Jodi

Do you do cardio everyday? Just curious.

Essence EFA

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.

Good things come to those who wait........

Jodi

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

Essence EFA

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.

Good things come to those who wait........

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!!

Essence EFA

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. :-)

Good things come to those who wait........

hardasnails1973

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

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

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. :-)

Good things come to those who wait........

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.

Good things come to those who wait........

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!!!!!

Good things come to those who wait........

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

Good things come to those who wait........

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.

Good things come to those who wait........

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!!

Good things come to those who wait........

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......

Good things come to those who wait........

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.

Good things come to those who wait........

shortstuff

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

Good things come to those who wait........

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!!!!

Good things come to those who wait........

shortstuff

oh and this is day 17....

Good things come to those who wait........

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

Good things come to those who wait........

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

Good things come to those who wait........

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

Good things come to those who wait........

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

Good things come to those who wait........

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

Good things come to those who wait........

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 !!

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

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. :-)

Good things come to those who wait........

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

Good things come to those who wait........

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

Good things come to those who wait........

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

Good things come to those who wait........

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

Good things come to those who wait........

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

Good things come to those who wait........