Velvet's Serious 2005 Journal :P

Velvet · 01-24-2005, 11:26 AM

Short-Term Physique Goal – Lose 15lbs while retaining LBM (just finished bulking and fatting J) to reach my mid-term goal weight of 130lbs by the end of May (in time for the warm weather, shorts, bikini’s and all that) 18 weeks

Running Goals – Run a 5K May 1 and May 28, Run an 8K June 1 and a 10K by then end of the summer

Mid-Term Goal – Compete at the Kingston Bodybuilding and Fitness Championships in the Figure Category in October.

Stats:

Age: 32
Height: 5’7”
Weight: 145 (a good 5lbs in water tho as I’m coming of a fairly high/simple carb diet)
Bodyfat: Dunno, have to get it measured

Cutting Plan:

Initially I’ll be starting with an isocaloric (approx 33% 33% 33%) 1700 calorie bodybuilders type cutting diet concentrating on lean proteins, complex carbs, tons of veggies and EFA’s. I’m getting help from Patrick on this

And my training schedule (exercises/rep patterns help from Patrick):

Mondays - Back & Biceps
Tuesdays - 20 min Run & high rep Abs
Wednesdays - Chest & Triceps
Thursdays - Legs & 30 min Run
Fridays - Delts & Abs
Saturdays - 40 min Run
Sundays - Rest

Other:
-One planned ‘cheat’ meal per week (until progress stalls) to keep my sanity as I have a fair bit of time to accomplish my goals
-This is a serious training journal, not a whoring journal

I"m keeping my other one open for that

Challenges:
-Keeping up with my training for running while adding/retaining LBM for the Figure comp in the fall…but it can be done, I’ve talk to others who have incorporated running as their form of cardio for Physique competitions

Velvet · 01-24-2005, 11:44 AM

Back/Biceps....it hurts to type this

35-40 minutes

All sets with 30 min RI (and it kicked my ass!!!!!!!!!!!!!) Had to lower some weights as I've been training in the 4-6 range the last few months and that hurt my pride ha hahahaha

HS CG Pulldown
50 x 10
70 x 6
80 x 3
90 x 1
95 x 6
95 x 6
95 x 6
95 x 5

WG Pulldown
65 x 10
70 x 8

Uni Bent DB Row
15 x 10
17.5 x 10
17.5 x 10
20 x 10

CG Cable Row
50 x 12
50 x 15

BB Curl
25 x 12
30 x 12
30 x 12

Hammer DB Curl
10 x 8
10 x 7 (my arms are toast by this time

)

Notes:

Really good workout, was really surprised at how fast it went with 30 RI's. Was supposed to do Prone Incline DB Rows..but do ya think I could figure out the logistics of that?

My muscles were screaming half way thru this routine and my strength kept declining...I"m not used to the volume and lower RI's, so I should see some good results!!

Rocco32 · 01-24-2005, 11:47 AM

Hey, new journal. Good idea

So no more Max OT? Big difference going from heavy to higher reps eh? And killer RI's. Nice job Jeni!

Velvet · 01-24-2005, 11:55 AM

Diet:

Meal #1
1 whole egg
1/2 c EWs
1/3c Oats

Meal #2
3 oz Chicken
1/2 Apple
Big ass Spinach Salad
1/2 tb Flax Oil

Meal #3 (PWO)
28g Protein
1/3c Oats

Meal #4 (PPWO)
3 oz Chicken
1/2c Sweet Potato
1/2tb Olive Oil
Brocolli galore

Meal #5
1/2c Oats
1/3c EWs
1 tb Natty (Made into a pancake

)

Meal #6
3/4c Cottage Cheese
10 Strawberries
1/2tb Flax Oil

Total

1711 Cals
165g P (40%)
126.5g C (30%)
54g F (30%)

Velvet · 01-24-2005, 11:56 AM

Quote:

Originally Posted by rock4832

Hey, new journal. Good idea

So no more Max OT? Big difference going from heavy to higher reps eh? And killer RI's. Nice job Jeni!

Hey Rock, no more MAX OT...need to shake things up and I wanted help from P, so we are doing a combo of what I like and what he thinks will get me the best results

Velvet · 01-24-2005, 01:05 PM

Question, how come after I do an upper body workout my right arm gets all tingly, can go on for like 24 hours and makes it hard to get comfy at night

It starts at about my elbow and goes down into my fingers

I've had nerve conductions studies done but they didn't find anything

naturaltan · 01-24-2005, 01:07 PM

good luck with the whole serious workout/diet deal

RoCk79 · 01-24-2005, 01:10 PM

You got it girl, go for it, it's YOURS!!!!

Luke9583 · 01-24-2005, 01:17 PM

You're really gonna run 30 minutes on every leg day?

Velvet · 01-24-2005, 01:20 PM

ya, it hurts too much to do it the day after and two days post leg day. Besides, I'm trying to mesh two schedules and two training partners...we'll see how it goes!

