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6 weeks and 1 more plan change


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Posted by: shortstuff

hello DJ


Posted by: Stacey

Heya SS-- I like what it says for your location... "Trying to match J'bo's hotness!!
Lmao.. ME TOO!


Posted by: shortstuff

he he i need to remotivate myself a bit right now, i had some abs last week and they are all gone also. Plus I am still waiting for my monthly visitor to come


Posted by: hikerchick

Quote:
Originally posted by shortstuff
Plus I am still waiting for my monthly visitor to come
That is probably the only reason why you're abs are gone, I'll bet they'll be back once your best friend is gone!


Posted by: shortstuff

god i hope it comes soon, cause darren will be here in ten days, plus it is late, it should have been here by now.


Posted by: shortstuff

oh it may be that i quit like everything, BC, the trib and lost like 5 pounds, so maybe that could have something to do with it, but who knows, I want it to come nOW!!


Posted by: Ashtyn

ss what are your stats and your results? im curious now to see if you noticed dramatic progress on this eating and workout plan. are your measurements changing at all you went down a pants size didnt you so your wasit is benefiting. how about the areas that you needed work on most stuff like that.


Posted by: shortstuff

well, i don't know measurements, but as of now, my legs have gotten larger and my butt has also, but in the good way. My waist has weittled down a bit, not a ton but a little. I got measured last tuesday and had lost 4% BF and lost 5lbs, not a huge change but this has been a major battle and a guessing game on what will work for me.


Posted by: shortstuff

I am not feeling like I should ba where I need to be but I have only been running this diet for about two weeks max now.


Posted by: J'Bo




Posted by: shortstuff

hey hun


Posted by: shortstuff

9/4/03 HIGH CARB DAY

6:30am- 5 whites, 1 whole, 1/2c oats, 1/2 grapefruiit
9:30am- 1 scoop protein, 1tsp hemp, tomato and cuces
12:30pm- 4oz chicken, 2c broccoli, 1 tsp hemp, 3/4c brown rice, 1/2 grapefruit
3:30pm-1 scoop protein, 3oz potato red, 1/2c brown rice
7pm-4oz steak, 2c cuces


35min HIIT on elliptical


Posted by: djrx06




Posted by: naturaltan

good morning


Posted by: J'Bo

[font=century gothic]Shorty...i am noticing that you are dropping your weights as you go through sets...you should be using the same or heavier weights as you lift...only thing that moves down are your reps

btw morning. i am busier than hell /FONT]


Posted by: hikerchick

Hi shortandsweet!
High carb day will be fun today!


Posted by: shortstuff

Yeah I was just worn out as I was workiong out last night. Sorry hun I just don't have anyone to spot me so I don't want to hurt myself, I will do that tomorrow.

And hello ebveryone, my internet has been down teh last two days at work.


Posted by: J'Bo

well then say your doing db curls: warm up with 12's then go to 15's and then 20's...you wont get hurt you just need to lift heavy


Posted by: shortstuff

ok babe i wil do this how are you doing?????? I am doing good, not bloated as bad today, but legs are feeling kinda chunky, but what is new, I am so hard on myself gosh dangit, ok, no mroe whining talk


Posted by: J'Bo

whine whine whine you want some cheese with you whine?
are you up 2.5" on your thighs? no i did not think so...so CLAM IT :P

i am going nuts here...its so busy i woke up at 7am and did not eat til 11am and then my lunch sucked and i had a pepsi and a cookie damn work...i even forgot to pee i was so busy...so i gotta go but will chat with you tomorrow.


Posted by: shortstuff

ok hun, good luck, loves and kiss


Posted by: shortstuff

Checklist per old journal:

Things to get accomplished this week:
-pics of suits to jenny
-book hair
-book makeup
-find pics of hair and makeup that you like
-buy pro tan and jan tana bronzer
-pose pose pose
-send jenny pics of all 4 sides of you posing


Posted by: J'Bo

-keep tanning 2 times a week
-pick up baby wipes
-pick up johnsons baby oil in GEL FORM
-get a dyna band for pumping up back stage
-figure out earrings and accesories to wear
-book nail apt for 1 week before contest
-figure out if you need to pre-register
-get bio done for registration
-get bikini bite to stick suit to butt
-pick up vaseline for teeth


Posted by: shortstuff

yes mam, can these wat by any chance til after the 15th when i have money again??


Posted by: J'Bo

of course.
just making a list and checkin it twice.
gonna find out whos hotty and nice.
cause shorty is going on stage


Posted by: Stacey

Good Morning SS!


Posted by: naturaltan

-pick up vaseline for teeth I'm afraid to ask this, but why?


Posted by: J'Bo

NT...because when you are on stage the bright lights dry your mouth out and make it impossible to smile without your lips stickin to your teeth...tricks of the trade i tell yah


Posted by: J'Bo

i know this women who is strong and determined.
she is sweet and giving, loving and beautiful.
she is a wonderful friend that you know would always be there when you need her.
her name is shorty and she is the best

i am sitting here eating the YUMMY cookies she mailed me. who could ask for a better friend.


Posted by: shortstuff

now don't go telling everyone i made cookies LOL or I may have to start my own cookie mailing service


Posted by: Stacey

SS You are such a wonderful person!!!!


Posted by: shortstuff

hmmmmmmmmm i think stacey needs a pick me up to you like cookies stacey????


