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Its off to the races

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Posted by: shortstuff

All rigthy here I go. After getting off to a rocky start for a couple weeks I have some guidance from a good friend and literally it is off to the races, balls to the walls and no screwing around. I am for doing two figure competitions one is the end of august and the second is the middle of september. So that leaves me at 13 weeks for the first one and 17 for the second. I don't want to hit peak condition for the first because it is the smaller of the two shows but use it for more of a warm up. The second is the one I want to hit in peak condition. This is a national qualifier and one that can get some good exposure. And if all goes as planned I would love to see how far i can go and keep pushing myself.

I am the second day of the new diet which will be changed in four week increments. And here it is and the only changes are what order i eat the meat, except for the last meal is always either steak or salmon.

training day meal plan (5 days a week)
meal 1-
8 egg whites
1/2c oatmeal
1 tsp flax

meal 2-
4 oz meat
veggies
1 tsp flax

meal 3-
4 oz meat
veggies
1 tsp flax

meal 4-
can tun
1/2c oatmeal

meal 5-
4 oz meat
veggies
1 tsp flax

meal 6-
3oz steak
veggies

non training days (which is HIIT cardio in the evening)
meals all the same except substitute the 1/2c oatmeal with veggies and 1 tsp flax and if no time cut meal 5

off to school and will post training schedule when i get home.


Posted by: Jodi

Welcome to IM Shortstuff!

What are your stats?

I like your meal plan. I am curious though if you plan on carbing up or refeeding occasionally? At only 1 C. of oats a day thats only about 45G of effective carbs and thats too low IMO.

You may want to consider adding in at least another 1/2 C of Oats, Brown Rice, sweet potato or have an apple or grapefrut. If not than my suggestion would be carb up or refeed.


Posted by: shortstuff

Thanks Jodi-

I am looking back at what I wrote previously and so for right now, this four week cycle we are staying there, which what i forgot to say is two days a week i also do postworkout cardio, so i add another 1/2c oats to meal5 and take out the flax. I am sure we will rpobably do carb ups but for now i think we are trying to deplete before the reload.

Ok stats I am 5'2" and about 135 right now which is definintely heavier then am used to but have been lifting heavier the last couple months, switched to doing 8-10 reps for arms, back and chest and my shoulders are my weakest area so I go for 6-8 on them. Legs is where i carry most of my weight and a majority of muscle so I go for reps around the 15 range. I am getting BF% done, well an pinch method to get an estimate but my own experience with myself i am saying right around 20%.

Ok another clarification, i wrote this some what quickly so let me fix things here, lol, on days i do no training but HIIT instead I have my post meal of 4oz meat and 1/2c oatmeal which this is normally meal 5 and then go right into my bed time meal which is steak and veggies.

Ok so for training schedule I hit every body part once a week and abs I try and do every couple of days.

M- Legs no cardio
T- Chest and post workout cardio
W- HIIT
Th- Back and AM cardio
F- Shoulders and AM cardio
Sa- HIIT
Su- Arms and post workout cardio

Ok i think this is everything i can think of as of right now so I am off to play my role as full time accounting student........


Posted by: shortstuff

oh and i already remembered stuff....

supplementation

Multi-vitamin
Calcium 1000mg
Vit. C 100mg
ALA 250 mg every meal
HMB
EC Stack at 5am 10:30am 4pm
L-Carnitine 1000mg prior to cardio

And now that is everything i swear, for now


Posted by: shortstuff

Ok just got home form a kick ass HIIT session on the recumbant bike and I feel awesome!! Just had to put that in there because these are the cardio sessions that make dread cardio but at the same time I love the way I feel afterwards. So now it is time to eat so off i go......


Posted by: Jodi

Ok you have me all confused now.

Would you mind re-posting or fixing your meal plan. I'd like to follow your progress but I'm all confused now (I'm carb depleting so I suppose it doesn't take much these days :rof: ) Also, do you know your totals ?


Posted by: shortstuff

Ok I am doing 1400-1500 cals with a 50/30/20 which turns out to be 175-180g Protein, 70-80g carbs and 40-50g protein

so ok meal plan on training days 5 days a week-
meal 1-
8 whites
1/2c oats
1 tsp flax

meal 2-
4 oz meat
veggies
1 tsp flax

meal 3-
4oz meat
veggies
1tsp flax

meal 4(preworkout)
can tuna
1/2c oats

meal 5- (post workout)
4 oz meat
veggies
1 tsp flax

meal 6- (bed time)
3oz steak
veggies

Non training HIIT In PM days-
meal 1 same
meal 2 same
meal 3 same
meal 4 (preworkout) no oats but veggies and 1 tsp flax
meal 5- 4 oz meat or 9 egg whites and 1/3c oats
meal 6 same



Hope this helps!!! :-)


Posted by: Jodi

Yes it help.

One more question for you. How much fat are you getting?


Posted by: shortstuff

ah 40-50g per day


Posted by: Jodi

Oh now I see, you said up above 175-180 protein but then said right after that 40-50G Protein.

Do you think thats enough fat? Is someone helping you with your meals?


Posted by: shortstuff

Yeah someone is helping me.


Posted by: Jodi

Ok

Good luck, I'll be following your journal.


Posted by: Jenny

Welcome to IM!

And good luck!


Posted by: shortstuff

all righty just got home from an swesome arm and back workout and have to write this all down before I forget. LOL Ok here was days workout routine

6am cardio on an empty stomach with 1000mg L-Carnitine & 2 ECA stack tabs

Back workout:

Super set-

hammer lat pull down-
1 warm up at 45lbs x 10
3x10 @ 50lbs
hammer iso-lateral row one side at a time-
1 warm @ 45lbs x 10
3x10 @ 55lbs

Super Set-

hammer iso-lateral reverse grip pull down-
3x10 @ 45lbs
hammer low-row
3x10 @ 45lbs

Bicep workout-

Closegrip(shoulder width) Barbell Curl-
1 warm @ 20lbs x 10
1x10 @30lbs 1x5@30lbs 1x5@20lbs 1x15 @20lbs
super set with forearm reverse curls-
3 x failure @ 20lbs

Seated Hammer Curl w/Dumbbell-
1x10 @ 12.5 2x10 @ 10

Preacher Curl WIth Cable & EZ Bar-
3x10 @ 20lbs

Drop Set Cancentration Curl w/Dumbbell-
12.5/10/7.5/5 to failure

My arms are shot and forearms kill and lats will feel great tomorrow LOL Off to eat!!!!


Posted by: shortstuff

OK tried to write this one time and then my freakiong computer froze at the very last sentence and so lets try this again. Today, shoulders, tris and abs while it was 80 million degrees in our gym, not sure how many people work out at a 24 hour or have but i swear they are so cheap they won't turn on the air conditioning, so hey at least you lose all your water weight and it forces you to drink more water. But they are the most convenient and best place to work out in this town since they have the major lead in the market.

Ok enough babbling but here is my workout for today:

5:45am - 45 minutes on the elliptical HR apx. 140-150 varying inclines to work hams and glutes

Shoulders & Tri's Superset-

Military behind the neck press on smith-
warm up 1 x bar x 10
3 x 10 @10lbs

Front Raise cable-
3x12 @ 10lbs

Tricep pushdown cable with wavy bar-
1 warmup @ 40lbs x 10
3x12 @ 70lbs

Concentration side raise with dumbell-
3x15 @ 10lbs

Overhead extension w/cable-
3x12 @ 70lbs

bent over rear delts w/dumbells-
3x10 @ 10lbs

single arm reverse grip pulldown cable-
3 x 12 @ 30lbs

shrugs behind and in front w/dumbell-
3x15 @ 35lbs

Dips to failure

drop set side raises with dumbells

Abs-

decline reverse crunch
3x15-20

decline oblique crunches-
3x 10 (failure) each side alternating sides non stop

decline crunch-
3xfailure

seated ab machine-
1 to failuire

Ok That took me forever but man it felt good, wait great after wards!!!!


Posted by: shortstuff

All righty just had to add a little note here but i could not sleep for the life of me last night. It was about 85 degrees last night and i don't have air conditioning so about 2:30 as it finally started to cool did i fall asleep. Hence i decided about midnight to nibble on about 2oz turkey burger. Now it is 5:45am on saturdday and i am on my way to work, ick i know. Oh well, i will try and tak a nap by the pool later today. :-)


Posted by: shortstuff

All right a quick little note today. Am feeling kinda in a funk, not happy not sad not mad, but all of the above and trying to study for finals at the same time while it is 90 degrees outside and i would so much rather be out there. But today in about an hour I will be hitting HIIT, not really excited about it but it must be done.


