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Building a Better Bod
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09-16-2003, 09:40 AM
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#31 |
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Cuddle Slut
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Tuesday September 16th, 2003
Back and Biceps T-Bar Rows: 8*35, 8*45 One Arm Bent Over Cable Rows: 8*40, 7*50, 7*50 Seated NG Rows: 7*90, 6*90, 7*90 Lat Pulldowns: 7*80, 6*80, 7*80 Cable Curls: 8*50, 7*60, 6*60 Ez Bar Curls: 8*17.5, 7*22.5 DB Hammers: 7*18, 6*18, 6*18 -t-bars could go up in weight....but hurt boobies to lean on pad -cable rows felt great -seated rows were nice and heavy -lat pulls i was done -cable curls good weight cause bis are kinda sore from chest yest. -ez bar need to change to long bar cause i am not lifting as much -hammers ahhh kinda couldnt feel arms by then so overall great workout  Last edited by J'Bo : 09-16-2003 at 10:47 PM. |
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....and thats my $.02
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09-16-2003, 10:49 PM
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#32 |
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Cuddle Slut
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Tuesday September 16th, 2003
meal one: mmm pumpkin seeds and almonds meal two: could not finish it at all meal three: bored of this meal four: goes down in 2 sec so cant remember *bag of nachos cheat meal five: never going to do this again  eyeballs in my tin of salmonmeal six:   tell you anything? |
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....and thats my $.02
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09-18-2003, 09:37 PM
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#33 |
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Cuddle Slut
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Thursday September 18th, 2003
Shoulders, Triceps and Abs Push Presses: 8*55, 6*60, 6*60 Arnold Presses: 8*25, 6.5*30, 6*30 Standing Laterals: 7*18, 7*18, 7*18 Lying Incline Laterals: 8*8, 8*8 V-Bar Pulldowns: 8*80, 7*85, 6*90 DB Kickbacks: 8*5, 8*5 Lying Cable Extension: 8*40, 6*50, 8*50 Abs Trisets: Decline 18lb crunches: 15*18, 15*18 Leg Throws: 15, 15 Swiss Ball Cable Crunches: 15*30, 15*40 -push presses lovem -arnolds new high -laterals ok -lying laterals likem -pulldowns high -kickbacks good burns -cable ext had to find my chi to finish these  -declines need to go up in weight -leg throws -ball crunches  |
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....and thats my $.02
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09-20-2003, 09:03 AM
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#34 |
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Cuddle Slut
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Saturday September 20th, 2003
Hamstrings, Booty and Abs Lying Leg Curls: 8*50, 6*60, 6*60 One Legged Squats: 7*90, 7*90, 7*90 SL BB Deads: 10*65, 8*85, 8*100 Adductors: 10*120, 10*130 Plie DB Squats: 10*18 2 trisets of: 25 lbs Oblique Raises (10 each side) Decline 18lb Crunches (20reps) Reverse Crunches (15reps) -leg curls were hard til failure -squats til failure -deads used straps can go heavier but some ass was using the squat rack -add can go heavier -plie do more next time likem -abs but reverses suck...too easyLast edited by J'Bo : 09-20-2003 at 10:51 AM. |
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....and thats my $.02
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09-22-2003, 12:06 PM
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#37 |
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www.Bodyfactoryllc.com
Join Date: Jul 2002
Location: Pa
Posts: 1,740
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ok j'bo this is what i'm suggesting
1. I like idea of you keeping same workout program for 4 weeks that way it is long enough time to see if changes we made made a difference 2. get body fat measured every 4 weeks so we know which direction we are going and can make adjustments rather see you higher caloires add cardio in to keep you burnining 3. keep variable constant (cardio, weight training programs, eating pattern) less variables changing more we can pin point problem area 4. focus more on whole food during the day time (if possible) and most of supplements centered around your workout . glutemine, bcaas,ect 5 arrange carb intake according to the body part work chest, back - 2 to 1 carb to proteins post workout legs- 2 to 1 carbs to protein arms = 1 :1 ratio shoudlers 1:1 ratio if you do cardio afterward weight training carbs can be increased stick with same programs you are on for now and after 2 more weeks we will access and make changes. Don;t be so much concern about the weight rather then the stimuuls from the movement and control. Yes you can get stronger no doubt but we are training for fitness not power lfting so we need to focus on hitting area needs to be worked ad broken down. "oh it was too easy" well slow down rep speed then. Diet wise everything looks fine as long as you are fine with way you look. i would try to get offseason weight to about 150 -155 and hold that so your body gets used to carrying it around and then we will harden up up to 140-142 in contest shape. Just by focusing mainly on power movements and keep cardio to 3 -4 days a week, keeping caloires in check you should be well on your way to achiveing your goal |
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EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.