Posted by: J'Bo

you will cause these are dreamy


Posted by: shortstuff

he he, i am glad you like them, i knew the peanut butter would be a hit


Posted by: J'Bo

yah and i did not know that there was pb chips in them and i think i almost killed one of my employees damnit she might have a reaction now


Posted by: shortstuff

oh no, i hope she is ok, yikes, i will send you some normal ones you can give to her since i have to go grocery shopping AGAIN!!!!


Posted by: sawheet

Baby wipes?????? gel baby oil?????? sounds kinky


Posted by: shortstuff

well, i am getting all lubed up for j to come and visit


Posted by: sawheet

What is she bringing with her, a homewrecker!


Posted by: shortstuff

LOL anything and everything and the baby wipes are to clean up afterwards


Posted by: sawheet

or I could substitute my tongue, its like the quicker picker upper


Posted by: shortstuff




Posted by: shortstuff

Oh I just bought some of that nectar protein, no carbs, no fat, and got the berry flavor, and problem I had with a sweet tooth are gone now, this stuffstuff is the BEST!!!!! Knocks Prom3 outa the water!!!!!


Posted by: Stacey

Quote:
Originally posted by shortstuff
hmmmmmmmmm i think stacey needs a pick me up to you like cookies stacey????
OMG I LOVEEEEEEE COOKIES.. think I may make some this weekend!!!



Posted by: shortstuff

hmmmmmm you aren't allergic to anything are you hun??? Cause I may have to make you what I made J'bo, i have some stuff leftover too


Posted by: Stacey

Nope I'm not allergic to Nothing!!
Really I was kidding girlie..you don't have to make me cookies Your soooooo sweet!!!!!!


psssst....I lUV chocolate, I lUV penut butter, I LUV oatmeal, I lUV nuts..
hehehehehe


Posted by: Stacey

SOOO You got that protein pwd. huh? Man I was looking for it this past weekend.. Is that the exact name you got "berry"

I know DVLMN has Cherry..
I want someeeeeeeeeeeeeeeeeeeeeeeeeeeee


Posted by: shortstuff

it is actualy called, very berry cherry, it is berry and cherry, it tastes like a jolly rancher!!!!!!! and ok missy all i need is your addy and I will be sending you some cookies on monday


Posted by: hikerchick

oh, you tried the berry cherry? I have the apple and LOVE IT!! I'm going to try the cherry berry next I think!


Posted by: shortstuff

OH YEAH THIS STUFF IS AWESOME, I WILL GET THE APPLE NEXT


Posted by: aggies1ut

I had the Cherry and just got the Apple. Apple is actually even better than Cherry. I would definitely reccomend getting some.


Posted by: djrx06

I LOVE THE CHERRY GARCIA......


Posted by: shortstuff

mmmmmmm, gonna have to get that next.


Posted by: sawheet

Are you guys talking about Ice cream??


Posted by: shortstuff

i want the apple and then ice cream post comp


Posted by: Stacey

Quote:
Originally posted by shortstuff
it is actualy called, very berry cherry, it is berry and cherry, it tastes like a jolly rancher!!!!!!! and ok missy all i need is your addy and I will be sending you some cookies on monday


ARE YOU SERIOUS???? OMG YOU ARE JUST TOOOOO AWESOME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!

For real? girl you really don't have to make me them!!! lol

now I gotta get the berry cherry protein


Posted by: shortstuff

yes i am serious i will make cookies, i love to cook but have few people to cook for.


Posted by: sawheet

I have a vision of SS in an apron, ONLY, bending over into the oven with her awesome ass in full view of my hungry eyes, woo hooo


Posted by: Stacey

Quote:
Originally posted by shortstuff
yes i am serious i will make cookies, i love to cook but have few people to cook for.
I know I love to cook tooooo!!


Posted by: shortstuff

YOU ALL ARE TO SWEET, SAWHEEEEEEEEEEET


Posted by: shortstuff

9/5/03 Leg Day

Superset 1-
Low Smith Squats - 12x50lbs, 12x70lbs, 12x80lbs(with spot)
Lying Leg Curls - 10x40lbs, 10x 50lbs, 10x60lbs

Superset 2 -
Adductors - 15x70lbs, 15x80lbs, 15x90lbs
Walking Lunges - 3x8 sets @ 25lbs in both hands

Superset 3-
Leg Press - 10x360lbs, 10x360lbs, 10x360lbs (with spot)
Hack Squats 10x20lbs, 10x40lbs, 10x60lbs

OMG I seriously thought I was going to fall over or pass out during the last superset.



Posted by: J'Bo

great workout hun.
those are crazy leg press weights
talk tomorrow i am drained


Posted by: shortstuff

ok today is a crazy busy day, am picking up a friend at 9:30am then going to the pre-juding o a show to see the figure gals and to see a girlfriend do the fitness comp. Then it is home to eat and watch some of the Oregon Duck football game, actually stopping by a friends house first to sa hi and drop some stuff off and pick some stuff up. Then hit the gym around 2-3pm, then over to a friends at 5pm to watch another football game. Then dinner at 8ish with my close friends from the gym, there are like 15 of us. SO I will be off and on all day.


Posted by: hikerchick

Have fun at the fitness show today! I need to go to one of those for some motivation. I bet they're great!


