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Building a Better Bod
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09-02-2003, 07:13 PM
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#1 |
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Cuddle Slut
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Building a Better Bod
I welcome any comments or suggestions, cause they help motivate me to stay on track.
Thanks  Last edited by J'Bo : 11-16-2003 at 07:31 AM. |
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....and thats my $.02
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09-02-2003, 07:20 PM
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#2 |
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Cuddle Slut
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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) Last edited by J'Bo : 09-04-2003 at 10:12 PM. |
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....and thats my $.02
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09-02-2003, 07:25 PM
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#3 |
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Cuddle Slut
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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 Last edited by J'Bo : 09-03-2003 at 01:19 PM. |
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....and thats my $.02
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09-03-2003, 01:19 PM
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#4 | |
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Cuddle Slut
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Quote:
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....and thats my $.02
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09-03-2003, 01:24 PM
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#5 |
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Cuddle Slut
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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  Last edited by J'Bo : 09-08-2003 at 08:33 PM. |
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....and thats my $.02
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09-04-2003, 10:17 PM
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#6 |
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Cuddle Slut
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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  Last edited by J'Bo : 09-08-2003 at 08:30 PM. |
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....and thats my $.02
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09-04-2003, 10:20 PM
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#7 | |
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Cuddle Slut
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Quote:
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....and thats my $.02
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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 |
09-08-2003, 04:12 PM
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#10 |
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Cuddle Slut
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 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 |
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....and thats my $.02
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09-08-2003, 08:32 PM
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#11 |
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Cuddle Slut
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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 Last edited by J'Bo : 09-09-2003 at 06:18 AM. |
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....and thats my $.02
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09-08-2003, 08:38 PM
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#12 |
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Cuddle Slut
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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  -mmmmm good Jenny is a happy little girl today...other than the hangover that is Last edited by J'Bo : 09-09-2003 at 06:19 AM. |
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....and thats my $.02
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09-09-2003, 06:21 AM
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#13 |
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Cuddle Slut
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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% Last edited by J'Bo : 09-10-2003 at 08:27 AM. |
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....and thats my $.02
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09-09-2003, 08:37 AM
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#15 |
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Cuddle Slut
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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.
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....and thats my $.02
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09-10-2003, 08:29 AM
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#16 |
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Cuddle Slut
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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 tunaMeal 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 Last edited by J'Bo : 09-11-2003 at 09:18 AM. |
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....and thats my $.02
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09-11-2003, 09:20 AM
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#17 |
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Cuddle Slut
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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 |
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....and thats my $.02
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09-11-2003, 10:19 AM
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#18 |
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Cuddle Slut
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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  |
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....and thats my $.02
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09-11-2003, 01:01 PM
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#20 |
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Cuddle Slut
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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 |
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....and thats my $.02
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09-11-2003, 08:00 PM
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#21 |
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www.Bodyfactoryllc.com
Join Date: Jul 2002
Location: Pa
Posts: 1,740
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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 ) |
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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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09-11-2003, 08:10 PM
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#23 |
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www.Bodyfactoryllc.com
Join Date: Jul 2002
Location: Pa
Posts: 1,740
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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
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09-13-2003, 01:31 PM
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#25 |
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Cuddle Slut
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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  |
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....and thats my $.02
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09-14-2003, 11:55 AM
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#26 |