Thread: Building a Better Bod

Tuesday September 2nd, 2003

Back and Biceps7pm workout, 144lbs

Wide Grip Chins: 6x50, 7x60, 6x60
Seated Cable Rows: 8x80, 7x90, 7x90
Reverse Grip Pulldowns: 7x80, 6x80
Hypers: 10, 7

Seated Alternating DB Curls: 10x18, 7x20, 6x20
EZ Bar Preacher Curls: 10x17.5, 10x22.5, 6x22.5
DB Hammer Curls: 7x18, 7x18, 6x18


-chins were very hard cause i am so heavy now
-seated cables were strong
-reverse grips are hard on elbows
-hypers were good but hard
(back is strong but not as heavy as i would have like...but i just got back into training so i did not want to push it)

-db curls were good but not as strong as i would have liked
-preachers...well i hate them
-hammers are getting boring
(need to change up biceps cause its getting boring)

Tuesday September 2nd, 2003

Meal one 9am: 6 egg whites, 1 yolk, 1 slice cheese
Meal two 12pm: tortilla, tin tuna, 1 tbsp mayo, celery, cucumber, piece of cheese
Meal three 3pm: 1.5 scoops protein, tomato
Meal four 5:30pm: 1/3 cup oats, 2 tbsp pb
*cheat: 2 caramel rice cakes before gym
Meal five 8:30pm: chicken breast, 1 cup rice, sun dried tomatoes

-wasnt hungry in am
-better to have only one meal before lunch because of shifts
-this way i eat my pre-workout meal
-need more food in meal 3
-need protein in meal 4: mini
-chicken was yummy but need veggies

Originally posted by hardasnails1973
It looks good
meal3 may want to switch to some thing like chicken and with meal four and add 1 scoop of protein shake and drop the oats and just have the carmel rice cakes instead may be about 30-45 minutes before your workout i seriously cant stomach more tha none shake a day anymore...and i had the rice cakes as a cheat and dont really wanta have them anymore...will have crispey minis once i go shopping though

meal 5 may be want to add some salsa to spice things up alittle bit and have some flavor. the flavor of the sundried tomatoes are good enough for me cause i flavor my rice...make it dirty

What are you working out tonight ? day off, tomorrow is booty and hams

meal post workout don;t worry about it the rice turning to fat it will get stored as glycocegn and not fat adding veggies maybe a good idea to help slow absorption of evrrtthing A nice meal here woudl be your protein pancakes becuase egg whites are alot lighter and may be add sounds ground up flax seeds to sow down the absortion even more ran out of pb and so pancakes arent even an option...plus i am out of egg whites in the carton and i cant stand using real eggs cause they are too fluffy

Wednesday September 3rd, 2003

Meal one 10am: bagel, 2 tbsp cream cheese, 5 egg whites, 1 whole egg, slice cheese
Meal two 2pm: tin tuna, 1 tbsp mayo, 1 cup rice, 14 pecans
Meal three 5pm: apple (opps had to run )
Meal four 8pm: chicken breast, 1 cup mashed potatoes havent had those is YEARS

-work was crazy busy from the moment i stepped til i had to go do a presentation
-meal one: good
-meal two: was in a presentation and couldnt eat til 2pm...unless it was the pizza that was there...wasnt gonna do that
-meal three was eating while running to train a client
-this day is just screwed up for eatin

Since i have eaten semi good for 2 days all my abs are back

Thursday September 4th, 2003

Hams and Booty6pm workout, 145lbs

Lying Leg Curls: 8x50, 7x60, 6x60
BB Squats: 8x45, 8x105, 8x125
Adductors: 10x100, 10x110, 9x120
One Legged Leg Press: 8x90, 7x90, 5x90


-lying leg curls were nice and maxed out
-bb squats were good cause i had a spot but i was too weak for them after the lying leg curls...plus i bruised shoulders from the bar
-adductors were good and strong
-one legged leg press almost killed me...i maxed out and got stuck on every set...so as we speak i am sitting on my ass/ice pack

Originally posted by hardasnails1973
Excellent

mine are back as well. thats what i wanted to hear Adding the fiber supplement worked like a charm. i still thinking I need more magnesium in diet, i dontgoing to add in 250 mgs a meal to see if that helps. Started started back up again and I'm going to stay with it even in the offseason. What bodybuilder or fitness model never does cardio and looks in conditoin. i dont I think some cardio is neccessary to acheive the conditoining that we require. It bascailly comes down to caloires in vs caloires out that is the basis of what we do. In the long run I'd rather be able to eat more and do alittle more cardio and be healthy as well as my heart.that is what i would rather do too...except in off season

Your workout
Leg curls 3 sets
stiff legged dead lift regular or off the bench 3sets
onelegged legg presses feet high !! 3 sets
lunges smith machines or step ups on bench if you can do them (if they hurt just drop them) 2 sets
cable kick backs with ankle strap 2 sets squeeze and hold
damn i missed this one...just saw workout now...will do it next week though...thanks...need a shoulder,pec, and tri workout now...harder shoudlers and tris and chest last PLEASE

i just saw that "if you can do them" part...ha you know how to get me dont you...will be doing those next week for sure

mods= take the effin chest out of the workout
i will be training tomorrow morning.
thanks.

