Building a Better Bod

J'Bo · 10-21-2003, 04:33 PM

Tuesday October 21st, 2003

meal one: 1 cup egg whites, 1/3 cup oats, 1 tbsp pb, 1 tbsp no sugar added jam
meal two: 5oz chicken, 5 oz mashed potatoes
meal three: 8 crispey minis, tin tuna
meal four: 5 oz chicken, tortilla, 1 tbsp sour cream, 3 tbsp cheese
meal five: 2oz potatoes, 2 scoops protein
meal six: 5oz roast, veggies

push presses: 8*45, 7*55, 6*55
arnolds: 8*25, 6*30, 6*30
incline side lateral: 8*8*3
dumbell frontal raises: 8*8*3

2 trisets of:
rope crunches: 50lbs for 20 reps

med ball: 8lbs for 20 reps
side hanging raises: 10 reps

First time i hit 30lbs for 12 reps

goal is to hit 35lbs

sara · 10-26-2003, 10:39 PM

Quote:

Originally posted by J'Bo
Carb Dwindling and Pyramiding

my body my schedule:
-wake up at 7am
-metabolism starts going nuts by 9am
-by 3pm my appetite is gone
-train at 5:30pm
-appetite is back after training
-hungry til i go to bed at 11pm

How you know when you'r metabolism is fast bu 9 am? Do you feel different?

J'Bo · 10-27-2003, 05:59 AM

yes i am hungry as a bear

sara · 10-27-2003, 06:24 AM

Thanx girl

J'Bo · 10-27-2003, 04:23 PM

monday october 27, 2003

1: 1/3 cup oats, 1 cup eggs, 1 tbsp pb, 1 tbsp jam
2: 2 scoops protein, 1/2 grapefruit
3: 5oz chicken, 1 cup rice, 1 tbsp olive oil with sundried toms
4: 8 crispey minis, tin of tuna
5: 2 scoops protein, 1.5 cups of pasta, 2 tbsp tom sauce
6: 5oz steak and brocco

Quads and Arms
leg extensions (top pause): 8*50, 7*60, 6*60
smith squats (narrow stance and deep): 8*50, 7*70, 6*90
leg press (narrow stance): 8*180, 8*200, 6*220

long bar curls: 8*45, 6*45, 6*45
seated db curls: 7*18, 6*18, 5*18
tri pushdowns (straight bar): 10*60, 7*70, 7*70
lying cable extensions: 7*40, 6*40, 6*40

leg ext: nice
squats: killer
leg press; highest and hardest pushes ever
long bar curls: good burns
seated db curls: ouch
tri pushdowns: better doing after bis cause i can lift heavy
lying ext: burn baby burn

shortstuff · 10-27-2003, 04:26 PM

no way is the hotty posting

J'Bo · 10-27-2003, 10:13 PM

ha ha...yep i got the bug and i am back in business

thursday october 30, 2003

1: protein pancake, pb, 1/2 apple
2: chicken and rice
3: crispey minis and chicken
4: workout
5: mmmmmcd's

Shoulders and Abs
push presses: 8*45, 6*55, 6*55
arnolds: 8*25, 8*25, 6*30
incline side lateral: 7*10, 7*10, 7*10
dumbell frontal raises: 7*10, 7*10, 7*10

J'Bo · 10-31-2003, 06:29 AM

new workout plan

hams and booty:
trainer postin later

quads and arms:
single leg extension
smith machine squats
leg press
long bar curls
db hammers
drop down pulldowns
lying cable extensions

shoulders:
military press
lying side laterals
standing drop down laterals

chest and back:
incline dumbell presses
dips
lat pull downs to the front
seated bent over rows
one arm cable rows
lat pull ups

hardasnails1973 · 10-31-2003, 08:02 AM

Leg curls 8-10 reps supersetted with stiff legged dead lifts - 4 sets
one legged leg presses 4 sets 10-12 reps
smith machine lunges - 3 sets

J'Bo · 10-31-2003, 12:23 PM

OMG i might as well

now

Rissole · 11-02-2003, 02:38 PM

J'Bo · 11-02-2003, 09:31 PM

hi babe.

