GG's IM Competition Journal

jstar · 11-07-2004, 07:11 AM

This looks pretty good to me. At first I was concerned that maybe hitting bodyparts twice a week might be too much, but I think it is spread out enough that it shouldn't be an issue. I think upping your calories slowly like you are doing and cutting back on cardio is also going to help you achieve your goals a lot quicker. No more freaking out.

**P-funk** · 11-07-2004, 07:13 AM

Quote:

Originally Posted by Luke9583

Pfunk? You're a spinner too?

lol, F*ck no!! I meant the weight training split. Cardio is for the birds.....(until I start dieting that is

)

Luke9583 · 11-07-2004, 07:16 AM

Quote:

Originally Posted by P-funk

lol, F*ck no!! I meant the weight training split. Cardio is for the birds.....(until I start dieting that is

)

'for the birds'

I need to add some more cardio in

I knew you weren't

**P-funk** · 11-07-2004, 07:16 AM

Quote:

Originally Posted by jstar

This looks pretty good to me. At first I was concerned that maybe hitting bodyparts twice a week might be too much, but I think it is spread out enough that it shouldn't be an issue. I think upping your calories slowly like you are doing and cutting back on cardio is also going to help you achieve your goals a lot quicker. No more freaking out.

Hitting body parts twice a week is totally fine provided you pay attention to volume and intensity. I prefer to do it that way as you can see in my journals were I do things like upper/lower/pull splits or totalt body workouts. You just ahve to make sure that you pay attention to your variables in each workout. This split is great because it allows one body part per week to get hit with in 5 days and then not again for 6 days. Plus, the cyclical approach to it will help to prevent stagnation.

GoalGetter · 11-07-2004, 10:28 AM

Quote:

Originally Posted by P-funk

Hey, that split looks like my current revolving split....lol.

Does it?? I'll go check out your split. Ha! If you're doing it too, i mustbe doing something right!

HAHAAHH! actually, i was just trying to break up my workouts. I used to do mon and thurs: legs and shoulders and tues and friday: chest, back, and arms. But when i went from a private gym, where i didn't have to share or wait for equipment, to this big one, that split became inconvenient. Plus i'm bored of it.

As for hitting parts twice a week, I was already doing that before. with two and three days rest between, ex: legs/shoulders on monday, and again on thursday.

GoalGetter · 11-07-2004, 12:31 PM

Meal 1: 5 AM (Yes, I know it's Sunday and I should be sleeping at 5 AM!)

1 cup Eggbeaters
1 cup oatmeal
1 fish oil

Meal 2: 8:15 AM

4 oz. tilapia
1 cup broccolli
1cup oatmeal

Meal 3: 11:00 AM

4 oz. chicken breast
1/2 cup apple sauce

Snack in between: an incident involving a can of fat free whipped topping and about 25 fresh strawberries*

Meal 4: 130 PM

Stuffed Red Pepper:
1 cup cinnamon barley
4 oz. extra lean ground beef
1/4 cup of newman's own roasted pepper/garlic salsa

Meal 5: 430 PM

4 oz. chicken breast
1 cup oatmeal
1 cup broccoli

Meal 6: 730 PM (I am going to sleep early tonight NO MATTER WHAT)

0.5 cup Eggbeaters
4 fish oil caps

Total Calories: Approx 2033

----------------------------

* I have much to say about this "incident". I had this can of fat free whipped topping in the fridge. Notice I say "had" not "have". I bought this container of fresh strawberries at the farmer's market this morning. WHen I opened the fridge to put them away, I saw the can. It was BEGGING to be used. I couldn't resist and went to town eating strawberries with fat free whipped topping while putting stuff away. It was only when the can started sputtering that I realized I'd eaten a bit more than a 2-tbsp serving.

Of course, in true Ivonne fashion, I immediately felt horrible. Like a total failure, super guilty, super gross, and wished I could rewind to ten minutes before and put the can back after that first strawberry. At the same time, I'm actually happy, and relieved, that this happened. It could have been worse, but being that the can of FF whipped topping was the WORST food I have in my apartment, this isn't a horrible and outrageous cheat at all, in the grand scheme of things. And strawberries... at least it wasn't strawberry filled krispy kreme donuts. Knowhatimean, Vern? So I don't feel so bad, mentally. Not as bad as I thought I'd feel.

Baby steps.

----------------------------

Jill · 11-07-2004, 09:13 PM

Quote:

Originally Posted by GoalGetter

Snack in between: an incident involving a can of fat free whipped topping and about 25 fresh strawberries*

So I don't feel so bad, mentally. Not as bad as I thought I'd feel.