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09-22-2003, 11:02 PM
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#38 |
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Cuddle Slut
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thanks for commenting han.
one thing though. dont think its possible to get to 150lbs. i am eating like a horse and i am down to 141lbs now.  i am ok with gaining weight. like i said before i dont care what it takes, i am getting there  |
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....and thats my $.02
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09-23-2003, 12:03 PM
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#39 |
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www.Bodyfactoryllc.com
Join Date: Jul 2002
Location: Pa
Posts: 1,740
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Anthing is possible if you put your mind to it . YOu know that better then any one else !
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EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.
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09-24-2003, 06:33 PM
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#40 |
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Cuddle Slut
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yes i know that anything is possible...so i will get at it.
however i am eating all these calories and still losing. just to let everyone know i had to take this week of lifting off because of long long work hours and little sleep. next week i am back in action. i am going to see my little sis in calgary next friday til monday  so we are gonna do some training and climbing together |
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....and thats my $.02
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09-24-2003, 10:35 PM
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#41 |
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Cuddle Slut
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Carb Cycle:
Mon=no carbs (cause i have mini cheats on the weekend) Tue=high Wed=low Thur=high Fri=low Sat=high Sun=low Training Cycle: Mon=15min stepper in am Tue=ham and booty and abs Wed=shoulders and triceps Thur=rest Fri=chest and quads and abs Sat=teach boot camp and have dance class Sun=back and biceps Hamstrings and Booty and Abs One Legged Squats (3) SL BB Deads (3) Lying Leg Curls (2) Plie DB Squats (2) 2 trisets of: 25 lbs Oblique Raises (10 each side) Decline 18lb Crunches (20reps) Reverse Crunches (15reps) Shouders and Triceps Push Presses (3) Arnold Presses (2) Standing Lateral Drop Downs (2) Lying Incline Laterals (2) Upright BB Rows (2) V-Bar Pulldowns (3) DB Kickbacks (2) Lying Cable Extension (2) Rope Pulldown Drop Set (1) Quads and Chest and Abs Low Smith Squats Narrow Stance (4) Leg Extensions (3) Narrow Stance Leg Press (3) Swiss Ball Pullovers (3) Cable Crossovers (3) DB Flat Press (3) 2 trisets of: Standing Cable Crunches (15reps) Medicine Ball Iron Crosses (15reps each side) Plank Holds (1min) Back and Biceps T-Bar Rows (2) Bent Over One Arm Cable Rows (2) Seated NG Rows (3) Lat Pulldowns (2) Cable Curls (3) Ez Bar Curls (2) DB Hammers (2) |
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....and thats my $.02
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09-25-2003, 12:13 PM
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#42 |
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www.Bodyfactoryllc.com
Join Date: Jul 2002
Location: Pa
Posts: 1,740
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Looks like a solid game plan !!
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EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.
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09-26-2003, 10:35 AM
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#43 |
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Peak Physiques™
Join Date: Mar 2002
Location: NY
Posts: 7,870
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J'Bo, got your email regarding diet. What are your goals? Over how long a period? And what is your typical day/week?
