Back and Ready to Attack !!

[Muscle_Girl]

Mishap of the Day - Almost ... Almost saw that morning oatmeal again

Eeewwwwww! Lol.

 

[omerta2010]

Favorite Part of Training - The intensity thanks to my pre-workout drink by MuscleTeach !!

Since when did MuscleTech start adding crack to their drinks.

OH yeah and pass me some of that, I'm falling asleep today.

 

[JennyB]

Motivator of the Day - Reading JennyB's journal.

Ahhhh LW that was so nice of you

Eeewwwwww! Lol.

YOUR TELLIN ME !!!

Since when did MuscleTech start adding crack to their drinks.

OH yeah and pass me some of that, I'm falling asleep today.

It tasted like BARF .. is that what crack tastes like?! But it certainly made me sprint hard !! Bye Bye Cardio for me though ... MISSION BULK-UP starts next Saturday I AM PUMPED !!

I will gladly pass you the BARF drink

 

[JennyB]

7 days until my bulk program begins !!! I am pumped !!!

Next Saturday I get all of my supplements and food for my program and then I am off to the races. BYE BYE cardio and HELLO heavy weights !!

These are the supps I will be grabbin:
- Vitamin C
- Vitamin E
- Vitamin B shots every 2 weeks (have been on them for over a year now)
- BCAA's
- Fish Oil
- Cal / Mag / D
- Pre-workout drink (still trying to find one that is good) suggestions?
- During workout drink (so far Intrabolic is in the lead) suggestions?
- Whey Protein Isolate

Gotta grab some straps and a 2L water bottle too !! Can you tell I am excited about my shopping trip

 

[JennyB]

[FONT=&quot]Saturday, August 7 2010 (36 weeks out) [/FONT][FONT=&quot]
[/FONT][FONT=&quot]
[/FONT][FONT=&quot]Training[/FONT]: Well i decided to start my heavy training today .. just couldnt wait !! so me and my man worked out together and it made me smile

Shoulders : weights are off because i had no idea where my starting points should be .. next week everything will start at my max weight
Arnold Presses: 20lbs x 20 / 22.5lbs x 15 / 13
Upright BB Rows: 40lbs x 10 / 50lbs x 7 / 60lbs x 7
Cable Leaning Laterals: 7.5kgs x 7 x 3
Incline DB Rears: (hate them) 12.5lbs x 7 x 3
DROP DOWN: Machine Laterals (single arm) with Pulse: 40lbsx30lbsx20lbs cannot remember the reps .. just wanted to die lol
Smith Military Press: 40lbs x 7 / 6 / 6
Cable Rears (love them): 7.5kgs x 7 x 3
Favorite Part of Training - working out with my lover
Mishap of the Day - more wrong turns and bad driving

[FONT=&quot]Nutrition[/FONT]
Deal of the Day - a deal for my lover because i made him and the kids dinner and snacks for tonight so he could spend more time with them
Cheat of the Day - mini strawberry cheesecake blizzard (what I am getting all my cheats out of my system lol DONT JUDGE
Victory of the Day - my shoulders
Favorite Food of the Day - perfectly ripe avocado with some salt
Least Favorite Food of the Day - pre-workout drink
Diet Tip of the Day - get your girlfriend to make all your meals for you .. i actually LOVE doing it .. she might also !!

[FONT=&quot]Summary
[/FONT]Highs of the Day - laughter and happiness and the gym .. what else could you ask for?
Lows of the Day - i can already feel the sore shoulders .. thank goodness for my weekly massages starting this week !!
Advice to Myself - the only mistakes you make in life .. are the ones you repeat !! GIVER !!

 

[davegmb]

[FONT=&quot]Saturday, August 7 2010 (36 weeks out) [/FONT][FONT=&quot][/FONT]
[FONT=&quot]
[/FONT][FONT=&quot]Training[/FONT]: Well i decided to start my heavy training today .. just couldnt wait !! so me and my man worked out together and it made me smile

