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I
Ilk
Guest
OH WOW!!!! TSO... You look superlicious... Yummylicious!!! wow... Please can I touch your body when I see you??? specially those abs..... Maybe a little squeeze of your tush too.....
Short1's Road to the USA's. The "Quest to get my bum lean" thread.
- Thread starter the-short-one
- Start date
Ilk said:
yeah, baby.
give me some squeezin'.
I
Ilk
Guest
the-short-one said:yeah, baby.
give me some squeezin'.
Oooouuu!!!!! CAN'T WAIT!!!!
S....QQQQQQQUEEEEEEEZZZZZZZZZZZZZZZZZZZZZIN' the Boooooootayyyy!!
T
The Shadow
Guest
whatthe??
damn
damn
You only have yourself to blaim you went and sculpted an ass so beautiful not even your lady can hold herself back from touching that tush.The Shadow said:
I
Ilk
Guest
Uh huh qt...
I'll be squeezin' that tush soon....
lucky memememememememememe!!!!!!!!!!!!!!!!!!!!
I'll be squeezin' that tush soon....
lucky memememememememememe!!!!!!!!!!!!!!!!!!!!
*going to take a cold shower*
You guys are too much!
You guys are too much!
I think I'm going to have a good time in Vegas.
Oh you are I plan on squezzing that tush too.the-short-one said:I think I'm going to have a good time in Vegas.
Ilk and I on either side a cheek in had 
pictures of THAT.
T
The Shadow
Guest
GIANT SET WEEK
3 cycles of each
4-6 reps each set
4 TUT
2 minutes rest between giant sets(3 min if needed on legs)
Leg extensions - feet neutral
Walking Lunges
Lying Leg Curls - feet neutral
Stiff Deads
Standing Calf Raises
Dumbbell Squats
Tuesday Back:
Seated Rows - overhand shoulder width grip
Incline DB Shrugs
Chins - wide grip weight assist
Stiff Arm Pulldowns
Weights Hypers
Wednesday Chest:
High Cable xovers
Flat DB bench press
Incline Flyes
Low Cable xovers
Incline DB Press
Thursday Shoulders
Seated Machine Press
Seated side laterals
Cable upright rows with rope attachment
Incline Front laterals
Seated Machine Press(yes again - 2 weeks ago wasnt a typo
)
Friday Arms
Incline Curls
Dips
Preacher DB curls(both arms simul)
Pushdowns - straight bar - shoulder width grip
High Pulley cable curls (like a 2x bicep pose)
DB kickbacks
ABS - STRAIGHT SETS 4 sets 12-15 reps TUT = 6
M, W, F
DAY 1:
Weighted Cable Crunches
Hanging leg raises
Decline crunches
DAY 2
INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT
Day 3 - REPEAT OF DAY 1
CARDIO PLAN:
Mon Wed Fri Sun - 40 minutes steady state
Elliptical Trainer
Incline Treadmill
Stair Climber
Tues Th, Sat
HIIT sprints - on FLAT TREADMILL - use speed ONLY as intensity modulator
15 cycles 30 sec on and 60 sec off
Diet - no changes
T3 - increase by 25 mcg for the week AGAIN
Clenbuterol - 80 mcg per day in 4 dosings
3 cycles of each
4-6 reps each set
4 TUT
2 minutes rest between giant sets(3 min if needed on legs)
Leg extensions - feet neutral
Walking Lunges
Lying Leg Curls - feet neutral
Stiff Deads
Standing Calf Raises
Dumbbell Squats
Tuesday Back:
Seated Rows - overhand shoulder width grip
Incline DB Shrugs
Chins - wide grip weight assist
Stiff Arm Pulldowns
Weights Hypers
Wednesday Chest:
High Cable xovers
Flat DB bench press
Incline Flyes
Low Cable xovers
Incline DB Press
Thursday Shoulders
Seated Machine Press
Seated side laterals
Cable upright rows with rope attachment
Incline Front laterals
Seated Machine Press(yes again - 2 weeks ago wasnt a typo
)Friday Arms
Incline Curls
Dips
Preacher DB curls(both arms simul)
Pushdowns - straight bar - shoulder width grip
High Pulley cable curls (like a 2x bicep pose)
DB kickbacks
ABS - STRAIGHT SETS 4 sets 12-15 reps TUT = 6
M, W, F
DAY 1:
Weighted Cable Crunches
Hanging leg raises
Decline crunches
DAY 2
INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT
Day 3 - REPEAT OF DAY 1
CARDIO PLAN:
Mon Wed Fri Sun - 40 minutes steady state
Elliptical Trainer
Incline Treadmill
Stair Climber
Tues Th, Sat
HIIT sprints - on FLAT TREADMILL - use speed ONLY as intensity modulator
15 cycles 30 sec on and 60 sec off
Diet - no changes
T3 - increase by 25 mcg for the week AGAIN
Clenbuterol - 80 mcg per day in 4 dosings
oh, boy.
I just realized I forgot to log Friday in. duh. 
OK.
June 22, 2007 - Weight = 137
Supps:
Clenbuterol, 20mcg x 2
W I N NY, 3mg
G H - , 2iu
Anavar , 10mg split am/pm
T-3, 100mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
Meal One = 246 cals (48g/12g/0g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops)
1 glucorell
Meal Two = 235 cals (20g/13g/10g)
3 egg whites
1/4 cup egg whites
1/2 cup brown rice
crystal light
Meal Three = 262 cals (39g/8g/8g)
4 oz chicken breast
1 cup broc
1/2 cup chopped cilantro
package of zero calorie miracle noodles
1 tsp hot pepper sauce
crystal light
Meal Four = 190 cals (8g/6g/16g)
2 tbsp anpb
Meal Five = 226 cals (40g/11g/3g)
40 grams casein/whey protein mix(GNC Pro Performance chocolate) in water
50 g frozen grapes
water
Meal Six =
40 grams casein/whey protein mix(GNC Pro Performance chocolate) in 6 oz ff milk
1 tbsp anpb
1 glucorell
1 CEE
--------------------
AM CARDIO
Steady state stepper - 45 minutes
ABS
SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET
PM WORKOUT
Dips - torso upright - 5TUT
1 X 10
2 X 8
1 X 7.5
Pushdowns - shoulder width
3 x 10/60
Incline Curls
3 x 10/15lb dbs
Db Preacher Curls
3 x 10/15lb dbs
Overhead DB extensions
3 x 10/30
Cable curls - 4 inch grip between pinkies
3 x 10/60
....was feeling a little tired and unmotivated on Friday - as you can see by my numbers. lol I went to bed early, though - and woke up feeling good on Saturday.
---
diet was the same this weekend except for Saturday night. Andy and Rich came over to visit and spent most of the day. Bachelors. lol I had a big package of frozen Mahi in the freezer, so Andy and rich cooked dinner!! yeah, baby. I had 6 oz of grilled fish with some brocolli for meal #5. Food tastes really good when someone else cooks for you.
I had extensions put in my hair this weekend. It's long. lol I need to get it cut/shaped tomorrow - put some more layers into it so I don't look like Cher.
I'm driving to Prescott after cardio tomorrow to pick up Mitchie the Kid. Yay! FINALLY. I have hated being away from him. I'll stay up there for the night and then drive back Tuesday.
