Thread: Shut Up N Train

It's my pleasure girl, keep looking awesome, and stay away from the stuff that makes you look like a man, cause you have an incredible smile, beautiful eyes, and all that beauty.

Well bottoms up for a few more ph/ps cycles. but no AS for me ever.

Today's diet and training:

Pre Training: 4 egg whites, Large English muffin, 1 slice ff Kraft, 2 cups steamed brocolli and coffee with ff milk and splenda

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Training Today
~BACK/ABS/CARDIO~

BACK
Assisted Wide Grip Pullups : 70lb offset - 12,12
50lb offset - 8,6
(I always incorporate pullups now)

Wide Grip Pulldowns : 75lbs - 12,12
90lbs - 10,10

Close Grip Pulldowns : 90lbs - 12,12,10,10

Bent Over Rows (w/ Ez Bar) : 50lbs + bar - 12,12,12,12

Hyperextensions : with 25lb Plate - 12,12,12,12

ABS
Weighted Crunches on Decline Bench : 35lb Plate - 12,12,12,12

Rope Crunches : 100lbs - 12,12,12,12

Hanging Leg Raises : 12,12,12,12

Side Knee Raises : 12,12,12,12

CARDIO
It was so nice out this morning I went for a 45 minute power walk in the neighborhood when I got home
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Post Training: Isopure Zero-Carb Shake blended in H20, large banana with 1 tablespoon PB

11am: 8oz. chicken breast and 6oz light tuna drained from water

Rest will follow as:

3pm: Same as above meal

7pm: 6oz Tuna again

9pm: 6 egg whites scrambled with 2 slices ff Kraft and an Isopure Zero-Carb shake blended in H20.

I drink a gallon of water while at work alone throughout the day. I also drink quite a bit of coffee only using ff milk and 1 splenda per cup. My shakes are always egg white or water based only.

I will drink diet iced tea or soda a few times a week when cutting but more often when bulking.

Oh and had a garden salad and oil/vin dressing. Needed something in there with vinegar!

Hey Lis, you look fantastic.

PreMeir- "mmmm beefy"

How long are you cutting carbs for???? Wow, soooo little carbs in today diet. ANd peanut butter post wo?

Originally Posted by PreMier

Hey Lis, you look fantastic.

PreMeir- "mmmm beefy"

Hiya Jake I miss ya around here. I know you have had other things in life besides IM but it's always nice to see you. ( after all, as voted in the IM thread of awards... you are my favorite member )

Well thanks bunches for the nice, kind words.

Originally Posted by Jill

How long are you cutting carbs for???? Wow, soooo little carbs in today diet. ANd peanut butter post wo?

I am leaning out. I try to keep the bulk of my carbs pre and post wo wich just happens to be in the AM when I train. If I have carbs later in the day it will be brocolli, salad or other greens. I have the PB with my banana immediately after my wo. Consuming fruit post wo is the optimal time for me and the PB helps subsidize later cravings throughout the rest of my day. It is also to balance out the lack of fat in my diet.

I had off from work today. On my day off I sleep a little later so it throws my timing off a little. Here's the leg wo today:

LEGS

Leg Press: 355lbs: 12,12,12,12

DB Lunges: 40lb DBs: 12,12,12,12
(I used the straps for these. I have used the 40's before without straps but my grip loosens on the last set. Now using the straps I think I could've gone with the 45's. Something to look forward to for next week)

Leg Ext: 100lbs: 12,12,10,8

Seated Curls: 130lbs: 12,12,12,12

Calf Press: 395lbs: 15,15,12,12

*Will do some power walking later. I promised I would also walk with my sister later b/c she is recovering from a C-section surgery and can walk a little now.*

OVERVIEW-
I definitely feel like my leg strength is up from previous weeks. I definitely need to up the weight on Presses and lunges at least. I am starting to see some great Quad muscle definition.

Originally Posted by shutupntra1n

I had off from work today. On my day off I sleep a little later so it throws my timing off a little. Here's the leg wo today:

LEGS

Leg Press: 355lbs: 12,12,12,12

DB Lunges: 40lb DBs: 12,12,12,12
(I used the straps for these. I have used the 40's before without straps but my grip loosens on the last set. Now using the straps I think I could've gone with the 45's. Something to look forward to for next week)

Leg Ext: 100lbs: 12,12,10,8

Seated Curls: 130lbs: 12,12,12,12

Calf Press: 395lbs: 15,15,12,12

*Will do some power walking later. I promised I would also walk with my sister later b/c she is recovering from a C-section surgery and can walk a little now.*

OVERVIEW-
I definitely feel like my leg strength is up from previous weeks. I definitely need to up the weight on Presses and lunges at least. I am starting to see some great Quad muscle definition.