Posted by: shortstuff

Ok I think i am going to now a bit more work but also will hold me way more accuntable for things that get put in my mouth LOL, put everything i eat on here also, not just what i should be doing. So here is yesterday:

7:30am-
1/2c oats
8 egg whites
1 tsp flax

10:30am-
can tuna
veggies
1 tsp flax

3pm-
1/2 c oats
4 oz turkey

6pm-
4oz turkey
veggies
1 tsp flax

9pm-
4-5oz chicken
veggies

12amish- (couldn't sleep it was so freaking hot)
2oz turkey

Plus I drank about 8 liters of water as well as probably a liter of crystal light, so i was well hydrated.


Posted by: shortstuff

Oh and because using splenda to sweeten my tea seems to fuel my sweeth tooth i am completely cutting that out also, so if anyone knows a way to make green tea taste better I would love a suggestion, if anyone reads this.


Posted by: sawheet

put coffee in it, hehehehe


Posted by: shortstuff

I need to do something, I HATE TEA!!!!


Posted by: sawheet

I feel ya babe, I am a coffe man all the way!


Posted by: shortstuff

I cup of the breakfast blend from starbuck's and a little splenda after a nice EC stack LOL You are definitely ready for the day after that


Posted by: shortstuff

All righty it is the end of the day and time for me to put in my food for the day.

5:30am-
8 whites
1/2c oats
1 tsp flax

8:30am-
7 whites
veggies
1 tsp flax

12:30pm-
can tuna
veggies
1 tsp flax

3:30pm-
4 oz chicken
veggies
1 tsp flax

6:30pm-
9 whites
1/3c oats

9:30pm-
4oz turkey
veggies
1 tsp flax
a bit of jello to sleep on

I am so pooped right now I could fall asleep sitting at my desk but I still haver so much work to do. Oh I haven't explained this yet but I work two jobs apx. 60 hrs a week and go to school full time as an accounting major. So I train when I can religiously and actually the structured diet and regimine keeps me sane. Less to think about and worry about but one of jobs which is three days a week has me getting there at 6:30am and open the bar/restaurant. Well I am off for the night to study some more for finals and hit the hay.


Posted by: shortstuff

All righty just got home from my leg workout and my glutes, butt whatever you want to call them are killing me.

Legs:
Laying ham curl
1 warm up @ 40lbs x 12
3x12 @ 50lbs

Stiff legged dead lift (and i need to buy straps i have finally caved as my forearms died before my legs did)
3x12 @ 25 each side

Abductors-
3 x 15 @ 70lbs

Leg extensions-
1 warm up @ 40lbs x 12
3 x 12 @ 50lbs

Free weighted squats-
3 x 12 @ 25lbs each side

Walking lunges w/25lbs each hand-
3 x 10 (length of gym) for each leg


Posted by: shortstuff

All righty because i doubt i will have time tomorrow to do this considering I have my accounting final and then have to write two two page papers and a 6 page paper, i should do this now.

5:30am-
1/2c oats
8 whites
1 tsp flax

9am-
7 whites
veggies

2pm-
8 whites
1/2c oats

6pm-
4 oz chicken
veggies
1 tsp flax

9pm-
3 oz steak
veggies

Ok i am off to bed now.......


Posted by: shortstuff

6/9/03 Monday

Not much to say except that i need finals tobe over cause i need a break, my brain is going to pop.

7am-8 whites, 1/2c oats 1 tsp flax
10am-can tuna, lettuce, couple slices cucumber, couple tomato slices, 1 tsp fax
1pm-1/2c oats, 8 whites
5pm-4oz chicken, green beans and brocolli, 1tsp flax
9pm-3oz steak, brocolli and green beans

Chest-
bench press-1x10 @10 side, 3x10 @ 20lbs
incline bench press-1x10 @15lbs, 2x10 @10lbs
incline cable flys-3x10 @15lbs
pec deck-3x10 @ 65lbs, then drop set to bottom

Calves-
Standing raises-3x15 @ 140lbs
seated raises-3x15 @ 70lbs
raise on eg press alternating non stop inside and outside- 3xfailure

Abs-
hanging leg raises-
1x20, 2x15
bicycle crunch-
3x30 countinuous
abmachine-
3x20 @ 50lbs

6am- 45 min cardio, incline treadmill


Posted by: shortstuff

Ok today is my make shift day off which means HIIT cardio in the eveing only. To me I love these days. Plus I had a six page paper to write which just happens to be on the effect of fast food on expanding waist line of American children. Pretty interesting research and I am never eating fast food again, like I ever did, but just re-enforcing my original thoughts. So I have one more day of finals and I am done so thank goodness.

Food for today:
5:30am- 1/2c oats, 8 whites, 1 tsp flax
9:00am- can tuna, lettuce, 1 tsp flax
12pm- 7 whites, veggies, flax
3pm- 4 oz chicken, green beans and brocolli, 1 tsp flax
6pm- 9 whites, 1/3c oats
9pm- 3 oz steak, green beans, brocolli, mushrooms


Posted by: shortstuff

Oh man been a couple days hasn't it. Well Wednesday was Back and Thursday was Shoulders and Today is arms. Everything is going well, been hitting diet for over a week now and weighed in on wednesday at 134 lbs and I am only 5'2". So now we have somewhere to go from. I can say after reading some of the other journals I have so much to learn and see and I can not wait because I think I am wanting to see how far I can go with this. I am only 21 so I have a lot to learn and see but plenty of time to see where I can go with this.

Ok diet has been the exact same, seriously no deviations so I will just post my lifts.

Back-
assisted pullups-1x12 @ 10 assist (not sure weight)
3xfauilure @10
one arm dumbell rows-
1x10 @ 37.5
2x10 @ 40lbs
Hammer Hi-Row-
3x12 @ 55lbs
Lat Pull downs to the front-
3xfailure @ 60lbs
Back extensions w/25lb
3x12

Shoulders-
Dumbell Shoulder Press (seated)-
warm up x 10 @ 25lbs
3x10 @ 30lbs
Standing Alternating front raises dumbell-
1x10 @ 17.5 2x 12 @ 15lbs
Standing Side dumbell side raises-
3 x 10 @ 12.5 then dropset to 5's
rear delt cross overs w/cable-
3x10 @ 40lbs
shrugs- front and rear-
3x15 @ 35lbs
hi-rows with long bar-
3x10 @ 40lbs

Wow and did abs this morning after my 45 min on the elliptical and did 45 min both wed and thurs on the elliptical. I did reverse cruches, decline crunches, and rope crunch. Now I am off to wash my car and then hit the gym for some arms.


Posted by: shortstuff

OK I did arms yesterday and had longst arm workout for only doing seven lifts. People were just in a talking mood. So here was my arm workout have to hurry cause I have to go do my HIIT cardio this morning.

Arms-
Biceps-
seated alternating twisting curls-
warmup @ 15lbs x 10
1 x 10 @ 17.5 2x10 @ 15lbs
standing barbell curls wide grip-
1x10 @ 40lbs 2 x 10 @ 30lbs
standing high cable curls-
3x10 @ 30lbs 1 drop set from 30lbs
drop set cable concentration curls-
starting @ 30lbs

Triceps-
reverse grip pushdowns cable-
warm up @ 50lbs
1x10 @ 70lbs
2x10 @ 60lbs
skull crushers w/dumbell-
3x10 @ 30lbs
rope pushdown-
3x10 @ 50lbs

And after that my arms were toast because I went into the gym with arms hurting from ym back adn shoulder workouts LOL But I persevered and made it through. All righty and off to do my HIIT cardio. :-)


Posted by: Jodi

Do you do cardio everyday? Just curious.


Posted by: shortstuff

I do 4 days of long duration, 45 min on the elliptical at various inclines and 2 days a week of HIIT and on those days I do no lifting. On leg day is my only day with no cardio. Long story but have a shortened time to get down for a show in twelve weeks now so my trainer and I had to give up leeway time of messing with calories versus doing cardio.


Posted by: Jodi

Thats alot of cardio. Arn't you afraid of losing LBM?


Posted by: shortstuff

You know I hope not to I really am just doing as my trainer says to do, am taking HMB to try and offset some of the loss.


Posted by: Jodi

If you are going to continue that for the next 11 weeks, you ARE going to lose LBM. There is no way of getting around it. You shouldn't be doing that much cardio until the last month, not 3 months in advance. At this point you should be doing it 3 times a week and focusing more on your diet. You can go far tweaking a diet without having to increase the cardio until its closer to your comp. JMHO!!


Posted by: shortstuff

I guess i will have to talk to my trainer but since this is my first and I am in the rpocessof learning, I don't want to screw things up. I value your opinion totally. :-)


Posted by: hardasnails1973

If you are losing LBM then your body will give negative feed back and your strength would drop and then adjustments be made.