OK.June 22, 2007 - Weight = 137
Supps:
Clenbuterol, 20mcg x 2
W I N NY, 3mg
G H - , 2iu
Anavar , 10mg split am/pm
T-3, 100mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
Meal One = 246 cals (48g/12g/0g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops)
1 glucorell
Meal Two = 235 cals (20g/13g/10g)
3 egg whites
1/4 cup egg whites
1/2 cup brown rice
crystal light
Meal Three = 262 cals (39g/8g/8g)
4 oz chicken breast
1 cup broc
1/2 cup chopped cilantro
package of zero calorie miracle noodles
1 tsp hot pepper sauce
crystal light
Meal Four = 190 cals (8g/6g/16g)
2 tbsp anpb
Meal Five = 226 cals (40g/11g/3g)
40 grams casein/whey protein mix(GNC Pro Performance chocolate) in water
50 g frozen grapes
water
Meal Six =
40 grams casein/whey protein mix(GNC Pro Performance chocolate) in 6 oz ff milk
1 tbsp anpb
1 glucorell
1 CEE
--------------------
AM CARDIO
Steady state stepper - 45 minutes
ABS
SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET
PM WORKOUT
Dips - torso upright - 5TUT
1 X 10
2 X 8
1 X 7.5
Pushdowns - shoulder width
3 x 10/60
Incline Curls
3 x 10/15lb dbs
Db Preacher Curls
3 x 10/15lb dbs
Overhead DB extensions
3 x 10/30
Cable curls - 4 inch grip between pinkies
3 x 10/60
....was feeling a little tired and unmotivated on Friday - as you can see by my numbers. lol I went to bed early, though - and woke up feeling good on Saturday.
---
diet was the same this weekend except for Saturday night. Andy and Rich came over to visit and spent most of the day. Bachelors. lol I had a big package of frozen Mahi in the freezer, so Andy and rich cooked dinner!! yeah, baby. I had 6 oz of grilled fish with some brocolli for meal #5. Food tastes really good when someone else cooks for you.
I had extensions put in my hair this weekend. It's long. lol I need to get it cut/shaped tomorrow - put some more layers into it so I don't look like Cher.
I'm driving to Prescott after cardio tomorrow to pick up Mitchie the Kid. Yay! FINALLY. I have hated being away from him. I'll stay up there for the night and then drive back Tuesday.
Sassy69 said:
I'm a midget Cher. lol
Sassy69 said:
...and that reminds me of a story.
I dressed as an angel (more like a hooker angel - 7 platform heels, wings, and a white mini dress) for Halloween a couple of years ago. I looked pretty damn good, and won 2 costume contests ($400!).
Went to a bar that my friends work at to listen to a band. The lead singers girlfriend was there at the bar and she was a total bitch. ...and dressed as a devil.
lolol That hooker tried to hit me! I made a comment about how I thought the singer sucked (didn't know she was attached to him) and she came unglued. Out of no where a fist comes flying at me. I ducked and she hit the old guy next to me.It was classic, really. The devil and the angel in combat, and in hooker heels. Being the classy woman that I am, I didn't try to fight with her . I knew I'd just fall on my ass in those big shoes and make a fool of myself, anyway.
The bouncers threw her out. I took her bar stool.
...and i was reminded of this whole story because my best friend went dressed as Cher. In big ass shoes.
In big ass shoes.
Sassy69
New member
Awesome stories! My problem w/ the big shoes is that I tend to be just tall enough that the only people at my height in the bar are the queens - i.e the transvestites.. (Ft Lauderdale days obviously ...) Otherwise you only get the guys looking for a dominitrix... eh... not really what I was looking for....
Yeah need to date taller mens. I am almost 5'6 seeing a guy now that is 6'5 I never have to worry about how high my heals are.Sassy69 said:
at Shorty's story. I meet a girl this weekend you would tower over she is 4'11
I
Ilk
Guest
superqt4u2nv said:Yeah need to date taller mens. I am almost 5'6 seeing a guy now that is 6'5 I never have to worry about how high my heals are.
I know that feeling!
Its so nice to wear high heels and not worry!!
4'11... Awww.....
the-short-one said:...and that reminds me of a story.
I dressed as an angel (more like a hooker angel - 7 platform heels, wings, and a white mini dress) for Halloween a couple of years ago. I looked pretty damn good, and won 2 costume contests ($400!).
Went to a bar that my friends work at to listen to a band. The lead singers girlfriend was there at the bar and she was a total bitch. ...and dressed as a devil.
It was classic, really. The devil and the angel in combat, and in hooker heels. Being the classy woman that I am, I didn't try to fight with her . I knew I'd just fall on my ass in those big shoes and make a fool of myself, anyway.
The bouncers threw her out. I took her bar stool.
Funny story girl. Keep up the great work girl!
I
Ilk
Guest
I've thrown the stool at her...
silly moo she is....
keep it tight and ready for me TSO... have a great day..
silly moo she is....
keep it tight and ready for me TSO... have a great day..
I am going to keep a pocket full of quarters in vegas not for the slots but to bounce off Shorty's booty
June 25, 2007
Supps:
N P P, 20mg
E Q, 10 mg
Clenbuterol, 20mcg x 4
W I N NY, 3mg
G H - , 2iu
Anavar , 10mg split am/pm
T-3, 125mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
On the road today - meals were a little different.
Meal One =
3 egg whites
1/4 cup egg whites
1/2 cup brown rice
Meal Two = 235 cals (20g/13g/10g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops) + fiber sure
1 glucorell
Meal Three =
4 oz chicken breast
1 cup broc
Meal Four
2 tbsp anpb
Meal Five = 226 cals (40g/11g/3g)
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in water
1/2 apple
water
Meal Six = @ mom's house
6 oz lean buffalo steak, grilled (180 cals/3 g fat/40g protein)
grilled mushrooms/peppers
1 CEE
--------------------
AM CARDIO
Steady state treadmill @ full incline/4mph - 40 minutes
ABS - 4 sets 12-15 reps TUT = 6
Weighted Cable Crunches
Hanging leg raises
Decline crunches
the hanging leg raises were HARD! 6TUT was a challenge
PM WORKOUT
GIANT SUPERSET
3 cycles of each
4-6 reps each set
4 TUT
2 minutes rest between giant sets
Leg extensions - feet neutral
Walking Lunges
Lying Leg Curls - feet neutral
Stiff Deads
Standing Calf Raises
Dumbbell Squats
I changed the weight around on each exercise and every set (and didn't write it down last night) - so I'm not going to try and remember them all. I will tell you that I had to sit down between the 2nd and 3rd set because I was pretty sure I was going to pass out. (took 3 minutes between #2 & #3) I also had to sit down after I was done for about 10 minutes. Wobbly legs and feeling like I was going to puke. Good workout. lolol
Supps:
N P P, 20mg
E Q, 10 mg
Clenbuterol, 20mcg x 4
W I N NY, 3mg
G H - , 2iu
Anavar , 10mg split am/pm
T-3, 125mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
On the road today - meals were a little different.
Meal One =
3 egg whites
1/4 cup egg whites
1/2 cup brown rice
Meal Two = 235 cals (20g/13g/10g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops) + fiber sure
1 glucorell
Meal Three =
4 oz chicken breast
1 cup broc
Meal Four
2 tbsp anpb
Meal Five = 226 cals (40g/11g/3g)
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in water
1/2 apple
water
Meal Six = @ mom's house
6 oz lean buffalo steak, grilled (180 cals/3 g fat/40g protein)
grilled mushrooms/peppers
1 CEE
--------------------
AM CARDIO
Steady state treadmill @ full incline/4mph - 40 minutes
ABS - 4 sets 12-15 reps TUT = 6
Weighted Cable Crunches
Hanging leg raises
Decline crunches
the hanging leg raises were HARD! 6TUT was a challenge
PM WORKOUT
GIANT SUPERSET
3 cycles of each
4-6 reps each set
4 TUT
2 minutes rest between giant sets
Leg extensions - feet neutral
Walking Lunges
Lying Leg Curls - feet neutral
Stiff Deads
Standing Calf Raises
Dumbbell Squats
I changed the weight around on each exercise and every set (and didn't write it down last night) - so I'm not going to try and remember them all. I will tell you that I had to sit down between the 2nd and 3rd set because I was pretty sure I was going to pass out. (took 3 minutes between #2 & #3) I also had to sit down after I was done for about 10 minutes. Wobbly legs and feeling like I was going to puke.