Baby steps.

Thats my girl!

Was there a man involved???

GoalGetter · 11-08-2004, 03:15 AM

Quote:

Originally Posted by Jill

Thats my girl!

Was there a man involved???

Alright NOW i feel bad. hahhahaahahahah no. just me, a box of strawberries and a can of whipped cream. If there were a man involved I'm sure I would have eaten less.

Jill · 11-08-2004, 05:22 AM

Quote:

Originally Posted by GoalGetter

Alright NOW i feel bad. hahhahaahahahah no. just me, a box of strawberries and a can of whipped cream. If there were a man involved I'm sure I would have eaten less.

Dont be so sure of that

I could out-eat Steve if I tried real hard

BTW dont beat yourself up anymore. THe cheat was probably a good thing-kick start your met again

Shocked it!

**P-funk** · 11-08-2004, 05:52 AM

Quote:

BTW dont beat yourself up anymore. THe cheat was probably a good thing-kick start your met again

I agree.

Velvet · 11-08-2004, 06:22 AM

ha ha, yer so funny...we don't have FF whip cream here, kinda glad we don't..it could spell trouble!

Nice diet tho Ivy...things are looking great! Hope you had a great weekend!!

GoalGetter · 11-08-2004, 06:29 AM

lmao! hahahahah You guys are great.

Thank you. I felt SO bloated last night after all was said and done. Not so much beating myself up, but feeling silly for ending up cheating and it being such a tame/lousy little cheat. I shoulda gone all out if I was gonna cheat.

Today I'm staying clean, higher cals, but clean.

GoalGetter · 11-08-2004, 06:30 AM

Meal 1 - 5 AM

1.5 cups of Eggbeaters
1 cup of Oatmeal
2 fish oil caps

Meal 2 - 7 AM (post workout, in the shower at the gym ahahahhaa!)

1 apple
1.5 scoops of whey protein
1/2 cup of oats/barley/wheat/rye

Meal 3 - 10:15 AM

4 oz. tilapia
0.5 cup cinnamon barley mixed with
1 cup chopped broccoli

Meal 4: 130 PM

Stuffed Red Pepper:
1 cup cinnamon barley
4 oz. extra lean ground beef
1/4 cup of newman's own roasted pepper/garlic salsa

Meal 5: 4:15 PM

4 oz. tilapia
1/4 cup cinnamon barley
1 cup broccoli

Meal 6: 7:15 PM

4 oz. FF Cottage Cheese
2 tbsp Nat. Peanut Butter
1/4 cup eggbeaters
1 tbsp SF Choc. Syrup

Meal 7: 9:00 PM

1/4 cup eggbeaters
1 fish oil cap

Total Calories 1628
Fat 33g (19%)
Carb 160g (34%)
Prot 181g (47%)

**P-funk** · 11-08-2004, 06:35 AM

ditch the apple post workout (no fruit...no fructose). Go with the whey and the oats. save the apple for another meal, or throw it into meal#1

GoalGetter · 11-08-2004, 06:39 AM

Quote:

Originally Posted by P-funk

ditch the apple post workout (no fruit...no fructose). Go with the whey and the oats. save the apple for another meal, or throw it into meal#1

Thanks. Will do. I'd hate to ditch it altogether. Love apples.

**P-funk** · 11-08-2004, 06:39 AM

Don't ditch it all to gether, just make it work somewhere else. Apples are good.

GoalGetter · 11-08-2004, 06:51 AM

Legs

BB squats (30 second rest between sets)

1 x 15 x 45lb (no plates, warm up)
1 x 16 x 65lb
1 x 15 x 85lb
2 x 16 x 95lb
1 x 14 x 100lb <----- could barely straighten back up on that last one

Leg Press

2 x 17/15 x 180lb
2 x 16/15 x 200lb <--- need to go heavier to reach failure

SLDLs

1 x 20 x 50lb
3 x 17/15/15 x 60lb <---- failure on last 15, struggling

Leg Extension

1 x 15 x 65lb
1 x 14 x 75lb
1 x 12 x 85lb <---- almost 13, but not a complete ROM, so didn't count it

Seated Leg Curls

1 x 15 x 60lb
1 x 15 x 75lb
1 x 13 x 85lb <---- failure

Calf Raises on Nat. Leg Press (I love my friggin calves)

1 x 20 x 155lb
1 x 20 x 175lb
1 x 20 x 195lb <---- struggling on last 3

Abs

Crunches on Stability Ball

3 x 25

Reverse Crunches on Stability Ball

3 x 25

No Cardio.