gotta go sleep my hangover off. check your pm's

J'Bo · 11-03-2003, 06:31 AM

Monday November 3rd, 2003

meal one: egg whites, oats, pb, 1/2 sm apple
meal two: 2 scoops protein, grapefruit
meal three: chicken and rice
meal four: crispy minis, tuna
meal five: potato, 2 scoops protein
meal six: hanburger helper

Booty workout
Superset 1: leg curls: 10*60, 8*70*3
Superset 1: stiff legged dead lifts: 8*30, 8*35, 8*40*2
one legged leg presses: 8*90*4
smith machine lunges: 8*50*3

DONT EVEN ASK HOW the workout went

cause i cant feel my legs and my butt is cramping already

Sapphire · 11-03-2003, 07:16 AM

Quote:

Originally posted by J'Bo
Monday November 3rd, 2003

meal one: egg whites, oats, pb, 1/2 sm apple
meal two: 2 scoops protein, grapefruit
meal three: chicken and rice
meal four: crispy minis, tuna
meal five: potato, 2 scoops protein
meal six: hanburger helper

Booty workout
Superset 1: leg curls (4 at 8-10)
Superset 1: stiff legged dead lifts (4 at 8-10)
one legged leg presses (4 at 10-12)
smith machine lunges (3 at 6-8)

Hamburger helper??? Any hamburgers with it??

GP changed my WO routines.... check out my journal tommorow. I only do cardio today.

MY booty and legs are sooo sore I can hardly walk......

hardasnails1973 · 11-03-2003, 07:49 AM

i just did hamstrings and glutes my self and they are SCREAMING !! so have fun tonight !!

J'Bo · 11-03-2003, 09:13 AM

great...nice people....trying to phyc me out for tonight

well i will show you all.

psst shaphire...no hamburgers just some helpers

tell GP to bring me some date rolls

Sapphire · 11-03-2003, 11:15 AM

Quote:

Originally posted by J'Bo
great...nice people....trying to phyc me out for tonight

well i will show you all.

psst shaphire...no hamburgers just some helpers

tell GP to bring me some date rolls

I will talk to GP about the date rolls Sweetie, if HE won't get them to you , I will!!

Kick some butt in the Gym Hot stuff!! I don't do legs again til Wednesday..

Hopefully I will be able to walk by then....

J'Bo · 11-03-2003, 12:29 PM

i know what you mean about not being able to walk...soon i will need to put the fuzzy toilet seat back on from this workout above.

tell GP to put some in his freezer for me

Rissole · 11-03-2003, 01:34 PM

Quote:

Originally posted by J'Bo
hi babe.

gotta go sleep my hangover off. check your pm's

hardasnails1973 · 11-03-2003, 08:36 PM

i think she better bring a cushion to work for her to sit on LOL

J'Bo · 11-03-2003, 09:25 PM

very funny Mr. i am NOT talking to you anymore

i just spent a half hour stretching in the tub

now i have to take my last dose of glut and ben gay and hit the sack to wake up and do cardio

lina · 11-04-2003, 07:42 AM

Hey Hottie!

I see you are in

.... who is this lucky dude?

Any new comps on your plate?

J'Bo · 11-04-2003, 09:51 AM

Not in love just love someone...my best friend and i am going to see him in 3 days

Comps arent until May

but i can handle the off season a little longer.

Glad to see you back

J'Bo · 11-05-2003, 06:34 AM

Tuesday Novemeber 4th, 2003

1: 1 cup egg whites, 1 yolk, 1 tbsp pb, 1/2 apple
2: protein shake, grapefruit
3: chicken and rice
4: tuna, mayo, melba toast (had no crispy minis)
5: hamburger helper (k now i am addicted to that stuff)
mini cheat: 20 milk chocolate chipits...cause i was watching the food channel AGAIN and they were making this wonderful chocolate cheesecake

chest and back
incline db chest press: 8*20, 8*25, 7*25
dips: 9, 10, 8
lat pulldowns: 8*70, 8*80, 8*90
seated cable rows: 8*70, 7*80, 7*80
one arm bent over rows: 8*45, 7*50, 7*50

lat pull ups: 6*60, 4*60 (this just wasnt happening

)

oh and i actually did 30min of am cardio as couch said...since my bf% testing was less than perfect

J'Bo · 11-05-2003, 06:38 AM

Wednesday November 5th, 2003

1: protein pancake, 1/2 apple, 1 tbsp pb
2: shake and grapefruit
3: chicken and potato
4: crispey minis and tuna
5: shake and potato
6: steak and veggies

day off from training thank heavens...have to take monthly pics for trainer
booty is still so sore that i cant do my shoes up so i have to wear slip ons...this is one reason i miss living with someone...helping me when i am in need

CAUSE I NEED A BOOTY MASSAGE

hardasnails1973 · 11-05-2003, 08:33 AM

I feel your pain I can barely sit down today !! it gets worse the second day my ass is in spasm !!