Posted by: shortstuff

9/6/03 Shoulders and Abs

triset 1: Seated Smith Military: 2 sets of 10 reps - 10x30lbs, 9x35lbs
triset 1: Seated DB Laterals: 2 sets of 10 reps - 10x7.5lbs, 10x10lbs
triset 1: Bent Over Laterals: 2 sets of 10 reps - 10x7.5lbs, 10x10lbs

triset 2: DB Overhead Shoulder Press: 2 sets of 10 reps - 25lbsx8, 25lbsx10 (w/assist)
triset 2: Standing DB Laterals: 2 sets of 10 reps - 10x7.5lbs, 10x10lbs(w/assist)
triset 2: Lying Incline Laterals: 2 sets of 10 reps - 10x5lbs, 10x5lbs (OMG I WAS DYING, had to take rests in order to finish all ten)

triset 3: Front DB Raises: 2 sets of 10 reps - 10x10lbs, 10x12.5lbs
triset 3: Seated Cable Rear Laterals: 2 sets of 10 reps - 10x30lbs, 10x40lbs
triset 3: DB Shrugs: 2 sets of 10 reps - 10x17.5lbs, 10x20lbs

Megaset: 2 sets
15 lb swiss ball crunches: 15reps
15 lb decline crunches: 10reps
15 lb oblique raises: 5reps each side
hanging oblique lifts: 5reps each side
decline reverse crunches: 10reps
bench v-sits: 10reps

AHHHHHHHHHHHHHH MY ABS HURT!!!!!!!!!!


Posted by: shortstuff

Oh went to the show and I have so much motivation to get to the best I can be. The girls in the figure round were AWFUL!!!!!! Major jiggle but, non symetrical, didn't know the poses, weren't tanned, AWFUL!!!!!I know I want to kick some ass and I had a great workout and left a sweaty mess to prove it


Posted by: J'Bo

Shorty...you can lift way more then 7.5lbs on db laterals hun.


Posted by: shortstuff

I am doing them straight armed, not bent arm, seriously, I had a spotter to watch my form.


Posted by: david

See Shorty... I do read from time to time!

Lookin good minus all the jonesing for sweets. At least you don't want a donut!

Remember what I said about the Clen-x!!!!!!


Posted by: Burner02

good morning, SS!

I had a bad night...food wise..I think I ate all your sweets....oohh..man gona pay for it!
Have a great day!


Posted by: shortstuff

You and DAve thank for finding your way over, I swear Burner one of these days I will rite you back when you are still online. OK class today so I am up so early But then hiit on the treadmill and then 20 min at a high incline.


Posted by: naturaltan

Morning SS ...
Here are a couple of pics of the hair do from weekend.


Posted by: naturaltan

and one more


Posted by: Jenny

Hey Cutestuff!

You're doing so good sweetie! Do you feel almost comp ready?
Have a great day back in school, I bet they'll all be impressed by your hotness




Posted by: Jenny

Wow NT, that's really cool


Posted by: naturaltan

thanks Jenny! I almost outshone the bride and groom this past weekend. ops: I had many people asking if they could take a picture of me just because of my hair.


Posted by: Jenny

Haha, don't you dare show up at my wedding like that


Posted by: Stacey

NT THAT IS AWESOME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!! I LOVE IT!!

little freaky..but only you could pull that off..it looks Tight!!


Posted by: naturaltan

Quote:
Originally posted by Jenny
Haha, don't you dare show up at my wedding like that
and I was the best man.

Now why couldn't I show up at your wedding like that? When I get my invite, you give me a list of colours that would be acceptable. I did match the wedding colours pretty good though. Most thought that I choose the colours because of the wedding, but really, it was my daughter who choose the colours.


Posted by: J'Bo

NT lets go to Jenny's weddin together sportin afros


Posted by: naturaltan

Quote:
Originally posted by Stacey
NT THAT IS AWESOME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!! I LOVE IT!!

little freaky..but only you could pull that off..it looks Tight!!
a little freaky ... It is really bright then sun and I'm still adjusting to it. No one at work bats an eye anymore though.

JBo ... I'm in for that. We'll make sure everyone knows that we're on the brides side ...


Posted by: J'Bo

oh it will be known alright


Posted by: shortstuff

hey now hello everyone!!!!!!!! NT I LOVE THE HAIR!!!!!!!!!!!!!! I am so proud to have this in my journal

Jenny- No especially after watching my friends show last weekend I feel so far from comp ready. I know I need some major work caue after watching all those girl have jiglle butts I do no want that!!!!!!!!!!!! Plus I don't want to pose like a retard LOL

Hey stacey, don't worry about the cokies, I wil just send them to our tequila lover and maybe to NT and the Mrs and the cutie pie daughter


Posted by: djrx06




Posted by: shortstuff

and :cheeky to you too DJ


Posted by: naturaltan

thanks SS ... I posted the pics on your request.

and if you'd like to send cookies, I'm sure I can fit them in somewhere.

I will have to see if anyone had a digital pic of little miss NT. She was the flower girl/ring bearer at the wedding. She had a special dress and had her hair done with the bride and bride's maids ... she looked so very cute!!


Posted by: Stacey

man.. I REALLLLLY Want the cookies!!!!! What kind are they???
Do tell..


Posted by: Stacey

awww Nt I bet she looked soooo adorable!!!!!!!!!!!!!!!!!!!!!!!!!


Posted by: shortstuff

the cookies are chocolate with peanut butter chips in them


Posted by: Stacey

ohhh crap.. just send them !!!!!!!!!!!!YUM YUM YUM!!!! LMAO!! I'm hooked.. or maybe NT and I can split them..

but doesn't that cost a lot to mail???


Posted by: shortstuff

nbo not at all plus to make you all happy and tummies full is soooooo worth it since I can't eat them


Posted by: Stacey

well.. I'm not suppose to eat them either.. LMAO..but I would love to try them and I can always share w/ Matt..

