so ready!

nikegurl · 04-12-2002, 10:47 AM

First I want to say I LOVE these boards. They're awesome. I first crossed paths (so to speak) with W8 on "the other" boards and she mentioned this site to me. So glad she did!

Anyway - as I log my nutrition and training here please please anyone and everyone feel free to jump in with advice. I've learned so much from people that way and I don't want to stop now!

Quick background - I'm 31 years old. 5' 9" and 136. Bodyfat is at 18% and I'd like it to be around 12%. Love muscle - love love love it so I'd be happy to put on some more. I'm tall and my arms and legs are really long and I have a very small waist so I don't worry about getting bulky. I've got room for it lol.

I don't have a digital camera of a scanner. I'm going to check out snapfish and also see about getting some of my old contest pictures put on disc so I can post them here. I have no clue how to do that stuff so give me some time....

Good to be here. Please don't hesitate to suggest changes etc.
I'm really determined!

nikegurl · 04-12-2002, 10:52 AM

I'll post yesterday's eating and training:

Meal 1:

4 egg whites (hard boiled)
2 yolks
1/2 cup oatmeal
1 Tbs. natural peanut butter

multi vitamin
1 xenadrine

Meal #2

Labrada Lean Body MRP

Meal #3

5 oz grilled chicken breast
1/2 a small/medium sized yam

Meal #4

1 can water packed tuna
salad greens/veggies
balsalmic vinegar

1 more Xenadrine
5 grams glutamine (just started glutamine this week)

Meal #5

(after gym)
Whey protein shake (Sportpharma Just Whey)
with banana blended in
and more glutamine (5 g)

Right before bed - nonfat cottage cheese for a slower release protein.

Training - LEGS

been finding that squats are bothering my lower back lately so taking a break from them for now.

Leg Presses - 4 sets
Leg Extensions - 4 sets
Stiff Legged Dead Lifts - 4 sets
Leg Curls (seated) - 3 sets
Seated Calf Raises - 4 sets

nikegurl · 04-12-2002, 10:53 AM

training split looks like this (just changed to this in Feb)

Mon - off
Tues - chest
Wed - back & abs
Thurs - legs
Fri - off
Sat - shoulders
Sun - bis and tris

my big challenge - I MUST start doing cardio. I never do and I hate it but that doesn't help me get leaner!

plan to start with just 20 minutes 3-4 times a week. not much I know but better then none. i always find an excuse or reason not to do it so that has to stop! lol

dvlmn666 · 04-12-2002, 12:54 PM

hey cool you started one over here to

nikegurl · 04-12-2002, 01:40 PM

yep - dare i say it....i think i like it here better. probably still more traffic the other place but still liking it here better.

i see you and kuso are buddies? lol

**dg806** · 04-12-2002, 01:55 PM

Hello NG! Glad to see you're doing online diaries. Really would like to see your pics when you get them!!

dvlmn666 · 04-12-2002, 02:04 PM

ng, lol yeah we get along. he's cool.

I like it better to, everybody is more friendly and alot more fun. Over here they also seem to want to help more when you have questions.

Twin Peak · 04-12-2002, 02:20 PM

Looks good Nike. Very clean diet. What kind of comps have you done?

BTW, damn you are tall woman!

If squats are hurting your back but you still want to add muscle, you can do heavy leg presses. Also a good alternative to squats in addition to presses are hack squats (which support your lower back) and sissy squats (don't support your back but you don't need a lot of weight to get that deep down burn.)

Good luck....I'll be watching!

nikegurl · 04-12-2002, 03:10 PM

heeeeyyyy! i forgot about sissy squats. i used to do them last and wow did they burn. i'm going to add those back in.

haven't done hacks in ages either. will probably alternate between leg presses and hacks and then always do the extensions, sissy squats, stiff legged deadlifts, leg curls and calves.

i have pitiful calves but they are making slow progress

i only did the one contest. it was called the World Gym Classic. it was so long ago....Vince Taylor was guest posing. i know a lot more about dieting now. made so many mistakes then. still learning lots.

thanks again for reminding me about sissy squats!

