Shorty's Competing :D

**shortstuff** · 09-18-2003, 09:36 PM

Ok here is my IM Comp Journal/Room For Change Extension

**butterfly** · 09-18-2003, 10:00 PM

Psst... SS... post you pics and stats in here too

**david** · 09-19-2003, 12:16 AM

Cool

! Sorry to hear that your tired. This "chico" is hitting the hay now!

I'd love to see the development of Shorty within here!

**Rissole** · 09-19-2003, 01:11 AM

Hey Shortie

all the best

**shortstuff** · 09-19-2003, 08:07 AM

No Carb Day

Meal 1- 6am- 1 scoop protein, 1/4c cashews

Meal 2- 8:30AM- 6 whites, 1 whole, 3 slices bacon

Meal 3- 11:30am- 3/4c ground beef, 2tbsp salsa, 2c brocolli

Meal 4- 2:30pm- 1.5 scoop protein, 1tbsp Hemp

Meal 5- 5:30pm (pre-workout)- can tuna, 1tbsp mayo

Meal 6- 7:30pm (post workout)- 3-4oz chicken, 2c lettuce

**shortstuff** · 09-19-2003, 08:11 AM

Ok can do

Low Carb Day-

Meal 1- 1 scoop protein, 1/4c nuts

Meal 2- 1/3c oats, 5 whites, 1 whole, 2tbsp peanut butter, 1 tbsp jam

Meal 3- 3/4c ground turkey/beef, 1/2c rice, 2 tbsp salsa, plum/apple

Meal 4- 1.5 scoop protein, 1tbsp Hemp

Meal 5- can tuna, 1tbsp mayo

Meal 6- 3oz potato, chicken breast, plum/apple

**shortstuff** · 09-19-2003, 08:12 AM

High Carb Days

Meal 1- 1 scoop protein, 1/4c nuts

Meal 2- 1/3c oats, 5 whites, 1 whole, 2tbsp peanut butter, 1tbsp jam

Meal 3- grapefruit, any protein, Whole wheat Bagel

Meal 4- 1.5 scoop protein, 1tbsp Hemp

Meal 5- 1/4c dry oats, 2tbsp peanut butter, banana

Meal 6- 2oz dry pasta whole wheat, chicken, apple/plum

**shortstuff** · 09-19-2003, 08:18 AM

Front

**shortstuff** · 09-19-2003, 08:21 AM

Back

**shortstuff** · 09-19-2003, 08:22 AM

Side

**shortstuff** · 09-19-2003, 09:17 AM

9/20/03 NO Carb Day - And I feel like a cow!!!! All these carbs have got my tummy not so tight and my legs are so pumped!!!!

7am- 1 scoop protein, 1/4c cashews

**shortstuff** · 09-19-2003, 09:20 AM

Ok As I was getting dressed I came up with my list of goals for myself.........

1. Compete in April in the Emerald Cup and do the best I can
2. Build my shoulders, back and arms up to even out my lower and upper body.
3. Sculpt the legs a bit more, not build so much.
4. MEET J'BO!!!! And watch her with her pro card!!!!
5. HAVE FUN THIS WINTER!!!! Which means go skiing/snowbarding, and play with my friends!!!!
6. Kick butt in school and score a great internship at a top accounting or local firm!!!!
7. And to kick butt with help from this gal and look as hot as she does

More specific goals:
1. Do more of a high rep lower weight workouts for my legs and supersets.
2. High weight low reps for my arms, back and shoulders to help my upper body grow.
3. Follow missy's advice and pointers and learn as much as I can.
4. HAVE FUN

**Jodi** · 09-19-2003, 09:56 AM

I think you should do a pic of your legs too.

**derekisdman** · 09-19-2003, 10:36 PM

Originally posted by Rissole
I think you you look great SS. I'd take you as is

I agree Ris, the point of the before pictures is to look bad and she didn't accomplish this - I liked the pictures very much

**Rocco32** · 09-20-2003, 06:07 AM

Agreed, you look really great already SS! Good luck.

**shortstuff** · 09-20-2003, 07:48 AM

No Carb Day!!! 9/20/03

Got all my food packed and ready to take with me to the football game!!!!