Posted by: shortstuff

And none of that has happened if anything have gotten stronger and my intensity is going up which I love and makes me work harder. :-)


Posted by: shortstuff

Ok little contract to myself before I head out the door to work this morning, no more crystal light, am switching to splenda and koolaid, no calories and no carbs, nothing in that, and am not eating any of the food at work anymore, am bringing my food everywhere!!! SO I am down to mustard and splenda as pretty much my only condiments, :-) Ok off to work.


Posted by: shortstuff

Leg day today aka Day of pain LOL

All right I am changing workouts for the next couple weeks and am going for lighter weights and higher reps. Legs am aiming for between 15-20 reps for three sets.

Lying Leg Curl-
1x20 @40lbs, 2x19 @ 40lbs, 1 x 17 @ 40lbs
Seated Hammer Hamstring Curl-
1x20 @ 35lbs, 2x18 @ 35lbs
Adductors-
3x20 @ 70lbs
Leg Extensions-
warm up x20 40lbs 2x20 @ 40lbs 1 x 16 @ 40lbs
Hack Squats-
3x20 @ 20lbs each side, 1x15 @ 20lbs each side
Lunges on Smith-
2x15 @ 20lbs each side, 1x12 @ 20lbs each side

And needless to say I am saying OUCH!!!!!


Posted by: shortstuff

Chest day yesterday and for some reason hunger has been backing off a bit yesterday, not really sure why....but here is chest workout.

Chest-
Bench Press-
warm up @ 10lbs each side x 10 1x15lbs each side x 10 1x20lbs x10 1x25lbs x10
Incline Dumbell Press-
30lbsx10 32.5lbsx10 35lbs x 10
Cable Flys high-
3x40lbsx10
Cable Flys Low-
3x20lbsx10
Pushups-
4xfailure


Posted by: shortstuff

Ok and here is what I ate yesterday.

7:30am-
1/2c oats, 8 whites, 1 tsp flax
10:30am-
4oz salmon, lettuce
2pm-
4oz turkey, 1/2c oats (was on the run and in car)
5pm-
4oz chicken, veggies, 1tsp flax
7:30pm-
4oz salmon, veggies
10:30pm-
3oz steak, veggies

I use splenda to sweeten my oats an my tea I drink. Otherwise that is it.


Posted by: shortstuff

Ok I lied, I was starving about an hour ago, after I got done with my HIIT for the day. I am going a hundred miles an hour and trying to pack for my trip to cali for three days to relax and do nothing except get some sun, read, train and whatever the hell I want, besides work and shcool, since that all starts once I get back.

So I am feeling better about things and dammit I am going to do this and do awesome!!


Posted by: shortstuff

Ok I just got done doing my good ole 45 minutes of cardio, this time on a step machine, I am kinda in Cali on a mini vacation right now, and weighted myself right before, but I had eaten a meal and drank a ton of water and I weighed 132 at the time!!! So that means in the last week I have lost probably around 4 pounds!!! That makes me so happy to know that everything is working!!! :-) Well off to meal number 2, slept in this morning and man it felt great!

So far I have eaten 8 egg whites, 1/2c oatmeal and 1 tsp flax, and I am off to eat some chicken and oatmeal with no fat......


Posted by: shortstuff

Well I got a surprse yesterday and was able to get to the gym, wouldn't have been the end of the world, but it is always a plus. :-)

So Back workout-
Assisted pull up-
1x12 @ 70 lbs assist
1xfailure @ 60lbs assist
2xfailure @ 70lbs

Seated Cable row wide grip-
1x12 @ 60lbs
2x12@ 70lbs
1x10 @ 80lbs

One armed dumbell rows-
3x12 @ 35lbs

Reverse Grip lat pull on hammer-
3x10 @ 45lbs

Close Grip LAt pull down-
3x10 @ 80lbs

Lat Pull Down Straight arm on cable-
3x10 @ 40lbs

Back extensions-
3 x failure

Then had 4 oz chicken salad andright before bed was a protein shake with 1 tsp flax and apx 30g protein.


Posted by: shortstuff

oh and i weighed myself this morning with nothing in me, and I am down to 129!!!!!!


Posted by: shortstuff

Ok Time to make up for not wanting to =do anything the last two days so have to put in both workouts for arms and shoulders and HIIT was today.

Shoulders-
DB Press- 10x20, 2x10x25lbs, 9x27.5lbs
front raise DB-2x10x15lbs,10x12.5lbs
side raise DB-2x10x12.5lbs,10x10lbs
rear delt on pec dec-2x10x60lbs,10x50lbs,drop set down to 10lbs
upright row-3x10x40lbs
shrugs DB front and back-3x10x35lbs

Calves-
seated-3x15x80lbs
standing-3x15x120lbs
standing inside-3x15x80lbs
standing outside calves-3x15x60lbs

Arms-
long bar curls-10x30lbs,9x40lbs,2x10x30lbs
alternating DB curls rotating seated-2x10x17.5lbs,2x10x15lbs
hammer curls DB-2x10x17.5,10x15lbs
concentration curls cable-2x10x40lbs,10x30lbs,10x20lbs,10x10lbs
rope pushdown-10x40lbs,2x10x50lbs,10x40lbs
skull crushers-3x10x40lbs
reverse grip pushdown-2x10x60lbs,10x50lbs
dips-3xfailure


Today was HIIT, and man was I tired but I did it!!!!


Posted by: shortstuff

oh and this is day 17....


Posted by: shortstuff

Just got done doing legs and man I am not in major pain but it is that burning feeling with the constant shaking, so yeah I know I will be feeling this tomorrow. So amm procrastinating working by eating my tuna salad with flax and typing this up.

Leg workout-
lying ham curls-15x30lbs, 2x15x40lbs, 15x35lbs
standing straight leg DL on bench-3x12-15 with 45lbs long bar
Leg Extension-15x40lbs, 2x15x60lbs,15x50lbs
Wide Legged Leg Press-10x180lbs,2x15x160lbs
Front Squats-15x10lbsper side, 15x15lbs side, 2x15x20lbs side

And I am done..........Ok I should work, :-P


Posted by: shortstuff

Well I just got back from the gym, did my chest workout and did my cardio this morning since I woke up about 30 minutes late I had to do the treadmill at an incline for 45 minutes and man do my legs hurt from yeterday. I am kinda upset and not sure what is going on but I weighed myself at the gym today, about noon and I was still at 134, the same as two weeks ago when I weighed myself at the gym. So I am going to start posting food and workouts religiously now so I can see what if anything I am doing wrong.

6am 45 min treadmill at an incline

7:30am-1/2c oats, 8 whites 1 tsp flax
10:30pm-can tuna, 1.5c lettuce, few slices tomato and cucumber 2.25oz potato
1:30pm-4oz turkey burger, .75c green beans, .75c mushroom sliced, 1 tsp flax
4:30pm-1.5c lettuce, slice tomato and cucumber, can tuna, 1 tsp flax
7:30pm-1.5c lettuce, slices tomato and cucumber, 4oz chicken, 1 tsp flax
10:30pm-3oz steak and veggies


Posted by: shortstuff

ah the workout I forgot silly me LOL

SMith bench press-
10x10lbs,10x20lbs,2x10x25lbs
Smith Incline Press-8x20lbs, 10x15lbs,10x175.5lbs
cable flys-3x10x30lbs
Incline fly dumbell-3x10x17.5
Pushups-3xfailure


Posted by: shortstuff

OK I thought I would take this moment to share how BADLY I HURT, ny legs and chest are so sore it isn't funny!!!!!! So as much as I love the feeling I can hardly bend down to tie my freaking shoe LOL OK I just had to bitch and moan for a sec, oh and I have no idea how I am going to pull off HIIT training today LOL


Posted by: shortstuff

OK I am totally frustrated, I just got back from my AM cardio and it was two weeks after my first weighing and with nothing in me except some water from this morning and last night, I weighed 135lbs, I pound more then two weeks ago!!!!!!!!!! Ok I am super frustrated now, not like I am going to quit but swtill it is frustrating. So here is what I ate yesterday and my workout for yesterday.

5:30am-8 whites, 1tsp flax, 1/2c oats
9am-can tuna, 1.5c lettuce, 1 tsp flax
11:45pm-7 whties, veggies, 1 tsp flax
3pm-9 whites, 1/3c oats (post HIIT meal)
6:15pm-4oz chicken, 1c lettuce, slices tomato and cucumber, 1 tsp flax
9:30pm-3oz steak, veggies

1:30pm was HIIT on the upright bike up to level 18


Posted by: hardasnails1973

if you are getting stronger you are gaining lean body mass which is a good thing. 530 to 9 am is a long time between meals. every 3 hours. plus begin reved up from cardio you should be starving !!


Posted by: shortstuff

On Tuesday, Saturday and Sunday I am serving in the bar/restaurant so I have to eat when i can and I have done no mornign cardio because those are either HIIT days or leg day. I know it sucks but I try and do it at right times but i have to when i can. It just amazes me and I always have to remind myself about the whole weight misunderstanding, and with stress form other things also, it makes me flip out a litle bit more. :-)


Posted by: shortstuff

Back was yesterday with the normal 45 minutes of AM cardio.