ALBOB · 04-12-2002, 03:19 PM

Have you tried a pre-exhaust routine for you legs? You won't need nearly as much weight on the squat bar after the isolation movements so it shouldn't hurt your back. Squats are not the do-all, end-all of leg exercises like some people say but I love them so much I'd hate to think of having to eliminate them completely.

nikegurl · 04-12-2002, 03:29 PM

me too. i hate leaving them out.
i was only using 95 lbs and my lower back just on the left was feeling very odd. sort of half hurting and half fluttery. felt like something was getting pinched (?)

it was like that 3 times in a row so i just figured i should stop. weird how nothing ever bothers my back but now these seem to.

think i should go even lighter and try again in a couple of weeks?

Twin Peak · 04-12-2002, 05:45 PM

Quote:

Originally posted by ALBOB
Squats are not the do-all, end-all of leg exercises like some people say but I love them so much I'd hate to think of having to eliminate them completely.

Actually, squats are the be-all end-all execise. Period. Not only do they stimulate muscle growth in every fibre from the waist down, but heavy squats cause a release in growth hormone like no other exercise. This release has carry over effects for mass (and fat loss) into every other bodypart.

So if your body can take it, you should be doing squats. I have bad knees but always try to do them heavy. Some days I have to go lighter and some days I can only do 3/4 reps, but I always try to do them. Actually, I started a Leg Journal this week.

But, Albob, I do agree that if the heavy weigh hurts your back one way around that is to pre-exhause!

nikegurl · 04-12-2002, 05:50 PM

i've had knee surgery and i still managed to squat. i know i got more gains from squatting than from anything else.

to be honest if my knee were hurting i'd be more likely to just do them anyway. but i've never ever had back pain before and this feels so odd. i'm only using 95 lbs when it starts to hurt.

i just figured if i didn't cut it out i might get hurt and not be able to train at all. hard to know if i should work through it or not. it's not terrible unbearable pain. just definitely not something i'm used to (back pain)

Twin Peak · 04-12-2002, 06:02 PM

Quote:

Originally posted by nikegurl
i just figured if i didn't cut it out i might get hurt and not be able to train at all. hard to know if i should work through it or not. it's not terrible unbearable pain. just definitely not something i'm used to (back pain)

Yeah I agree -- that's why I offered the alteratives. Give it a rest and then go back after a few weeks and see. My importance of squats post was really just a reply to the comment that it wasn't the be-all end-all.

kuso · 04-13-2002, 09:50 PM

Quote:

Originally posted by ALBOB
Have you tried a pre-exhaust routine for you legs? You won't need nearly as much weight on the squat bar after the isolation movements so it shouldn't hurt your back. Squats are not the do-all, end-all of leg exercises like some people say but I love them so much I'd hate to think of having to eliminate them completely.

I`ve just recently switched to adding squats last in my leg workout as I was constantly re injuring my lower back.....and even with the lower weight it`s still kicking my ass, without the back troubles

Twin Peak · 04-15-2002, 07:07 AM

Quote:

Originally posted by kuso

I`ve just recently switched to adding squats last in my leg workout as I was constantly re injuring my lower back.....and even with the lower weight it`s still kicking my ass, without the back troubles

KUSO, you actually work out???

kuso · 04-15-2002, 07:17 AM

Quote:

Originally posted by Twin Peak

KUSO, you actually work out???

Now don`t go being a smartass

LMAO

I have to workout the train timetable all the time as it`s always changing.....I have to workout my transportation costs for work to get reimbursed monthly etc etc etc....

ALBOB · 04-15-2002, 10:29 AM

Quote:

Originally posted by nikegurl
me too. i hate leaving them out.
i was only using 95 lbs and my lower back just on the left was feeling very odd. sort of half hurting and half fluttery. felt like something was getting pinched (?)

it was like that 3 times in a row so i just figured i should stop. weird how nothing ever bothers my back but now these seem to.

think i should go even lighter and try again in a couple of weeks?

