 8/220
1 x 7/240
2 x 6/260 barely made the last one - got the shakes really bad by the 2nd rep


Seated Leg Curls
1 x 8/135
1 x 8/150
1 x 7/165
1 x 6/180 - barely. lol my butt hurts.

Lying Leg Curls - prop on elbows when you do it but make sure you keep your hips down into the padding at all times
1 x 8/70
1 x 8/80
2 x 6/90


WIDE STANCE Smith Squats - feet a bit in front - take a wide powerlifting stance - push from heels - deep reps not ATF but below parallel
4 x 6/160 + bar weight

leg shakes really bad, but I could really feel this deep in my glutes.

Standing Calf Machine
1 x 8/150
1 x 8/180
2 x 6/200

 

[the-short-one]

Wow woman, love that avi, sexy legs!!!!!

Just dropping in to see how the prep is going.

Hi, Girlie! Nice back.

 

[The Shadow]

GREAT JOB!!!!!



Again - my DSL is out more then it is working these days, but everything looks fantastic.

 

[que_66]

I love the new avi!

Ok dumb question:
Did you pull the dress up to show the freakin awesome legs of yours or is the dress one of the form-fitting ones that is now too tight over the legs?

 

[Miss24k]

Hi, Girlie! Nice back.

Thank you, I'm working on it. 6 more weeks for me.

 

[the-short-one]

I love the new avi!

Ok dumb question:
Did you pull the dress up to show the freakin awesome legs of yours or is the dress one of the form-fitting ones that is now too tight over the legs?

The dress is longer, and Jeff asked me to pull it up so he could see my legs. I didn't realize how dam big they looked until I saw this pic. lolol holy cow, I'm sturdy.

 

[the-short-one]

Thank you, I'm working on it. 6 more weeks for me.

btw, is that really you in your avi?




lolol

 

[Miss24k]

btw, is that really you in your avi?




lolol

No actually it's my twin, she has a nicer back. LMAO

 

[the-short-one]

No actually it's my twin, she has a nicer back. LMAO

I get that same questions via PM's. I tell people it's my mother.

 

[the-short-one]

April 25, 2007

Supps:

NPP, 20mg
EQ, 10mg
Winny, 3mg
GH, 2iu
Var, 7.5mg
Glucorell
PureCee
fat burner w/ephedra
Alcar
Neurogenex
P7 Orange before bed
green tea
Melatonin before bed




Meal One
3 egg whites
2 Whole eggs
1/2 cup cooked brown rice
1 cup green beans
water



Meal Two
2 tbsp raw almond butter
water


Meal Three
2 tbsp raw almond butter

water


Meal Four
6 oz grilchicken breast
2 cups brocolli/cauliflower mix
water

Meal Five
Extended release shake 40 grams of Casein/whey protein (GNC Pro Performance Vanilla Caramel) - added 1 tsp Fiber-sure.
water


Meal Six will be:
Extended release shake 40 grams of Casein/whey protein (GNC Pro Performance Vanilla Caramel) in water + 1 tbsp raw almond butter
1 PureCEE
2 Glucorell
----------------------
PM CARDIO

60 minutes steady state on treadmill @ full incline. 3.0 mph.


-----------

did my cardio early tonight. I've been playing around with my diet a little while still staying within calorie/macro range set by S. A little variety helps.

macros today:
1573 cals
46% protein/18% carbs/34% fat
189g protein/73g carbs/62g fat

yesterday was:
1630 cals
43% protein/20% carbs/35% fat
176g protein/89g carbs/67g fat

 

[smbdybldr]

nice avi

 

[bostongirl2you]

The dress is longer, and Jeff asked me to pull it up so he could see my legs. I didn't realize how dam big they looked until I saw this pic. lolol holy cow, I'm sturdy.

OMG.... my jaw hit the floor! You look freakin amazing

 

[the-short-one]

April 26, 2007

Supps:

Winny, 3mg
GH, 2iu
Var, 7.5mg
Glucorell
PureCee
fat burner w/ephedra
Alcar
Neurogenex
P7 Orange before bed
green tea
Melatonin before bed




Meal One
3 egg whites
2 Whole eggs
1/2 cup cooked brown rice
water



Meal Two
2 tbsp raw almond butter
water


Meal Three
2 tbsp raw almond butter

water


Meal Four
5 oz chicken breast
2 cups brocolli/cauliflower mix
water

Meal Five
Extended release shake 40 grams of Casein/whey protein (GNC Pro Performance Vanilla Caramel) - added 1 tsp Fiber-sure.
1 glucorell
water