Back-
assisted pullups(am getting stronger :-)3 sets to failure
Low row hammer strength-1x35lbs, 3x10x45lbs
bent over barbell rows-1x12x70lbs, 2 x 10x80lbs
straight arm lat pull downs-3x10x30lbs
one arm lat pull downs cable-3x12x60lbs
lower back extensions-3x failure

Abs-
hanging leg raises-3x12-15
bicycle crunches-3x15 each side
side crunches-3x15xeach side
machine crunches-4x15x40lbs


Posted by: shortstuff

Yesterday was kind of an eye opening day. Things started out greast, did my 45 min in the morning and then went to work and at school I checked my calendar and I realized I don't have as much time as originally thought until the first show. So kinda freaked out but I am totally trusting that we can get there so as of right now I have 9 weeks and a day until the first show and 12-13 weeks for the second.

Shoulder workout-
smith behind the neck press-10x10lbs each side, 2x10x20lbs side,10x15lbs
rotating front raises DB-4x10x12.5lbs
side raises machine-2x10x30lbs, 6x20lbs, 6x10lbs
rear delt on incline bench DB-4x10x10lbs
Upright row-3x10x40lbs
rear and front shrugs-3x15x60lbs(on a cable like machine hard to explain)

7am-1/2c oats, 8 whites, 1 tsp flax
10am-can tuna, lettuce, 1tsp flax
1pm-3oz potato, 4oz chicken
4pm-4oz turkey, veggies, 1 tsp flax
6pm-Protein Bar on the way to school
9pm-3oz steak, veggies


Posted by: shortstuff

I can not believe what time I just got up in order to do cardio before I eat and start my day. Does anyone know what 4am looks like???? n Well now two days a week I get to find out what 4am looks like.........man that is early I am so going to want a nap later.

Arm workout from yesterday-
Standing bicep curl DB no rotation-10x15lbs,10x17.5lbs,5x17.5lbs,6x15lbs,10x12.5lbs
close grip pushup-
10x40lbs, 10x50lbs, 2x60lbs
cable preacher curl-
3x10x30lbs
curved bar pushdown-
2x80lbs,10x70lbs
single arm preacher curl DB-
10x17.5,2x10x15lbs
seated skull crusher DB-
3x10x32.5lbs
Cable Hammer Curl-
2x10x40lbs
Dips-3xfailure

7am-1/2c oats, 1 tsp flax, 8 whites
10am-can tuna, lettuce 1 tsp flax
1pm-4oz turkey, 3oz red potato
4pm-can tuna, lettuce, 1 tsp flax
7pm-scoop whey
9pm-4oz chicken, lettuce, some avacado


Posted by: shortstuff

Today-

30 minutes long duration cardio on treadmill at incline
HIIT at 3pm

5am-1/2 grapefruit, 8 whites, 1 tsp
8:30am-7 whites, veggies 1 tsp flax
12pm-veggies, 1 tsp flax, 4oz turkey
3:30pm-protein shake with glutamine
6pm-veggies, 4oz chicken, 1 tsp flax
9-10pm-3oz steak, veggies


Posted by: shortstuff

Ok today:

leg day no cardio

45 sec rest between sets and 2 minutes between exercises
seated hammer hamstring curl-35lbsx15, 45lbsx15, 40lbsx15, 40lbs x 15
laying single leg ham curl-3x15x10lbs
leg press high and feet close-(weight per side) 45lbsx15, 70lbsx15, 80lbsx15, 90lbsx15
Squats- 25lbs each side x 15 x 4
single leg press- no weight x3

5:15am-1/2c oats, 8 whites, 1 tsp flax
8:15am- can tuna, lettuce, 1 tsp flax
11:30am- 4 oz chicken, 3 oz red potato
2:15pm- 4oz turkey, 1.5c green been, 1 tsp flax
5:00pm- 4oz turkey, 1.5c green bean, 1 tsp flax
8:15pm- 3 oz steak, 1.5c green bean


Posted by: J'Bo

love the journal....looks like your well on your way


Posted by: shortstuff

Ok J'Bo you are way too awesome as is Jodi and Jenny and everyone here!!! I am so excited that things are going as well as they are, just a bit tired right now from lack of sleep and lots of work and homework. Well I did my chest workout yesterday and did my am cardio too, and it hurt like hell!!!!!!!!!

Chest-
DB bench press- 10x25lbs, 2x10x30lbs, 10x32.5lbs
Pec Deck Fly- 10x75lbs, 10x60lbs, 10x65lbs
Incline DB Bench Press- 3x10x27.5lbs
kneeling incline cable fly-3x10lbsx10
pushups- 3xfailure

Food-
7am-8 whites, 1/2c oats, 1 tsp flax
10am-can tuna, lettuce 1 tsp flax
1pm-3oz chicken, 3oz potato
5pm- 4oz turkey, 1.5c green bean, 1tsp flax
8:30pm-3oz steak, 1.5c green bean


Posted by: Jodi

Quote:
DB bench press- 10x25lbs, 2x10x30lbs, 10x32.5lbs



Posted by: Julie7Ulie


Wow, you have a GREAT journal.


Posted by: shortstuff

Why thank you, I figure the more detialed the better, plus with my great (ok not so great sometimes) memory, I should put it all down plus how I felt, so I can easily access. If I try and remember, yeah RIGHT!!!! :nut"

Plus I am just taking after everyone else here..........


Posted by: shortstuff

Yesterday was an interesting day, got up late, so had to do HIIT cardio right after work and then on the way to school had to do my 30 min of other cardio. MY LEGS HURT SO BAD!!!! They were still sore from doing legs on sunday and then add that on top, they are screaming at me.



Food-
5:15am-1/2 grapefruit, 8 whites, 1 tsp flax
8:15am- 4oz chicken, lettuce, 1 tsp flax
11:45pm- 4oz chicken, lettuce 1tsp flax
2:30pm-30g protein, 10g glutamine
5:30pm- 4oz turkey, 1.5c green beans, 1 tsp flax
9pm- 3oz steak, 1c green bean


Posted by: shortstuff

Ok I am going whine for a sec because my legs are so pumped and I feel so flat and fat. AHHHHH I hate these days!!!!!!!!


Posted by: J'Bo

well babe i am right there with you. i start starving tomorrow.


Posted by: aggies1ut

Just curious, what is your average daily caloric intake?


Posted by: shortstuff

Right now about 1300-1500


Posted by: shortstuff

I will be a little more specific now. I eat about 5-6 mainly six meals a day and for right now this is what I am averaging, mainly proteins and fats and a few carbs. Then coming up things will change and then change and then keep changing as they get closer. How I am not so sure right now, but you will see I guess as I get there and when i find out LOL

And man I am really getting an urge to go dancing!!!


Posted by: J'Bo

well come down here ss....i am heading to the club Saturday for a night of


Posted by: shortstuff

Oh I so would in a heart beat, man all my girlfriends are getting married and they are only 21-22!!!!!!!!!!!! So they are no fun anymore, I am halfway tempted to go alone!!!! I am not afraid I know most of the bouncers from the gym LOL This is such a small town sometimes LOL


Posted by: Jenny

Great journal Shortie!

Hey, you and I and J'bo need to go out dancing!


Posted by: shortstuff

Ok lets see here yesterday, 7/2/03 which by the way now Legally Blonde 2 is out!!!!!!!!! And you know I am so going to see that this weekend!! Those movies are my fav movies and my theme movies LOL

WOrkout yesterday oh yeah, Back-

Behind neck lat pull hammer strength- 10x45lbs each side, 3x10x55lbs each side
One armed row hammer strength-10x45lbs, 3x10x55lbs
High row on cable-10x60lbs, 10x70lbs, 12x70lbs
close grip cable pull down-10x60lbs, 10x70lbs, 8x70lbs
assisted pullups-3xfailure wide grip
low back extensions-3xfailure

oh did my AM cardio of 45 min and did abs
hanging leg raises, oblique crunches, concentration crnches on decline, machine crunches


Posted by: shortstuff

we will all wear our low rise pants and cropped shirts and shake our groove thing LOL


Posted by: shortstuff

Oh food I almost forgot, it never changes LOL

7am-1/2c oats, 30g protein whey (ran out of eggs oops) 1 tsp flax
10am- can tuna, lettuce 1 tsp flax
1pm-3oz potato, 4 oz turkey
4pm-4oz chicken, 1.5c green bean, 1 tsp flax
7pm- 4 oz chicken, lettuce, 1 tsp flax
10pm- 3 oz steak, 1.5c green beans


Posted by: Jenny

Quote:
Originally posted by shortstuff
we will all wear our low rise pants and cropped shirts and shake our groove thing LOL
Well of course!!