Good workout. lolol
June 26, 2007
Supps:
Clenbuterol, 20mcg x 4
W I N NY, 3mg
G H - , 2iu
Anavar , 10mg split am/pm
T-3, 125mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
On the road today - meals were a little different.
Meal One =
6 oz buffalo steak w/green,red,yellow peppers
1/4 cup rice
Meal Two = 235 cals (20g/13g/10g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops) + fiber sure
1 glucorell
Meal Three =
4 oz chicken breast
1 cup broc
Meal Four
2 tbsp anpb
Meal Five = 226 cals (40g/11g/3g)
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in water
1/2 apple
water
Meal Six =
Fage yogurt, 2 cups (260 cals/0 fat/18g carbs/44 g protein) + a little splenda
1 tbsp almond butter before bed
1 CEE
--------------------
AM CARDIO
sprint intervals on the treadmill. 15 cycles - 30 second sprints w/60 second recovery. sprint speed = 10mph for the first 10, then 11 mph for the last 5. recovery speed = 4.
those 11 mph sprints about killed me. I'll make myself puke this week. I swear.
PM WORKOUT
GIANT SUPERSET
3 cycles of each
4-6 reps each set
4 TUT
2 minutes rest between giant sets
Seated Rows - overhand shoulder width grip
3 x 6/120
Incline DB Shrugs
3 x 6/60lb dbs
Chins - wide grip weight assist
3 x 6/50lb assist
Stiff Arm Pulldowns
3 x 6/60
Weights Hypers
3 x 6/35lb plate
Mitch went to the gym with me tonight. We sprinted between each exercise. lol the chin assist is upstairs, so I ran 6 flights tonight (after I did my 3 supersets, Mitch did 3. lol He shrugged 10lb dbs and did chins standing on the knee rest with 30lb assist. I think he weighs a little over 40lbs.)
I was sweaty and out of breath after we were done, but it felt good and we had fun doing it together.
Supps:
Clenbuterol, 20mcg x 4
W I N NY, 3mg
G H - , 2iu
Anavar , 10mg split am/pm
T-3, 125mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
On the road today - meals were a little different.
Meal One =
6 oz buffalo steak w/green,red,yellow peppers
1/4 cup rice
Meal Two = 235 cals (20g/13g/10g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops) + fiber sure
1 glucorell
Meal Three =
4 oz chicken breast
1 cup broc
Meal Four
2 tbsp anpb
Meal Five = 226 cals (40g/11g/3g)
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in water
1/2 apple
water
Meal Six =
Fage yogurt, 2 cups (260 cals/0 fat/18g carbs/44 g protein) + a little splenda
1 tbsp almond butter before bed
1 CEE
--------------------
AM CARDIO
sprint intervals on the treadmill. 15 cycles - 30 second sprints w/60 second recovery. sprint speed = 10mph for the first 10, then 11 mph for the last 5. recovery speed = 4.
those 11 mph sprints about killed me.
I'll make myself puke this week. I swear.PM WORKOUT
GIANT SUPERSET
3 cycles of each
4-6 reps each set
4 TUT
2 minutes rest between giant sets
Seated Rows - overhand shoulder width grip
3 x 6/120
Incline DB Shrugs
3 x 6/60lb dbs
Chins - wide grip weight assist
3 x 6/50lb assist
Stiff Arm Pulldowns
3 x 6/60
Weights Hypers
3 x 6/35lb plate
Mitch went to the gym with me tonight. We sprinted between each exercise. lol the chin assist is upstairs, so I ran 6 flights tonight (after I did my 3 supersets, Mitch did 3. lol He shrugged 10lb dbs and did chins standing on the knee rest with 30lb assist. I think he weighs a little over 40lbs.)
I was sweaty and out of breath after we were done, but it felt good and we had fun doing it together.
T
The Shadow
Guest
Well Done S.
I know the workuts are tough...legs especially.....but in 2 weeks - your condition will have improved 10%.
I know the workuts are tough...legs especially.....but in 2 weeks - your condition will have improved 10%.
I
Ilk
Guest
Ello sista S...
have a great day sugar....
have a great day sugar....
I
Ilk
Guest
OMG... I just saw your avi...
W
O
W!!!!!!!!!!!!!!!!
W
O
W!!!!!!!!!!!!!!!!
The Shadow said:
I'm not complaining. I felt like vomitting, but that was a good thing.
lol I know I've given it my all when I feel that way.
Ilk said:
LOL - I just realized you quoted me.
Keep flirting with me like this and we'll have some good stories to tell when we get back from Vegas.
Nice avi Shorty and that profile pic
MUNECA8599
New member
Sweet avi. Nice color on you. 
red is a good color for me. I don't know why I didn't get a red posing suit. My suits are turquoise this time around. Still a good color for me.
My suits are turquoise this time around. Still a good color for me.
June 27, 2007
Supps:
Clenbuterol, 20mcg x 4
W I N NY, 3mg
G H - , 2iu
Anavar , 10mg split am/pm
T-3, 125mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
Yohimburn smeared all over my bottom 1/2
Meal One =
2 eggs + 1/2 cup egg whites
1/4 cup rice
Meal Two = 235 cals (20g/13g/10g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops) + fiber sure
1 glucorell
Meal Three =
Fage yogurt, 2 cups (260 cals/0 fat/18g carbs/44 g protein) + a little splenda
1 glucorel
Meal Four
2 tbsp anpb
Meal Five = 226 cals (40g/11g/3g)
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in water
handful of frozen grapes
water
Meal Six =
6oz buffalo steak
1 cup broc
1 tbsp almond butter before bed
1 CEE
--------------------
AM CARDIO
steady state cardio on eliptical - 40 minutes w/ramp at 16, level 10
(took my portable DVD player and watched the 2006 USA prejudging while I cardio'd. Heather Policky = HUGE.)
PM WORKOUT - superset x 3. 4TUT. 2 minute rest between sets.
High Cable xovers
3 x 6/60tw
Flat DB bench press
1 x 6/40 lb dbs
2 x 4/50lb dbs
Incline Flyes
1 x 4/30lb dbs
1 x 4/25lb dbs
1 x 6/20lb dbs
Low Cable xovers
3 x 6/40tw
Incline DB Press
3 x 6/35lb dbs
-----------------------
friends at the gym remarked on how sunken in my face in getting. lol backhanded compliments! love them. I made my shake in the blender with ice - it tasted really good, but dropped my body temp so fast that I had to get under my covers and shiver until it came back to normal. lol Same thing happened with the handful of frozen grapes. Hypothermia.
On the flip side, I had a cup of coffee this morning and sweated my ass of after. I walk around all day feeling like I have a fever. Clenbuterol.
Supps:
Clenbuterol, 20mcg x 4
W I N NY, 3mg
G H - , 2iu
Anavar , 10mg split am/pm
T-3, 125mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
Yohimburn smeared all over my bottom 1/2
Meal One =
2 eggs + 1/2 cup egg whites
1/4 cup rice
Meal Two = 235 cals (20g/13g/10g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops) + fiber sure
1 glucorell
Meal Three =
Fage yogurt, 2 cups (260 cals/0 fat/18g carbs/44 g protein) + a little splenda
1 glucorel
Meal Four
2 tbsp anpb
Meal Five = 226 cals (40g/11g/3g)
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in water
handful of frozen grapes
water
Meal Six =
6oz buffalo steak
1 cup broc
1 tbsp almond butter before bed
1 CEE
--------------------
AM CARDIO
steady state cardio on eliptical - 40 minutes w/ramp at 16, level 10
(took my portable DVD player and watched the 2006 USA prejudging while I cardio'd. Heather Policky = HUGE.)