**J'Bo** · 09-20-2003, 10:11 AM

Shoulders and Abs= 6-8reps
Push Presses (1 warm up set and 2 working sets)
Arnold Presses (3 working sets)

Lying Incline Laterals (3 supersets)
DB Standing (against wall) Laterals (3 supersets)

Seated Rear DB Raises (palms together)(3 sets)

Standing Rope Crunches (2 trisets of 15reps)
Swiss Ball Cable Crunches (2 trisets of 15reps)
Decline Reverse Crunches (2 trisets of 15reps)

**J'Bo** · 09-20-2003, 10:51 AM

Back and Biceps= 6-8reps

Wide Grip Pullups (1 working set 2 sets til failure)
T-Bar Rows (3 working sets)
Bent Over One Arm Cable Rows (3 working sets)
Seated NG Rows (2 working sets)

Long Bar Curls (3 working sets)
Incline DB Hammers (3 working sets)
Cable Drop Downs (3 sets of 3 point drop downs)

**J'Bo** · 09-20-2003, 10:55 AM

Chest and Triceps= 6-8reps

Bench Dips (1 warm up set and 2 working sets til failure)
Cable Crosses (3 working sets)
Tricep Pushups (2 working sets)

NG BB Bench Press (2 working sets)
Lying Cable Extensions (3 working sets)
Rope Pulldowns (1 set and 2 sets of 3 point drop downs)

**J'Bo** · 09-20-2003, 01:56 PM

Legs, Calves and Abs= various reps

NS Smith Machine Squats (full ROM) (2 sets of 15reps)
One Legged Leg Press (2 sets of 10reps)
Smith Machine Lunges (2 sets of 15reps)
Superset : Lying Leg Curls and Leg Extensions (3 sets of 12reps)

20 min on stepper.

Seated Calf Raises (3 sets of 15reps)

Decline 20lb Crunches (2 trisets of 15reps)
Plank Holds (2 trisets of 60sec)
Swiss Ball Crunches (2 trisets of 15reps)

**shortstuff** · 09-21-2003, 09:17 AM

Hey J Hun tell me what think of this split.

M-Legs & Calves
T-off
W-HIIT & Shoulders & Abs
Th-Back & Bi
F-Off
Sa-abs & Chest & tri
Sun-HIIT
M-Shoulders & Abs
T-Back & Bi
W-HIIT
Th-Chest & Tri
F-off
Sa-HIIT
Su-Shoulders & Abs
M-Legs, calves & Abs

**Jodi** · 09-21-2003, 09:59 AM

JMO - But I like to do chest w/ bi's and back w/tri's. That way they get hit twice in that week. Because you do chest first and your tri's are already fatiqued so instead work your bi's. This way your chest, tri's (slightly) and bi's get hit in one day. Then you do your back and w/ back you slightly hit your bi's automatically so do your tri's instead. Does that make sense.

**maniclion** · 09-21-2003, 05:26 PM

Hey I don't think you should worry about your body till you grow a head! jus' kidding

But, seriously you got it goin' on can't wait to see how you improve on that! You better post your face in the afters.

**maniclion** · 09-21-2003, 06:28 PM

Great, thanks alot Fire, I went to the members pics and guess what I see SS kissing another girl now I'm all worked up and my girlfriend works a double shift today
......must......focus .......on......other..... things.....I think the yard needs mowing.....check air pressure in tires.......2 girls kissing, CRAP!

**J'Bo** · 09-21-2003, 10:31 PM

Jodi...i would normally agree with you however i have made her chest workout to be more tri dominated and so she is mainly warming her tris up and then hitting them hard and then she is able to rest them for a week. Her back workout is back dominated because she needs to widen her lats and bis arent a major focus right now.

Shorty...yes split looks GRRRRREAT

but make sure that those HIIT's arent any longer than 20min.

**Leslie** · 09-21-2003, 10:34 PM

I have to agree with Jodi as well. However, it seems like you have a "plan" for Shorty, so we will leave ya alone

Just wanted to wish you good luck and like Jodi, feel free to pm me for help if needed.

**shortstuff** · 09-21-2003, 10:52 PM

Ok no one wants to know what I have eaten today plus I have been in bed with a headache all day so I have had to force myself to eat. Oh and this was my last day of cheat food for at least 3 weeks.

meal 1- 1 scoop protein, 1/4c nuts

meal2- 3 egg whites, 3 whole wheat pancakes with syrup

meal 3- 6 whites, 3 pieces of bacon

meal 4- 1.5 scoop protein, 1/4c nuts

and about 4 sugar free popsicles with no carbs and 10 cals a pop.

**shortstuff** · 09-21-2003, 10:52 PM

Oh and I did 30 minutes of cardio this morning.

**Leslie** · 09-21-2003, 11:00 PM

Originally posted by shortstuff
Ok no one wants to know what I have eaten today plus I have been in bed with a headache all day so I have had to force myself to eat. Oh and this was my last day of cheat food for at least 3 weeks.

meal 1- 1 scoop protein, 1/4c nuts

meal2- 3 egg whites, 3 whole wheat pancakes with syrup

meal 3- 6 whites, 3 pieces of bacon

meal 4- 1.5 scoop protein, 1/4c nuts

and about 4 sugar free popsicles with no carbs and 10 cals a pop.

Well...in your defense:
They were "whole wheat" pancakes. Hope the syrup was SF

The posicles were SF....so it could have been much worse

**8 pak man** · 09-21-2003, 11:16 PM

ss u look pretty hot i would definately take ya. GOod job looking forward to the progress pics as this comp rolls on.
cya

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