Meal Six
60g casein/whey protein in water (BSN Lean Dessert)
1 PureCEE
1 Glucorell
----------------------
AM CARDIO
HIIT Intervals
10 cycles of 45 seconds on W/90 seconds recovery
+ 5minute warmup/5 minute cool down

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

PM WORKOUT

THURSDAY: Shoulders and Arms - 3 sets - 5 TUT - 6-8 reps
2 x 8/12lb dbs
1 x 6/15lb dbs

Incline Front Laterals
3 x 8/12lb dbs

Seated Side Laterals
1 x 8/12lb dbs
2 x 6/15lb dbs

Modified rear laterals
3 x 8/10lb dbs

Seated Db Press......focus on just the bottom 2/3 of the movement - dont lock out at top
2 x 8/25lb dbs
1 x 6/30lb dbs

Incline DB Curls
3 x 8/20lb dbs

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
3 x 8/15lb dbs - single arm

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

.

 

[HiDnGoD]

:lurking:

 

[*Bunny*]

:stalking:

 

[florencia]

Admiring

 

[WonderWoman26]

SUBSCRIBING!

 

[the-short-one]

you guys are silly.

PICTURE TIME!


Weight this AM = 145

 

[the-short-one]

I'm watching Dr. Keith Ablow - they have "Inside Women's BB" on. I'm not happy with the women they've chosen to represent the sport. They definitely went for "manly". I'm a little confused about one of the women up there - she's wearing a figure suit, but they're calling her a bber. lolol

Anyway, they have some masculin wimmins on the show, and Dr. Keith is asking them how they feel about retaining their femininity.

 

[musclemom]

Look at you!!! Look at your BUTT!!!

Wow ... just wow.

 

[the-short-one]

Look at you!!! Look at your BUTT!!!

Wow ... just wow.

I like my butt, too.

I was worried that this was going to be really hard - doing 2 shows back to back...but I think it's going to be easier this time around. I'm a lot closer and I don't have that big obstacle of learning how to pose. My posing still needs work, but I'm not stressed about it like I was last time.

 

[*Bunny*]

You are absolutely leaner in the upper & abs... the lower the cuts are more pronounced .. they were there in the other pics and I was impressed, but I went & compared with pics from page 19 ( i think)
did you do side by sides?? You look great!

 

[the-short-one]

You are absolutely leaner in the upper & abs... the lower the cuts are more pronounced .. they were there in the other pics and I was impressed, but I went & compared with pics from page 19 ( i think)
did you do side by sides?? You look great!

I can do that for you. Give me a sec...

 

[Miss24k]

Your ass looks great!

:envious:

 

[the-short-one]

 

[the-short-one]

Your ass looks great!

:envious:

thanks!

 

[The Shadow]

What was the scale weight in the "before" pics in these sets??


Absolute improvement in all areas....WELL DONE!!

 

[the-short-one]

What was the scale weight in the "before" pics in these sets??


Absolute improvement in all areas....WELL DONE!!

147. 2lb difference from last week.

 

[Sassy69]

I was gonna suggest (and it looks like you're already doing it if even unconsciously) that you don't need to stick your rear leg out so wide on the rear shots - ass is coming in nice & tight.

I think its easier to do multiple shows back to back because you've already got your initial 16 or whatever weeks of prep for the first one, plus avoiding heavy rebound and further conditioning for the 2nd + ones. It gets a little gnarly if you do like 6 shows over 3 months - but within 4 weeks or so, its definitely getting additional bang for the original 16 weeks.

And ANY show will be easier than your first show - because "how you do a show" and knowing what you need to know for the show (posing) is no longer new - you have the experience and feedback under your belt so you can now tweak what you have vs. just getting the baseline in.

I bet you will just enjoy the shit out of the next one!

 

[MUNECA8599]

147. 2lb difference from last week.

You look fabulous. Side by side you can definitely see the leanness, cuts and progress. You inspire me, like the rest of the ladies here! NICE JOB.

 

[florencia]

Hija de la chingada!!!!
Translation in sweet voice, awe, nice envy (if it exists )
Son of a Beeeeatch!!!
You are just too grand (in admiration) to be shorty!!!
Damn!!!! You are....hot!!
Great Job!!!

 

[smbdybldr]

awsome job!!!

 

[the-short-one]

I was gonna suggest (and it looks like you're already doing it if even unconsciously) that you don't need to stick your rear leg out so wide on the rear shots - ass is coming in nice & tight.