Wow! You are seriously strong! Nice new pics, too!

Thanks Jeanie! I love that sig pic. You should most def keep it up.

Here was today's meals. Like I had said, today I was off work so my meal times are a little off what they would be if I was working. I still get in all my foods though Very important not to skip

Pre Traing (About 8am): 4 scrambled whites, 1 slice ff Kraft, 1 large English muffin, 2 cups steamed brocolli, coffee with ff milk and 1 packet splenda, and 12 oz water.

Post training (About 12:30): 6 whites scrambled with 2 slices ff Kraft and 6oz turkey breast in the omelet, 1 banana and 1 tblspn PB.

3pm 6oz drained light tuna from water, Isopure Zero-carb shake blended in water, 3 cups steamed brocolli, coffee with ff milk and splenda and lots of water.
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Rest of the meals will follow as:

7pm 12 oz light tuna drained from water & 2 scoops whey blended in water.

9pm Isopure Zero Carb shake blended in 10 whites.

2,275 cals, 24g fat, 123g carbs, 388g protein.

Just to note, I only use Olive Oil when I cook my chicken and cooking spray to scramble eggs. I never, never, never use mayo, butter, whole milk or drink fruit drinks and pure soda. I have adapted to ff dairy products and acquired a taste for foods without all the extra crap on top. It has helped 100 times over keeping this shit out of my diet for about 1.5 years now. I will use mustard if I have a cheat meal with a sandwich or wrap. I figure, if I'm going to cheat it will be on good food and not empty bullshit calories.

As for cheat meals right now, I haven't had any or even a cheat food Since the 1st. I am just not at a point yet where it is really bothering me and I tend to be very good about it while leaning down. I have my priorities in order. My birthday is on Thanksgiving (Nov 25th) so I may save up the cals for a good slice of cake or just the alcohol cals I'll need that day

I followed through as expected with my cardio. Just got back. This is my favorite time of year to do cardio outdoors. I went for a 3 mile power walk/jog. I split it up. I walked the incline sections and jogged the flat and decline areas.

Yay, I missed that thread. You just put a HUGE grin on my face, thanks Lis. Your the best

As a natural chick, your strength is through the roof...I'm very impressed, keep up the good work

Depends whether you define "natural". But she is certainly one strong mrs.

Lis, how long is your lean out phase scheduled to be?

Prem - Hey anytime. I think you are one of the sweetest guys I know and funny too. *big hug*

DD - Thanks hun! I could train with you and try to keep up

Hey Chicken Daddy - I don't have an exact time frame for leaning. I want to get my body fat down so I can hopefully see some ab definition I love your avi. Oh and like the pix you sent too!

Looks like you are around abouts the same strength as i am right now - it would be cool to train with someone who is so focused on their goals and doing things the RIGHT way.

im sick of people trying to tell me their 'secret' to success..when they obviously have no idea about training..

Originally Posted by easton

Looks like you are around abouts the same strength as i am right now - it would be cool to train with someone who is so focused on their goals and doing things the RIGHT way.

im sick of people trying to tell me their 'secret' to success..when they obviously have no idea about training..

Hey I love to train with anyone I can learn from. Although you being an Aussie, we may have to do this by video phone

Yeah, where I train, there are almost no people that know what they are doing. I know I can always improve form and such, but I'm currently working towards working with a few people on learning as much as I can. More importantly I ask A LOT of questions never fearing embarassment.

Today's Bis/Tris/Abs wo:

Close Grip BB Curls *I use the technique Flex (the IM member) had wrote about in another bicep thread. Elbows in front/Close Grip*: 20lbs + BB - 12,12,12,12

Alternating DB Curls: 20lb DBs - 20,16,12,12

Alternating Hammer Curls: 25lb DBs - 16,16,12,12

Pushdowns: 50lbs - 12,12,12,12

Skullcrushers: 20lbs + EZ Bar - 6,6,6,6 (Tried for first time. Wanted to get the form correct)

Conc. Tricep Extensions: 15lb DB - 8,8,6,6 (each arm alt.)
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ABS wo:

Decline Crunches: 35lb plate - 12,12,12,12

Rope Crunches: 100lbs - 12,12,12,12

V Crunches on Flat Bench - 12,12,12,12 (These really hit my abs well)

Side Knee Raises - 15,15,15,15

I did not have time to do cardio. I go to work after training and can't be late. I will probably walk on my home treadmill tonight.

