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Time to get SHREDDED!!

MONDAY, AUGUST 17, 2009
"It is a mistake to try to look too far ahead. The chain of destiny can only be grasped one link at a time."

DIET: 100%
MOOD: Great!
SORENESS: Hammies

WORKOUT: back & chest

Deadlifts
Bent Over Barbell rows
DB Bench press
Lat pulldown
DB Incline press
Straight arm pulldowns
Cable crossovers
 
TUESDAY, AUGUST 18, 2009
"Behold the turtle. He makes progress only when he sticks his neck out."

DIET: 100%
MOOD: Great!
SORENESS: lats and chest... owwww!

WORKOUT: HIIT
5 min warm-up
15 min of 15/45 at the track
25 min moderate intensity
 
WEDNESDAY, AUGUST 19, 2009
"If you don't stand for something, then you will fall for everything."

MOOD: Excellent!
SORENESS: Upper body
DIET: 100 % :)

WORKOUT: biceps & triceps
Barbell curl
Close grip bench

DB curl
Overhead extensions

Preacher curl
Pulldown
 
THURSDAY, AUGUST 20, 2009
"To accomplish great things, we must not only act, but also dream; not only plan, but also believe."

DIET: 100%
MOOD: GREAT!!
SORENESS: Upper body

WORKOUT: quads, hams & calves
Squats
Standing single leg curls

Leg Press
Lying leg curl

Leg extension
Seated leg curl

Seated calf raise
Standing calf raise
 
FRIDAY, AUGUST 21, 2009
"The golden opportunity you are seeking is in yourself. It is not in your environment, it is not in luck or chance, or the help of others; it is in yourself alone."

DIET: 100%
MOOD: Great!
SORENESS: LEGS!!!

WORKOUT: delts & abs

Seated DB Press
Cable front raises
DB Side laterals
Reverse pec dec
Cable side raises
Bent over DB laterals
Hanging leg raises
Back extentions
 
MONDAY, AUGUST 24, 2009
"Never regret. If it's good, it's wonderful. If it's bad, it's experience."

DIET: 100%
MOOD: Great!
SORENESS: Hammies

WORKOUT: back & chest

Rack Deads
Bent Over DB rows
DB Bench press
Cable rows
DB Incline press
Straight arm pulldowns
Cable crossovers
 
TUESDAY, AUGUST 25, 2009
"Happiness is different from pleasure. Happiness has something to do with struggling and enduring and accomplishing."

DIET: 100%
MOOD: Tired, didn't sleep well last night.
SORENESS: lats and chest

WORKOUT: HIIT
5 min warm-up
15 min of 15/45 at the track
35 min moderate intensity
 
WEDNESDAY, AUGUST 26, 2009
"The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself."

MOOD: Tired
SORENESS: Legs, killed them on the foam roller lol
DIET: 100 % :)

WORKOUT: biceps & triceps
Barbell curl
Reverse grip close grip bench press

DB curl
Skullcrushers

Cable curl
Rope Pulldown
 
THURSDAY, AUGUST 27, 2009
"They always say time changes things, but you actually have to change them yourself."

DIET: 100%
MOOD: GREAT!!
SORENESS: Tri's

WORKOUT: quads, hams & calves
Front squats
Standing single leg curl

Bulgarian split squats
Lying leg curl

Leg extension
Seated leg curl

Seated calf raise
Standing calf raise

***I am ALREADY in pain from this one!!!
 
needtogetaas said:
Who is this girl? HA HA you got plans for the week end?
Click to expand...

Felt like super woman today with that workout, lol that's who!! ;)

KILLLLLED that workout!!

Hmm nothing big, workout on Saturday then just chill and cooking out with the family (aunt/uncle gonna be in town) on Sunday.
 
SATURDAY, AUGUST 29, 2009
"Use what talents you possess: the woods would be very silent if no birds sang there except those that sang best."

DIET: 100%
MOOD: Great!
SORENESS: LEGS, still!!!