Shoulders : weights are off because i had no idea where my starting points should be .. next week everything will start at my max weight
Arnold Presses: 20lbs x 20 / 22.5lbs x 15 / 13
Upright BB Rows: 40lbs x 10 / 50lbs x 7 / 60lbs x 7
Cable Leaning Laterals: 7.5kgs x 7 x 3
Incline DB Rears: (hate them) 12.5lbs x 7 x 3
DROP DOWN: Machine Laterals (single arm) with Pulse: 40lbsx30lbsx20lbs cannot remember the reps .. just wanted to die lol
Smith Military Press: 40lbs x 7 / 6 / 6
Cable Rears (love them): 7.5kgs x 7 x 3
Favorite Part of Training - working out with my lover
Mishap of the Day - more wrong turns and bad driving

[FONT=&quot]Nutrition[/FONT]
Deal of the Day - a deal for my lover because i made him and the kids dinner and snacks for tonight so he could spend more time with them
Cheat of the Day - mini strawberry cheesecake blizzard (what I am getting all my cheats out of my system lol DONT JUDGE
Victory of the Day - my shoulders
Favorite Food of the Day - perfectly ripe avocado with some salt
Least Favorite Food of the Day - pre-workout drink
Diet Tip of the Day - get your girlfriend to make all your meals for you .. i actually LOVE doing it .. she might also !!

[FONT=&quot]Summary [/FONT]
Highs of the Day - laughter and happiness and the gym .. what else could you ask for?
Lows of the Day - i can already feel the sore shoulders .. thank goodness for my weekly massages starting this week !!
Advice to Myself - the only mistakes you make in life .. are the ones you repeat !! GIVER !!

Workout looks fun. If my girlfriend was left to do all the cooking, we would be eating Mcdonalds every night! I love her, but cooking is not her strong point lol

 

[juggernaut]

Workout looks fun. If my girlfriend was left to do all the cooking, we would be eating Mcdonalds every night! I love her, but cooking is not her strong point lol

but there's no trampoline jumping in it!

YouTube Video

 

[JennyB]

Workout looks fun. If my girlfriend was left to do all the cooking, we would be eating Mcdonalds every night! I love her, but cooking is not her strong point lol

Mmmmm McDonalds !!! lol

but there's no trampoline jumping in it!

Oh gross !! lol

 

[JennyB]

[FONT=&quot]Monday, August 9 2010 (36 weeks out) [/FONT][FONT=&quot]
[/FONT][FONT=&quot]
[/FONT][FONT=&quot]Training[/FONT]: Let the PBs begin!!

Leg day Summary: pukey feelings, dizzy spells and more blood flow in the legs than ever before .. complete failure and the heaviest lifting I have done = WICKED !!

WARM UP: BB Walking Lunges: 20lb ez bar x 20 reps x 2 sets
Narrow Stance Half Squats: 95lbs x 6 / 100lbs x 5 x 2
Feet Together Hack Squats: 4 plates x 7 / 6 plates x 6 x 2
Single Leg Extensions: 30lbs x 15 / 12 / 10
Lying Single Leg Curls: 30lbs x 12 x 3
Stiff Leg BB Deads: 90lbs x 7 / 110lbs x 6 x 2
Heel Drive Leg Press with Calf Raise: 130lbs x 7 / 6 / 5
Single Leg Hack Squats: just platform = power left = perfect x 6 x 3

Favorite Part of Training - knowing that i pushed myself to the limits on each exercise with each set
Mishap of the Day - i think that i can delete this subsection because i havent been clutsy thus far .. see week 20 and less

[FONT=&quot]Nutrition[/FONT]
Had a good carb meal after that workout as I knew that if I didnt I would be paying for it later.

Cheat of the Day - milk chocolate chip cookies i made
Victory of the Day - killin the wheels and having PBs everywhere !!
Favorite Food of the Day - balsamic vinegar fried onions and mushrooms with ground beef ... seriously my new fav meal !!
Least Favorite Food of the Day - nuttin
Tip of the Day - GO HARD OR GO HOME !!

[FONT=&quot]Summary
[/FONT]Highs of the Day - leg workout, smiles all around, great day at the beach!
Lows of the Day - nuttin at all !!
Advice to Myself - Good things come to good people !!

 

[JennyB]

[FONT=&quot]Tuesday, August 10 2010 (36 weeks out) [/FONT][FONT=&quot]
[/FONT][FONT=&quot]
[/FONT][FONT=&quot]Training[/FONT]: and the PBs continue to roll in !! WOOT WOOT !!