* Also, i know i said high-reps to failure, and no more counting, but I changed that... failure on last set only. And I noticed after this workout that if I want to work to failure, I'm gonna have to go even heavier on some of the exercises, because I wasn't anywhere near failure at some.

GoalGetter · 11-08-2004, 06:53 AM

Quote:

Originally Posted by P-funk

Don't ditch it all to gether, just make it work somewhere else. Apples are good.

What about unsweetened applesauce? Can i use them interchangeably? It's easier to mix (and faster to eat) applesauce with the oats in meal 1. Just wondering if the different states of the apple make a big difference in the way they're digested, being that one is still solid a nd has the skin, and the other is already partially broken down.

GoalGetter · 11-08-2004, 07:02 AM

I should also mention that the squats at 100 lb and the leg curls at 85lb are new personal bests. I know, wimpy wimpy in the grand scheme of things, but RAWWRRRRRR for me!

Luke9583 · 11-08-2004, 07:08 AM

Quote:

1 x 14 x 100lb

FOURTEEN

GoalGetter · 11-08-2004, 07:09 AM

Quote:

Originally Posted by Luke9583

FOURTEEN

Is that good? Or are you mocking me! haha!

Luke9583 · 11-08-2004, 07:25 AM

That rocks

**P-funk** · 11-08-2004, 07:44 AM

Quote:

Originally Posted by GoalGetter

What about unsweetened applesauce? Can i use them interchangeably? It's easier to mix (and faster to eat) applesauce with the oats in meal 1. Just wondering if the different states of the apple make a big difference in the way they're digested, being that one is still solid a nd has the skin, and the other is already partially broken down.

What is in it? The sauce is grinded up. The real apple you get more fiber (roughage) as you are eating the real thing. Usually aplesauces have presarvatives and stuff like that.

GoalGetter · 11-08-2004, 07:50 AM

Quote:

Originally Posted by P-funk

What is in it? The sauce is grinded up. The real apple you get more fiber (roughage) as you are eating the real thing. Usually aplesauces have presarvatives and stuff like that.

Nothing is in it. pureed apples, unsweetened. nothing else. i get it at Wild Oats (whole foods store). i'll stick to whole apples if it's that big a deal.

**P-funk** · 11-08-2004, 07:55 AM

Quote:

Originally Posted by GoalGetter

Nothing is in it. pureed apples, unsweetened. nothing else. i get it at Wild Oats (whole foods store). i'll stick to whole apples if it's that big a deal.

I don't know if it is a problem,.....lol, i have never seen aplesauce like that. but i want some.

11-07-2004, 07:11 AM	#121
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	This looks pretty good to me. At first I was concerned that maybe hitting bodyparts twice a week might be too much, but I think it is spread out enough that it shouldn't be an issue. I think upping your calories slowly like you are doing and cutting back on cardio is also going to help you achieve your goals a lot quicker. No more freaking out.
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

11-07-2004, 12:31 PM	#126
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Food - November 7 - IM Competition Day 7 Meal 1: 5 AM (Yes, I know it's Sunday and I should be sleeping at 5 AM!) 1 cup Eggbeaters 1 cup oatmeal 1 fish oil Meal 2: 8:15 AM 4 oz. tilapia 1 cup broccolli 1cup oatmeal Meal 3: 11:00 AM 4 oz. chicken breast 1/2 cup apple sauce Snack in between: an incident involving a can of fat free whipped topping and about 25 fresh strawberries* Meal 4: 130 PM Stuffed Red Pepper: 1 cup cinnamon barley 4 oz. extra lean ground beef 1/4 cup of newman's own roasted pepper/garlic salsa Meal 5: 430 PM 4 oz. chicken breast 1 cup oatmeal 1 cup broccoli Meal 6: 730 PM (I am going to sleep early tonight NO MATTER WHAT) 0.5 cup Eggbeaters 4 fish oil caps Total Calories: Approx 2033 ---------------------------- * I have much to say about this "incident". I had this can of fat free whipped topping in the fridge. Notice I say "had" not "have". I bought this container of fresh strawberries at the farmer's market this morning. WHen I opened the fridge to put them away, I saw the can. It was BEGGING to be used. I couldn't resist and went to town eating strawberries with fat free whipped topping while putting stuff away. It was only when the can started sputtering that I realized I'd eaten a bit more than a 2-tbsp serving. Of course, in true Ivonne fashion, I immediately felt horrible. Like a total failure, super guilty, super gross, and wished I could rewind to ten minutes before and put the can back after that first strawberry. At the same time, I'm actually happy, and relieved, that this happened. It could have been worse, but being that the can of FF whipped topping was the WORST food I have in my apartment, this isn't a horrible and outrageous cheat at all, in the grand scheme of things. And strawberries... at least it wasn't strawberry filled krispy kreme donuts. Knowhatimean, Vern? So I don't feel so bad, mentally. Not as bad as I thought I'd feel. Baby steps. ---------------------------- Last edited by GoalGetter : 11-07-2004 at 05:31 PM.