PM WORKOUT - superset x 3. 4TUT. 2 minute rest between sets.
High Cable xovers
3 x 6/60tw
Flat DB bench press
1 x 6/40 lb dbs
2 x 4/50lb dbs
Incline Flyes
1 x 4/30lb dbs
1 x 4/25lb dbs
1 x 6/20lb dbs
Low Cable xovers
3 x 6/40tw
Incline DB Press
3 x 6/35lb dbs
-----------------------
friends at the gym remarked on how sunken in my face in getting. lol backhanded compliments! love them. I made my shake in the blender with ice - it tasted really good, but dropped my body temp so fast that I had to get under my covers and shiver until it came back to normal. lol Same thing happened with the handful of frozen grapes. Hypothermia.
On the flip side, I had a cup of coffee this morning and sweated my ass of after. I walk around all day feeling like I have a fever. Clenbuterol.
T
The Shadow
Guest
Good job S.
A GREAT sign is that you are, in general, colder.
Give me a scale wight when you can.
A GREAT sign is that you are, in general, colder.
Give me a scale wight when you can.
The Shadow said:
I woke up this morning @ 139. I'm going in the wrong direction. lol I'm not holding any water - I can actually see more veins in my quads than I did before, and my butt is looking leaner.
J
jenscats5
Guest
Hiya Shorty! Just caught up on your log & you're doing/looking amazing....I like the red & the turquoise suits on you.....We need pics of the hair!
sorry - I'm having some internet connection issues. I have satelite and it sucks. Next week, I'm going to get a broadband card so I can surf anywhere. lol
also - I keep forgetting to log abs. On Wednesday, I did:
INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT
June 28, 2007
Supps:
N P P, 20mg
E Q, 10mg
Clenbuterol, 20mcg x 4
W I N NY, 3mg
G H - , 2iu
Anavar , 10mg split am/pm
T-3, 125mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
Yohimburn smeared all over my bottom 1/2
Meal One =
2 eggs + 1/2 cup egg whites
1/4 cup rice
Meal Two = 235 cals (20g/13g/10g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops) + fiber sure
1 glucorell
Meal Three =
Fage yogurt, 2 cups (260 cals/0 fat/18g carbs/44 g protein) + a little splenda
1 glucorel
Meal Four
2 tbsp anpb
Meal Five = 226 cals (40g/11g/3g)
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in water
handful of frozen grapes
water
Meal Six =
6oz buffalo steak
1 cup broc
1 tbsp almond butter before bed
1 CEE
--------------------
AM CARDIO
HIIT on the treadmill. 15 cycles. Recovery @ 4mph/60 seconds. Sprints @10mph/30 seconds for the first 10. 11 mph for the last 5.
PM WORKOUT - SUPERSET 4TUT 2 minute rest between giant sets
Seated Machine Press
3 x 6/70
Seated side laterals
3 x 6/10lb dbs
Cable upright rows with rope attachment
3 x 6/90
Incline Front laterals
3 x 6/10lb dbs
Seated Machine Press
3 x 6/60
also - I keep forgetting to log abs. On Wednesday, I did:
INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT
June 28, 2007
Supps:
N P P, 20mg
E Q, 10mg
Clenbuterol, 20mcg x 4
W I N NY, 3mg
G H - , 2iu
Anavar , 10mg split am/pm
T-3, 125mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
Yohimburn smeared all over my bottom 1/2
Meal One =
2 eggs + 1/2 cup egg whites
1/4 cup rice
Meal Two = 235 cals (20g/13g/10g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops) + fiber sure
1 glucorell
Meal Three =
Fage yogurt, 2 cups (260 cals/0 fat/18g carbs/44 g protein) + a little splenda
1 glucorel
Meal Four
2 tbsp anpb
Meal Five = 226 cals (40g/11g/3g)
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in water
handful of frozen grapes
water
Meal Six =
6oz buffalo steak
1 cup broc
1 tbsp almond butter before bed
1 CEE
--------------------
AM CARDIO
HIIT on the treadmill. 15 cycles. Recovery @ 4mph/60 seconds. Sprints @10mph/30 seconds for the first 10. 11 mph for the last 5.
PM WORKOUT - SUPERSET 4TUT 2 minute rest between giant sets
Seated Machine Press
3 x 6/70
Seated side laterals
3 x 6/10lb dbs
Cable upright rows with rope attachment
3 x 6/90
Incline Front laterals
3 x 6/10lb dbs
Seated Machine Press
3 x 6/60
June 29, 2007
Supps:
Clenbuterol, 20mcg x 4
W I N NY, 3mg
G H - , 2iu
Anavar , 10mg split am/pm
T-3, 125mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
Yohimburn smeared all over my bottom 1/2
Meal One =
2 eggs + 1/2 cup egg whites
1/4 cup rice
Meal Two = 235 cals (20g/13g/10g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops) + fiber sure
1 glucorell
Meal Three =
Fage yogurt, 2 cups (260 cals/0 fat/18g carbs/44 g protein) + a little splenda
1 glucorel
Meal Four
2 tbsp anpb
Meal Five = 226 cals (40g/11g/3g)
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in water
handful of frozen grapes
water
Meal Six =
6oz buffalo steak
1 cup broc
1 tbsp almond butter before bed
1 CEE
--------------------
AM CARDIO
steady state on the stair mill. 40 minutes
PM WORKOUT - SUPERSET 4TUT 2 minute rest between giant sets
Incline Curls
2 x 6/20
1 x 6/15
Dips
3 x 6
Preacher DB curls(both arms simul)
3 x 6/25lb dbs
Pushdowns - straight bar - shoulder width grip
3 x 6/70
High Pulley cable curls (like a 2x bicep pose)
3 x 6/60tw
DB kickbacks
3 x 6/20
Supps:
Clenbuterol, 20mcg x 4
W I N NY, 3mg
G H - , 2iu
Anavar , 10mg split am/pm
T-3, 125mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
Yohimburn smeared all over my bottom 1/2
Meal One =
2 eggs + 1/2 cup egg whites
1/4 cup rice
Meal Two = 235 cals (20g/13g/10g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops) + fiber sure
1 glucorell
Meal Three =
Fage yogurt, 2 cups (260 cals/0 fat/18g carbs/44 g protein) + a little splenda
1 glucorel
Meal Four
2 tbsp anpb
Meal Five = 226 cals (40g/11g/3g)
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in water
handful of frozen grapes
water
Meal Six =
6oz buffalo steak
1 cup broc
1 tbsp almond butter before bed
1 CEE
--------------------
AM CARDIO
steady state on the stair mill. 40 minutes
PM WORKOUT - SUPERSET 4TUT 2 minute rest between giant sets
Incline Curls
2 x 6/20
1 x 6/15
Dips
3 x 6
Preacher DB curls(both arms simul)
3 x 6/25lb dbs
Pushdowns - straight bar - shoulder width grip
3 x 6/70
High Pulley cable curls (like a 2x bicep pose)
3 x 6/60tw
DB kickbacks
3 x 6/20
T
The Shadow
Guest
Great job.
I would have guessed 137ish on the weight.......but I expected this.
Look for the scale to drop a bit by Monday/Tuesday.
We will drop 6-8 pounds on show week.
So - we are only looking at being around 131-133 the week before the show.
I would have guessed 137ish on the weight.......but I expected this.
Look for the scale to drop a bit by Monday/Tuesday.
We will drop 6-8 pounds on show week.
So - we are only looking at being around 131-133 the week before the show.
bostongirl2you
New member
Your new Avi is Haaaaawt!
