Need Help!

[Dr. Pain]

Originally posted by w8lifter
Don't fuq w/ me cornbud, I am not fooled by that sweet li'l face, I will still kick your ass

Now Cornfed and Kuso can watch their asses together?


W8, I love it when you quote Pain, even as mmafiter!

J'Bo, go back a ways and read the links W8 put up for you, it will explain everything!


DP

 

[lina]

Originally posted by J'Bo

Meal Four: 4pm
Banana
1 Tablespoon peanut butter or 10 nuts
1/2 scoop protein w/ water

Hi JBo!

You look great! Good luck on your next competition! You've gotten wonderful advice here and you will do great!

I just have one question for everyone helping her out here.. w8, cornfed, DP, mmafiter, and anyone who cares to join ....for meal 4...> is 1/2 scoop protein enuf?

 

[w8lifter]

Oh you're right...I didn't even notice that, lol! No it's not...at least one srving, but 1.5 is better!

And just a note...that was me posting as mmafiter, lol!

 

[kuso]

And another note....that was me posting as w8

 

[w8lifter]

lol

 

[J'Bo]

You guys have all been unbelievable.

I will make you all proud.

Starting the new diet today.
I am sick with a cold now so i figure the oatmeal wont taste as bad.

LOL

 

[J'Bo]

Ok i just returned from the gym, where i did W8's mega leg workout. All i can say is, OH MY GOODNESS. I can't walk already, i love it. I must admit though i almost cried during the squats. I can hardley wait til the judges see these legs in 4 monthes. Haha i will blow them away. Well gotta go eat my strawberries and cream delight, i'll keep you posted.

 

[ZECH]

Originally posted by J'Bo
Ok i just returned from the gym, where i did W8's mega leg workout. All i can say is, OH MY GOODNESS. I can't walk already, i love it.

You think you can't walk now?? Wait till Friday!!!!

 

[w8lifter]

Awesome J'Bo!!! I'm impressed! Most people don't want to go through the 100 squats, lol!!!

 

[J'Bo]

Thanks dg806, your so kind.

I guess i should have planned my leg day a little better.
I have to put on a fundraiser for the Canadian National Fitness Competition Friday. No dancing for me, i may not be able to walk even. Thats ok though, its all worth it.

Don't worry you'll pay for buggin me.

 

[J'Bo]

Believe me W8 i didn't want to do them, by rep 55 i was feeling like i was going to

But i got through it and can't wait until next Wednesday.
I am going to go up in weight with my deadlifts.

I did not know how much to lift, so i went pretty light. I only had to do 3 sets to finish my 100 reps.

 

[J'Bo]

Anyone have tips for a killer shoulder building routine.

I usually do:
military press (3 sets of 8-10reps)
deltoid raises ( same)
reverse pec (same)
arnold press (same)
and finish with 2 sets of 12 reps of shoulder shrugs

 

[w8lifter]

Originally posted by J'Bo
Anyone have tips for a killer shoulder building routine.

I usually do:
military press (3 sets of 8-10reps)
deltoid raises ( same)
reverse pec (same)
arnold press (same)
and finish with 2 sets of 12 reps of shoulder shrugs

3 sets to reach 100, impressive if you were using enough weight! Took me 5, lol....try to up your weight each week, I'm guessing that you can lift a lot more than you are. If you don't push yourself, your results will show that!

Here's one of DP's workouts:

Warm-up, some rotator cuff exercises, light shrug, light lateral, light press

Smith machine press to the front, never to the rear (there is no natural movement like that and not worth injury, there are other ways to work that area)

4 ascending sets to almost failure 10,8,6,5
then a triple drop, failure and one forced rep at each weight (we add quarters or quarters and 35's, till we get to 4 various plates on a side, the ladies do dimes. Sometimes if I'm working with a smaller guy, we go 25,25,10,25 or 25, 10, 10 ,25)

or DB pressing, sometimes Arnold's, , or seated or standing BB, or clean and press, 4-5 sets

Next laterals up and down the rack
first set (adjust the weights to you)
15,20,25,20,15 4 reps each
next 15,20,25,30,25,20,15 3 reps each
then 20,25,30,35,30,25,20 3 reps each
and then top down
40,35,30,25,20,15 (the record rep out is like 27 times) failure at each weight

or cable laterals, 3 sets ascending and a fourth set, time under tension. We go against each other at our respective weights, both using right arm or left arm, 5 reps and then hold, hold ,hold, and hold some more!

or lean aways, or straight sets heavier, seated laterals, or machince or a giant set of 3 or more of these

Then shrugs, either heavy seated with a cambered bar 6 sets heavy or,

a triset with DB's, smith (front or back) and either a trap bar (diamond shape) or machine shrug 4 sets ascending of three exercises, 8-10 reps, no rest between exercises, rest 3 minutes between sets.