Posted by: shortstuff

Man so much to catch up on now. Oh went and saw legally blonde two and LOVED IT!!!!!!!!!!!!!!! I am so buying it!!

Ok workouts-
7/3/03- 30 minutes AM cardio & HIIT cardio in the afternoon
food the same as always ( too much to enter to add in food too)

7/4/03-
Shoulders-
Military press w/smith- 10x10lbs, 3x10x15lbs (each side)
cable front raises single arm- 3x10x20lbs
side laterals straight arm- 2x10x10lbs, 6x7.5lbs, 6x5lbs
cable rear delts- 3x10x35lbs
upright rows superset with shrugs-3x40lbs (UP row) 3x35lbs (shrug) both 10 reps
45 minutes cardio postworkout

7/5/03-
Legs (45 sec rest between sets)
laying leg curls-15x30lbs, 15x40lbs, 2x15x50lbs
stiff leg on bench-15xbar, 15x5lbs (each side) 15x10lbs
leg extension-15x40lbs, 3x15x50lbs
wide leg squats-15x20lbs, 2x15x30lbs(each side)
one legged leg press- no weight 3x15

7/6/03-
HIIT cadio


Posted by: shortstuff

Oh and am starting tribestan at the end of the week or in the next few days and am adding yohimbe to my green tea, ec stack combo asap, like tomorrow.


Posted by: sawheet

Good stuff!!!!!!!, nice job


Posted by: shortstuff

thanks peanut butter god


Posted by: shortstuff

Ok had to hurry up and write this and vent before my class, which starts in ten minutes. went to the gym and had the worst chest workout in a long time. Three reasons:

1. tired, up until 12:30am and woke up at 4:15am for flight home to oregon.
2. sun burn on shoulders and back not good for chest day
3. NO ONE WAS KIND ENOUGH TO SPOT ME TODAY!!!!!!!!!

The last reason is the most irritating. If I need help usually someone in the whole freaking place is feeling to help, but for some reason, everyone seemed to have something stuck up there %^&!!!! I almost dropped the bench bar on me twice, so meant i had to lower the weight twice, irritating when i could have done a few more with a spot, and the same thing with doing incline benches, had to lower the weight a few times to not drop it on myself. I swear I will go out of my way to help someone if they need it, why are people so freaking dumb sometimes!!!!!!!!

Ok but here are my entries for today so I can get to class.

Chest-
bench press- 10x10lbs (each side) 10x15lbs, 7x20lbs, 6x15lbs, 10x10lbs
Incline Bench Press- 10x5lbs, 4x15lbs, 9x12.5lbs, 8x12.5lbs
Cable Crossovers- 3x10x40lbs
Pec Deck Drop Set starting at 60lbs and going down 15lbs each time
Incline Cables Standing- 13x10lbs, 11x10lbs, 10x10lbs
2 sets pushups to failure (which was like 6)

45 minutes elliptical posty workout cardio

5am-30g protein, 1/2c oatmeal, 1 tsp flax
9am- 4oz turkey, 1.5c green beans, 1 tsp flax
11:45am- 4oz chicken, 3oz potato
2:45pm- 4oz turkey, 1.5c green beans, 1 tsp flax
6pm- 4oz chicken, lettuce 1 tsp flax
9pm- 3oz steak, 1.5c green bean


Posted by: shortstuff

Ok feeling a bit better about the whole workout thing and not quiet as run through the ringer, got some great sleep last night and it was much needed. Still am thinking I am holding a bit much and would like it to leave and go away, far away.

But becasue I did on sunday what I should have done today that means today I am doing abs and calves and postworkout cardio, since I got up at 4:45am anyways for work.

but here is what I have eaten so far. 5am- 30g protein (out of eggs annoying) 1/2c oats and 1 tsp flax.


Posted by: J'Bo

you are going to take yomb and trib?
someone is gonna need a chastity belt to keep you from pouncing on all the men in your area....or a back up generator


Posted by: shortstuff

Well it is a good thing we are different coasts then isn't it, then there is plenty of men to tackle for the both of us LOL


Posted by: J'Bo

you got that right


Posted by: sawheet

Figures two horny women soooooo far away!!!!!!!!!


Posted by: hardasnails1973

and one horney male here in between. Sucks not having a girl freind around when you need one. 12 weeks before contest it can get pretty lonely esepcailly with all this elevated test. UGHHH


Posted by: J'Bo

so that is what you want a girlfriend for?


Posted by: hardasnails1973

No that's not the only reason....just making a comment it can get frustrating at time : )


Posted by: J'Bo

i c


Posted by: shortstuff

So ok it is decided we can all be lonely horney people all together now :-) man i miss soime good stuff when i go to work. LOL


Posted by: shortstuff

Well today is a beautiful day and watched the sun come up while doing cardio, 45 minutes on the incline treadmill, did the elliptical past two days and just needed to switch things up a bit. Enjoyed my 1/2c oatmeal and egg whites and now time to put in what I ate and did yesterday.

5am-1/2c oats, 10g protein, 1 tsp flax
8am-4oz chicken, lettuce, 1 tp flax
11am-3oz chicken, 3oz potato
2pm-4oz turkey, 1.5c green bean, 1 tsp flax
6pm-9 whites, 1.5c green bean, 1 tsp flax
9pm-3oz steak, 1.5c green bean

Calves-
seated inner and outer calves 3 x 15 @ 45lbs
seated normal calves- 3 x 15 80lbs
hammer strength seated straigt leg calves-3x15 115lbs
single leg calves on leg press super set with single leg standing no weight raises-3x12 30lbs (on leg press)

Abs-
isolation crunches on decline
vups
hanging leg raises

then 45 minutes on the elliptical


Posted by: naturaltan

Quote:
Originally posted by shortstuff
So ok it is decided we can all be lonely horney people all together now :-) man i miss soime good stuff when i go to work. LOL



Posted by: shortstuff

Hey now, just because some of get some and some of don't doesn't mean you have to laugh

Ok I am laughing too LOL Cause that is pretty dang funny


Posted by: shortstuff

Thursday July 9th-

Time to vnt for a sec if you all don't mind. I got up and did my cardio this morning and just got done eating breakfast and i don't what the deal is but I just am not feelig like I will ever get down to my goal in three months. I don't now if any of you compete and if you feel like this at times, but it is so hard when by yourself everyone around you think you are crack for doing what you are doing. So there is a definite lack of support. I guess I will just keep doing what I have been doing and just try and push myself and lets cross our fingers this is enough. Ok back to being happy go lucky me, had to vent for a sec.




Posted by: hardasnails1973

If you keep thinking like that the extra stress is going to prevent your body to getting in the shape you want it. Stress can make your body release high levels of cortsiol and can transform an incredible phyique in to trash. I had it happen and no matter what supplements or even drugs you take can combat it. So just stay positive and don;t be so obessessive about it. It is a learning expereince every time you get ready. In the next 12 weeks you will learn more about your body, mind and spirit more then any other time. So just stay postive and don;t sweat things and let things fall into place. OTher wise if you try to rush things they always have a way of back firing in your face (SIGH) ....I learn this in many aspects of my life


Posted by: shortstuff

I know but you know how it is sometimes, you just have to let it out. I always feel better after talking or putting it out there, not leaving it sitting in me and stressing me out anymore. I know I know I know this is the downfall of my personality. It is all or nothing. I just have to try and forget that. But I know there are a few there and they are helping all they can


Posted by: Leslie

I have been there and done that. I am one week out form my Figure comp and feel like backing out, ...I got like this last year too. But the end result was fantastic, and I know in the bottom of my heart it will be even better this year.

You just have to have faith and keep moving...it WILL pay off in the end


Posted by: naturaltan



I know this isn't quite the same, but when I was boxing, the fitness portion was left up to me. If I wanted to do well, then I'd put in the extra effort to get in shape. If I didn't, I'd pay a high price. I remember running in the early mornings thinking, I can take this road and head back early ... but in doing that, I'd only harm myself. It all comes down to a matter of will and want you want. If you want to do well, not even a lack of support will stop you. And as you've written, just venting has helped. Although we can only give you written support, I'm sure everyone here will be there with you in spirit!

Now ... let's focus on the remaining 12 weeks and kick some a$$


Posted by: shortstuff

You guys are the best!!! Honestly, it is great, I feel much better and ready to kick my shoulders into some pain tonight

Yesterday-

7am- 1/2c oats, 8 whites, 1 tsp flax
10am-can tuna, lettuce, 1 tsp flax
1pm- 4oz turkey, 3oz potato
3:30pm-4oz chicken, 1.5c green bean, 1 tsp flax
6pm-can tuna, lettuce 1 tsp flax
9pm-3oz steak, 1.5c green bean

am taking 4 lever tabs per each meal just added a week ago now.