Just getting caught up on your log! Enjoy the weekend girlie
Just getting caught up on your log! Enjoy the weekend girlie
The Shadow said:
ok. that makes me feel better.
I don't know if my home scale is correct or not. I like the scale at the gym better - I'm always 2 pounds lighter.
lol
^^^ I second this!!! It is VERY NICE to have someone be open and honest about it... especially since I have just recently seen some girls double in size (who were smaller then me a couple of months ago) and yet claim to be "all natural" yeah I am so sure! Either way keep up the good workGymgurl said:
T
The Shadow
Guest
the-short-one said:ok. that makes me feel better.
I don't know if my home scale is correct or not. I like the scale at the gym better - I'm always 2 pounds lighter.
LOLOL
NICE.
I'm not ashamed of what I do - I believe in it and don't really care what anyone thinks. I also feel it's time SOMEONE opens up about it - there are so many women looking for reliable information and not getting it.sbt2082 said:^^^ I second this!!! It is VERY NICE to have someone be open and honest about it... especially since I have just recently seen some girls double in size (who were smaller then me a couple of months ago) and yet claim to be "all natural" yeah I am so sure! Either way keep up the good work
the-short-one said:
Agreed. When I first came on EF several years ago, steroid talk was open for the most part and I got lots of good info. There was tons of people posting about female use and it was really helpful. It seems that, for some reason, lately, those that DO use (and use smart) have gone "underground" and don't talk about their use. Some go so far as denying it.
I think it is actually irresponsible to lie/leave out details about use - especially when you KNOW that some people are looking at your results, your workout plan, your diet. You are leaving out a crucial bit in info! (I am using "you" in the general sense here, not directed towards TSO.)
BUT, as my disclaimer, for some of the newbies reading, steroids did NOT give TSO her results. Steroids were simply one of the tools she used. Steroids will not work unless you give them a suitable environment in which to work. Steroids are not the end-all-be-all answer to all fat loss, show prep, muscle building goals.
T
The Shadow
Guest
GIANT SET WEEK
3 cycles of each
8-10 reps each set
4 TUT
2 minutes rest between giant sets(3 min if needed on legs)
Monday: Legs
Warmup on incline tread - 15 Degrees at 3 mph for 15
ATF Squats
Stiff BARBELL deads
Leg Extensions - toes in
Leg Curls - toes in
Walking Lunges - 10 per leg
Tuesday Back:
Chins
Rope Pulldowns behind neck - face away from stack
Stiff Arm Pulldowns
One arm rows.....pulling straight up as opposed to an arc......palms facing behind you
Incline DB Shrugs
Wednesday Chest:
Dips - leaning forward
Incline DB Press
Flat Flyes
High cable xovers
Low Cable xovers
Thursday Shoulders
Seated machine press - facing BACKWARDS
Barbell front raises
Cable side laterals(in front of you)
Cable upright Rows
Modified rear laterals
Friday Arms
High Pulley cable curls (like a 2x bicep pose)
DB kickbacks
DB preachers
DB French Press
Preacher MACHINE curls
V bar pushdowns
ABS - STRAIGHT SETS 5 sets 12-15 reps TUT = 6
M, W, F
DAY 1:
Weighted Cable Crunches
Hanging leg raises
Decline crunches
DAY 2
INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT
Day 3 - REPEAT OF DAY 1
CARDIO PLAN:
Mon Wed Fri Sun - 50 minutes steady state
Elliptical Trainer
Incline Treadmill
Stair Climber
Tues Th, Sat
HIIT sprints - on FLAT TREADMILL - use speed ONLY as intensity modulator
15 cycles 30 sec on and 60 sec off
Follow with a 15 minute cooldown
Diet - no changes
T3 - increase by 25 mcg for the week AGAIN
Clenbuterol - 100 mcg per day in 5 dosings
Increase var 2.5 mg per day(if difficult then add 5 MG EOD)
Increase water this week to minimum of 2 gallons by end of week
3 cycles of each
8-10 reps each set
4 TUT
2 minutes rest between giant sets(3 min if needed on legs)
Monday: Legs
Warmup on incline tread - 15 Degrees at 3 mph for 15
ATF Squats
Stiff BARBELL deads
Leg Extensions - toes in
Leg Curls - toes in
Walking Lunges - 10 per leg
Tuesday Back:
Chins
Rope Pulldowns behind neck - face away from stack
Stiff Arm Pulldowns
One arm rows.....pulling straight up as opposed to an arc......palms facing behind you
Incline DB Shrugs
Wednesday Chest:
Dips - leaning forward
Incline DB Press
Flat Flyes
High cable xovers
Low Cable xovers
Thursday Shoulders
Seated machine press - facing BACKWARDS
Barbell front raises
Cable side laterals(in front of you)
Cable upright Rows
Modified rear laterals
Friday Arms
High Pulley cable curls (like a 2x bicep pose)
DB kickbacks
DB preachers
DB French Press
Preacher MACHINE curls
V bar pushdowns
ABS - STRAIGHT SETS 5 sets 12-15 reps TUT = 6
M, W, F
DAY 1:
Weighted Cable Crunches
Hanging leg raises
Decline crunches
DAY 2
INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT
Day 3 - REPEAT OF DAY 1
CARDIO PLAN:
Mon Wed Fri Sun - 50 minutes steady state
Elliptical Trainer
Incline Treadmill
Stair Climber
Tues Th, Sat
HIIT sprints - on FLAT TREADMILL - use speed ONLY as intensity modulator
15 cycles 30 sec on and 60 sec off
Follow with a 15 minute cooldown
Diet - no changes
T3 - increase by 25 mcg for the week AGAIN
Clenbuterol - 100 mcg per day in 5 dosings
Increase var 2.5 mg per day(if difficult then add 5 MG EOD)
Increase water this week to minimum of 2 gallons by end of week
July 2, 2007
(I did 40 minutes of cardio on Saturday - same diet. No changes)
Supps:
N P P, 20mg
E Q, 10mg
Clenbuterol, 20mcg x 5
W I N NY, 3mg
G H - , 2iu
Anavar , 12.5 mg split am/pm
T-3, 150mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
Yohimburn smeared all over my bottom 1/2
Meal One =
2 eggs + 1/2 cup egg whites
1/4 cup rice
Meal Two = 235 cals (20g/13g/10g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops) + fiber sure
1 glucorell
Meal Three =
5 oz chicken breast
miracle noodles
1 tsp chili sauce
Meal Four
2 tbsp anpb
Meal Five =
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in water
1/2 grapefruit
water
Meal Six =
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in 6 oz ff milk
1 tbsp anpb
1 glucorell
1 CEE
--------------------
AM CARDIO
50 minutes on the eliptical. ramp @ 16, level 10
ABS - 5 sets 12-15 reps TUT = 6
Weighted Cable Crunches
Hanging leg raises
Decline crunches
PM WORKOUT
Legs
8-10 reps each set
4 TUT
2 minutes rest between giant sets
Warmup on incline tread - 15 Degrees at 3 mph for 15
ATF Squats(used smith)
Stiff BARBELL deads
Leg Extensions - toes in
Leg Curls - toes in
Walking Lunges - 10 per leg
legs wobbly again. lol Easier this week, though. I'm starting to flake out, though. lol I didn't write weights down again and can't remember the numbers to save my life. Brain dead = getting close to the end. I start doing something and then forget what I'm doing 1/2 way through it...and have to start over. Sometimes more than once. duh.
I haven't weighed myself for a few days. I did measure my quads today - I've lost another 1/2 inch off of them. 21.5 inches now. This is the smallest my legs have been in years, people. Probably since the 4th grade. (ok - maybe not that long ago...but it's been a long time.)
I'll weigh myself on Saturday - 3 weeks out.