WORKOUT: delts & abs

Seated DB Press
Cable front raises
DB Side laterals
Reverse pec dec
Cable side raises
Bent over DB laterals
Hanging leg raises
Back extentions
 
MONDAY, AUGUST 31, 2009
"I can't give you a sure-fire formula for success, but I can give you a formula for failure: Try to please everybody all the time."

DIET: 100%
MOOD: Great!
SORENESS: Legs (rolled them GOOD last night)

WORKOUT: back & chest

Rack Deads
Bent Over DB rows
DB Bench press
Wide Pulldowns
DB Incline press
Cable rows
Cable crossovers
 
TUESDAY, SEPTEMBER 1, 2009
"Let a joy keep you. Reach out your hands and take it when it runs by."

DIET: 100%
MOOD: Good!
SORENESS: lats and chest

WORKOUT: HIIT
5 min warm-up
15 min of 15/45 at the track
40 min bleachers
 
sbt2082 said:
Felt like super woman today with that workout, lol that's who!! ;)

KILLLLLED that workout!!

Hmm nothing big, workout on Saturday then just chill and cooking out with the family (aunt/uncle gonna be in town) on Sunday.
Click to expand...

Cool how did that cook out work out for you..

Also are you still liking the jacked product I sent you?
 
needtogetaas said:
Cool how did that cook out work out for you..

Also are you still liking the jacked product I sent you?
Click to expand...

Oh it was SOOO good!! Was the first time I had GOOD seafood in a long long time, so we steamed some lobsters and grilled a couple different kinds of fish! yummmmy!

Yes I sure am liking that one, almost out actually. Looking forward to yours though!! :)
 
sbt2082 said:
Oh it was SOOO good!! Was the first time I had GOOD seafood in a long long time, so we steamed some lobsters and grilled a couple different kinds of fish! yummmmy!

Yes I sure am liking that one, almost out actually. Looking forward to yours though!! :)
Click to expand...



I have not had lobster in like 10 years. Now I want some.
 
Tami Bellon said:
How far out from the show are you again? Sorry - my memory sucks! lol
Click to expand...

Well my plan was Team U, so I would have three weeks left, but now its looking like that one is gonna be pretty much unaffordable for me since I've gotta take care of my current car situation first (find a new one lol) but I found out there is ONE local show here in Boston, so I will more then likely wind up doing that one, just so I don't feel like I wasted time busting my ass and dieting, ya know?? then it will be time to hit off season HARD and actually eat some flipping calories so I can grow!! ;)
 
WEDNESDAY, SEPTEMBER 2, 2009
"All that is necessary to break the spell of inertia and frustration is this: Act as if it were impossible to fail."

MOOD: Sleeeepy
SORENESS: Back still
DIET: 100 % :)


***Used a tempo of 1/1/4 on this one, so I really focused on the negatives and feeling each and every rep.***

WORKOUT: biceps & triceps
Barbell curl
Reverse grip close grip bench press

DB curl
Skullcrushers

Cable curl
Rope Pulldown
 
THURSDAY, SEPTEMBER 3, 2009
"A bad habit never disappears miraculously; it's an undo-it-yourself project."

MOOD: Great!
SORENESS: Tris a little
DIET: 100 % :)


***Used a tempo of 1/1/4 on this one, so I really focused on the negatives and feeling each and every rep.***

WORKOUT: quads & hams
Front squats
Stiff leg deadlifts

Split squats
Lying leg curls

Leg extensions (Drop-set these and just really burned them out)
Seated leg curls (Same as above)
 
FRIDAY, SEPTEMBER 4, 2009
"I have always believed that whatever good or bad fortune may come our way we can always give it meaning and transform it into something of value."

DIET: 100%
MOOD: Great! Bring on the weekend!! :)
SORENESS: LEGS, still!!!