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09-26-2003, 10:37 AM
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#44 | |
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Peak Physiques™
Join Date: Mar 2002
Location: NY
Posts: 7,870
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Quote:
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09-26-2003, 01:07 PM
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#45 |
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www.Bodyfactoryllc.com
Join Date: Jul 2002
Location: Pa
Posts: 1,740
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traditional carb rotations would be
high 250 med 125 low 75 med 125 high 250 med 125 low 75 high - 200 low - 50 low - 50 low - 50 high - 200 low -50 low -50 high -200-225 high 200-225 Next year I will be working with victor numyez from NY (trains victor martinez ) so for me there will be no more guessing games with diet.. I just do what i'm told and will not question him and I'm sure i will be learning alot of new information. he is old school so many different sequences you can play with just have to find ont that works for you and you are comfortable with offseason is for experimentation and knowing your body and seeing what works and does not work. I may skip USAS and go right to nationals. I haven't decided yet !! best advice is 2 try tthings for 2-3 weeks and see how body responds. Taking photos and evalutions every 4 weeks will be long enough to see what results have been produced and what changes need to be made. Personally your diet stay pretty constant and change only slightly. Main purpose is to gain quality offseason and that is done by keeping constant monitoring of self. best of season approach would be some thing like a 45 P 30 carbs and 25% f intake. more so its the amount of caloires taken in that matter. A good palce to start is about 14 times body weight (on a weekly bassis) and hold it there 2 weeks and see what happens then if you are getting to lean up caloires by 150-200 caloires keep all other variable the same (cardio) and make small adjustments Last edited by hardasnails1973 : 09-26-2003 at 01:21 PM. |
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EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.
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09-26-2003, 01:26 PM
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#46 | |
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Cuddle Slut
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Quote:
typical day? meaning food or work? |
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....and thats my $.02
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09-26-2003, 01:27 PM
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#47 | |
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Cuddle Slut
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Quote:
No Carb Day Meal 1: 1 scoop protein, 1/2 tin tuna, 1tsp mayo Meal 2: 6 egg whites, 1 whole egg, 4 slices of bacon Meal 3: chicken breast, 1 cup broccoli Meal 4: 1.5 scoops protein, 1 tbsp hemp oil Meal 5: 1 tin tuna, 1 tbsp mayo Meal 6: 3/4 cup ground beef, 1 cup lettuce, 1 tbsp salsa or 4oz steak and 2 cups broccoli Calories: 1945 Fat: 66g Carbs: 20g Protein: 187g Low Carb Day Meal 1: 1 scoop protein, 1/4 cup nuts Meal 2: protein pancake, apple Meal 3: tin of tuna, 3/4 cup rice, 1/4 cup pecans, 1/2cup fruit Meal 4: 1.5 scoops protein, 1 tbsp hemp Meal 5: 5 egg whites, 1tsp mayo, celery Meal 6: 2oz dry measurement w.w. pasta, pesto, 4oz chicken, 1/4 cup fruit Calories: 2361 Fat: 100g Carbs: 160g Protein: 209g High Carb Day Meal 1: 1 scoop protein, 1/4 cup nuts Meal 2: protein pancake, apple Meal 3: grapefruit, 3/4 cup ground beef, 2tbsp salsa, 1/2 cup rice Meal 4: 1.5 scoops protein, 1 tbsp hemp oil Meal 5: tin of sardines, onions, tortilla, 1/4 cup fruit Meal 6: 1/2 cup potatos, chicken breast, sundried tomatoes, 1/2 cup fruit Meal 7: 1 scoop protein (right before bed) Calories: 2724 Fat: 109g Carbs: 191g Protein: 247g |
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....and thats my $.02
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09-26-2003, 01:41 PM
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#48 |
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Peak Physiques™
Join Date: Mar 2002
Location: NY
Posts: 7,870
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That looks pretty good to me.