Just don't want you to have to spend to much! ya know!!!


Posted by: naturaltan

I'm not afraid of cookies ... ... neither is little miss NT. Mrs.NT shouldn't have any yet but I'm sure she could eat them.

She could use them as she will be recovering from her BA surgery in a couple of weeks - next Wednesday in fact.


Posted by: shortstuff

hey then honey, I will split them so you get like two


Posted by: shortstuff

well then this is perfect timing then NT, it takes about a week or so to get to Canadia


Posted by: Stacey

Your sooo funny..your going to mail me 2 cookies..hahaha!!! Thats perfect!~!!!!

OMG NT..I didn't know that was sooooo SOON!! *Duh though..you have been saying September forever!! IS SHE NERVOUS?? Shes going to do just fine.. I am going to have mine done again after I'm done w/ my kids... wish I would have gone bigger...
TELL HER GOOD LUCK!!!!


Posted by: naturaltan

not yet ... she hasn't said anything about it, although I'm expecting that to change come the weekend.

I will tell her for sure. I'm taking the Wed-Fri off to be at her beck and call.


Posted by: shortstuff

you are so wonderful NT, and tell me all about it cause I want to get mine done in like 2 years after I graduate


Posted by: Stacey

NT Thats awesome your going to be there for her!!!!

My Mom took care of me when I had my BA done..(matt and I were not married)


Posted by: naturaltan

I will give you the run down on all the particulars. Someone had to be there for her from what we hear, and her mom would only give her grief about having it done.


Posted by: J'Bo

Quote:
Originally posted by shortstuff
hey now hello everyone!!!!!!!! NT I LOVE THE HAIR!!!!!!!!!!!!!! I am so proud to have this in my journal

Jenny- No especially after watching my friends show last weekend I feel so far from comp ready. I know I need some major work caue after watching all those girl have jiglle butts I do no want that!!!!!!!!!!!! Plus I don't want to pose like a retard LOL

Hey stacey, don't worry about the cokies, I wil just send them to our tequila lover and maybe to NT and the Mrs and the cutie pie daughter
and who might that tequila lover be i loved those cookies

nt is she getting them under or over the muscle?


Posted by: shortstuff

hi hottie, i have missed you today, I am so tired and hungry and want a nap, but my damn car is getting new tiresd and i am at fuqqing qwork and was not suppossed to work today, so i am in a pissy mood have missed talking to you.


Posted by: J'Bo

i wasnt on all day either...no shorty no j'bo nah i was too tired to concentrate on two things...gonna have a nap...what time are you getting home from work? can we pose tonight?


Posted by: shortstuff

i don't know when i will be home, i should have been home now, but i am waiting for my car to be done. Then I need to do Hiit tonight. I should be home by 6-7pm my time.


Posted by: naturaltan

Quote:
Originally posted by J'Bo
nt is she getting them under or over the muscle?
under the muscle


Posted by: Jenny

Hey Shorty!

How was the first day back in school?
Aww, I'm sorry you're not feeling ready, I'm sure you are a lot more ready than you feel! How many weeks now?




Posted by: shortstuff

I am under five weeks I am ok now, did my cardio and I feel wayyyyyyy better, what the heck are you doing up so early????????


Posted by: J'Bo

Quote:
Originally posted by naturaltan
under the muscle
is she nuts if she is going that big why would she do that?


Posted by: naturaltan

Quote:
Originally posted by J'Bo
is she nuts if she is going that big why would she do that?
because that is what she wants.


Posted by: naturaltan

Morning SS!


Posted by: shortstuff

what up NT, guess what good mood is back


Posted by: naturaltan



How is that batch of cookies coming?


Posted by: shortstuff

hehe they are done, and i woke up last night starving and almost ate one, but no worries they are ALL still there, I just got a drink of water and went back to bed


Posted by: naturaltan




Posted by: J'Bo

Quote:
Originally posted by shortstuff
hehe they are done, and i woke up last night starving and almost ate one, but no worries they are ALL still there, I just got a drink of water and went back to bed

good girl you are kickin some major ass girl...hey isnt your suit gonna be done this weekend?


Posted by: butterfly

What color is your suit???


Posted by: J'Bo

shorty...please post your last couple of weeks plan that i posted here...i cant find it in all the whoring.


Posted by: shortstuff

ok brb


Posted by: shortstuff

Monday Sept.1st (chest & back)
Cardio: 25 min HIIT on bike

superset 1: V-Bar Pulldowns: 4 sets of 10reps
superset 1: Pec Dec: 4 sets of 10reps

superset 2: Bent-Over DB Rows: 4 sets of 8reps
superset 2: DB Flat Flyes: 4 sets of 12reps

triset 1: Seated V-Bar Rows: 4 sets of 10reps
triset 1: Incline Smith Press: 4 sets of 12reps
triset 1: Wide Grip Lat Pulldowns: 4 sets of 6reps

Tuesday Sept.2nd
Cardio: 35min on high incline tread

Wednesday Sept.3rd (arms and abs)

Bench Dips w/ plate: 4 sets until failure

superset 1: Long Bar Curls: 3 sets of 12reps
superset 1: DB Hammer Curls: 3 sets of 12reps

triset 1: Rope Pulldowns: 3 sets of 10reps
triset 1: Lying Cable Extensions: 3 sets of 12reps
triset 1: DB Kickbacks: 3 sets of 8reps

triset 2: Decline 15lb Crunches: 2 sets of 20reps
triset 2: Reverse Decline Crunches: 3 sets of 15reps
triset 2: Kneeling Rope Crunches: 3 sets of 20reps