***Again did lots of negatives and drop sets, and my delts were FRIED***
WORKOUT: delts & abs

Seated HS Press
Plate front raises
DB Side laterals
Reverse pec dec
Cable side raises
Bent over DB laterals
Hanging leg raises
Back extentions
 
TUESDAY, SEPTEMBER 8, 2009
"A man cannot be comfortable without his own approval."

MOOD: Good!
SORENESS: Back and chest
DIET: 100 % :)


WORKOUT: biceps & triceps
Barbell curl
Reverse grip close grip bench press
DB hammer curls
Dips

Cable curl
Skullcrushers
Lap curl
Rope pulldowns
 
THURSDAY, SEPTEMBER 10, 2009
"Laughter is the closest distance between two people."

MOOD: Great!
SORENESS: Left hammy has some pain...
DIET: 100 % :)


WORKOUT: quads & hams
Front squats

Wide stance leg press
Stiff leg deadlifts

Split squats
Lying leg curls

Leg extensions (Drop-set these and just really burned them out)
Seated leg curls (Same as above)
 
FRIDAY, SEPTEMBER 11, 2009
"Character may be manifested in the great moments, but it is made in the small ones."

DIET: 100%
MOOD: Great! Bring on the weekend!! :)
SORENESS: LEGS, kill!!

***Lots of negative focus and drop sets in this one***
WORKOUT: delts & abs

Seated HS press
Plate front raises
DB Side laterals
Reverse pec dec
DB Arnold press
Squatted upright rows
Hanging leg raises
Back extensions
 
Shannon is one of the most dedicated girls when it comes to logging. And the results show how good it works when you keep up with a log like this. I have seen shannon grow and change for many years now. I remember when you first came to ef years and years ago. Look how much you have changed its amazing to see your before and afters years later. I remember when we first spoke and the advice I shared. I am glad I helped you then and glad I am able to help sponsor you now too.
 
needtogetaas said:
Shannon is one of the most dedicated girls when it comes to logging. And the results show how good it works when you keep up with a log like this. I have seen shannon grow and change for many years now. I remember when you first came to ef years and years ago. Look how much you have changed its amazing to see your before and afters years later. I remember when we first spoke and the advice I shared. I am glad I helped you then and glad I am able to help sponsor you now too.
Click to expand...

Awww thanks so much for that!! It is pretty crazy to think that that was only three years ago too, when it feels like it was SOOO much longer ago! Its nice to see quite a few of the familiar faces from then around here still, and coming back around too! You were always a big help back then giving me tips here and there and I always appreciated it, and I am glad I kept putting the hard work and effort out there to be able to get on board with you as a sponsor!! ;)
 
sbt2082 said:
Awww thanks so much for that!! It is pretty crazy to think that that was only three years ago too, when it feels like it was SOOO much longer ago! Its nice to see quite a few of the familiar faces from then around here still, and coming back around too! You were always a big help back then giving me tips here and there and I always appreciated it, and I am glad I kept putting the hard work and effort out there to be able to get on board with you as a sponsor!! ;)
Click to expand...

Its been a great rode and I am glad our paths have crossed many times. You are a inspiration to more people then you know with all you do. You and people like you are who I hope to get more of on ef and other sites. People changing there own life and then giving hope and knowledge to others to do the same for them self.

Also a good heart and nice person. Never trying to hurt others always taking time to help others. Assholes are a dime a dozen. There is a board guru on every site. People who know it all and have all the knowledge can be found just about anywhere on every forum.. Lots of smart people but what good is it to anyone if these people are pricks.

I think the second you see some one who (knows it all) and has all the answers attack some one else. Take shots at there children,wife, and shit like that. I think when anyone sees some one like that doing things like that. They should call them on it and let them know what a prick they are.

If you are so great and have all the knowledge then you should not have to waist your time attacking anyone else in life. If you have to then that says something about your Character and where your heart is in life. It says you may be smart you may have some knowledge but you don't really care about people. You care about yourself. People like that hurt more people then they help in the end.