Since you are bulking now, I'd probably go with a little less fat and some more low GI carbs. Things like oatmeal, fiber one, more veggies, fruit etc. But if you don't respond well to carbs that should work too. I like the rotation for a bulk. |
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09-29-2003, 07:27 AM
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#50 |
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www.Bodyfactoryllc.com
Join Date: Jul 2002
Location: Pa
Posts: 1,740
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with your metabolism as fast as it is. That No carb day should just be kept yo 50 -75 grams complex carbs taken in the morning and after you train and you should have no problem with it being stored as fat. After a cheat day may be sugestable to to lower over all caloires (rather then carbs cut your fat in from oils. ) and it all should level out.
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EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.
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09-30-2003, 10:53 PM
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#51 |
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Cuddle Slut
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Monday September 29th, 2003
Workout One Legged Squats: 8*90, 7*90, 7*90 SL BB Deads: 8*95, 7*105, 7*105 Lying Leg Curls: 7*50, 6*50 DB Plie Squats: 8*25, 7*30 -squats: needed a warm up -deads: heavy but used straps -leg curls: hard...ouch -plie: felt good 2 trisets of: -10 reps each side of 25lb obliques -20 reps of decline 20lbs crunches Diet Meal one: 1 scoop protein, 3/4 cup hemp nuts Meal two: 6 egg whites, 1 egg yolk, 1/3 cup oatmeal, apple, 2 tbsp peanut butter Meal three: 3/4 cup ground beef, 1 cup rice, 2 tbsp salsa, 1/2 fruit Meal four: tin of tuna, 1 tbsp mayo Meal five: 2oz pasta, 1/2 tin of tuna, 3oz chicken, olive oil, apple Meal six: 1.5 scoops protein, 4 cups of popcorn and a diet coke  |
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....and thats my $.02
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09-30-2003, 10:58 PM
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#52 |
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Cuddle Slut
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Tuesday September 30, 2003
Diet Meal one: 1 scoop protein, 1/4 cup hemp seed nuts Meal two: 6 egg whites, 1 egg yolk, 1 tbsp pb, 1/3 cup oats, apple Meal three: 5oz chicken, 1 cup rice, 3/4 cup fruit Meal four: i was stuck at the salon gettin pretty Meal five: 5oz chicken, 1 tortilla, 1/4 cup cheese, 1 tbsp sour cream Meal six: Same as five (opps better than the doritos i was gonna have) |
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....and thats my $.02
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10-01-2003, 07:25 AM
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#53 |
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www.Bodyfactoryllc.com
Join Date: Jul 2002
Location: Pa
Posts: 1,740
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if you always get hungry at night time can always go with fat free popcorn instead LOL diet looks pretty good your eating as much protein as I am LOL
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EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.
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10-02-2003, 07:55 AM
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#55 |
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Cuddle Slut
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Wednesday October 1, 2003
Workout T-Bar Rows: 8*35, 8*45, 7*50 Bent Over One Arm Cable Rows: 8*50, 7*50 Seated NG Rows: 8*80, 7*80 Lat Pulldown: 8*70, 7*80 Cable Curls: 8*50, 8*60, 7*70 Ez Bar Curls: 7*27.5, 6*27.5 DB Hammers: 6*18, 6*18 Diet Meal one: avocado, 1 scoop protein Meal two: 6 egg whites, 1 egg yolk, 4 pieces of bacon Meal three: 1 cup rice, 3/4 cup extra lean gr. beef, 2 tbsp salsa, 3/4 cup fruit Meal four: 5oz chicken, tortilla, 1 tbsp sour cream, 1/4 cup cheese Meal five: calamari  and a belini (going away party for best friend)Meal six: 2 cheeseburgers and fries (hey at least i am honest  ) |
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....and thats my $.02
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10-06-2003, 07:07 AM
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#56 |
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www.Bodyfactoryllc.com
Join Date: Jul 2002
Location: Pa
Posts: 1,740
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Must be nice eating that stuff becuase I'm one miserable SOB right now !!
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EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.
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