well this weekend the only thing i trained was my bracioradialis AKA drinking arm and now i am still hung over and so no workout til tomorrow am...which i am gonna do Quads and Abs...so i need that workout...please

Tuesday September 8th, 2003

Quads and Abs 6am workout, 141.5 lbs

Smith Narrow Squats: 10*70, 7*90, 7*90
Leg Press (feet together): 8*200, 7*220, 7*220
One Leg Extension: 7*40, 7*40, 7*40
Adductors: 10*120, 10*130

Decline 25lb Crunches: 15, 15
Rope Crunches: 15*30, 15*40
Plank Holds: 60sec, 60sec (with one alternating leg raise)


-narrow smiths were hard but good
-leg press was killer
-leg extension was hard
-add. need more weight still
-decline crunches
-rope crunches
-planks holds with leg raises

Monday September 8th, 2003

Meal one 7:30am: 1.5 scoops protein, 12 cashews
Meal two 10:30am: 6 egg whites, 1 whole egg, 2 tbsp pb, 1 tbsp jam, 1/3 cup oats
Meal three 1:30pm: tin of tuna, 1 cup rice, 12 pecans, 1 tbsp mayo
Meal four 4:30pm: 1 cup fruit, crispey minis, 4 cahsews (opps forgot protein i was so damn tired)
Meal five 7:30pm: chicken breast, sun dried tomatoes, mashed potatos

-perfect meal to have before i leave...will do from now on
-pre made and tasted good
-was hungry but better then other plan
-forgot protein, was beat up and needed to sleep FAST :o
-mmmmm good

Jenny is a happy little girl today...other than the hangover that is

Tuesday September 9th, 2003

Meal one 7:00am: 1.5 scoops protein, 4 cashews, 3/4 peach
Meal two 9:30am: 6 egg whites, 1 whole egg, 2 tbsp pb, 1 tbsp jam, 1/3 cup oats
Meal three 12pm: chicken breast, sun dried tomatoes, mashed potatoes
Meal four 3pm: 1 cup frozen fruit, 1/4 cup cashews, 1.5 scoops protein
Meal five 6pm: 4oz steak, 1 tortillas, 2 tbsp sour cream, peppers, mushrooms
Meal six 9pm: 1/2 cup frozen fruit, 1 scoop protein, 1/4 cup hemp seed nuts


-meal one after workout was ok..almost gagged on shake and peach was too effin HUGE to eat the whole thing
-meal two was good
-meal hungry by meal three and tasted GREAT


Totals
Total: 2392 Calories
Fat: 93 839 35%
Sat: 18 163 7%
Poly: 21 193 8%
Mono: 34 305 13%
Carbs: 180 650 27%
Fiber: 17 0 0%
Protein: 225 900 38%

Han...
umm i lost 4 lbs this week and not doing any cardio at all...carbs are still huge and high and i cheated and had a ton of fat.

i know its a good sign but my abs are all poppin out and i want to stay loded to be able to lift heavier. need to calculate my calories and see where they are. plus i am effin starvin here.

Wednesday September 10th, 2003

Meal one 7:30am: 1.5 scoops protein, 1/4 cup cashews, 3/4 peach
Meal two 10am: 6 egg whites, 1 whole egg, 2 tbsp pb, 1 tbsp jam, 1/3 cup oats
Meal three 12:30pm: 2 cabbage and chicken wraps, 1 cup of raw veggies and 1 tbsp dressing
Meal four 3:30pm: 1 cup frozen fruit, 1.5 scoops protein
Meal five 6:30pm: crispey minis tuna
Meal six 9pm: meatballs and mayo


-meal one was better than yesterday thats for sure
-meal two was much needed i was HUNGRY
-meal three mmmm tasty
-meal four blah
-meal five and six were scattered everywhere

Thursday September 11th, 2003

Meal one 7:30am: 1.5 scoops protein, 1/4 cup cashews, 3/4 peach
Meal two 10am: 6 egg whites, 1 whole egg, 2 tbsp pb, 1 tbsp jam, 1/3 cup oats
Meal three 12:30pm:

-meal one went down ok only because i was starvin after cardio
-meal two yummy

Thanks for more digestion talk mine is perfect now thanks

I am going to do cardio 20min 1-2 times a week plus one dance class (1.5 hours) once a week. This will keep my legs from exploding more.
Training will be done in the evening only cause eating just doesnt work out if i lift in the a.m. I will have protein and fat only for my last meals if its a non-training day...on training days it will be a complex carb overload like w.w. pasta, potatos, etc. Most of my meals will be the same from day to day til i get sick of them then i will change them up. Cheat day is going to be Sat or Sun depending upon what is going on. I will make sure that i get plenty of protein on that day. I am going to have my bf% taken in a couple weeks, but i am sure that i already know what it is. There is no way i am eating oatmeal unless its in pb or a pancake form or cookie form
Supplements included: glutamine, creatine, and Trib when i feel frisky

i did mention my protein pancakes dodo and i eat them with pb and jam

oh i hadent noticed

today: workout noted above (shoulders and tris)
friday: ham and booty
sat: cardio
sun: back and bis
mon: quads and chest
tue: cardio
wed: nuttin
thur: ham and booty
fri: shoulders and tris
sat: cardio
sun: back and bis
mon: i think you get the hint

friday
lying leg curls
stiff legged dead lifts
smith machine lunges or variation of lunges
feet wide leg presses ducked out wards