Another thing I've started doing that seems to take a lot of pressure off my back is to do a good hard ab workout before working legs. With my abs good and tight from the workout they provide even more support during squats, taking pressure off my back. I know I SHOULD be concentrating on keep my abs tense anyway, it just seems that it's easier to do that after working them. Give it a try and see what happens.

Quote:

Originally posted by Twin Peak
Actually, squats are the be-all end-all execise. Period. Not only do they stimulate muscle growth in every fibre from the waist down, but heavy squats cause a release in growth hormone like no other exercise. This release has carry over effects for mass (and fat loss) into every other bodypart.

(Don't tell anyone Twin Peak, this is how I truely feel but didn't want to get into the age old argument about "You HAVE to squat vs. No you don't.)

Twin Peak · 04-15-2002, 10:37 AM

Achem -- can't slip that by me!

nikegurl · 04-15-2002, 11:13 AM

Hi All - Had a good weekend. Usually my diet falls apart on weekends. Not because of major cheating (just little cheats) but usually because I wind up going too long without eating and don't get nearly enough protein.

Saturday was totally on track. Trained shoulders.

Smith Machine Presses - 4 sets.
Stripped weight off the bar twice on last set (planned to do it that way) when I couldn't complete any more reps at current weight.

Then side laterals (db) for 4 sets.

Finished with rear delt machine. Thinking of moving that to back day.

Sunday - diet not as good. no major cheats. more carbs then usual - had a bowl of rice at night which I wouldn't usually do and didn't get in enough protein but still not too bad. Will do better next weekend!

Trained arms - biceps were ez bar curls then db curls on incline bench. Triceps - skull crushers and then cable pushdowns.

Made me happy this morning to see vein in my biceps again. Small progress at least.

Diet back on track today.

No gym tonight but WILL do cardio. That's the last piece I've been skipping.

Twin Peak · 04-15-2002, 11:18 AM

Sounds like a solid weekend! Keep it up.

dvlmn666 · 04-15-2002, 11:27 AM

Sounds like it's coming along. Now get that cardio goin

nikegurl · 04-15-2002, 11:41 AM

yep - i'm fresh out of excuses now dvlmn!

really, the only think left for me with cardio is to actually do it.
ohwell. i put up a hell of a fight! lol

dvlmn666 · 04-15-2002, 11:59 AM

lmao yes you have, so now I'm gonna check every stinking day just to make sure you do.

nikegurl · 04-15-2002, 12:06 PM

oh if that made you laugh you better sit down.

saturday i've somehow gotten roped into doing a 5 mile run/walk for charity.

i might die. it's entirely possible.

Twin Peak · 04-15-2002, 12:21 PM

If you add up all the distances I have run in my entire life I don't think it would equal 5 miles. Okay maybe just barely.

dvlmn666 · 04-15-2002, 12:30 PM

Quote:

Originally posted by nikegurl
oh if that made you laugh you better sit down.

saturday i've somehow gotten roped into doing a 5 mile run/walk for charity.

i might die. it's entirely possible.

are you sure your not here in SJ. I had somebody ask me to do one of those next weekend to. But I'm going to be in San Diego on business trip, so luckily I won't be attempting to run/walk/crawl that far

you'll do great though. just pace yourself.

nikegurl · 04-15-2002, 12:38 PM

it's the Jimmy Stewart. not even sure where it is. i know it's in LA area and it's sunday morning. i'm being kidnapped sat so i can't flee the state.

i truly know i couldn't run a mile right now. damn shame. i think if it as my ironic punishment for not starting my cardio sooner.

04-12-2002, 10:47 AM	#1
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	so ready! First I want to say I LOVE these boards. They're awesome. I first crossed paths (so to speak) with W8 on "the other" boards and she mentioned this site to me. So glad she did! Anyway - as I log my nutrition and training here please please anyone and everyone feel free to jump in with advice. I've learned so much from people that way and I don't want to stop now! Quick background - I'm 31 years old. 5' 9" and 136. Bodyfat is at 18% and I'd like it to be around 12%. Love muscle - love love love it so I'd be happy to put on some more. I'm tall and my arms and legs are really long and I have a very small waist so I don't worry about getting bulky. I've got room for it lol. I don't have a digital camera of a scanner. I'm going to check out snapfish and also see about getting some of my old contest pictures put on disc so I can post them here. I have no clue how to do that stuff so give me some time.... Good to be here. Please don't hesitate to suggest changes etc. I'm really determined!