11-08-2004, 06:30 AM	#133
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Food - November 8 - IM Competition Day 8 Meal 1 - 5 AM 1.5 cups of Eggbeaters 1 cup of Oatmeal 2 fish oil caps Meal 2 - 7 AM (post workout, in the shower at the gym ahahahhaa!) 1 apple 1.5 scoops of whey protein 1/2 cup of oats/barley/wheat/rye Meal 3 - 10:15 AM 4 oz. tilapia 0.5 cup cinnamon barley mixed with 1 cup chopped broccoli Meal 4: 130 PM Stuffed Red Pepper: 1 cup cinnamon barley 4 oz. extra lean ground beef 1/4 cup of newman's own roasted pepper/garlic salsa Meal 5: 4:15 PM 4 oz. tilapia 1/4 cup cinnamon barley 1 cup broccoli Meal 6: 7:15 PM 4 oz. FF Cottage Cheese 2 tbsp Nat. Peanut Butter 1/4 cup eggbeaters 1 tbsp SF Choc. Syrup Meal 7: 9:00 PM 1/4 cup eggbeaters 1 fish oil cap Total Calories 1628 Fat 33g (19%) Carb 160g (34%) Prot 181g (47%) Last edited by GoalGetter : 11-08-2004 at 06:28 PM.

11-08-2004, 06:35 AM	#134
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,373	ditch the apple post workout (no fruit...no fructose). Go with the whey and the oats. save the apple for another meal, or throw it into meal#1
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-08-2004, 06:39 AM	#136
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,373	Don't ditch it all to gether, just make it work somewhere else. Apples are good.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-08-2004, 06:22 AM	#131
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	ha ha, yer so funny...we don't have FF whip cream here, kinda glad we don't..it could spell trouble! Nice diet tho Ivy...things are looking great! Hope you had a great weekend!!

11-08-2004, 06:29 AM	#132
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	lmao! hahahahah You guys are great. Thank you. I felt SO bloated last night after all was said and done. Not so much beating myself up, but feeling silly for ending up cheating and it being such a tame/lousy little cheat. I shoulda gone all out if I was gonna cheat. Today I'm staying clean, higher cals, but clean.

11-08-2004, 06:51 AM	#137
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Workout - November 8 - IM Competition Day 8 Legs BB squats (30 second rest between sets) 1 x 15 x 45lb (no plates, warm up) 1 x 16 x 65lb 1 x 15 x 85lb 2 x 16 x 95lb 1 x 14 x 100lb <----- could barely straighten back up on that last one Leg Press 2 x 17/15 x 180lb 2 x 16/15 x 200lb <--- need to go heavier to reach failure SLDLs 1 x 20 x 50lb 3 x 17/15/15 x 60lb <---- failure on last 15, struggling Leg Extension 1 x 15 x 65lb 1 x 14 x 75lb 1 x 12 x 85lb <---- almost 13, but not a complete ROM, so didn't count it Seated Leg Curls 1 x 15 x 60lb 1 x 15 x 75lb 1 x 13 x 85lb <---- failure Calf Raises on Nat. Leg Press (I love my friggin calves) 1 x 20 x 155lb 1 x 20 x 175lb 1 x 20 x 195lb <---- struggling on last 3 Abs Crunches on Stability Ball 3 x 25 Reverse Crunches on Stability Ball 3 x 25 No Cardio. * Also, i know i said high-reps to failure, and no more counting, but I changed that... failure on last set only. And I noticed after this workout that if I want to work to failure, I'm gonna have to go even heavier on some of the exercises, because I wasn't anywhere near failure at some. Last edited by GoalGetter : 11-08-2004 at 06:33 PM.

11-08-2004, 07:02 AM	#139
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	of note... I should also mention that the squats at 100 lb and the leg curls at 85lb are new personal bests. I know, wimpy wimpy in the grand scheme of things, but RAWWRRRRRR for me!

11-08-2004, 07:25 AM	#142
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,390 Photos: 9	That rocks
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"