Lat pull ups
bentover barbell rows or t bar rows
one armed low rows on pulley
seated rowing machine broken down to 3 part strecth at bottom, pause in middle, squeeze at top revere on way back down as well

standing short bar curls
seated incline curls rotating at bottom and squuezing at top
concetration curls with arm againt back of seat
reverse curls on low cable row

leg extenstion
squats
hacks
if have time
Lower your feet on bottom of plat form on leg press and drop weight very low and do leg presses with feet shoulder width apart (make sure heel are flat and in contact with platform

chest
incline dumbell press
low cable fly from the bottom kneeling infront
dips - 2 sets to failure

need to think about he rest LOL gttig brain dead need my carb up tonight. last carb up for 2 weeks . Sushi on sunday LOL immdeiately after training and cardio LOL (make sure i'm well depeltedto suck up that sushi )

dont you learn...sushi is gonna hurt you han...the raw fish is not going to be able to digest.

THink I will go with chicken parm and spegheeti and a slice of pizza with some soy icecream instead LOL Scratch sushi. other meal is cheaper LOL and more benfical just ake my ALA and i will be fine 1000 mgs LOL

now your really gonna puke

Saturday September 13th, 2003

10min on stepper after weights

Shoulders and Triceps

DB Laterals: 8*12, 7*15, 7*15
Overhead DB Press: 8*20, 7*25, 7*25
Lying Incline Laterals: 3*8*8
DB Fronts (Against Wall): 7*8, 6*8 (those are bloody hard)

V-Bar Pulldowns: 8*60, 8*70, 8*80
DB Kick backs: 3*8*5
Reverse Grip Pushdowns: 8*50, 8*60, triple drop 6*70, 6*60, 6*50
Close Grip Ups (failure): i had no idea what these were so i scrapped them

Well after a couple of weeks on a non-structured diet, i have made mine up. Please note that this is a bulking diet

Cycle: High, Low, High, No repeat

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

Well i have decided to stick with one workout plan for 3 weeks and then switch it up, so here it is:

Quads and Chest
Low Smith Squats Narrow Stance (4)
Leg Extensions (3)
Narrow Stance Leg Press (3)

Cable Pullovers (3)
Cable Crossovers (3)
DB Flat Press (3)


Back and Biceps
T-Bar Rows (2)
Bent Over Cable Rows (3)
Seated NG Rows (3)
Lat Pulldowns (3)

Cable Curls (3)
Ez Bar Curls (2)
DB Hammers (3)


Hamstrings and Booty
Lying Leg Curls (3)
One Legged Squats (3)
SL BB Deads (3)
Adductors (2)
Plie DB Squats (1)


Shouders and Triceps
Push Presses (3)
Arnold Presses (2)
Standing Lateral Drop Downs (2)
Lying Incline Laterals (2)
Upright BB Rows (3)

V-Bar Pulldowns (3)
DB Kickbacks (2)
Lying Cable Extension (3)
Rope Pulldown Drop Set (1)


Abs
2 trisets of:
25 lbs Oblique Raises (10 each side)
Decline 18lb Crunches (20reps)
Reverse Crunches (15reps)
or
2 trisets of:
Standing Cable Crunches (15reps)
Medicine Ball Iron Crosses (15reps each side)
Plank Holds (1min)

Monday September 15th

Quads & Chest & Abs
Low Smith Squats Narrow Stance: 8*70, 8*70, 7*70
Leg Extensions: 8*70, 7*70, 7*70
Narrow Stance Leg Press: 8*200, 8*200, 7*200

Cable Pullovers: 8*10, 7*15, 7*15
Cable Crossovers: 8*30, 8*35, 8*35
DB Flat Press: 8*20, 7*25, 6*25

2 trisets of:
Standing Cable Crunches (15reps) at 40lbs
Medicine Ball Iron Crosses (15reps each side)
Plank Holds (1min)

-smith squats: damn hard as hell
-leg ext: almost barfed
-leg press: couldnt feel legs and got stuck
-pullovers: damn hard
-crossovers: good
-press: heavy and hard

-abs OUCH

Week of September 15-21, 2003

Diet
Mon: High
Tue: Low
Wed: High
Thur: No
Fri: High
Sat: Low
Sun: High

Training
Sun: 2 Hour Bike Ride
Mon: Chest & Quads & Abs
Tue: Back & Biceps
Wed: Rest
Thur: Shoulders & Triceps & Abs
Fri: Ham & Booty
Sat: Boot Camp and Dance Class & Abs
Sun: Rest