Thursday Sept.4th
Cardio: 35min HIIT on cross trainer

Friday Sept.5th (legs)

superset 1: Low Smith Squats: 3 sets of 12reps
superset 1: Lying Leg Curls: 3 sets of 10reps

superset 2: Adductors: 3 sets of 15reps
superset 2: Walking Lunges: 3 sets of 8reps

superset 3: Leg Press: 3 sets of 10reps
superset 3: Hack Sqauts: 3 sets of 10reps

Saturday Sept.6th (shoulders and abs)

triset 1: Seated Smith Military: 2 sets of 10 reps
triset 1: Seated DB Laterals: 2 sets of 10 reps
triset 1: Bent Over Laterals: 2 sets of 10 reps

triset 2: DB Overhead Shoulder Press: 2 sets of 10 reps
triset 2: Standing DB Laterals: 2 sets of 10 reps
triset 2: Lying Incline Laterals: 2 sets of 10 reps

triset 3: Front DB Raises: 2 sets of 10 reps
triset 3: Seated Cable Rear Laterals: 2 sets of 10 reps
triset 3: DB Shrugs: 2 sets of 10 reps

Megaset: 2 sets
15 lb swiss ball crunches: 15reps
15 lb decline crunches: 10reps
15 lb oblique raises: 5reps each side
hanging oblique lifts: 5reps each side
decline reverse crunches: 10reps
bench v-sits: 10reps

Sunday Sept.7th
REST

Monday Sept.8th
Cardio: 45 min (20 HIIT on tread, 25 high incline tread)


Posted by: shortstuff

one is exactly like one of J'bo's, this is my two piece, the black velvet with the sequins and soarkles all over it. The one piece is a crushed royal velvet, cut almost exactly like j'bo's one piece from the manitoba comp. I am going to add soem sequins to the one piece to spice it up a bit.

J thanks for reminding me, calling her will be on my to do list today. I am only goihng to work a half day since I have so much to take care of. Oh I am so ready this for this comp I am getting goosebumps just talking about it.

BF you sound like you are feeling much better


Posted by: J'Bo

your damn rights your almost ready


Posted by: shortstuff

I was posing this morning J, I think I almost got the lYnn pose down we were talking about, it looks kick ass I AM SO HYPER TODAY!!!!!


Posted by: J'Bo

Tuesday Sept 9th (chest & back)

superset 1: Lat Pulldowns: 4 sets of 10reps
superset 1: Pec Dec: 4 sets of 10reps

superset 2: Bent-Over BB Rows: 4 sets of 8reps
superset 2: DB Incline Swiss Ball Flyes: 4 sets of 12reps

triset 1: Seated Rope Rows: 4 sets of 10reps
triset 1: Flat Smith Press: 4 sets of 12reps
triset 1: Bent Over Cable Rows: 4 sets of 6reps

Wednesday Sept 10th
Cardio: 45 min (20 HIIT on tread (1 on 1 off), 25 high incline tread)

Thursday Sept 11th (arms and abs)

Assisted Bench Dips: 4 sets until failure

superset 1: Cable Curls: 3 sets of 12reps
superset 1: Cable Rope Hammer Curls: 3 sets of 12reps

triset 1: Rope Pulldowns: 3 sets of 10reps
triset 1: Lying Cable Extensions: 3 sets of 12reps
triset 1: DB Kickbacks: 3 sets of 8reps

triset 2: Decline 25lb Crunches: 2 sets of 15reps
triset 2: Reverse Decline Crunches: 3 sets of 15reps
triset 2: Standing Rope Crunches: 3 sets of 15reps

Friday Sept 12th
Cardio: 35min HIIT on cross trainer (30 on 30 off)

Saturday Sept 13th (legs)

superset 1: Narrow Leg Press: 3 sets of 12reps
superset 1: Single Leg Extensions: 3 sets of 10reps

superset 2: Adductors: 3 sets of 15reps
superset 2: Plie Squats: 3 sets of 8reps

superset 3: Lying Leg Curls: 3 sets of 10reps
superset 3: SL Deads: 3 sets of 10reps

Sunday Sept 14th (shoulders and abs)

triset 1: Arnold Presses: 2 sets of 10 reps
triset 1: Standing DB Laterals: 2 sets of 10 reps
triset 1: Reverse Pec Dec: 2 sets of 10 reps

triset 2: Smith Shoulder Press: 2 sets of 10 reps
triset 2: Seated DB Laterals: 2 sets of 10 reps
triset 2: Lying Incline Laterals: 2 sets of 10 reps

triset 3: Front DB Raises: 2 sets of 10 reps
triset 3: Seated Cable Rear Laterals: 2 sets of 10 reps
triset 3: Upright BB Rows: 2 sets of 10 reps

Megaset: 2 sets
15 lb swiss ball crunches: 15reps
15 lb decline crunches: 10reps
15 lb oblique raises: 5reps each side
hanging oblique lifts: 5reps each side
decline reverse crunches: 10reps
bench v-sits: 10reps

Monday Sept 15th
REST

Tuesday Sept 16th
Cardio: 45 min (20 HIIT on tread, 25 high incline tread)


Posted by: J'Bo

i am hyper too...i am going mud wrestlin tonight


Posted by: shortstuff

nice that sounds like so much fun and workouts look sweeeeeeeeeeet I am so ready to kick some ass tonight in the gym.......