Back and Biceps Summary: is all i can say .. i feel like an animal
Wide grip chins: 5 / 4
Wide Grip Seated Rows with Back Pull: 35kg x 6 / 42.5kg x 5 x 2
Straight Arm Pushdowns: 50kg x 8 / 60kg x 7 x 2
High Cable Lat Pulldowns: 22.5kg x 8 x 3
Weighted Cobra Extensions: 10lb plate x 10 / 8 / 7
Low Cable Single Arm Curls: 22.5kg x 6 x 3
BB Preacher Curls: 40lbs x 6 / 5 / 4
Low Cable Rope Hammers: 50kgs x 8 / 60kgs x 6 x 2
Overhand BB Curls: 30lbs x 6 / 5 x 2

Favorite Part of Training - arms numb and back dry as a bone and poppin
Training Notes for Next Workout - Now that I have my base weights recorded I can start there and work my way up even more

[FONT=&quot]Nutrition[/FONT]
Well I am going to post my food today .. dont judge I am taking in alot of carbs and calories .. since this is my first week of going really heavy after 7 years i need it

Meal One (pre-workout): protein shake, 1/2 portion instant oatmeal with pb and banana
Meal Two (post workout): 1/2 portion instant oatmeal with pb and banana and protein shake
Meal Three: ground beef with mushrooms, onions and some ww pasta to fuel those tired muscles
Meal Four: banana
Meal Five: tuna and ww tortilla and a milk chocolate chip cookie
- popcorn and protein shake

I am not saying that my food is perfect but I wanted to post a day of my lax eating since I havent posted it in a while. Go ahead rip me a new one

Cheat of the Day - milk chocolate chip cookies i made
Victory of the Day - pushing just as hard as yesterday
Favorite Food of the Day - balsamic vinegar fried onions and mushrooms with ground beef ... seriously my new fav meal !! AGAIN
Least Favorite Food of the Day - even my pre-workout drink was good
Tip of the Day - BALLS TO THE WALLS !!

[FONT=&quot]Summary
[/FONT]Highs of the Day - sweet moments and great workout
Lows of the Day - it ending and some family drama
Advice to Myself - karmas a bitch to those that do not treat people like they themselves want to be treated

 

[Built]

You're bulking now, right? What calories are you running, and how fast and how much do you intend to gain?

 

[davegmb]

[FONT=&quot]Monday, August 9 2010 (36 weeks out) [/FONT][FONT=&quot][/FONT]
[FONT=&quot]
[/FONT][FONT=&quot]Training[/FONT]: Let the PBs begin!!

Leg day Summary: pukey feelings, dizzy spells and more blood flow in the legs than ever before .. complete failure and the heaviest lifting I have done = WICKED !!

WARM UP: BB Walking Lunges: 20lb ez bar x 20 reps x 2 sets
Narrow Stance Half Squats: 95lbs x 6 / 100lbs x 5 x 2
Feet Together Hack Squats: 4 plates x 7 / 6 plates x 6 x 2
Single Leg Extensions: 30lbs x 15 / 12 / 10
Lying Single Leg Curls: 30lbs x 12 x 3
Stiff Leg BB Deads: 90lbs x 7 / 110lbs x 6 x 2
Heel Drive Leg Press with Calf Raise: 130lbs x 7 / 6 / 5
Single Leg Hack Squats: just platform = power left = perfect x 6 x 3

Favorite Part of Training - knowing that i pushed myself to the limits on each exercise with each set
Mishap of the Day - i think that i can delete this subsection because i havent been clutsy thus far .. see week 20 and less

[FONT=&quot]Nutrition[/FONT]
Had a good carb meal after that workout as I knew that if I didnt I would be paying for it later.

Cheat of the Day - milk chocolate chip cookies i made
Victory of the Day - killin the wheels and having PBs everywhere !!
Favorite Food of the Day - balsamic vinegar fried onions and mushrooms with ground beef ... seriously my new fav meal !!
Least Favorite Food of the Day - nuttin
Tip of the Day - GO HARD OR GO HOME !!

[FONT=&quot]Summary [/FONT]
Highs of the Day - leg workout, smiles all around, great day at the beach!
Lows of the Day - nuttin at all !!
Advice to Myself - Good things come to good people !!

Do you ever do Bulgarian split squats? i prefer them to the lunges, they are really tough, so i think you will love them lol

 

[yellowmoomba]

Favorite Food of the Day - balsamic vinegar fried onions and mushrooms with ground beef ... seriously my new fav meal !!