10-21-2003, 04:33 PM	#91
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Tuesday October 21st, 2003 meal one: 1 cup egg whites, 1/3 cup oats, 1 tbsp pb, 1 tbsp no sugar added jam meal two: 5oz chicken, 5 oz mashed potatoes meal three: 8 crispey minis, tin tuna meal four: 5 oz chicken, tortilla, 1 tbsp sour cream, 3 tbsp cheese meal five: 2oz potatoes, 2 scoops protein meal six: 5oz roast, veggies push presses: 845, 755, 655 arnolds: 825, 630, 630 incline side lateral: 883 dumbell frontal raises: 883 2 trisets of: rope crunches: 50lbs for 20 reps med ball: 8lbs for 20 reps side hanging raises: 10 reps First time i hit 30lbs for 12 reps goal is to hit 35lbs Last edited by J'Bo : 10-21-2003 at 05:50 PM.
	....and thats my $.02

10-27-2003, 05:59 AM	#93
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	yes i am hungry as a bear
	....and thats my $.02

10-27-2003, 04:23 PM	#95
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	monday october 27, 2003 1: 1/3 cup oats, 1 cup eggs, 1 tbsp pb, 1 tbsp jam 2: 2 scoops protein, 1/2 grapefruit 3: 5oz chicken, 1 cup rice, 1 tbsp olive oil with sundried toms 4: 8 crispey minis, tin of tuna 5: 2 scoops protein, 1.5 cups of pasta, 2 tbsp tom sauce 6: 5oz steak and brocco Quads and Arms leg extensions (top pause): 850, 760, 660 smith squats (narrow stance and deep): 850, 770, 690 leg press (narrow stance): 8180, 8200, 6220 long bar curls: 845, 645, 645 seated db curls: 718, 618, 518 tri pushdowns (straight bar): 1060, 770, 770 lying cable extensions: 740, 640, 640 leg ext: nice squats: killer leg press; highest and hardest pushes ever long bar curls: good burns seated db curls: ouch tri pushdowns: better doing after bis cause i can lift heavy lying ext: burn baby burn Last edited by J'Bo : 10-27-2003 at 08:31 PM.*
	....and thats my $.02

10-27-2003, 04:26 PM	#96
shortstuff Trying to Survive Join Date: Jun 2003 Location: Oregon Posts: 3,727	no way is the hotty posting
	Good things come to those who wait........

10-27-2003, 10:13 PM	#97
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	ha ha...yep i got the bug and i am back in business thursday october 30, 2003 1: protein pancake, pb, 1/2 apple 2: chicken and rice 3: crispey minis and chicken 4: workout 5: mmmmmcd's Shoulders and Abs push presses: 845, 655, 655 arnolds: 825, 825, 630 incline side lateral: 710, 710, 710 dumbell frontal raises: 710, 710, 710 Last edited by J'Bo : 10-31-2003 at 06:23 AM.
	....and thats my $.02

10-27-2003, 06:24 AM	#94
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	Thanx girl

10-31-2003, 06:29 AM	#98
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	new workout plan hams and booty: trainer postin later quads and arms: single leg extension smith machine squats leg press long bar curls db hammers drop down pulldowns lying cable extensions shoulders: military press lying side laterals standing drop down laterals chest and back: incline dumbell presses dips lat pull downs to the front seated bent over rows one arm cable rows lat pull ups
	....and thats my $.02

10-31-2003, 08:02 AM	#99
hardasnails1973 www.Bodyfactoryllc.com Join Date: Jul 2002 Location: Pa Posts: 1,740	Leg curls 8-10 reps supersetted with stiff legged dead lifts - 4 sets one legged leg presses 4 sets 10-12 reps smith machine lunges - 3 sets
	EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