Front laterals: one arm cable holding the little ball, or 2 arm rope between the legs, or heavy DB's (I PR at 60# two weeks ago, shitty form), 4 ascending sets

rarely, up and down (ladders) the rack

we have plates with handles, so sometimes we front raise with those, but 45's are too small unless you hold the contraction longer

or heavey straight sets, or we have fixed bars by 10's so we lean against a poll with these, 4 sets

Lastly rears, our favorite is a reverse flye between the cables with a low incline bench, 4 sets ascending or, a triset with bentover laterals, side bench, and one arm cable seated, or just plain old on your stomach on an incline bench rear raise. Very rarely, machine rears. 4 sets 10,8,8,6

If we have done less work or skipped some shrugs or other exercises we do upright rowing, BB wide grip to the pec line, supersetted with narrow grip cable to the chin, with a 3 secind pause 8-10 reps, 4 sets ascending


Again I want to emphasize, don't do everything, it takes years to be able to do 40 heavier sets and still be able to hold the phone, these are just some suggestions!

DP

 

[J'Bo]

Thanks again W8.

I took the program and modified it a bit.
Actually i split it into a heavy and light day.
It's ok to train shoulders twice a week right?

This is what my week looks like:
Monday: Heavy Shoulders and Abs
Tuesday: Back and Biceps
Wednesday: Legs (yippee)
Thursday: Off
Friday: Chest and Triceps
Saturday: Light Shoulders and 20 Minutes Cardio (endurance)
Sunday: Off

 

[w8lifter]

LOL @ .........

Yes, that looks good.

So do you have a website? Do you plan on modelling at all?

 

[J'Bo]

No website yet.
I would love to get into modelling.
I was going to do the Canadian National Physique Challenge in June, but decided to try to build more muscle and concentrate on my Provincial competition in September.

 

[J'Bo]

OH MY!

Oh my lord!

All i can say is i will never lack protein if i could drink this all day i would .

I figured i would try what the doctors ordered (cornfed and W8).
Except i had taken my creatine already, so i mixed strawberries, cream, water, protein and sweetner in the blender. Heaven on earth.

Did i defeat the entire purpose of using cream and strawberries? Or is this ok to mix this with the protein? Cause i am lovin it.

Can i eat the cream and strawberries in am with creatine, and in pm with protein?

:bounce:

 

[w8lifter]

LOL!...it does seem heavenly doesn't it ....Yeah, mix it all in the blender, I love it

 

[J'Bo]

Say it ain't true i CAN have one cream/straw/creat/water and one cream/straw/water/protein a day. That isn't too much cream?

Yippee if so. I love it!
~jumping out of my seat~

 

[w8lifter]

Well it's in different meals right? 10-15 g fat (2-3 tbsp cream) in each shake.

 

[J'Bo]

yep its in different meals.

is the picture i gave you going to work?

 

[J'Bo]

Salt?

I have been reading alot that you should over indulge in salt (and salty foods) pre contest. Why? What does that do? Cause if i can eat all the salt i want, then i won't have the urge to go sugar.

If this is true information, then how long before a contest do you cut salt out?

 

[w8lifter]

Not really....just keep your sodium levels the same as you have been...you shouldn't overload or even add salt to many meals at all. There's a lot of sodium in what we eat in general...eggs, tuna, beef, etc. You don't really have to worry about that stuff till your last week out, and it gets pretty complicated...do you have a trainer to help you w/ the final week?

 

[J'Bo]

No, but you want to be mine?
You are a real pro and i could surely use you.

Email me your info.

 

[J'Bo]

PB

Hey where do you get your peanut butter from?
What kind do you use?
I geuss Kraft Light PB is out since sugar is the 3rd ingrediant.
I thought i could get away with it.
Damn.

 

[J'Bo]

Hey like my avatar?

 

[cornfed]

luv it. one thing I wouldn't put the cream w/ the creatine, but w/ the protein instead. for reasons I stated about the GI issue. look for natural PB.

 

[Lorraine]

J'Bo~I noticed you mentioned you had trouble eating egg whites in large quantities. I believe it was recommend you eat 6 and you could only choke down maybe 4. I had the same problem until it was suggested to me to scramble the buggers. Now if I see a boiled egg I'll puke.

I use the butter flavored pam, scramble them, dump in a bowl and shovel them down with a spoon.

If you're eating oatmeal and egg whites you can try this.
3 egg whites
1/2 cup oatmeal
2 packets of splenda or some of the sugar free syrups made with splenda from www.davincigourmet.com (blueberry is excellent)
vanilla extract
cinnamon (optional)

Mix it together cook like a pancake in a skillet sprayed with butter flavored pam. The remainin egg whites for that meal...scramble them up and dump on top of your oatmeal pancake.

 

[J'Bo]

Thanks for the idea Lorraine.

I finally gave up oatmeal 2 days ago, instead i am having a sweet potato. The oatmeal just kept on coming up. I am used to the eggs now though.

 

[Pitboss]

Hmmm just a little bump... Yummy!!! and congrats on your first comp. You have the build, height, and obviously the desire to compete at a much higher level!!!!