Posted by: J'Bo

i just changed the grips around and some of the workouts. dont change what works


Posted by: shortstuff

that is cool, i will call a girlfriend tonight and see if she wants to workout so she can spot me or I will have the boys help me


Posted by: david

A spot? Hmmnn... I'll spot you on SLDL's!

Seriously, looks great shorty and well planned out routine by J'Queen!


Posted by: shortstuff

Thanks dave I will post the weights as soon as I get home.


Posted by: shortstuff

9/9/03 CHest and Back

superset 1: Lat Pulldowns: 4 sets of 10reps - 10x50, 10x60, 8x70, 10x70lbs(with assist) This IS A NEW HIGH!!!!
superset 1: Pec Dec: 4 sets of 10reps - 10x50, 10x60, 10x75, 10x90 THIS IS A NEW HIGH!!!!!

superset 2: Bent-Over BB Rows: 4 sets of 8reps - 8x50, 8x60, 8x70, 8x80
superset 2: DB Incline Swiss Ball Flyes: 4 sets of 12reps - 12x15, 12x17.5, 12x20, 9x27.5 NEW HIGH!!!!!!!!!!!!

triset 1: Seated Rope Rows: 4 sets of 10reps - 10x50, 10x60, 10x70, 10x70 NEW HIGH!!!!!!!!!
triset 1: Flat Bench Free Press: 4 sets of 12reps - 12x20, 12x30, 12x30, 12x35
triset 1: Bent Over Cable Rows: 4 sets of 6reps6x90, 6x100, 6x110, 6x120

OMG this was the best workout I have had in a long tme I was freaking rocking and hit so many new highs!!!!!!!!!!!!!!!! I wanna do this for the rest of my and I am loving the training and the cardio even more!!!!!!!!!!!!!!


Posted by: david

Congrats Shorty! Looking great and it's nice to see your weights increase! Un- freakin' incredible!

Good Job!!


Posted by: J'Bo

WOW Shorty great jog hun...keep a liftin


Posted by: shortstuff

God damnit I am so pissed right now. I stay up late waiting to talk to darren cause i haven't fuqqing talked to hm all day and then he fuqqing has me on the phone while he talks to someone else for 20 minutes. By now it is close to 10:30pm and I have to be up at 5am to do fuqqing cardio. Then when I finally call him back I am so wide awak I have no fuqqing idea how the hell I am going to get to sleep, he just talks to himself and says like nothing to me. Then it is oh I need to sleep now sorry for not talking talk to you tomorrow. Whatever I just should have fallen asleep when I was fuqqing tired because now I m all worked up and pissed off and can not sleep.


Posted by: shortstuff

Oh and to make things even better I get a letter and here is some of it.

"I am so sorry that I have been such a flake. I am soooooo busy and I am having difficulties in general with life. I am actually going to be out of touch for a couple weeks. I need to take a mental pause from my life for a bit, but I'll get back to you as soon as I am back at a phone and e-mail. Outdoor school will be good for me.

How's the diet and workouts going? I have been having some pretty good workouts and my diet is so standard now that I eat it without thinking about it. I'm sure you're looking incredible.

Street Vibrations is in a couple. Are you going? Is Darren? I need to e-mail him. E-mail me back soon so I can catch up with you for a couple days before I take off. "

This was from the gal whp was suppossed to help me who lives here, right near me, and now she is fucking flaking yet again......This so bites and to make things even more pissy for me, I didn't even get to tell darren and he obviously doesn't seem to care. He nevr says hey you are doing an awesome job or wow look at all the effort you are doing or man you look great. NOOOOOOOOOOO I am so pissed right now I am ready to freaking cry


Posted by: Jenny

aww Pam, I'm sorry!! that truley sucks!


Posted by: david

Quote:
Originally posted by shortstuff

This was from the gal whp was suppossed to help me who lives here, right near me, and now she is fucking flaking yet again......This so bites and to make things even more pissy for me, I didn't even get to tell darren and he obviously doesn't seem to care. He nevr says hey you are doing an awesome job or wow look at all the effort you are doing or man you look great. NOOOOOOOOOOO I am so pissed right now I am ready to freaking cry
I am so sorry to hear this! I wish J'bo and I could be there to cheer you up! Check your pm!


Posted by: J'Bo

honey those men are no good
we got eachother and i wish that i was there for you last night.
we are almost done this and you are an amazing women.
sometimes people dont understand what we go through to get into contest shape.
some friends ditch and run and to me they really arent friends if they cant be there for you when you need them.
i wish i could be there damnit


Posted by: ponyboy

Ah...the pre contest mood swings! You're definitely developing into a competitor!

We have all been through this stuff and it really sucks, so I'm sorry to hear about it. Unfortunately it comes with contest prep territory. Just try to breathe every time you feel like screaming or come here and vent all over your journal. It will help!


Posted by: shortstuff

Thank you everyone for being there, I am sorry I seem like such a whiny baby sometimes, I just had to get it out. I called him back last night and made him talk to me, and he did and I may have been in tears but it felt good to hear him actually tell me I have made so much progress and that he is proud and amazed by me and everything I am doing. I don't need constant attention but when he is not here I just need some words to know he actually is paying attention and cares abotu wha is going on in my life.

The only thing he said is that he wants to make sue I don't lose sight on school and have this over shadow my life. It is ok, because that would never happen, I know how important school is to me.