I like vinegar, onions, mushrooms and beef...........How did you prepare this?

 

[Little Wing]

Do you ever do Bulgarian split squats? i prefer them to the lunges, they are really tough, so i think you will love them lol

vid on youtube. looks like a good exercise.

 

[juggernaut]

Hey Jenny, not to be a ball buster, but your training seems a bit over the top. I'm chemically optimized and wouldnt do this kind of workout. Plus, I'm a lazy bastard. May I ask who your trainer is?

 

[Pylon]

wow...that's a lot of work for one session. But I really like your log setup and entry items!

 

[juggernaut]

Hey Jenny, not to be a ball buster, but your training seems a bit over the top. I'm chemically optimized and wouldnt do this kind of workout. Plus, I'm a lazy bastard. May I ask who your trainer is?

and what the hell is he thinking by giving you this enormous amount of work? It is a safe assumption that you are overtrained.

 

[omerta2010]

- Pre-workout drink (still trying to find one that is good) suggestions?
- During workout drink (so far Intrabolic is in the lead) suggestions?

I know it's a little spendy buy I've always liked the VPX stuff.
Pre - NO Shotgun
Post - NOSyntheSize

They don't taste to bad either.

 

[JennyB]

You're bulking now, right? What calories are you running, and how fast and how much do you intend to gain?

Yes I am bulking for the next 18ish weeks and hoping to add a good 5lbs of solid muscle. Right now the calories are running at about 2300 a day.

Do you ever do Bulgarian split squats? i prefer them to the lunges, they are really tough, so i think you will love them lol

Cool I will check them out and add them to the next program.

I like vinegar, onions, mushrooms and beef...........How did you prepare this?

I sauteed the onions and mushrooms in some olive oil until they were soft then added some balsamic vinegar and let it thicken and get all syrup like. Throw that into a bowl then fry up the grnd beef and add a bit more vinegar when its almost done frying (I drain the juices first). Then threw it all back in the pan together and voila !!

and what the hell is he thinking by giving you this enormous amount of work? It is a safe assumption that you are overtrained.

He = me and I dont think that its huge volume at all. Just my honest opinion though. PM coming your way.

 

[JerseyDevil]

You GO Girl!

 

[J'Bo]

Thanks JD!

 

[XYZ]

and what the hell is he thinking by giving you this enormous amount of work? It is a safe assumption that you are overtrained.

+1 - That is A LOT of training for one session, how long does it take to finish that routine?

Calories seem a little low as well for a bulk.

Maybe drop the training volume a little and increase the calories?

Whatever you choose, good luck.

 

[Built]

Yes I am bulking for the next 18ish weeks and hoping to add a good 5lbs of solid muscle. Right now the calories are running at about 2300 a day.
.

How much weight will you gain during this time?

 

[JennyB]

+1 - That is A LOT of training for one session, how long does it take to finish that routine?

Calories seem a little low as well for a bulk.

Maybe drop the training volume a little and increase the calories?

Whatever you choose, good luck.

I have decided to drop the volume on training .. especially for leg days and split quads and hams up .. also going to drop sets for the other programs. Calories are up 1000 from my diet down and I will gradually increase them if needed. Thanks CT !!

How much weight will you gain during this time?

Not looking to gain alot of weight other than muscle .. looking to stay around 15%-17% bf.

 

[omerta2010]

I have decided to drop the volume on training .. especially for leg days and split quads and hams up .. also going to drop sets for the other programs. Calories are up 1000 from my diet down and I will gradually increase them if needed. Thanks CT !!

Sounds like a good plan. Go heavy then go home and rest.

 

[Built]

I have decided to drop the volume on training .. especially for leg days and split quads and hams up .. also going to drop sets for the other programs. Calories are up 1000 from my diet down and I will gradually increase them if needed. Thanks CT !!

2300 is a thousand calories higher than you used to cut up? You must be tiny.

What's maintenance for you?

Not looking to gain alot of weight other than muscle ..

Of course you're not. Nobody is. Usual guidelines for trained, unassisted males who haven't maxed out their genetic potential is a max possible muscle gain of about 2 lbs a month, accompanied by at least as much fat. If half the weight gained is muscle, you're doing well.