Back-
assisted wide grip pulls ups-4x12-15
seated low cable row close grip-1x10x50lbs, 3x8-10x60lbs
T-bar rows-10x45lbs, 10x55lbs, 5x55lbs, 10x45lbs
one arm lat pull down cable full stretch-2x10x70lbs, drop set 70/50/30
seated row machine drop set-90/70/50/30lbs
low back extensions-3x12-15

Anyone have any good back ideas feel free to let me know, am having a hard time feeling a good pump in my back lately, not sure why.....


Posted by: naturaltan

I sometimes do drop sets ... ex. 45 to failure and then drop the weight to 30 and go to failure again. Just an idea. I guy told me he uses the machine to assist in backup pullups after doing pullups with his bodyweight ... so tonight, I'll add 70lbs and then head for the assist machine to get a great lat workout. I can't wait to try this


Posted by: J'Bo

ss.......believe me everyone feels like baking out at some point....i have at all 5 competitions....i usually have a breakdown the week i start dieting and 3 weeks before the comp.

you can do it..........put your ass into it


Posted by: naturaltan

Quote:
Originally posted by J'Bo
you can do it..........put your ass into it
nice


Posted by: shortstuff

It seems that many of us gals are really putting our ass into it!!!!


Posted by: J'Bo

thanks NT

now my ass

i feel like the majic word of the day is ASS

and its National Ass Day


Posted by: Jodi

Quote:
Originally posted by shortstuff
It seems that many of us gals are really putting our ass into it!!!!



Posted by: naturaltan

Quote:
Originally posted by J'Bo
now my ass
you'll have to wait in line my dear ... ... I'm a commodity


Posted by: Jodi

Quote:
Anyone have any good back ideas feel free to let me know, am having a hard time feeling a good pump in my back lately, not sure why.....
Straight Arm Pulldowns
One Arm DB Rows
One Arm Hammer Pulldown
Plate Loaded High Rows
Seated Good Mornings

Hope that helps


Posted by: shortstuff

think the only i have never do or work into my routine is the seated good mornings, those work well for the lower back??? You would use a barbell, or do you use the long bar??


Posted by: Jodi

I use the straight bars with the weight already on it. Just be carefuly, yes they work low back. How bout Hyperextensions? I usually superset the Seated GM with the hypers. Really Burns!


Posted by: shortstuff

seated gm?? I go back and forth between doing hyperextensions no weight complete isolation and going to burn out, and sometimes weighted on a machine or on the thingy, you know what i am talking abot LOL


Posted by: Jodi

Seated Good Mornings

Try doing hypers with a 3-1-3 tempo with weight. 3 sec. down, 1 sec pause, 3 sec up. Wanna feel burn, try that.

Also how bout these:

Reverse Grip Straight Bar Cable Rows
Rack Pulls
One Arm High Cable Pull


Posted by: shortstuff

need to do the reverse grips some more, forget about those and love them!!! I love rows!!!! rack pulls???


Posted by: shortstuff

Ok just had to say this but just saw a klondike bar commercial and looked SOOOOOOOOOOOOOOOOOOOOOOOOO GOOD!!!!!!! Made me realize I am getting starving!!!!!!!!!!!


Posted by: Jodi

Rack pulls: Its sort of like a half dead lift. Put the BB about an inch below your knees in a rack and deadlift it but only go down to slightly below knee level oppose to the floor. You can go much heavier than a deadlift. They kick ass! One of my favs


Posted by: shortstuff

oh sounds like something i will love, heavy lifting with everything except my legs is one of my fav things to do!~!!!!!!!!!


Posted by: Jodi

Me too!! : Except I love doing legs. That is unfortunately the reason I'm trying to shrink them now. I got a little carried away Because I want the muscle to shrink I squat with such little weight now that I feel like a wuss


Posted by: shortstuff

Oh yeah I have been shoved onto the do as much as you as hard as you can, for 15 reps with 45 sec max between sets, talk about wanting to puke!!! Legs have never been a rpoblem area for me, but am goig to look at your leg workouts for some new lifts


Posted by: Jodi

Check out one of my old journals instead. My recent journal has my wussy leg workouts!

I have a journal that went for 5 months. Here try this one instead


Posted by: shortstuff

Nice thanks Jodi!!!!


Posted by: shortstuff

GREAT SHOULDER WORKOUT!!!!!!!!!!

seated arnold presses- 3x10x20lbs, 6x17.5lbs
seated rotating front raises-3x10x10lbs
seated straight arm side raises-3x7.5lbs, 5x10lbs
bent over rear delts-3x12x10lbs
upright row on smith- 10x(each side)10lbs, 2x10x12.5

did 45 minutes on the ellipticall in the morning

6:30am-1/2c oats. 8 whites, 1 tsp flax
9:30am-can tuna, lettuce, 1 tsp flax
12:30pm-3oz potato, 4oz turkey
3:30pm-4oz turkey, 1.5c green bean, 1 tsp flax
6:00pm-can tuna, 1 tsp flax, lettuce
9:00pm-1.5c green bean, 3 oz steak


Posted by: shortstuff

Yesterday-

7am-1/2c oats, 1 tsp flax, 8 whites
10am-can tuna, lettuce, 1 tsp flax
1pm-1/2c oats(still out of potato) 4 oz turkey
4pm-4oz chicken, 1c cuces
7pm-1.5 scoop protein and 1 tsp flax
9:30pm-3oz steak, .5c green beans

Arms-
rope pulldowns-10x50lbs, 10x60lbs, 6x70lbs, 6x60lb s, 5x50lbs
standing single arm precher curl-10x15lbs, 10x17.5, 5x17.5, 5x15, 10x15
reverse grip pulldowns-10x60lbs, 5x70lbs, 6x60lbs, 10x60, 12x50lbs
seated rotating curls-3x10x15lbs(last set last 5-6 assisted)
close grip press-2x10x60lbs, 8x60lbs
21's with barbell-30 x7 for bottom and upper and 20lbs for full range, then 20lbs for last two sets


Posted by: shortstuff

7/12/03

5:15am-1/2grapefruit, 8 whites, 1 tsp flax
8:15am-1.5 scoop protein, 1 tsp flax
12:15pm- 4oz turkey, 1c cuces
4pm- 1.5 scoop protein, 10g glutamine
6:30pm-4oz chicken, 1c green beans
9:30pm-3oz steak, 1c green bean


2:30pm- HIIT
7:45m-30 min on incline treadmill

Ok leg workotu for today
laying leg curls
seated single leg curls
stiff legged deads with DB
adductors
leg press high and close
squts on smith, 2 sets of 15 & drop set
leg extensions
I am going to throw up!!!!!!!!!


Posted by: shortstuff

Oh and because I am sure you all are so excited with me, BUT I NO LONGER HAVE TO WORK SATURDAY AND SUNDAY AT 6:30AM!!!!!!!!!!! I am so excited, this means I can have somewhat of a social life. I miss going dancing on friday and saturday nights so that is like the first thing I am doign!!!!!!!!!!!! SO EXCITED!!!!!!!!!!!!


Posted by: shortstuff

Ok thought I was going to die today doing legs, I have never had the whole actually spin while I was squating before and totally freaked me out but afterwards felt even worse, you know that feeling when you feel like you are about ready to puke if you make too many movements and that if you close your eyes you are so going to hit the floor and then all of a sudden you just get the chills, yeah that was me today doing legs. Thought I was going to die LOL

5:15am-8 whites, 1/2c oats, 1 tsp flax
8:15am-1.5scoop protein, 1 tsp flax
11:15am- can tuna, 3oz red potato
2:00pm-1.5 scoop protein, 1 tsp flax
5pm- 4oz turkey,1.5c cuces 1 tsp flax
8pm-3oz steak, 1c green beans


Posted by: shortstuff

oh man i am still completely stupid from that workout, here is what I did
all sets of 15
laying leg curls-30lbs, 40lbs, 50lbs, 40lbs
seated single leg curl-20lbs
stiff legged w/DB-35lbs, 37.5lbs, 35lbs
adductors-90lbs
leg press-160lbs, 170lbs, 180lbs, 190lbs
squats-35lbs, 35lbs
drop set squats til failure-35lbs, 25lb, 10lbs
leg extensions-40lbs


Posted by: J'Bo

ss...great leg workout.
at what point did you almost black out and
just so i know for my next leg day
it will all be worth it in the long run....at least thats what i am told


Posted by: shortstuff

the drop set squats made me almost pass out and then the throw up feeling was doing the leg extensions after that, yeah forgot all my stuff in the gym as i left today so meant i had to walk some more to go back and get it LOL


Posted by: J'Bo

i should laugh cause he will probably make me do the same thing tuesday....need to buy a padded toilet seat


Posted by: shortstuff

LOL, i am wandering about the three flights of stairs i have to go up and down to myt apartment and cardio tomorrow is going to SUCK!!! Luckily I don't have to do the step, would make my ass huge!!!