(I did 40 minutes of cardio on Saturday - same diet. No changes)
Supps:
N P P, 20mg
E Q, 10mg
Clenbuterol, 20mcg x 5
W I N NY, 3mg
G H - , 2iu
Anavar , 12.5 mg split am/pm
T-3, 150mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
Yohimburn smeared all over my bottom 1/2
Meal One =
2 eggs + 1/2 cup egg whites
1/4 cup rice
Meal Two = 235 cals (20g/13g/10g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops) + fiber sure
1 glucorell
Meal Three =
5 oz chicken breast
miracle noodles
1 tsp chili sauce
Meal Four
2 tbsp anpb
Meal Five =
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in water
1/2 grapefruit
water
Meal Six =
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in 6 oz ff milk
1 tbsp anpb
1 glucorell
1 CEE
--------------------
AM CARDIO
50 minutes on the eliptical. ramp @ 16, level 10
ABS - 5 sets 12-15 reps TUT = 6
Weighted Cable Crunches
Hanging leg raises
Decline crunches
PM WORKOUT
Legs
8-10 reps each set
4 TUT
2 minutes rest between giant sets
Warmup on incline tread - 15 Degrees at 3 mph for 15
ATF Squats(used smith)
Stiff BARBELL deads
Leg Extensions - toes in
Leg Curls - toes in
Walking Lunges - 10 per leg
legs wobbly again. lol Easier this week, though.
I'm starting to flake out, though. lol I didn't write weights down again and can't remember the numbers to save my life. Brain dead = getting close to the end. I start doing something and then forget what I'm doing 1/2 way through it...and have to start over. Sometimes more than once. duh.I haven't weighed myself for a few days. I did measure my quads today - I've lost another 1/2 inch off of them. 21.5 inches now. This is the smallest my legs have been in years, people. Probably since the 4th grade.
(ok - maybe not that long ago...but it's been a long time.)I'll weigh myself on Saturday - 3 weeks out.
July 3, 2007
Supps:
Clenbuterol, 20mcg x 5
W I N NY, 3mg
G H - , 2iu
Anavar , 12.5 mg split am/pm
T-3, 150mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
Yohimburn smeared all over my bottom 1/2
Meal One =
2 eggs + 1/2 cup egg whites
1/4 cup rice
Meal Two = 235 cals (20g/13g/10g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops) + fiber sure
1 glucorell
Meal Three =
5 oz chicken breast
miracle noodles
1 tsp chili sauce
Meal Four
2 tbsp anpb
Meal Five =
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in water
1/2 grapefruit
water
Meal Six =
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in 6 oz ff milk
1 tbsp anpb
1 glucorell
1 CEE
--------------------
AM CARDIO
HIIT sprints on the treadmill.
15 cycles 30 sec on (10/11mph) and 60 sec off(4mph)
Follow with a 15 minute cooldown
PM WORKOUT
Back:
8-10 reps each set
4 TUT
2 minutes rest between giant sets
Chins
1 x 10/50lb assist
1 x 8/50lb assist
1 x 8/60lb assist
Rope Pulldowns behind neck - face away from stack
3 x 10/120
Stiff Arm Pulldowns
3 x 10/40
One arm rows.....pulling straight up as opposed to an arc......palms facing behind you
3 x 8/50
Incline DB Shrugs
3 x 8/50lb dbs
Supps:
Clenbuterol, 20mcg x 5
W I N NY, 3mg
G H - , 2iu
Anavar , 12.5 mg split am/pm
T-3, 150mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
Yohimburn smeared all over my bottom 1/2
Meal One =
2 eggs + 1/2 cup egg whites
1/4 cup rice
Meal Two = 235 cals (20g/13g/10g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops) + fiber sure
1 glucorell
Meal Three =
5 oz chicken breast
miracle noodles
1 tsp chili sauce
Meal Four
2 tbsp anpb
Meal Five =
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in water
1/2 grapefruit
water
Meal Six =
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in 6 oz ff milk
1 tbsp anpb
1 glucorell
1 CEE
--------------------
AM CARDIO
HIIT sprints on the treadmill.
15 cycles 30 sec on (10/11mph) and 60 sec off(4mph)
Follow with a 15 minute cooldown
PM WORKOUT
Back:
8-10 reps each set
4 TUT
2 minutes rest between giant sets
Chins
1 x 10/50lb assist
1 x 8/50lb assist
1 x 8/60lb assist
Rope Pulldowns behind neck - face away from stack
3 x 10/120
Stiff Arm Pulldowns
3 x 10/40
One arm rows.....pulling straight up as opposed to an arc......palms facing behind you
3 x 8/50
Incline DB Shrugs
3 x 8/50lb dbs
TSO - how are you feeling? Nervous? Excited? Tired of comp training/dieting yet? (lol) You look so great and sound like you are doing well .... I am just curious how you are feeling!
T
The Shadow
Guest
Great Job S.
Funny how the brain reacts to the same diet but a change in the training.
The weights at this point are irrelevant.......if you cant remember them - it is not a bit deal....
We are going to be easing into more machine/cable work next week to give the joints a break.
Funny how the brain reacts to the same diet but a change in the training.
The weights at this point are irrelevant.......if you cant remember them - it is not a bit deal....
We are going to be easing into more machine/cable work next week to give the joints a break.
Daisy_Girl said:TSO - how are you feeling? Nervous? Excited? Tired of comp training/dieting yet? (lol) You look so great and sound like you are doing well .... I am just curious how you are feeling!
Most of the time I feel really good, but sometimes have these wild swings where I wonder wtf I'm doing. lol Panic moments where I'm sure my ass is never going to lean out enough or that I'll be the smallest one up there.
I feel good today, though.
I am tired, and will definitely be ready for a break after this is over. It's not the training, though. I think it's more the strict schedule that I have to be on. I'll be happy when I can wake up and not have to take anything or go anywhere. lol
J
jenscats5
Guest
Looking quite patriotic in the new avi there Shorty....
jenscats5 said:Looking quite patriotic in the new avi there Shorty....
thanks! I've been saving it just for today.
Taken a couple of weeks ago...
J
jenscats5
Guest
the-short-one said:thanks! I've been saving it just for today.
I think you should do a whole themed avi thing from now on.....can't wait to see your Arbor day avi! *wink*
jenscats5 said:
LOL!
July 4, 2007 gym was closed today. I did cardio at home.
Supps:
Clenbuterol, 20mcg x 5
W I N NY, 3mg
G H - , 2iu
Anavar , 12.5 mg split am/pm
T-3, 150mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
Yohimburn smeared all over my bottom 1/2
Meal One =
2 eggs + 1/2 cup egg whites
1/4 cup rice
Meal Two =
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops) + fiber sure
1 glucorell
Meal Three =
5 oz chicken breast
miracle noodles
1 tsp chili sauce
Meal Four
2 tbsp anpb
Meal Five =
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in water
1/2 grapefruit
water
Meal Six =
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in 6 oz ff milk
1 tbsp anpb
1 glucorell
1 CEE
--------------------
AM CARDIO
50 minutes on treadmill. 3.5 mph @ max incline
Supps:
Clenbuterol, 20mcg x 5
W I N NY, 3mg
G H - , 2iu
Anavar , 12.5 mg split am/pm
T-3, 150mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
Yohimburn smeared all over my bottom 1/2
Meal One =
2 eggs + 1/2 cup egg whites
1/4 cup rice
Meal Two =
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops) + fiber sure
1 glucorell
Meal Three =
5 oz chicken breast
miracle noodles
1 tsp chili sauce
Meal Four
2 tbsp anpb
Meal Five =
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in water
1/2 grapefruit
water
Meal Six =
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in 6 oz ff milk
1 tbsp anpb
1 glucorell
1 CEE
--------------------
AM CARDIO
50 minutes on treadmill. 3.5 mph @ max incline
July 5, 2007
Supps:
N P P, 20mg
E Q, 10mg
Clenbuterol, 20mcg x 5
W I N NY, 3mg
G H - , 2iu
Anavar , 12.5 mg split am/pm
T-3, 150mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
Yohimburn smeared all over my bottom 1/2
Meal One =
2 eggs + 1/2 cup egg whites
1/4 cup rice
Meal Two =
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops) + fiber sure
1 glucorell
Meal Three =
5 oz chicken breast
miracle noodles
1 tsp chili sauce
Meal Four
2 tbsp anpb
Meal Five =
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in water
1/2 grapefruit
water
Meal Six =
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in 6 oz ff milk
1 tbsp anpb
1 glucorell
1 CEE
--------------------
AM CARDIO
HIIT sprints on the treadmill.