Hell if i know why I am even posting this in your thread. Just felt like ranting a bit well I was praising you too. :D we need new smiles on this site bad. Think I will bug the heck out of GS and see if there is any hope of it.
 
MONDAY, SEPTEMBER 14, 2009
"Opportunity is missed by most people because it is dressed in overalls and looks like work."

DIET: 100%
MOOD: Great!
SORENESS: Hammies were TIGHT!!

WORKOUT: back & chest

DB Pullovers
WG Overhand pulldown
Rack Deads
Underhand BB rows
Close grip cable rows
 
TUESDAY, SEPTEMBER 15, 2009
"I do believe it is possible to create, even without ever writing a word or painting a picture, by simply molding one's inner life. And that too is a deed."

MOOD: Great!
SORENESS: Lats
DIET: 100 % :)

WORKOUT: chest, biceps & triceps
DB Incline press
cable crossovers

Barbell curl
Reverse grip close grip bench press
DB hammer curls
Dips

Cable curl
Rope pulldowns
 
THURSDAY, SEPTEMBER 17, 2009
"What sunshine is to flowers, smiles are to humanity. These are but trifles to be sure; but, scattered along lifes pathway, the good they do is inconceivable."

MOOD: Great!
SORENESS: Left hammy has some pain...
DIET: 100 % :)

***REALLY dragged during this workout, not sure if its the working lots more, or the lack of sleep but thinking next week I will be doing a deload week just to prevent getting burnt out***
WORKOUT: quads & hams
Front squats

Wide stance leg press
Stiff leg deadlifts

Split squats
Lying leg curls

Leg extensions
Seated leg curls
 
SATURDAY, SEPTEMBER 19, 2009
"You gain strength, courage and confidence by every experience in which you really stop to look fear in the face."

DIET: 100%
MOOD: Tired, looking forward to relaxing tomorrow.
SORENESS: LEGS, kill!!

***Lots of negative focus and drop sets in this one***
WORKOUT: delts & abs

Seated HS press
Plate front raises
DB Side laterals
Reverse pec dec
DB Arnold press
Squatted upright rows
Hanging leg raises
Back extensions
 
sbt2082 said:
THURSDAY, SEPTEMBER 17, 2009
"What sunshine is to flowers, smiles are to humanity. These are but trifles to be sure; but, scattered along lifes pathway, the good they do is inconceivable."

MOOD: Great!
SORENESS: Left hammy has some pain...
DIET: 100 % :)

***REALLY dragged during this workout, not sure if its the working lots more, or the lack of sleep but thinking next week I will be doing a deload week just to prevent getting burnt out***
WORKOUT: quads & hams
Front squats

Wide stance leg press
Stiff leg deadlifts

Split squats
Lying leg curls

Leg extensions
Seated leg curls
Click to expand...

hey shannon, how are you doing girl? i like to pop in and read your daily posts... i use some of them in my homework assignments. hee hee!! ;)

i gotta question. i noticed you said you were dragging. i experience that too. you stated you were going to "deload".... what is that? because i go through the same physical exhaustion but i thought it was my body not absorbing nutrients adequately. can you give me the 411?

thanx honey, clarice
 
THURSDAY, SEPTEMBER 24, 2009
"Whatever you can do or dream you can, begin it. Boldness has genius, power, and magic in it."

DIET: 100%
MOOD: Great!
SORENESS: nada

WORKOUT: quads & chest
hack squats
single leg- leg press
bulgarian split squats
incline db press
cable crossovers
hs incline press

So I started up Lipoflame this past Monday only taking 2 caps, then increasing to 3 caps, and today was my first day at 4 caps, and I gotta say my appetite is GONE!! Not quite sure I noticed the pick me up as far as energy goes from it but I can definitely attest for the appetite control... but hey I am dieting, so that is always a good thing to not feel hungry! :)
 
I'm currently 5 weeks out, and planning on doing the NPC New Englands!! Let's hope I am ready on time though lol as progress is very slow in coming this time around.
 