Posted by: J'Bo

i love the stepper....makes for a nice round booty....i love cinnamon bun butts


Posted by: shortstuff

well let me get mine lean like your then we can have contest on the step mill


Posted by: butterfly

Quote:
Originally posted by shortstuff
oh man i am still completely stupid from that workout, here is what I did
all sets of 15
laying leg curls-30lbs, 40lbs, 50lbs, 40lbs
seated single leg curl-20lbs
stiff legged w/DB-35lbs, 37.5lbs, 35lbs
adductors-90lbs
leg press-160lbs, 170lbs, 180lbs, 190lbs
squats-35lbs, 35lbs
drop set squats til failure-35lbs, 25lb, 10lbs
leg extensions-40lbs
You mentioned in Stacey's journal that you were always looking for variations... have you ever tried 1 1/4 laying leg curls? My hams never would show up til I started those and they help with my calves as well!!!


Posted by: shortstuff

never done that can you explain and I will try them on sunday


Posted by: naturaltan

on a lying leg curl machine, bring the curl from the bottom to the top and in the same motion, bring the curl down a 1/4 way and back up to the top


Posted by: shortstuff

that sounds like a throw up one, will have to do!!!!! man i am addicted to that feeling now LOL


Posted by: hardasnails1973

J'bo shes talking about 21's or lucky 7 with your hamstrings : )


Posted by: shortstuff

hmmmm, that would work for extensions too, ooohh got some good ideas now


Posted by: Jodi

Front Squats
Plie Squats
Feet Forward Smith Squats
BB SLDL
Good Mornings
Hypers for the hams and butt - pad at knee and above knee level
Step Ups
Back, forward, side lunges




Posted by: shortstuff

so um coach you seeing that, lets come up with some good ideas


Posted by: hardasnails1973

Yes that plan would work but i would change up from squats to leg presses. Bascailly you varing the feet postion will hit different areas of the quads. Bascally I like to do leg presses and some for over squats movement in every work wether it be hack, smith machine, free squats, front sqauts or squat machine it self. My legs aren;t the biggest but MR "chicken legs" is getting close to the mid 600's each week. but now I won;t go over 500 and ust rep it for 8-10 times with strict for since i'm in contest prep. but leg presses I will push the limit to 1600-1800 lbs for a good set of 6-8 reps for a good 2 sets


Posted by: shortstuff

well then each week we can juast do something diff to hit diff areas, want to focus on hams next workout, trhey haven't had a good punishing in awhile LOL


Posted by: butterfly

That avi pic of fade's bum... it was taken before he ever did a squat! He used to only do leg press... max is like 1500 lbs, no lie!!! He says the higher you place you feet the more of the upper butt you'll hit, you know to round it out.

Although, you already have a great booty...


Posted by: butterfly

Quote:
Originally posted by shortstuff
well then each week we can juast do something diff to hit diff areas, want to focus on hams next workout, trhey haven't had a good punishing in awhile LOL
If you like the puke feeling, try 100 reps in 4 sets of Good Mornings!


Posted by: shortstuff

those are so in my back workout for wednesday, trying those puppies, and thank you mam you have a great ass too!!!! It is weird how much one ejoys punishing ones sels LOL


Posted by: shortstuff

AHHHHHHHH I hink my legs are going to fall off, They didn't hurt until I started to do my 45 minutes of cardio on the eliptical. About 12 minutes into it I started to get cramps in my quads, ny ass, my hams, it sucked so bad, i had to turn the resistance down because my legs hur so bad. But I made it through all 45 minutes so I give myself props. Oh and had a GREAT chst workout, felt almost the same intensity as my leg workout yesterday.

7am- 1/2c egg oatmeal, 8 whites, 1 tsp flax
10am- 1.5 scoop protein, 1 tsp flax
1pm- 4 oz chicken 3 oz potato
6pm-1.5 scoop protein 1 tsp flax
9pm-3oz steak, green bean

cable flys- 10x10lbs, 3x10x20lbs
incline cable flys- 3x12x10lbs
incline bench press-3x10x10lbs each side
bench press- 2x10x10lbs, 8x10lbs, 6x5lbs, 7xbar onl
could not do more then 10pushups on my knees after that LOL

Abs-
hanging leg raise
oblique decline crunches
decline crunches
machine crunch


Posted by: Jodi

Quote:
Originally posted by shortstuff
those are so in my back workout for wednesday, trying those puppies, and thank you mam you have a great ass too!!!! It is weird how much one ejoys punishing ones sels LOL
For back they are seated Good Mornings Have fun!


Posted by: shortstuff

Just a little side note and I know a few people will laugh at this, BUT I CAN NOT WALK!!!!!!! I feel like I will fall over the minute I get up, my legs hurt more then I can explain.!!!!!!!!!!! WHY DO I DO THIS!!!!

Oh yeah I LOVE IT!!!! And I am suppossed to be doing HIIT today, scary!!!!! Ok off to try and get dressed somehow LOL


Posted by: hardasnails1973

Just say it PAM - I'm a bastard LOL


Posted by: shortstuff

No, you aren't a bastard, but how the heck am i suppossed to move these lead wights at the intensity I am suppossed to??? IU swear I got out of bed today and almost fell over, plus I don't think the lack of sleep is helping either, am averaging like 5 hours a night right now AHHHHHHHHHHHH I Need school to be over!!!!!!!!!!!!!!!!!!! Oh and i wonder how my chest is going to feel now..........maybe a good chest massage would be good


Posted by: J'Bo

i will be joining you in the sore leg department tomorrow ss.


Posted by: shortstuff

How about we gang up and make him be in pain too

Yeah that would be fun, but I think we might have to coerce some of the other guys or gals hee to help us LOL


Posted by: J'Bo

i am in on that one

he always asks my opinion on meals though...and says he is going to do it....then doesnt


Posted by: shortstuff

hey, he asks your opinion????????? LOL Don't ever think I have had that happen


Posted by: J'Bo

it was a first...i think that he was desperate


Posted by: shortstuff

Man the master cumbles LOL But you are the smart one too Me am the newbie trying to learn from the masters


Posted by: shortstuff

Ok HIIT today killed me!!!!!! I could only go to level 16 when normally I get up to 18-19 but oh well meant that I had a kick ass leg workout.

Also did 30 minutes on the treadmill on an incline

6:30am-1/2 grapefruit, 8 whites, 1 tsp flax
12pm- (don't yell at me long sotry but was at work longer then I was suppossed to) 1.5 scoop protein, 1 tsp flax
3pm- 4oz turkey, 3 stalks celery, 1 tsp
6pm- 1.5 scoop protein, 10g glutamine
9pm- 3 oz steak, 1.25c cuces

MAN I AM STARVING!!!!!!!!!!!!!


Posted by: hardasnails1973

well since you corrected my little problem J'bo I went back to normal eating 4 TBSP of hemp oil a day does work miracles as well as brown rice and cutting veggies. I got a damn meeting today and screwed up my meals so I will be short by 600 calories SHIT and I was even getting leaner. Oh cardio I had a hard time sprinting its been a while But I coudl go for ever on the tread mill on incline.


Posted by: hardasnails1973

i was at the gym last night and my freind Tony asked me if i got tity implants. My training partner jake, is making incredible transformation as well hes a natural 220lbs with abs and still benching in the low 400's. He just hates cardio and like to sneak some icecream in every once in a while LOL


Posted by: shortstuff

every once in awhile????????? Hey at least some things are easier for him then others, did you get noe about should I up trib from 3 a day to 4-5???


Posted by: hardasnails1973

you were lat time doing 4 a day for now keep it at 3 a day after your first cycle of about 28 days then 5-6 days off because of monthly visitor then up it to 4


Posted by: shortstuff

Ok sir, i am having a good time looking at yours and j's backs, since i am doing back today, am thinking doing lat pull downs cable wide grip, low row on hammer, one armed rows with DB, wide grip pull ups (drop set) and end with good mornings seated, you opinion???


Posted by: Kimbro11

Shortstuff,
What do figure comp's consist of?


Posted by: shortstuff

You are best off asking j'bo she is quiet experienced in this area, but mine consists of four rounds, 2 rounds of pre judging in a two piece and a one piece and then the evening show which is one piece and two piece again. Judging is based on physique (muscle and symetry) and beauty. Hope this answers your question.


Posted by: shortstuff

Just thought I would share some thoughts I have had last night and this morning. I had a wonderful kick in the pants from a very good friend last night and told me I need to remain focused and stop freaking out. I need that every now and then, it is just in my nature to react when things don't appear to be going as I want them and I am not a very patient person so they reminded me I need to be and to relax and go with the flow. They also reminded me that I am doing this for myself so this means I need to stay focused on myself and no one else matters at this point except for one or two people and they know who they are.