04-12-2002, 01:55 PM	#6
dg806 Guardian of The Homeland Super Moderator Join Date: Jan 2002 Location: Charlotte NC Posts: 17,165	Hello NG! Glad to see you're doing online diaries. Really would like to see your pics when you get them!!
	www.sbmuscle.com

04-12-2002, 02:04 PM	#7
dvlmn666 Senior Member Elite Member Join Date: Dec 2001 Location: Fremont, CA Posts: 3,233	ng, lol yeah we get along. he's cool. I like it better to, everybody is more friendly and alot more fun. Over here they also seem to want to help more when you have questions.
	"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

04-12-2002, 02:20 PM	#8
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	Looks good Nike. Very clean diet. What kind of comps have you done? BTW, damn you are tall woman! If squats are hurting your back but you still want to add muscle, you can do heavy leg presses. Also a good alternative to squats in addition to presses are hack squats (which support your lower back) and sissy squats (don't support your back but you don't need a lot of weight to get that deep down burn.) Good luck....I'll be watching!
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

04-12-2002, 03:10 PM	#9
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	heeeeyyyy! i forgot about sissy squats. i used to do them last and wow did they burn. i'm going to add those back in. haven't done hacks in ages either. will probably alternate between leg presses and hacks and then always do the extensions, sissy squats, stiff legged deadlifts, leg curls and calves. i have pitiful calves but they are making slow progress i only did the one contest. it was called the World Gym Classic. it was so long ago....Vince Taylor was guest posing. i know a lot more about dieting now. made so many mistakes then. still learning lots. thanks again for reminding me about sissy squats!
	If you want to achieve things that others can't... You have to do things that others won't.

04-12-2002, 10:52 AM	#2
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	I'll post yesterday's eating and training: Meal 1: 4 egg whites (hard boiled) 2 yolks 1/2 cup oatmeal 1 Tbs. natural peanut butter multi vitamin 1 xenadrine Meal #2 Labrada Lean Body MRP Meal #3 5 oz grilled chicken breast 1/2 a small/medium sized yam Meal #4 1 can water packed tuna salad greens/veggies balsalmic vinegar 1 more Xenadrine 5 grams glutamine (just started glutamine this week) Meal #5 (after gym) Whey protein shake (Sportpharma Just Whey) with banana blended in and more glutamine (5 g) Right before bed - nonfat cottage cheese for a slower release protein. Training - LEGS been finding that squats are bothering my lower back lately so taking a break from them for now. Leg Presses - 4 sets Leg Extensions - 4 sets Stiff Legged Dead Lifts - 4 sets Leg Curls (seated) - 3 sets Seated Calf Raises - 4 sets
	If you want to achieve things that others can't... You have to do things that others won't.

04-12-2002, 10:53 AM	#3
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	training split looks like this (just changed to this in Feb) Mon - off Tues - chest Wed - back & abs Thurs - legs Fri - off Sat - shoulders Sun - bis and tris my big challenge - I MUST start doing cardio. I never do and I hate it but that doesn't help me get leaner! plan to start with just 20 minutes 3-4 times a week. not much I know but better then none. i always find an excuse or reason not to do it so that has to stop! lol
	If you want to achieve things that others can't... You have to do things that others won't.

04-12-2002, 12:54 PM	#4
dvlmn666 Senior Member Elite Member Join Date: Dec 2001 Location: Fremont, CA Posts: 3,233	hey cool you started one over here to
	"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

04-12-2002, 01:40 PM	#5
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	yep - dare i say it....i think i like it here better. probably still more traffic the other place but still liking it here better. i see you and kuso are buddies? lol
	If you want to achieve things that others can't... You have to do things that others won't.