So with that beng said I feel 8 million times better. I am off to do my morning hiit, even when my calves are already on fire If I am not back in one hour, send a search party LOL


Posted by: J'Bo

I will send a search party hun...glad that you feel better
I am damn tired


Posted by: shortstuff

LOL for some reason I am not now LOL OMG MY LEGS HURT!!!!!! I forgot how much running kills your legs and my chest already is sore just imagine tomorrow it will be worsse


Posted by: Stacey

SS hey honey! I'm sorry about you being upset earlier honey!!!! That totally sucks about the girl who was suppose to help you. What a flake is right!!! AT LEAST you have J'bo helping you out!! your going to be fine sweetie!!

I'm sooo glad you called Darren back & that your feeling much better now... thats awesome!!!!

take care sweetie!! YOU ARE GOING TO ROCK at your upcoming show!!!!


Posted by: djrx06

Hey SS........
















Posted by: shortstuff

You guys are seriously all so awesome, J'bo, David, DJ, Stacey, JEnny, everyone!!!!! I am a sweaty mess did my hiit cardio and my calves hurt even more now!!!!! Well off to do homework and get ready for work at 11am.


Posted by: naturaltan

Quote:
Originally posted by J'Bo
I am damn tired
did a night of partying wear you out?


Posted by: J'Bo

Quote:
Originally posted by shortstuff
LOL for some reason I am not now LOL OMG MY LEGS HURT!!!!!! I forgot how much running kills your legs and my chest already is sore just imagine tomorrow it will be worsse
thats such a funny smilie...so under used suck it up babe and make Ben (ben gay that is) your best friend

make sure that you stretch those baby calves out ss...maybe a hot tub is in order

NT...it was a dull night i was tired before i even got there...plus the mud wrestlers were LAME.


Posted by: sawheet

I would love to sit in a hot tub with SS rubbing her calves down, just put that lil leg up on my shoulder and rub away!!


Posted by: Stacey

HEY SS


Posted by: shortstuff

9/11/03 Arm Workout

Assisted Bench Dips: 4 sets until failure Did one set unassisted and then 3 sets at like 4pounds assist

superset 1: Cable Curls: 3 sets of 12reps 30x12, 40x12, 30x12
superset 1: Cable Rope Hammer Curls: 3 sets of 12reps12x20, 12x30, 12x40

triset 1: Rope Pulldowns: 3 sets of 10reps10x30, 10x40, 10x50
triset 1: Lying Cable Extensions: 3 sets of 12reps[CLOR=deeppink]12x30, 12x40, 12x40[/color]
triset 1: DB Kickbacks: 3 sets of 8reps8x10, 8x12.5, 8x12.5

Arm workout felt like crap, like I was tired when I was done but no good pump.

triset 2: Decline 25lb Crunches: 2 sets of 15reps
triset 2: Reverse Decline Crunches: 3 sets of 15reps
triset 2: Standing Rope Crunches: 3 sets of 15reps 15x80, 15x90, 15x100


OMG ab workout was great though!!!!!


Posted by: shortstuff

Ok sorry I haven't been around much today, I have school now so some days I have to do school and then come straight to work so it is hard for me to whore around and chat it up. But I just had to come and say to you all


Posted by: Stacey

AWWW! right back at ya babe!!

School is first!! We know that cupcakes!!!!!!!!



Posted by: naturaltan

hey SS


Posted by: shortstuff

and you both should be expecting treats and Mr NT with your mail system I don't know how long it will take. But to you too and the mrs and lil one


Posted by: J'Bo

where are your weights missy


Posted by: Stacey

YEAH!!! CAN'T WAIT!!!!!!!!! Your the best..
I'm making you my famous penutbutter/oatmeal/choc. chip cookies AFTER your comp.. if you like that kind?? I can take whatever u want out!


Posted by: shortstuff

OHHHH I LOVE THOSE!!!!!!!!!!!

And missy jenny, no waggiong that finger at me, I haven't gone yet I am going to pick up suits now!!!!!!!!! then off ot gym and then to my folks house to take pics for you and so you can see suits


Posted by: david

Sounds like a hectic evening for you, shortstuff! As for the suits, what colors are you going for? Let's see, I guess maybe, a
blue-ish and or, red/pink? Just guessing.


BTW, Shorty!!!!


Posted by: J'Bo

yes yes yes it sounds like a great plan.

p.s make sure that you have that camera loaded up for when dave and i get there so that we can post lots of pics for everyone


Posted by: david

Correction! Pictures of YOU TWO!


Posted by: J'Bo

correction pictures of YOU and US


Posted by: shortstuff

YES!!!


Posted by: Burner02

pics of hot, athletic chicks! who needs Girls Gone Wild?
we've got:
Babes Gone Buff!



Posted by: david

I think I like that Burner... maybe you should do that version... well maybe, you and I should do that version.... go across the country and do the "Women of Buff/Buff ladies gone wild" video's and sell them online and at BB/Fitness shows.....

And you know what? If they don't sell, then, hell, we have a great collection of hotties and huge collection of hottie friend's. I know quite a few I can start with.....

I can start with the "two mermaids" that like to play in mud!

Hiya Shorty and everyone else! good morning/afternoon!!


Posted by: Burner02

sounds like a grand idea, my friend!


Posted by: Burner02

Good morning, SS!


