8.5 weeks Out LOL

**shortstuff** · 08-09-2003, 04:22 PM

8/9/03

Shoulders 3 sets of:
Seated DB Arnold Presses (10-12reps)17.5lbsx12, 20x11, 20x11, 20x6,17.5x6
Superset:
Standing Cable Laterals (8-10reps)couldn't do cable, no strong enough but did DB straight arm 10lbsx8,7.5lbsx10,7.5lbsx9
Front Cable Raises (8-10reps)10x20lbs, 6x20lbs, 6x10lbs, 10x10lbs
SuperSet:
Seated Bent Over Rears (8-10reps)7.5lbsx10, 7.5lbsx10, 7.5lbsx9
Upright Smith Rows (10-12reps)10x10lbs each side, 9x10lbs, 8x10lbs
MY SHOULDERS ARE THROBBING!!!!!!!!!!!

Abs 3 trisets of:I HATE YOU I ALMOST

-45 sec Plank Holds I had to do last two with a drop about 20 secs in but kept going
-Cable Rope Crunches (20 reps)90lbs, 80lbs,80lbs
-Decline Reverse Crunches (15 reps)yeah these were all done but with like 1/2sec drop in between at like 8, but did all 15

**shortstuff** · 08-09-2003, 04:22 PM

Thanks sawheet your sweet

**shortstuff** · 08-09-2003, 04:38 PM

Ok I am excited am picking up liquid clenbuterx the 240cc bottle for what i would pay to have it shipped here

YEAH!!!! That means I can start it soon

**J'Bo** · 08-09-2003, 04:54 PM

J I was a sweaty mess and panty like I had run a mile in 5min fter all this LOL

do you realize you said panty

**J'Bo** · 08-09-2003, 04:56 PM

that was a great workout shorty...thumbs up you hotty...see we backed off and now your progressing alot faster and better...you will come in looking HOT HOT HOT

**sawheet** · 08-09-2003, 05:12 PM

I Hate it when my dog gets hot and pantys all over the couch

**shortstuff** · 08-09-2003, 05:14 PM

lol, you know what i was thinking about then

**J'Bo** · 08-10-2003, 11:00 AM

Shorty please put dates on your workout logs

Here is your schedule for the next 2 weeks:

Sunday: 20 min HIIT, 20 min Cardio, Back & Abs
Monday: 40 min AM Cardio
Tuesday: Arms & Abs
Wednesday: Legs
Thursday: REST
Friday: Shoulders & Abs, 40 min AM Cardio (do together then have cheat meal within 1.5 of workout)
Saturday: 30 min Cardio in AM before wedding

Sunday: 20 min AM Cardio, Chest & Back
Monday: 20 min AM Cardio
Tuesday: 20 min AM Cardio, Arms & Abs
Wednesday: 20 min AM Cardio, Legs
Thursday: 20 min AM Cardio
Friday: 20 min AM Cardio, Shoulders & Abs
Saturday: REST

**sawheet** · 08-10-2003, 11:06 AM

Crak that whip babe

**shortstuff** · 08-10-2003, 12:08 PM

8/10/03

AM Wieght Workout-

wide grip lat pulls- 10x50lbs, 10x60lbs, 10x70lbs, 10x70lbs(with assist)
superset
wide grip pullups/close grip pullsups (assisted) 10x12(assist #for both), 10x13, 10x14
seated rope rows-10x50lbs,10x60lbs, 9x60lbs, 5x50lbs
weighted hyper extensions-3x12x25lbs

abs-
leg raises to tuck-3x15
planks raises-3x45sec I thought I was going to die
weighted obliques3x10x25lbs

6pm-HIIT and 20 minutes Cardio

**shortstuff** · 08-10-2003, 03:46 PM

Food For 8/10/03

10am-1/3c oats, 6 whites, 1 whole
1pm-5oz steak, cuces
4pm-1.5 scoop protein, 1tbsp flax, cuces
7pm-5oz chicken, cuces 1 tsp flax
9pm-1.5 scoop protein

**J'Bo** · 08-10-2003, 05:47 PM

Workouts

Arms & Abs (tuesday)
Superset 1: Standing DB Curls: 12, 10, 8, 8
Superset 1: Lying DB Extensions: 12, 10, 8, 8

Superset 2: Incline DB Curls: 3 sets of 8
Superset 2: Standing BB Extensions: 3 sets of 10

Triset: Preacher Curls: 3 sets of 8
Triset: Dips: 3 sets of 12
Triset: DB Kickbacks: 3 sets of 10

Triset: Crunches: 3 sets of 30
Triset: Seated Leg Tucks: 3 sets of 30 reps
Triset: Seated Medicine Ball Twists: 3 sets of 15 per side

Legs

(wednesday)
Smith Machine Low Squats: 12, 10, 8, 6
High and Narrow Leg Press: 12, 10, 8, 6

Superset 1: BB Squats: 3 sets of 10
Superset 1: Leg Extensions: 3 sets of 10

Superset 2: DB SL Deads: 3 sets of 10
Superset 2: Lying Leg Curls: 3 sets of 10

Seated Calf Raises: 3 sets of 15

Shoulders & Abs (friday)
Superset 1: DB Press: 10, 8, 12, 6
Superset 1: Seated DB Laterals: 10, 8, 12, 6

Superset 2: Front DB Laterals: 3 sets of 8
Superset 2: Bent Over Cable Laterals: 3 sets of 8

Superset 3: Upright BB Rows: 3 sets of 8
Superset 3: Lying Side Laterals: 3 sets of 8

Triset: Rope Crunches: 3 sets of 30
Triset: Plank Holds: 3 sets of 45 sec
Triset: Decline Crunches: 3 sets of 15

Chest & Back (sunday)
Superset 1: Smith Machine Flat Bench Press: 12, 10, 8
Superset 1: Wide Grip Pulldowns: 12, 10, 8

Superset 2: Incline DB Press: 12, 10, 8
Superset 2: Close Grip Pulldowns: 12, 10, 8

Superset 3: Swiss Ball Pullovers: 3 sets of 10
Superset 3: Bent Over BB Rows: 3 sets of 8

**shortstuff** · 08-10-2003, 07:13 PM

Oh I think you are trying to kill me LOL I have some questions but will pm you hun

**J'Bo** · 08-10-2003, 08:20 PM

want to go hard for the next couple of weeks. supersetting will act as another fat burning mode and that way we can slack on the cardio for now. want to see how the clen works on you and then we will make changes to your diet in 2 weeks.