10-31-2003, 12:23 PM	#100
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	OMG i might as well now
	....and thats my $.02

11-02-2003, 02:38 PM	#101
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36
	My Journal

11-02-2003, 09:31 PM	#102
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	hi babe. gotta go sleep my hangover off. check your pm's
	....and thats my $.02

11-03-2003, 06:31 AM	#103
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Monday November 3rd, 2003 meal one: egg whites, oats, pb, 1/2 sm apple meal two: 2 scoops protein, grapefruit meal three: chicken and rice meal four: crispy minis, tuna meal five: potato, 2 scoops protein meal six: hanburger helper Booty workout Superset 1: leg curls: 1060, 8703 Superset 1: stiff legged dead lifts: 830, 835, 8402 one legged leg presses: 8904 smith machine lunges: 8503 DONT EVEN ASK HOW the workout went cause i cant feel my legs and my butt is cramping already Last edited by J'Bo : 11-03-2003 at 09:27 PM.*
	....and thats my $.02

11-03-2003, 07:49 AM	#105
hardasnails1973 www.Bodyfactoryllc.com Join Date: Jul 2002 Location: Pa Posts: 1,740	i just did hamstrings and glutes my self and they are SCREAMING !! so have fun tonight !!
	EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

11-03-2003, 09:13 AM	#106
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	great...nice people....trying to phyc me out for tonight well i will show you all. psst shaphire...no hamburgers just some helpers tell GP to bring me some date rolls
	....and thats my $.02

11-03-2003, 12:29 PM	#108
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	i know what you mean about not being able to walk...soon i will need to put the fuzzy toilet seat back on from this workout above. tell GP to put some in his freezer for me
	....and thats my $.02

11-03-2003, 08:36 PM	#110
hardasnails1973 www.Bodyfactoryllc.com Join Date: Jul 2002 Location: Pa Posts: 1,740	i think she better bring a cushion to work for her to sit on LOL
	EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

11-03-2003, 09:25 PM	#111
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	very funny Mr. i am NOT talking to you anymore i just spent a half hour stretching in the tub now i have to take my last dose of glut and ben gay and hit the sack to wake up and do cardio
	....and thats my $.02

11-04-2003, 07:42 AM	#112
lina It's a Wonderful Life!!! Elite Member Join Date: Apr 2002 Location: Lounging around... Posts: 2,797	Hey Hottie! I see you are in .... who is this lucky dude? Any new comps on your plate?

11-04-2003, 09:51 AM	#113
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Not in love just love someone...my best friend and i am going to see him in 3 days Comps arent until May but i can handle the off season a little longer. Glad to see you back
	....and thats my $.02

11-05-2003, 06:34 AM	#114
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Tuesday Novemeber 4th, 2003 1: 1 cup egg whites, 1 yolk, 1 tbsp pb, 1/2 apple 2: protein shake, grapefruit 3: chicken and rice 4: tuna, mayo, melba toast (had no crispy minis) 5: hamburger helper (k now i am addicted to that stuff) mini cheat: 20 milk chocolate chipits...cause i was watching the food channel AGAIN and they were making this wonderful chocolate cheesecake chest and back incline db chest press: 820, 825, 725 dips: 9, 10, 8 lat pulldowns: 870, 880, 890 seated cable rows: 870, 780, 780 one arm bent over rows: 845, 750, 750 lat pull ups: 660, 460 (this just wasnt happening ) oh and i actually did 30min of am cardio as couch said...since my bf% testing was less than perfect
	....and thats my $.02

11-05-2003, 06:38 AM	#115
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Wednesday November 5th, 2003 1: protein pancake, 1/2 apple, 1 tbsp pb 2: shake and grapefruit 3: chicken and potato 4: crispey minis and tuna 5: shake and potato 6: steak and veggies day off from training thank heavens...have to take monthly pics for trainer booty is still so sore that i cant do my shoes up so i have to wear slip ons...this is one reason i miss living with someone...helping me when i am in need CAUSE I NEED A BOOTY MASSAGE
	....and thats my $.02

11-05-2003, 08:33 AM	#116
hardasnails1973 www.Bodyfactoryllc.com Join Date: Jul 2002 Location: Pa Posts: 1,740	I feel your pain I can barely sit down today !! it gets worse the second day my ass is in spasm !!
	EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.