Posted by: david

Quote:
Originally posted by J'Bo
correction pictures of YOU and US
Everyone wants to see pictures of two hotties... not me! So double


Posted by: J'Bo

i am NOT mud wrestling...unless its with Shorty


Posted by: shortstuff

well I think we can plan all of that And good morning all you early morning people. Oh wait, it is early morning here and normal times there. I am off to do cardio but will be back and then will post weights for my beauty


Posted by: naturaltan

Quote:
Originally posted by shortstuff
and you both should be expecting treats and Mr NT with your mail system I don't know how long it will take. But to you too and the mrs and lil one



Posted by: shortstuff

Ok Mrs J'bo I am osting weights from yesterday Now And I didn;t like that HIIT one bit, the 30 secods on and 30 seconds off..........MY CHEST HURTS!!!!!!!!!!!!! 25 sprints and I am pooped LOL But it feels great now


Posted by: J'Bo

good hun and dont forget that DARREN will be coming soon and so he can give you massages and hugs and dave and i will be there soon


Posted by: shortstuff

I am so excited, man I was a mess last night and then today I feel like a million bucks, holding water from yesterday but that is a given on the day after high carb day, but sweated like a piggy this morning


Posted by: david

Quote:
Originally posted by J'Bo
i am NOT mud wrestling...unless its with Shorty
I completely agree with that bc/ I am NOT rolling in the mud with anyone. Even if it was with Carmen Electra!!!!


Posted by: shortstuff

Oh if she asked you you would so wrestle with her dont even try that


Posted by: naturaltan

Quote:
Originally posted by david
I completely agree with that bc/ I am NOT rolling in the mud with anyone. Even if it was with Carmen Electra!!!!
on most things I agree with you, but turning down rolling in the mud with a hottie like Carmen Electra, J'Bo, Shorty, Jenny ... you must be crazy man! Tell you want, if you ever get such an offer, you can phone me and I'll gladly take your place. I'm always there to make friend's lives easier if possible.


Posted by: shortstuff

Ok here is alittle update on how I feel. Feel better then yesterday, water retention has gone down a bit, but still not feeling super hot or anything because legs are so swollen right now my pants are TIGHT. Forget this oh yeah your clothes will get so loose on you, my pants are getting tighter in the thigh. Oh well just an update.


Posted by: david

Quote:
Originally posted by shortstuff
Oh if she asked you you would so wrestle with her dont even try that
I'm trying it!

NT, I will definitely let you know!

Shorty,


Posted by: david

Quote:
Originally posted by david
I'm trying it!

NT, I will definitely let you know!

Shorty,

Just give it some more time and lessen up on the weights and increase your repetitions! Based on what I see, you've got some good size to work with and I can't wait to see the scuplt/chiesel effect.



Posted by: shortstuff

Ok I am feeling much better bout my legs, looking better in the mirror Will post weights tomorrow


Posted by: J'Bo

geeze shorty you sure are up and down girly.
that means your responding to the carb cycling.
thats a good thing.
tell darren i said hello.

oh and you should see the wicked hat and jacket i just bought.


Posted by: shortstuff

yeah i wanna see, yeah i am such a ball of emtions right now it sucks. Like I feel absolutely huge today, and like I am never going to make it and then come like an hour later I am fine. Man it sucks being a girl LOL I will pm you when darren leaves, we just got back from the shoulder workout, i added a drop set at the end for a final burn and will post weights after he leaves.

Hope you had a great weekend!!!!! Loves hun


Posted by: J'Bo

hi hun...glad to hear from you.
hormones are hard the last couple of weeks before a competition.
as i am thinking...we should tweak the diet again.
pm me your food and i will look it over.
yes it sucks being a girl.
k no it doesnt cause i had a WICKED time last night.
danced 4 hours straight high on vodka/redbulls.
had a great workout yesterday and now i am ready to go gettem.

talk later hun


Posted by: J'Bo

i am glad that tomorrow is a FULL REST day shorty...you need it.
so take time to relax and hot tub
night precious


Posted by: Jenny

Hey Shorty

Full of emotions? Oh, do I know how that feels?
might have something to do with quitting BC too, right? I quit mine friday, so I guess I'm in for a ride Did you see quitting effecting bodyfat levels?

I miss you and J'Bo, I need to take time to do some whoring soon!!



Posted by: david

Hi Shorty! Long time no talk!

A day of rest is a an excellent day! You deserve it!


Posted by: shortstuff

Thanks, well I am off, slept in so I have to drive to school Man I hate traffic, will be back in three hours


Posted by: naturaltan

bye shorty


Posted by: J'Bo

bye baby


Posted by: shortstuff

hello


Posted by: naturaltan

pssst


Posted by: Jenny

Hey HotStuff!
How are you feeling today?


Posted by: shortstuff

what up mr hottie, where did that car come from mister??????


Posted by: naturaltan

well Ms. hottie fitness competitor, that truck is my toy.

I'm eagerly awaiting this weeks mail.


Posted by: shortstuff

Haha no hottie over here. I am doing good, relaxing and cleaning the house and doing laudry and just catching up from a busy weekend with darren and speaking of that I have a new pic, well some new pics to post form the past few weekends.


Posted by: shortstuff

Darren and I on top of Twin Peaks in San Francisco


Posted by: shortstuff

Darren and I out last saturday at the bar with our friends.


Posted by: Jenny

Aww, what a cute pic! You look so good together!
And you're one damn hottie


Posted by: Jenny

I love that last pic, you look so beautiful honey

And yeah, Darren looks great too


Posted by: J'Bo

Shortys a Hotty

Hey shorty when is your bf scheduled for?

and did you get your one piece yet?


Posted by: shortstuff

I pick up my one piece on Thursday she just called. And BF will be in one week, and I am scared to death, I HATE THESE THINGS!!!!!

You guys are so sweet, really, thank you so much...........



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