**shortstuff** · 08-10-2003, 08:55 PM

Superset 1: Standing DB Curls: 12, 10, 8, 8

Are these the reps, as in doing a drop set and only one set of that drop set???

**J'Bo** · 08-10-2003, 09:46 PM

those are 4 supersets with 12 reps on first set, 10 reps on second set, etc.

**shortstuff** · 08-10-2003, 09:54 PM

ah ok i understand now hun thanks love have a great night!!!!!!!!!!!

**shortstuff** · 08-11-2003, 07:56 AM

8/11/03 Food & Cardio

1ml Liquid Clenbuterx
1000mg L-Carnitine
6am-40 minutes incline treadmill

7am-6whites, 1 whole, 1/3c oats
250mg ALA
ginger root
liver tabs-4
multi vitamin
1000mg Viitamin C
1000mg Calcium

10am-1.5 scoop protein, 1 tbsp hemp
250mg ALA
ginger root
tribestan
4 liver tabs

1pm-5oz chicken, cuces

250mg ALA
Ginger Root
4 Liver Tabs
1000mg Vitamin C

2pm-1ml Liquid Clenbuterx

4pm-can tuna cuces, 1 tsp flax
250mg ALA
Ginger Root
4 Liver Tabs
Tribestan

7pm-5oz turkey, cuces

250mg ALA
Ginger Root
4 Liver Tabs
1000mg Vitamin C

9pm-1.5 scoop protein
250mg ALA
Ginger Root
4 Liver Tabs
Tribestan

**J'Bo** · 08-11-2003, 08:00 AM

morning sweety....how was your cardio on the clen?

**shortstuff** · 08-11-2003, 08:05 AM

I am sweating like a pig but think after a week I may try 1.5ml, I took L-carnitine with it though since I still have aprt of a bottle. Tonight though I am taking alone so I will tell you how I feel, it did majorly wake me up about an hour after I took it.

**J'Bo** · 08-11-2003, 08:26 AM

thats perfect...sweat and alertness is what we are looking for...remember mini changes produce results so lets keep doing what your doing for now...no changes.

**shortstuff** · 08-11-2003, 08:28 AM

ok can do

you are too cute

**J'Bo** · 08-11-2003, 08:33 AM

not cute

today

**shortstuff** · 08-11-2003, 08:36 AM

He He Are you at work today missy, because I need to have my whore with me to make me stay focused at work,not wanting to go to work at all!!!!!!!!!!! Darren is coming here in the two weeks after I go there!!!!!!!!!

**J'Bo** · 08-11-2003, 08:43 AM

cool...i am trying to plan a trip to Florida too

he is coming for your show too right?

i will be here to whore all day

i got the giggles today

**shortstuff** · 08-11-2003, 08:57 AM

Good because I do too

He should but not sure which one, I have to figure that out. I need to figure out how the hell I am going to get makeup done and hair and all that while all this outside of portland. AHHHHH STRESSS!!!!!!!

**shortstuff** · 08-11-2003, 09:06 AM

Dang it I thought it was SUnday was rest oh well, looks like I will be going to the wedding all bloated LOL Going out dancing that night so, it will be good to do on Saturday, man I am going to look gross at the wedding

**J'Bo** · 08-11-2003, 09:10 AM

dont stress about it, we will figure it out.

i think that you should do both comps....the first one for practice and then you will be a pro when the second one comes.

book your nail apt. a week before your first comp. i would suggest getting plain gel nails with french tips...it looks really good with a tan and is very natural looking...bring a pic of the make up like to the makeup artist...tell her you like that face but that it has to look like that under 2434534 watt lights...do a trial run or talk to someone that has used the artist before...alow at least 1 hour for your makeup apt...for hair i always get it done the way i like and if you are going out of town then take a pic of your hair at the trial and bring it to the hair dresser there...she can just copy it.

as for the shoes...i am still searching for you...my federation requires us to buy two pairs...one black for compulsorary round and another pair for the two other rounds...find this out this week what you are required to wear and the rules...then email them to me...this should be your priority this week...rules and regs so we can get you all posed up.

you will do fine if you concentrate on getting a few things done everyweek other than running around at the last minute.

**J'Bo** · 08-11-2003, 09:11 AM

Originally posted by shortstuff
Dang it I thought it was SUnday was rest oh well, looks like I will be going to the wedding all bloated LOL Going out dancing that night so, it will be good to do on Saturday, man I am going to look gross at the wedding

no we have to do some switching around.
what time is the wedding on sat?
what are you doing sunday?
will you be with darren still sunday?

**shortstuff** · 08-11-2003, 09:16 AM

I am doing nothing except hang out with darren on sunday and he said he would eat with me LOL

Saturday is just rough because of the wedding at 2pm. So we won't be done until like 5pm. Ok, I am going to take some time today to pick a gals brain down at the place I got the liquid clen. Oh and am calling the seamstress on my lunch

We should make a check off list. Oh I will do that on lunch also, make a checkoff list of things I need to, will help me remember

Thread: 8.5 weeks Out LOL

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