Originally Posted by shutupntra1n

Just to note, I only use Olive Oil when I cook my chicken and cooking spray to scramble eggs. I never, never, never use mayo, butter, whole milk or drink fruit drinks and pure soda. I have adapted to ff dairy products and acquired a taste for foods without all the extra crap on top. It has helped 100 times over keeping this shit out of my diet for about 1.5 years now. I will use mustard if I have a cheat meal with a sandwich or wrap. I figure, if I'm going to cheat it will be on good food and not empty bullshit calories.

As for cheat meals right now, I haven't had any or even a cheat food Since the 1st. I am just not at a point yet where it is really bothering me and I tend to be very good about it while leaning down. I have my priorities in order. My birthday is on Thanksgiving (Nov 25th) so I may save up the cals for a good slice of cake or just the alcohol cals I'll need that day

Hey diet looks great Lis. I am undecided as to what I will be doing for cheat meals in the next couple of months I am hoping to go without them completely, you know how they screw me up.

If i remember, next time i take any new photos (4-6 months) i'll send you them. Hopefully i'll be leaner then, but who knows.

Originally Posted by shutupntra1n

Hey I love to train with anyone I can learn from. Although you being an Aussie, we may have to do this by video phone

Yeah, where I train, there are almost no people that know what they are doing. I know I can always improve form and such, but I'm currently working towards working with a few people on learning as much as I can. More importantly I ask A LOT of questions never fearing embarassment.

haha yeah i can imagine how motivating it would be to hear a faint 'come on just one more rep you can do it' and a tiny little picture of your face screaming at me

I have a free corporate membership at a gym that my company pays for. Because ofthis, i cant really complain, but the gym is mainly for those overweight people looking to lose weight. Its missing a squat rack (yeah, i know ) and a few other bits and pieces.. but its free, and the staff are very cool, but i have no workout partner, and i tend to make REALLY good progress occasionally when somebody is in the gym that i can tell knows their stuff , and i might ask them to spot me..that kind of thing..

but who am i to complain, im progressing every day

Originally Posted by BritChick

Hey diet looks great Lis. I am undecided as to what I will be doing for cheat meals in the next couple of months I am hoping to go without them completely, you know how they screw me up.

Yeah we are in synch on this. Obtaining a nice core right now is my main concern. The only cheat I intend to have is for my birthday... A few drinks and a few slices of pizza. Other than that I have been eating 100% all month. I have gone fore a few months at a time before but this time was harder b/c I came off a lenient bulk. What about some sort of seafood for cheats? There are a ton of ways to prep it where it's great for your diet. Not to mention the healthy fats

Originally Posted by TCD

If i remember, next time i take any new photos (4-6 months) i'll send you them. Hopefully i'll be leaner then, but who knows.

You look much like somebody I dated. He was quite a hottie. You better not forget to send your pics my way since you'll be getting mines

Originally Posted by easton

haha yeah i can imagine how motivating it would be to hear a faint 'come on just one more rep you can do it' and a tiny little picture of your face screaming at me

I have a free corporate membership at a gym that my company pays for. Because ofthis, i cant really complain, but the gym is mainly for those overweight people looking to lose weight. Its missing a squat rack (yeah, i know ) and a few other bits and pieces.. but its free, and the staff are very cool, but i have no workout partner, and i tend to make REALLY good progress occasionally when somebody is in the gym that i can tell knows their stuff , and i might ask them to spot me..that kind of thing..

but who am i to complain, im progressing every day

I get motivated when there is that rare occasion of a hot guy working out in my area The right music gets me syked as well. My mom asked me yesterday... "Do you ever not feel like training"??? I said "Hell NO"!!! And that's the honest truth. Cardio can be tough when I'm fatigued from work but I never "DISLIKE" my training. Usually there is nowhere else I'd rather be.

Originally Posted by shutupntra1n

Yeah we are in synch on this. Obtaining a nice core right now is my main concern. The only cheat I intend to have is for my birthday... I few drinks and a few slices of pizza. Other than that I have been eating 100% all month. I have gone fore a few months at a time before but this time was harder b/c I came off a lenient bulk. What about some sort of seafood for cheats? There are a ton of ways to prep it where it's great for your diet. Not to mention the healthy fats

This is great, you're 100% clean diet is motivating me a lot!
Right now I am thinking I'll have a bit of a spluge over the Christmas holidays and then straight through to Nationals because January 1 is 16 weeks out for me. Seriously if I can get two weeks of proper diet under my belt I'll be laughing... momentum keeps me going.