Velvet · 01-24-2005, 01:20 PM

Thanks Rock

Luke9583 · 01-24-2005, 01:26 PM

Quote:

Originally Posted by Velvet

ya, it hurts too much to do it the day after and two days post leg day. Besides, I'm trying to mesh two schedules and two training partners...we'll see how it goes!

G'luck

Sounds like suicide on 1700cals

Velvet · 01-24-2005, 01:30 PM

If it doesn't work out, we tweak! I've done a hell of a lot more cardio on a hell of a lot less cals back in the day

RoCk79 · 01-24-2005, 04:31 PM

I just dont get it tho, you already look bomb, I mean, my god, you look simply irresitiable

**P-funk** · 01-24-2005, 04:51 PM

Quote:

Originally Posted by Velvet

Diet:

Meal #1
1 whole egg
1/2 c EWs
1/3c Oats

Meal #2
3 oz Chicken
1/2 Apple
Big ass Spinach Salad
1/2 tb Flax Oil

Meal #3 (PWO)
28g Protein
1/3c Oats

Meal #4 (PPWO)
3 oz Chicken
1/2c Sweet Potato
1/2tb Olive Oil
Brocolli galore

Meal #5
1/2c Oats
1/3c EWs
1 tb Natty (Made into a pancake

)

Meal #6
3/4c Cottage Cheese
10 Strawberries
1/2tb Flax Oil

Total

1711 Cals
165g P (40%)
126.5g C (30%)
54g F (30%)

EW??

gwcaton · 01-24-2005, 05:25 PM

Patrick,

That's a Jill-ism for egg whites

Luke9583 · 01-24-2005, 05:26 PM

Quote:

Originally Posted by RoCk79

my god, you look simply irresitiable

I concur...

BritChick · 01-24-2005, 05:28 PM

Hello VE!
Good luck with the new journal, not that you needed a new one, you're always on track!

Look forward to following along and seeing how you are progressing with your goals.

Jill · 01-24-2005, 05:50 PM

Yaaaaaaaay

another journal!!! Ill be following closely-please post your diet AND training. Thanks!

Good luck!!!

Oh yes, I WILL be keeping an eye on you too, and your cheats!

**P-funk** · 01-24-2005, 07:15 PM

Quote:

Originally Posted by gwcaton

Patrick,

That's a Jill-ism for egg whites

OH

Velvet · 01-25-2005, 05:59 AM

Quote:

Originally Posted by RoCk79

I just dont get it tho, you already look bomb, I mean, my god, you look simply irresitiable

Thanks, but I've put 10lbs on since those posing pics..mind you, I've only gone up one clothing size, so some of that is muscle

as I would have been a size 9 at this weight before, but i"m a 7...want to be a 3 again

I felt most comfortable at that weight and I had good definition. My definition in my abs and arms is blurred now

Want it back

Velvet · 01-25-2005, 06:00 AM

Quote:

Originally Posted by Luke9583

I concur...

What was the picture Luke? I can't see it

Velvet · 01-25-2005, 06:02 AM

Quote:

Originally Posted by BritChick

Hello VE!
Good luck with the new journal, not that you needed a new one, you're always on track!

Look forward to following along and seeing how you are progressing with your goals.

Hi Britty, was thinking about ya last night, cause I remembered that I hadn't replied to your email yet..must have gotten buried in my inbox ...bad me

Will do that today

Thanks for the support, I can always count on you

Velvet · 01-25-2005, 06:03 AM

Quote:

Originally Posted by Jill

Yaaaaaaaay

another journal!!! Ill be following closely-please post your diet AND training. Thanks!

Good luck!!!

Oh yes, I WILL be keeping an eye on you too, and your cheats!

HI Jilly

Good, please do keep me in line...I need to be held accountable when times get tough!!

How did you get your ticker to work

I tried adding one but I'd just keep getting the URL only

Velvet · 01-25-2005, 06:03 AM

Quote:

Originally Posted by P-funk

OH

Hello

Luke9583 · 01-25-2005, 06:08 AM

Quote:

Originally Posted by Velvet

What was the picture Luke? I can't see it

Robert Palmer

01-24-2005, 01:07 PM	#7
naturaltan Going nowhere fast! Elite Member Join Date: Jul 2001 Posts: 9,927 Photos: 7	good luck with the whole serious workout/diet deal
	just kick'in it in the ole Charger

01-24-2005, 01:10 PM	#8
RoCk79 The one and only.... Join Date: Nov 2001 Location: Arizona Posts: 896 Photos: 9	You got it girl, go for it, it's YOURS!!!!
	Only one holding you back is yourself...It's time to let go.... .......Tebo

01-24-2005, 01:17 PM	#9
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	You're really gonna run 30 minutes on every leg day?
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

01-24-2005, 04:31 PM	#14
RoCk79 The one and only.... Join Date: Nov 2001 Location: Arizona Posts: 896 Photos: 9	I just dont get it tho, you already look bomb, I mean, my god, you look simply irresitiable
	Only one holding you back is yourself...It's time to let go.... .......Tebo