04-12-2002, 03:19 PM	#10
ALBOB IDIOT SAVANT Join Date: Jun 2001 Location: An alternate reality. Posts: 10,132	Have you tried a pre-exhaust routine for you legs? You won't need nearly as much weight on the squat bar after the isolation movements so it shouldn't hurt your back. Squats are not the do-all, end-all of leg exercises like some people say but I love them so much I'd hate to think of having to eliminate them completely.
	Rules? You mean we have RULES for that???

04-12-2002, 03:29 PM	#11
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	me too. i hate leaving them out. i was only using 95 lbs and my lower back just on the left was feeling very odd. sort of half hurting and half fluttery. felt like something was getting pinched (?) it was like that 3 times in a row so i just figured i should stop. weird how nothing ever bothers my back but now these seem to. think i should go even lighter and try again in a couple of weeks?
	If you want to achieve things that others can't... You have to do things that others won't.

04-12-2002, 05:50 PM	#13
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	i've had knee surgery and i still managed to squat. i know i got more gains from squatting than from anything else. to be honest if my knee were hurting i'd be more likely to just do them anyway. but i've never ever had back pain before and this feels so odd. i'm only using 95 lbs when it starts to hurt. i just figured if i didn't cut it out i might get hurt and not be able to train at all. hard to know if i should work through it or not. it's not terrible unbearable pain. just definitely not something i'm used to (back pain)
	If you want to achieve things that others can't... You have to do things that others won't.

04-15-2002, 10:37 AM	#19
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	Achem -- can't slip that by me!
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

04-15-2002, 11:13 AM	#20
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	Hi All - Had a good weekend. Usually my diet falls apart on weekends. Not because of major cheating (just little cheats) but usually because I wind up going too long without eating and don't get nearly enough protein. Saturday was totally on track. Trained shoulders. Smith Machine Presses - 4 sets. Stripped weight off the bar twice on last set (planned to do it that way) when I couldn't complete any more reps at current weight. Then side laterals (db) for 4 sets. Finished with rear delt machine. Thinking of moving that to back day. Sunday - diet not as good. no major cheats. more carbs then usual - had a bowl of rice at night which I wouldn't usually do and didn't get in enough protein but still not too bad. Will do better next weekend! Trained arms - biceps were ez bar curls then db curls on incline bench. Triceps - skull crushers and then cable pushdowns. Made me happy this morning to see vein in my biceps again. Small progress at least. Diet back on track today. No gym tonight but WILL do cardio. That's the last piece I've been skipping.
	If you want to achieve things that others can't... You have to do things that others won't.

04-15-2002, 11:18 AM	#21
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	Sounds like a solid weekend! Keep it up.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

04-15-2002, 11:27 AM	#22
dvlmn666 Senior Member Elite Member Join Date: Dec 2001 Location: Fremont, CA Posts: 3,233	Sounds like it's coming along. Now get that cardio goin
	"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

04-15-2002, 11:41 AM	#23
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	yep - i'm fresh out of excuses now dvlmn! really, the only think left for me with cardio is to actually do it. ohwell. i put up a hell of a fight! lol
	If you want to achieve things that others can't... You have to do things that others won't.

04-15-2002, 11:59 AM	#24
dvlmn666 Senior Member Elite Member Join Date: Dec 2001 Location: Fremont, CA Posts: 3,233	lmao yes you have, so now I'm gonna check every stinking day just to make sure you do.
	"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

04-15-2002, 12:06 PM	#25
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	oh if that made you laugh you better sit down. saturday i've somehow gotten roped into doing a 5 mile run/walk for charity. i might die. it's entirely possible.
	If you want to achieve things that others can't... You have to do things that others won't.

04-15-2002, 12:21 PM	#26
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	If you add up all the distances I have run in my entire life I don't think it would equal 5 miles. Okay maybe just barely.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

04-15-2002, 12:38 PM	#28
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	it's the Jimmy Stewart. not even sure where it is. i know it's in LA area and it's sunday morning. i'm being kidnapped sat so i can't flee the state. i truly know i couldn't run a mile right now. damn shame. i think if it as my ironic punishment for not starting my cardio sooner.
	If you want to achieve things that others can't... You have to do things that others won't.

04-15-2002, 12:48 PM	#29
dvlmn666 Senior Member Elite Member