So I laid there in bed last night think about this and it all makes sense, complete sense. Then when I woke up actually early for my morning cardio, I was up by 4:50am, and at the gym by 5:10am, the sun was starting to come out, the birds were starting to sing and I just felt a million times better. My mind is at ease and I am at ease. It doesn't matter to me what people say and want me to do because I need to be doing what I want in my life and what is the best for me and my goals. Which at this point means no more trips!!! I am done traveling until at least the end of october. I will get no where if I am not in my house with my food and in my comfort zone and my routine. It just has to be that way and I am ok with that. So thank you for a kick in the ass and i am kicking my ass and enjoying it That is key to me right now, this isn't a pain in the ass this and everything I am doing I love!!!!! I love giving myself a goal and reaching it!!!!!


Posted by: shortstuff

Oh and suppose I could put in all my info and all that jazz (oh and everyone must see the movie CHICAGO, LOL just a side note)

And this would normally make me freak out but you know I can see that my body comp is changing so this doesn't make me freak right now I weighed myself before cardio this morning same time and same scale as always and I am still 134 pounds!!!! Oh well

yesterday- 7/16/03
7am-8 whites, 1/2c oats, 1 tsp flax
10am-1.5 scoop protein, 1 tsp flax
1pm- 4oz chicken, 3oz potato
4pm-1.5 scoop protein, 1 tsp flax
7pm- 4oz turkey, 4 stalks celery, 1 tsp flax
10pm- 3oz steak, 1.5c cuces

Back-
lat pulldowns cable-12x60lbs, 7x70lbs, 10x70lbs(with spot), 12x60lbs
Low Row Hammer- 12x35lbs, 12x45lbs, 2x10x55lbs
One Armed DB Rows-3x10x42.5lbs, 10x37.5lbs
Wide Grip Pullups assisted-4 sets to failure no matter what weight and watching form closely
Hyperextensions 3 sets to failure

Abs-
decline reverse crunch 3 sets of 15-20 to failure
decline crunch 3 sets of 15-20 to failure
machine crunch 3 sets of 15 to failure


Posted by: J'Bo

Great post babe. I agree with almost everything here...however the part about you kicking ass shouldnt be your main focus...i know that you have other reasons for competing and i tell my clients to focus on those more than the actual win. since fitness and figure competitions are soley judged upon personal opinion and isnt a point based sport there is ABSOLUTELY no consistency in what they are looking for. one day they may like the hardest, ripped female and one day they may choose the curvey and femine body. you never know. i am working in the IFBB federation to change this by proposing that all judges attend seminars and courses. when i asked several judges what they were looking for and why a certain person won over another they outright said "to be honest i have no idea what i am looking for". this issue will be cleared up in time as mor and more judges are well versed in fitness and figure instead of jsut bodybuilding.
Here are a few of my reasons for competing and the main focus when i train to compete. You should try to focus on these aspects of the sport and develop some of your own reasons.

-to become a more disciplined person in other aspects in my life
-to enjoy the process of dieting and training and know that small changes are lasting changes
-to meet other people interested in the same way of life (and to meet hotties )
-learn how the body can change by making the smallest adjustments
-to control your emotions under a high stress environment (the competition itself or just the dieting process)
-to learn from everyone around me
-get into the best shape possible
-show others that strength and discipline is learned and we are not born with it
-inspire anyone to become a healthier person

well i hope that these things helped you a bit. remember i am always here for you. contest prep. is VERY HARD and i tell everyone that is begining in the sport. so if you need support i am always here


Posted by: shortstuff

Thanks J and honestly those answers you put are many of the reasons I do what I do, whether it be competing of not, I would still be training as hard as I do, and eating the same. Competing to me is just another level to try and take myself to, I have always loved to push myself and this is just the new aspect of life I want to push myself in. I love the comradery(at times) and how I have made some of my best friends through my life in the gym. I hope this puts into perspective things I have been thinking and you are a doll!!!!


Posted by: J'Bo

your a doll too
btw how do you eat your eggs in the a.m?
do you hae troubes eating them all?
does your tummy hurt after them?

my headache is gone.
my hornyness is growing.
and my legs are effin killing me.
i need a massage BAD.


Posted by: naturaltan

those were a couple of great posts ladies.

SS ... I believe your comments about doing it for you are very important. The missus is doing just that. She is going hard and seing changes and it's for herself. Do I think she would look better without the workouts, nope. Did I tell her that, you bet. But, I also told her not to become healthier for me, or our daughter. If she choose to do it, it has to be for her. We'll both love her regardless.


Posted by: shortstuff

LOL I switch between mixing my oatmeal in my eggs and cooking them like a pncakes, a recipe our pain the ass taught me and between just cooking them and putting a the flax on them maybe some mustand or a little salsa and that is it. I LOVE MY EGGS!!!! I could eat them all day, what is getting to me is th protein shakes and flax, talk about bad after taste I haven't really found anything that hurts my tummy yet, only taking all my freaking happy pills in the morning on an empty tummy, that gets to me every once in awhile.

I am glad to hea your headache is gone and yeah my hornyness I think is reaching new levels, work is pretty much going down the tubes due to lack of focus LOL He He and I would massage your legs for yah hottie


Posted by: shortstuff

You sound just like someone very close to me and that is so sweet and it means a lot to me that he respects and llikes me as am now, but will be there either way, that is the best feeling and I am sure wife loves you so much for that!!!!!!!!


Posted by: J'Bo

she would love him even more if he typed these things to her


Posted by: butterfly

Quote:
Originally posted by J'Bo
she would love him even more if he typed these things to her
Funny, I've heard the same thing

hint hint NT


Posted by: shortstuff

what gal wouldn't (hint hint)


Posted by: hardasnails1973

I know guys right some guys loose their romantic side of them with me it never dwindles. : ) PS I GIVE GREAT MASSAGES I did work in the chiropractors for 2 years ya know


Posted by: shortstuff

well then you need to share in the wealth with some people


Posted by: J'Bo

*jenny clears her throat* yes some people need to bring home flowers......LIKE TONIGHT.


Posted by: naturaltan

hhhmmmmmmmmmmmm ... there's an awful lot of hinting going on here ...


Posted by: shortstuff

can you boys handle it??????


Posted by: naturaltan

can we handle what?


Posted by: shortstuff

i heard from my friend in pre-marital class that guys can not handle hinting, i found that fuinny LOL I am just having fun NT


Posted by: hardasnails1973

seems likes the good guys are the ones who always get screwed in the end


Posted by: shortstuff

Not true, most guys are good, everyone gets screwed all the time, it is life


Posted by: shortstuff

if life were a walk in the park, what fun would it be, you have to have bumps along the way, trust me we have all been screwed some of are just more resentful and bitter then others or show it more


Posted by: J'Bo

Quote:
Originally posted by hardasnails1973
seems likes the good guys are the ones who always get screwed in the end
you need to grow up....stop this.


Posted by: shortstuff

Keep a good attitude and all things will come, i may be young but I know no matter what I keep smiling and keep on a truckin' look at this i get to see hottie j's back again!!!!!!


Posted by: Burner02

Hey!
wow..much posting going on...good topics.
Our connection has been 'iffy' at best all day.

Now I get to go and read...
I like your outlook, ss!
I do try and maintain the 'glass half full' outlook myself...hard sometimes...


Posted by: shortstuff

I know but what good does it do to ruin what could be a good or great day with a bad attidtude NONE!!!!!!!!!


Posted by: Burner02

I went to a seminar once. the motivational guy said something that stuck, and seems to work:
when ever you are in a bad mood. and people ask you, "How are you?"
just say GREAT! doens't matter if you mean it or not, just say it.
everytime some asks you that qustion thru out the day, just keep saying, GREAT!
eventually, your mind set will change and you will in a better frame of mind. It works.


Posted by: naturaltan

I got the hint SS ...


Posted by: J'Bo

good post burner.

my ex used to try to make me smile by poking me over and over when i cryed...it pissed me off at first but always made me smile and get out of my negative mental state. try just scaring the person and get in their face...it works. kinda hard over the net though


Posted by: shortstuff

LOL I am scared of you J J/K


Posted by: J'Bo

boo

you should be scared cause these hormones are outta control.


Posted by: shortstuff

I don't think i am scared of the hormones cause so are mine!!!! I think all males on this planet should be afraid for their...................... well not lives LOL


Posted by: Burner02

ha! I laugh in the face of fear!



Posted by: shortstuff

Oh That is right most men you love if j was coming after them


Posted by: J'Bo

hehehe.

some guys in the back lane asked me if i was a wrestler the other day...i laughed and was going to say yes but i couldnt come up with a name...now that i think about it i still cant come up with a name.


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