01-24-2005, 05:25 PM	#16
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Patrick, That's a Jill-ism for egg whites
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

01-24-2005, 11:26 AM	#1
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	Velvet's Serious 2005 Journal :P Short-Term Physique Goal – Lose 15lbs while retaining LBM (just finished bulking and fatting J) to reach my mid-term goal weight of 130lbs by the end of May (in time for the warm weather, shorts, bikini’s and all that) 18 weeks Running Goals – Run a 5K May 1 and May 28, Run an 8K June 1 and a 10K by then end of the summer Mid-Term Goal – Compete at the Kingston Bodybuilding and Fitness Championships in the Figure Category in October. Stats: Age: 32 Height: 5’7” Weight: 145 (a good 5lbs in water tho as I’m coming of a fairly high/simple carb diet) Bodyfat: Dunno, have to get it measured Cutting Plan: Initially I’ll be starting with an isocaloric (approx 33% 33% 33%) 1700 calorie bodybuilders type cutting diet concentrating on lean proteins, complex carbs, tons of veggies and EFA’s. I’m getting help from Patrick on this And my training schedule (exercises/rep patterns help from Patrick): Mondays - Back & Biceps Tuesdays - 20 min Run & high rep Abs Wednesdays - Chest & Triceps Thursdays - Legs & 30 min Run Fridays - Delts & Abs Saturdays - 40 min Run Sundays - Rest Other: -One planned ‘cheat’ meal per week (until progress stalls) to keep my sanity as I have a fair bit of time to accomplish my goals -This is a serious training journal, not a whoring journal I"m keeping my other one open for that Challenges: -Keeping up with my training for running while adding/retaining LBM for the Figure comp in the fall…but it can be done, I’ve talk to others who have incorporated running as their form of cardio for Physique competitions

01-24-2005, 11:44 AM	#2
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	Monday January 24 Back/Biceps....it hurts to type this 35-40 minutes All sets with 30 min RI (and it kicked my ass!!!!!!!!!!!!!) Had to lower some weights as I've been training in the 4-6 range the last few months and that hurt my pride ha hahahaha HS CG Pulldown 50 x 10 70 x 6 80 x 3 90 x 1 95 x 6 95 x 6 95 x 6 95 x 5 WG Pulldown 65 x 10 70 x 8 Uni Bent DB Row 15 x 10 17.5 x 10 17.5 x 10 20 x 10 CG Cable Row 50 x 12 50 x 15 BB Curl 25 x 12 30 x 12 30 x 12 Hammer DB Curl 10 x 8 10 x 7 (my arms are toast by this time ) Notes: Really good workout, was really surprised at how fast it went with 30 RI's. Was supposed to do Prone Incline DB Rows..but do ya think I could figure out the logistics of that? My muscles were screaming half way thru this routine and my strength kept declining...I"m not used to the volume and lower RI's, so I should see some good results!!

01-24-2005, 11:47 AM	#3
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Hey, new journal. Good idea So no more Max OT? Big difference going from heavy to higher reps eh? And killer RI's. Nice job Jeni!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-24-2005, 11:55 AM	#4
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	Monday, January 24 Diet Diet: Meal #1 1 whole egg 1/2 c EWs 1/3c Oats Meal #2 3 oz Chicken 1/2 Apple Big ass Spinach Salad 1/2 tb Flax Oil Meal #3 (PWO) 28g Protein 1/3c Oats Meal #4 (PPWO) 3 oz Chicken 1/2c Sweet Potato 1/2tb Olive Oil Brocolli galore Meal #5 1/2c Oats 1/3c EWs 1 tb Natty (Made into a pancake ) Meal #6 3/4c Cottage Cheese 10 Strawberries 1/2tb Flax Oil Total 1711 Cals 165g P (40%) 126.5g C (30%) 54g F (30%)

01-24-2005, 01:05 PM	#6
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	Question, how come after I do an upper body workout my right arm gets all tingly, can go on for like 24 hours and makes it hard to get comfy at night It starts at about my elbow and goes down into my fingers I've had nerve conductions studies done but they didn't find anything

01-24-2005, 01:20 PM	#10
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	ya, it hurts too much to do it the day after and two days post leg day. Besides, I'm trying to mesh two schedules and two training partners...we'll see how it goes!

01-24-2005, 01:30 PM	#13
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	If it doesn't work out, we tweak! I've done a hell of a lot more cardio on a hell of a lot less cals back in the day

01-24-2005, 05:28 PM	#18
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: BC Canada Posts: 5,449 Photos: 7	Hello VE! Good luck with the new journal, not that you needed a new one, you're always on track! Look forward to following along and seeing how you are progressing with your goals.

01-24-2005, 05:50 PM	#19
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Yaaaaaaaay another journal!!! Ill be following closely-please post your diet AND training. Thanks! Good luck!!! Oh yes, I WILL be keeping an eye on you too, and your cheats!