FRIDAY, SEPTEMBER 25, 2009
"Luck? I don't know anything about luck. I've never banked on it and I'm afraid of people who do. Luck to me is something else: hard work — and realizing what is opportunity and what isn't."

DIET: 100%
MOOD: Great!
SORENESS: quad and glutes

WORKOUT: bis & tris
barbell curl
close grip bench
db incline curl
single arm overhead extension
ez bar preacher curl
rope pulldown
bench dips
 
claricestarling said:
hey shannon, how are you doing girl? i like to pop in and read your daily posts... i use some of them in my homework assignments. hee hee!! ;)

i gotta question. i noticed you said you were dragging. i experience that too. you stated you were going to "deload".... what is that? because i go through the same physical exhaustion but i thought it was my body not absorbing nutrients adequately. can you give me the 411?

thanx honey, clarice
Click to expand...

to me my "deload" week has just been about 60% of the weight that I would typically use in my workouts and slightly higher reps as well. lately i had just been feeling VERY VERY dragged down and starting to lack motivation, so I figured backing off a little this week would allow me to get a little rest so I can really kick it in gear this final 5 weeks up to my show.
 
MONDAY, SEPTEMBER 28, 2009
"To keep your character intact you cannot stoop to filthy acts. It makes it easier to stoop the next time."

DIET: 100%
MOOD: Tired today... woke up at 5 a.m. for NO reason :rolleyes:
SORENESS: nada

WORKOUT: back
rack deads
underhand grip barbell rows
overhand wide grip pulldowns
close grip seated cable rows
 
Dont let things get you down girl. Dig deep for that motivation you know its in there you have done this before. Besides look at how many views your thread is getting. You got a lot of people learning and drawing inspiration from you right now. Lord knows I am wishing you the best of luck more then anyone. 5 weeks lets kill that shit right? I got some good products coming out threw out the next 5 weeks so something for you to look forward to.
 
needtogetaas said:
Dont let things get you down girl. Dig deep for that motivation you know its in there you have done this before. Besides look at how many views your thread is getting. You got a lot of people learning and drawing inspiration from you right now. Lord knows I am wishing you the best of luck more then anyone. 5 weeks lets kill that shit right? I got some good products coming out threw out the next 5 weeks so something for you to look forward to.
Click to expand...

Oh I am still trudging along, just seems to be a little more slowly this go around!! But you hit the nail on the head, time to kill that shit these final few weeks!! Looking forward to the new products too!! Sure those will help to add in during the home stretch!! ;)
 
claricestarling said:
hey girl,

keep that chin up my sista!!! i learn alot from your thread like needto stated. stay strong and focused...

clarice
Click to expand...

oh i've been keeping my head up and pushing right along.

just because progress is coming slower, does not mean i am slacking in the least bit. the drops are just coming at a much slower pace, which i've come to think could be from outside life stresses as i know those factor in. either way i am nice and focused... thanks for keeping tabs on me!! :)
 
TUESDAY, SEPTEMBER 29, 2009
"Failure is the condiment that gives success its flavor."

DIET: 100%
MOOD: Great!
SORENESS: Lats and mid back

WORKOUT: chest & tris
flat db press
dips
incline db press
skullcrushers
incline db flyes
cable kickbacks
 
THURSDAY, OCTOBER 1, 2009
"If you don't daydream and kind of plan things out in your imagination, you will never get there."

DIET: 100%
MOOD: Great!
SORENESS: tris

WORKOUT: quads & hams
squats
leg press
lying leg curls
single leg extension
stiff leg deadlifts
 
SATURDAY, OCTOBER 3, 2009
"The main thing is to care. Care very hard, even if it is only a game you are playing."

DIET: 100%
MOOD: Great!
SORENESS: quads

WORKOUT: shoulders & abs
military press
upright rows
cheat laterals
reverse pec dec
hanging leg raises
decline crunches
 
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