Women have about 1/10 to 1/20 the testosterone of men, and our muscle:fat ratio suffers for it. You might be able to put on a pound of muscle a month - so 5 lbs in 18 weeks might be possible (although I think it may be optimistic, given your current conditioning) - but it'll probably cost you a couple of pounds of fat every month to do it. The last big bulk I went on, I gained 18 lbs over 6 months, and the net muscle gain was three pounds. I checked, I had before and after DEXAs. But I was already quite developed by then, and of course, still natural.

[/quote]looking to stay around 15%-17% bf.[/QUOTE]

Really? How lean are you now? Because you've just virtually doubled your intake, and this is after dieting down. As it is, you're sitting-duck for rebound fat gain. Most dieted-down folk don't partition very well when we're dieted down to "striated and vascular", which you surely must be at 15%. I know I am.

But what do I know. You might be different.

 

[juggernaut]

MA, will the same issue occur of rebound fat gain if she eats 10% more than usual on a carb cycling similar to what you have me on? Basically a clean bulk...a shame she cant use t3 and clen while bulking.

 

[JennyB]

2300 is a thousand calories higher than you used to cut up? You must be tiny.

What's maintenance for you?

Of course you're not. Nobody is. Usual guidelines for trained, unassisted males who haven't maxed out their genetic potential is a max possible muscle gain of about 2 lbs a month, accompanied by at least as much fat. If half the weight gained is muscle, you're doing well.

Women have about 1/10 to 1/20 the testosterone of men, and our muscle:fat ratio suffers for it. You might be able to put on a pound of muscle a month - so 5 lbs in 18 weeks might be possible (although I think it may be optimistic, given your current conditioning) - but it'll probably cost you a couple of pounds of fat every month to do it. The last big bulk I went on, I gained 18 lbs over 6 months, and the net muscle gain was three pounds. I checked, I had before and after DEXAs. But I was already quite developed by then, and of course, still natural.

looking to stay around 15%-17% bf.[/QUOTE]

Really? How lean are you now? Because you've just virtually doubled your intake, and this is after dieting down. As it is, you're sitting-duck for rebound fat gain. Most dieted-down folk don't partition very well when we're dieted down to "striated and vascular", which you surely must be at 15%. I know I am.

But what do I know. You might be different. [/QUOTE]

BUILT .. You and I have very different approaches to training, nutrition and everything that comes with it .. I work on alot of trial and error because I am not on a time crunch and I NEVER really even count calories .. I journal what I eat and have a general idea .. I record what I lift and what works .. Research my methods and see what seems to work and what doesnt .. for me. By no means am I saying that my genetic make up or body is different from anyones .. we just have different approaches but I still respect you and what you do .. with that being said here are my 100% honest answers to your questions:
- I have no idea how many calories I am eating now
- My goal is to put on some size and remain conditioned (my definition of conditioned)
- No I dont consider myself really tiny but definately confident and comfortable where I am at
- Maintenance for me is still feeling and looking lean but not striated .. no measurements used other than the scale and appearance from my eyes and my training partners (my coach will obviously have different methods when I start with her October 1st)
- I understand genetic potential and limitations on muscle gain and how difficult it is to add size with low amounts of body fat .. I also know that I intend on making huge improvements and know what I want to look like and what I need to do to get there .. I am confident I will .. If I dont I will keep working at it
- I have had some fat-rebound-weight gain but its mostly water as my weight has stayed at 140lbs consistently since the shoot .. perhaps lost some muscle .. honestly I dont really care .. I look at myself and know what I need to work on and where I need to improve and thats all that matters. If I gain fat while I am eating to fuel my workouts then so be it .. the plan is to gain as much muscle as I can and be conditioned to bits in 35 weeks.
- I am most likely around 15% bodyfat at the moment and am constantly playing with my calories but again not calculating them

My approach may seem scattered, unrealistic, unorganized and chaotic to you but I am totally cool with it until October when someone else can worry about the numbers and crap like that. For now I am lifting hard, eating to repair and having fun and nothing else matters.

I appreciate your comments and for sharing your knowledge.

 

[Pylon]

Hey, you're ahead of most people. Nothing to apologize for!

 

[omerta2010]

My approach may seem scattered, unrealistic, unorganized and chaotic to you

I like to call this "Controlled Chaos"glad I'm not the only one.