15 cycles 30 sec on (10/11mph) and 60 sec off(4mph)
Follow with a 15 minute cooldown
ABS
INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT
ouch. tough ab workout.
PM WORKOUT
GIANT SET
3 cycles of each
4 TUT
2 minutes rest between giant sets
Dips - leaning forward
3 X 8
Incline DB Press
3 X 8/25lb dbs
Flat Flyes
3 x 8/15lb dbs
High cable xovers
3 x 10/40tw
Low Cable xovers
3 x 10/20tw
ok. I had no strength for this workout. I wasn't exhausted or even tired - I just didn't have any muscle strength. blah. I've got the clen shakes pretty bad - that might be contributing.
Supps:
N P P, 20mg
E Q, 10mg
Clenbuterol, 20mcg x 5
W I N NY, 3mg
G H - , 2iu
Anavar , 12.5 mg split am/pm
T-3, 150mcg
r-alpha lipoic acid
CEE
cardio breeze
Vitamin C
taurine
Yohimburn smeared all over my bottom 1/2
Meal One =
2 eggs + 1/2 cup egg whites
1/4 cup rice
Meal Two =
40 grams Whey Protein Shake in 1 cup ff milk (VPX - graham cracker, 2 scoops) + fiber sure
1 glucorell
Meal Three =
5 oz chicken breast
miracle noodles
1 tsp chili sauce
Meal Four
2 tbsp anpb
Meal Five =
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in water
1/2 grapefruit
water
Meal Six =
40 grams casein/whey protein mix(GNC Pro Performance vanilla caramel) in 6 oz ff milk
1 tbsp anpb
1 glucorell
1 CEE
--------------------
AM CARDIO
HIIT sprints on the treadmill.
15 cycles 30 sec on (10/11mph) and 60 sec off(4mph)
Follow with a 15 minute cooldown
ABS
INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT
ouch. tough ab workout.
PM WORKOUT
GIANT SET
3 cycles of each
4 TUT
2 minutes rest between giant sets
Dips - leaning forward
3 X 8
Incline DB Press
3 X 8/25lb dbs
Flat Flyes
3 x 8/15lb dbs
High cable xovers
3 x 10/40tw
Low Cable xovers
3 x 10/20tw
ok. I had no strength for this workout. I wasn't exhausted or even tired - I just didn't have any muscle strength. blah. I've got the clen shakes pretty bad - that might be contributing.
ok. got my BF tested last night = 7.3% (3 site) My measurements are as follows:
neck = 14
around shoulders = 44
chest above boobs = 37
boobs = 38
bicep = 13.25 (big ones, huh? lol)
waist = 27
hips = 34.5
quad = 21.5
calve = 14.5
My weight this AM is still 137. I'm taking pictures tomorrow.
neck = 14
around shoulders = 44
chest above boobs = 37
boobs = 38
bicep = 13.25 (big ones, huh? lol)
waist = 27
hips = 34.5
quad = 21.5
calve = 14.5
My weight this AM is still 137. I'm taking pictures tomorrow.
T
The Shadow
Guest
We need to drop 12 pounds total in 20 days.
Doable.....great job on the workouts.......you have been so strict for so long that you are just getting cumulative fatigue.
GREAT on the bf%.
You will drop another % or so by show day.
Doable.....great job on the workouts.......you have been so strict for so long that you are just getting cumulative fatigue.
GREAT on the bf%.
You will drop another % or so by show day.
Dammmmm girl looking ripped hams and ass are a lot leaner then your last set of pics and I love the suit.
thanks, ladies! I still need to lean my butt down, but it's looking better. the split in the center of my quad has come in - it shows up when I do the quad wiggle thing. lol
I've been feeling soft/squishy lately, so took a diuretic last night. Weight this am is 132. I don't feel dehydrated at all - so hopefully my weight will stay in the lower 130's. I'll weigh myself again middle of next week.
I've been feeling soft/squishy lately, so took a diuretic last night. Weight this am is 132. I don't feel dehydrated at all - so hopefully my weight will stay in the lower 130's. I'll weigh myself again middle of next week.
J
jenscats5
Guest
Looking VERY lean there Shorty.....and great choice on the turquoise suit....nice color on you!
I've got the competitor list.
Sheila Bleck- HW
Diana Cook - HW
Julia Stamper- HW
Tina Zampa- HW
Jody May- HW
Candy Canary- HW
Isabelle Turell- HW
Bettina Kadet- HW
Gabrielle Nicander- HW
Michelle Neil- HW
Tammy Jackson- HW
Beverly DiRenzo- HW
Jayne Trcka- HW
Giulia Divina HW
Shar Courtney LHW or HW
Roxie Rain - LHW or HW
Gina Jones - LHW or HW
Cindy Johnson LHW
Kim Ferrell- LHW
Dianna Tinnelle- LHW
Star Blalock- LHW
Angela Salvagno- LHW
Christine Sabo- LHW
Karen Choate -LHW
Debbie Bramwell- LHW (if she doesn't win Masters Nationals)
Jenny Benda- MW
Rebecca Greaig- MW
Heidi Bagwell- MW
Sally Taylor- MW
Keisha Richardson- MW
Julie Williams- MW
Cassie Faucett- MW
Jennifer Sedia -MW
Melissa Alvarado- LW
Sharon Garrett -LW
Melinda Williamson LW
Sheila Bleck- HW
Diana Cook - HW
Julia Stamper- HW
Tina Zampa- HW
Jody May- HW
Candy Canary- HW
Isabelle Turell- HW
Bettina Kadet- HW
Gabrielle Nicander- HW
Michelle Neil- HW
Tammy Jackson- HW
Beverly DiRenzo- HW
Jayne Trcka- HW
Giulia Divina HW
Shar Courtney LHW or HW
Roxie Rain - LHW or HW
Gina Jones - LHW or HW
Cindy Johnson LHW
Kim Ferrell- LHW
Dianna Tinnelle- LHW
Star Blalock- LHW
Angela Salvagno- LHW
Christine Sabo- LHW
Karen Choate -LHW
Debbie Bramwell- LHW (if she doesn't win Masters Nationals)
Jenny Benda- MW
Rebecca Greaig- MW
Heidi Bagwell- MW
Sally Taylor- MW
Keisha Richardson- MW
Julie Williams- MW
Cassie Faucett- MW
Jennifer Sedia -MW
Melissa Alvarado- LW
Sharon Garrett -LW
Melinda Williamson LW
Last edited:
badgergrl said:Are the weight class cut-offs different at national level contests?
You look awesome Shorty!
115 and below - lw, 124 and below mw, 140 and below lhw, over 140 hw
Wowzers!