I think its easier to do multiple shows back to back because you've already got your initial 16 or whatever weeks of prep for the first one, plus avoiding heavy rebound and further conditioning for the 2nd + ones. It gets a little gnarly if you do like 6 shows over 3 months - but within 4 weeks or so, its definitely getting additional bang for the original 16 weeks.

And ANY show will be easier than your first show - because "how you do a show" and knowing what you need to know for the show (posing) is no longer new - you have the experience and feedback under your belt so you can now tweak what you have vs. just getting the baseline in.

I bet you will just enjoy the shit out of the next one!

damn, I hope so. You should book a flight and come stay with us!

I booked a suite at www.platinumhotel.com yesterday. I need to book another one today, because I have a couple more people coming from my gym. All competitors! I'm sooooo looking forward to a massage and a big pancake breakfast.

 

[jenscats5]

I'm watching Dr. Keith Ablow - they have "Inside Women's BB" on. I'm not happy with the women they've chosen to represent the sport. They definitely went for "manly". I'm a little confused about one of the women up there - she's wearing a figure suit, but they're calling her a bber. lolol

Anyway, they have some masculin wimmins on the show, and Dr. Keith is asking them how they feel about retaining their femininity.

The looks on the audience's faces when Nicole walked out was funny.....

 

[the-short-one]

The looks on the audience's faces when Nicole walked out was funny.....

I have to say, though - that Nicole Bass spoke intelligently and seemed genuine. I liked her.

 

[jenscats5]

I have to say, though - that Nicole Bass spoke intelligently and seemed genuine. I liked her.

Yes she did - she had some very good comments to that one girl's mother....

 

[smbdybldr]

new avi?

 

[the-short-one]

new avi?

I get bored easy.

 

[the-short-one]

April 27, 2007

Supps:

Winny, 3mg
GH, 2iu
Var, 7.5mg
Glucorell
PureCee
fat burner w/ephedra
Alcar
Neurogenex
P7 Orange before bed
green tea
Melatonin before bed




Meal One
3 egg whites
2 Whole eggs
1/2 cup cooked brown rice
water



Meal Two
2 tbsp raw almond butter
water


Meal Three
2 tbsp raw almond butter

water


Meal Four
5 oz chicken breast
2 cups brocolli/cauliflower mix
1 package of zero calorie miracle noodles!
water

Meal Five
40 g casein/whey protein in water (BSN Lean Dessert) - added 1 tsp Fiber-sure.
1 glucorell
water


Meal Six
40g whey/casein protein = GNC Properformance PM protein - vanilla caramel w/water.
1 tbsp chocolate pb. mmmmm
1 PureCEE
1 Glucorell
----------------------

AM CARDIO
HIIT Intervals
10 cycles of 45 seconds on W/90 seconds recovery
+ 5minute warmup/5 minute cool down

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

PM WORKOUT


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


Weighted Step ups
4 x 6/115

Leg extensions - ALL SETS TOES TURNED IN
1 x 8/130
3 x 6/150

Lunges - 10 strides per leg
4 x 10/95

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
2 x 8/135
2 x 7/155
1 x 6/155

Seated Calf Raises
4 x 8/70 + machine weight


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

Weird stuff happened after this workout. My legs stopped working. lol I tried to walk, but my legs had a mind of their own and things just weren't going in the sequence they should have. then I got the shakes really bad and couldn't stop, so sat down for 20 minutes to let it pass. It really creeped me out.


Plus - I felt like a big for not being able to walk right.

 

[*Bunny*]

Great job TSO.

 

[jenscats5]

Is that a sign of a good workout when you can't walk??

Thanks for the BSN Cinnamon roll PP suggestion!! I LOOOOOVE it!! 1 scoop of that + 1 scoop of Choc. casein = MMMMMMMMMMMMMMMMMMM


And this chocolate PB?? All natural?? From Target you say?

 

[ck2006]

Love the new pics, and the new avi!

 

[que_66]

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......

 

[superqt4u2nv]

What chocolate PB????????

 

[florencia]

Sweet heart!!! for not being able to walk???? Plz.....
You must mean I felt damn proud...
I wish I could relate!!!!

 

[the-short-one]

What chocolate PB????????

Target! Archer Farms brand. It has evaporated cane juice in it - but otherwise, it's okey dokey. 180 cals for 2 tbsp.

yummmmy.

 

[the-short-one]

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......

I do the same thing. I think I look at more nekkid women than jeff does...or at least I hope so. lolol

 

[the-short-one]

Sweet heart!!! for not being able to walk???? Plz.....
You must mean I felt damn proud...
I wish I could relate!!!!

I didn't really lift all that heavy - my legs just gave out. lol kinda gave me the willys.

 

[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.