T
The Shadow
Guest
THIS WEEK:
3 sets of each - REGULAR SETS - 60 seconds rest - 90 on legs if needed
10-12 reps each set
4 TUT
Monday: Legs
Warmup on incline tread - 15 Degrees at 3 mph for 15
Leg Extensions - toes out
Leg Curls - Toes in
Stiff DB Deads
Hacks or leg press
Seated Calf Raises
Standing Cal Raises
Tuesday Back:
Seated rows - wide overhand grip - pulling 1/2 between nipple line and clavicles
Rope Pulldowns behind neck - face AWAY from the machine
Wide grip pulldowns to front
Hypers
Reverse pec dec machine
Wednesday Chest:
Incline Press machine
Vertical or flat chest machine
High cable xovers
INCLINE BENCH low cable xovers - make sure these end up over the eyes - not the chest
Incline DB flyes
Thursday Shoulders
Seated machine press - facing BACKWARDS
Seated DB front raises
Seated Side laterals
Modified rear laterals
Seated siude mini pulses.....only do the top 1/4-1/3 of regular laterals - use LESS weight that standard side laterals
Friday Arms
High Pulley cable curls (like a 2x bicep pose)
V bar pushdowns
Preacher machine curls(or DB on a preacher bench)
High Cable extensions overhead - keep elbows in (think like a seated db french press and you will have the movement)
ABS - STRAIGHT SETS 5 sets 12-15 reps TUT = 6
M, W, F
DAY 1:
Weighted Cable Crunches
Hanging leg raises
Decline crunches
DAY 2
INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT
Day 3 - REPEAT OF DAY 1
CARDIO PLAN:
EVERDAY - 7 days a week - 60 minutes high incline treadmill
Tues, Th - HIIT on ELLIPTICAL - leaning forward and pushing from heels until they naturally rise from the foot trays
12 cycles of 30:60
Diet - cut carbs in 1st carb containing PWO meal by 50%.
T3 - increase by 25 mcg for the week AGAIN
Clenbuterol - 120 mcg per day in 6 dosings
Increase water this week to minimum of 3 gallons by end of week
The water will remain off as long as we keep the water intake high.
You have done a remarkable job...gaining a LOT of LBM over the prep for the last two shows and I think you are going to make QUITE the impression on the national stage.
3 sets of each - REGULAR SETS - 60 seconds rest - 90 on legs if needed
10-12 reps each set
4 TUT
Monday: Legs
Warmup on incline tread - 15 Degrees at 3 mph for 15
Leg Extensions - toes out
Leg Curls - Toes in
Stiff DB Deads
Hacks or leg press
Seated Calf Raises
Standing Cal Raises
Tuesday Back:
Seated rows - wide overhand grip - pulling 1/2 between nipple line and clavicles
Rope Pulldowns behind neck - face AWAY from the machine
Wide grip pulldowns to front
Hypers
Reverse pec dec machine
Wednesday Chest:
Incline Press machine
Vertical or flat chest machine
High cable xovers
INCLINE BENCH low cable xovers - make sure these end up over the eyes - not the chest
Incline DB flyes
Thursday Shoulders
Seated machine press - facing BACKWARDS
Seated DB front raises
Seated Side laterals
Modified rear laterals
Seated siude mini pulses.....only do the top 1/4-1/3 of regular laterals - use LESS weight that standard side laterals
Friday Arms
High Pulley cable curls (like a 2x bicep pose)
V bar pushdowns
Preacher machine curls(or DB on a preacher bench)
High Cable extensions overhead - keep elbows in (think like a seated db french press and you will have the movement)
ABS - STRAIGHT SETS 5 sets 12-15 reps TUT = 6
M, W, F
DAY 1:
Weighted Cable Crunches
Hanging leg raises
Decline crunches
DAY 2
INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT
Day 3 - REPEAT OF DAY 1
CARDIO PLAN:
EVERDAY - 7 days a week - 60 minutes high incline treadmill
Tues, Th - HIIT on ELLIPTICAL - leaning forward and pushing from heels until they naturally rise from the foot trays
12 cycles of 30:60
Diet - cut carbs in 1st carb containing PWO meal by 50%.
T3 - increase by 25 mcg for the week AGAIN
Clenbuterol - 120 mcg per day in 6 dosings
Increase water this week to minimum of 3 gallons by end of week
The water will remain off as long as we keep the water intake high.
You have done a remarkable job...gaining a LOT of LBM over the prep for the last two shows and I think you are going to make QUITE the impression on the national stage.
ok - I gave you all the competitor list so you could scout out pictures for me! lol I know what Heidi Bagwell and Jenny Benda Look like. someone find pics of the rest of em.
lol I know what Heidi Bagwell and Jenny Benda Look like. someone find pics of the rest of em.
Rebecca Greaigthe-short-one said:
http://www.repetrope.com/women/competitors/gallerydetail.asp?CompetitorID=4633&ImageID=181770
Julie Williams
http://www.hardfitness.com/competit...dleweight/juliewilliams/prejudging/index.html
Jennifer Sedia
http://www.femflex.com/menu/models/jennifersedia.htm
I struck out on Keisha Richardson and Cassie Faucett.
musclemom said:
You're the bestest.Rebecca
Jennifer Sedia
Julie Williams
Jennifer Benda
Heidi Bagwell
Keisha Richardson -
http://www.bodybuilders.com/kieshar.htm
Hubby is also a competitor, Jason. She judged at the Arnold.
http://www.bodybuilders.com/kieshar.htm
Hubby is also a competitor, Jason. She judged at the Arnold.
bostongirl2you
New member
Hi Girlie,
Just gettin caught up on your log. LOVE the new AVI!! You look FAB
Just gettin caught up on your log. LOVE the new AVI!! You look FAB
Hey, there!
I haven't logged in a while but want everyone to know things are going really well. I'm down another pound and have gotten my second wind, so to speak. My calves are sore from the eliptical and training, but otherwise no problems.
I've got a lot on my plate right now:
1. prep
2. moving
3. a calendar project happening at the USA's
4. some website work
5. running my business here
6. moding at MD
oi. so - I'll keep posting every few days to let you know how I'm doing. I'll get pictures again middle of next week so you can see my progress. I'm feeling confident that I'll make the MW's. If not - who cares at this point. I'm looking better than I ever have and the striations are starting to come through on my butt. Yay!! (...but I really, really, really do not want to stand next to Angie Savalgno on stage. lol -so MW, here I come.)
I'm also having some internet connection problems. Satellite sucks. I've ordered a wireless broadband card, so should be reliably online and mobile within the next day or so.
I haven't logged in a while but want everyone to know things are going really well. I'm down another pound and have gotten my second wind, so to speak. My calves are sore from the eliptical and training, but otherwise no problems.
I've got a lot on my plate right now:
1. prep
2. moving
3. a calendar project happening at the USA's
4. some website work
5. running my business here
6. moding at MD
oi. so - I'll keep posting every few days to let you know how I'm doing. I'll get pictures again middle of next week so you can see my progress. I'm feeling confident that I'll make the MW's. If not - who cares at this point. I'm looking better than I ever have and the striations are starting to come through on my butt.
Yay!! (...but I really, really, really do not want to stand next to Angie Savalgno on stage. lol -so MW, here I come.)I'm also having some internet connection problems. Satellite sucks. I've ordered a wireless broadband card, so should be reliably online and mobile within the next day or so.
bostongirl2you
New member
Wow....... Nice ABS girl
remember we talked about Melissa Detwiller doing Team U? Here are some of her pre-judging pics from this morning. She looks really, really good. She'll take 1st or 2nd in the MW's.
T
The Shadow
Guest
that puzzles me as Team U is tested.....
YOU are looking fantastic!!
YOU are looking fantastic!!
thanks!The Shadow said:
I've been talking to people about Team U. Some years they test, some they test random...ultimately the testing is just for show. If you keep your physique under contorl and don't look like a total juice monkey, you're in, apparently.
T
The Shadow
Guest
the-short-one said:
LOL
Nice......I remember back when Steve Blechman was preching that the Team U would ALWAYS be tested etc.
lol
Weight today??
