Shorty's Competing :D

[shortstuff]

Ok workouts for today and yesterday

12/16/03 Arms and cardio

Barbell curl- 10x20lbs, 8x30lbs, 6x40lbs, 8x30lbs
Rotating seated DB curl- 8x15, 8x15, 6x15
Seated cable preacher curls- 8x20, 12x25, 8x25
Rope pulldowns- 40x10, 50x10, 60x8, 60x7
Overhead EZ bar extensions- 60x8, 60x9, 60x9
one arm reverse grip pulldowns- 30x8, 30x8, 30x8

cardio 30 minutes elliptical

12/17/03 Back

Pullups- assist 12x10, 11x9, 11x8, 11x6
Reverse grip lat pull down hammer strength- 70x8, 90x8, 90x8, 90x7
Hammer Hi Row- 120x8, 120x8, 120x6
One armed DB row- 32.5x8, 32.5x8, 35x7
Close grip pull down- 60x10, 70x8, 70x8, 70x6.5

And was going to do abs but my cramps hurt so I said screw it

 

[Jenny]

Great job on your grades hon! I knew you could do it

 

[shortstuff]

Thanks hottie from one brainiac to the other Today was interval cardio on the regular bike. Did a 3 minute warm up then did a step up that was like this, max level on the bike I believe is 10 or 12. 1, 2, 3, 4, 2, 5, 2, 6 and then did the rest of the intervals at 6 and lower interval at 2. All together did 12 intervals. I was pooped and sweaty. Oh and HAN temp this morning was 97.6

 

[shortstuff]

12/18/03 Interval cardio

meal 1- 1/2c oats, 4 whites, 1 whole

meal 2- 1/2c brown rice, 1 scoop protein, 2tsp UDO's

meal 3- 1/2c oats, 5 whites, 1 whole did not feel like cooking

meal 4- 3 oz chicken, veggies, 2tsp UDO's

Man I know I am short meals but I slept in so first meal 2.5 hours later then normal and I went out with a friend so that was 5 hours between meal 2 & 3 so tomorrow will be much better.

 

[hardasnails1973]

EXCELLENT !! still need to get temperature up but diet looks on target !! it should elevate after a week or so then we know we are on target !! keep it going

 

[shortstuff]

12/19/03 Shoulders, Abs Cardio

5:30am- 1/2c oats, 4 whites, 1 whole

8:30am- 1 scoop protein, 1/2c rice, 2 tsp UDO's

11:30am- can tuna, 2tbsp miracle whip, veggies

2:30pm- 3oz chicken, 3oz redpotato, 2tsp UDO's

8:30pm- 1/2c brown rice (before left for dinner right after workout) 3oz chicken in a salad that had FF dressing and 1tbsp guac for some natural fat.

11:30pm- 1 scoop protein a few SF hard candies

 

[hardasnails1973]

Looking perfect !! I think we found a winner and your grove

 

[shortstuff]

Well I hope so becasue I was in the gym today and I can not believe how much bigger I have gotten. Ok HAN or J'bo help me with a leg workout for Sunday I DO NOT WANT MY LEGS ANY BIGGER!!!! So please

 

[shortstuff]

12/19/03 Shoulders and cardio


Smith machine shoulder press- 8x10lbs, 8x20lbs, 8x30lbs, 8x30lbs, 8x30lbs (with help on the last one)
Front raises DB- 8x15lbs, 8x15, 8x15, 7x15
Side raises machine- 10x20, 9x20, 8x20, 7x20
reverse pec deck- 8x60, 8x60, 7x60
Uprite row BB- 9x40, 8x40, 7x40
DB drop set side raises- 5x10, 6x7.5, 7x5

30 minutes stair master

 

[atherjen]

WHATT I want my legs bigger! tell me your secrets!! ehehe

 

[hardasnails1973]

Atherjen SPRINTS on recombinat bikes with 30 seconds hard as you can go then rest for 1-130 seconds repeat 8-10 times increasing reistiance and hit it again do this 2 times a week not near leg day and make sure you have carbs in you so can push hard

 

[atherjen]

HANS, would you believe that is the type of cardio that I do the most, I use intervals on the recum bike SO much, but rather I go for 1 minute hard as I can go with 2 minutes rest...
its my darn long legs!

 

[hardasnails1973]

then try this should take about an 1 hour -1: 15 max

lying leg curls 3 sets of 8 reps after warm up
standing leg curls 3 sets of 8 reps ( 1 warm up )
sitff legged dead lifts off bench feet together legs locked out and go to 45 degree angle or untill back is not straight then come up and squex glutes 3 sets

leg press 3 sets x 6 (after 2-3 warm up)
leg extensions 3sets (1-2 wamr up)
hack squats 2 sets (after 1 warmup)
lunges 2 sets

 

[shortstuff]

Thanks HAN will do the workout and let you know how it goes Has been a long time since I have done a workout like that so I may huurl

12/20/03 Meals & interval cardio

9:30am- 1/2c oats, 4 whites, 1 whole

12:30pm- 1 scoop protein, 1/2c brown rice, 2tsp UDO's

3:30pm- 1 scoop protein, veggies, 10 nuts (am on the road so had to bring somethign portable

not sure about next meals will be at a christmas party for most of the night and early morning

 

[hardasnails1973]

Enjoy it's holidays ...Only comes once a year so make best of it

 

[shortstuff]

Ok I just got home from the coolest Christmas party ever. Will explain in the morning but I have to commend myself I only had like three cookies, a piece of Sugar Free Cherry Pie and 3 drinks. Not bad if I do say so. Oh well legs tomorrow I mean today might do like 20 minutes of cardio after to burtn out some crap from system.

 

[shortstuff]

Ok I totally am pushing legs off until tomorrow because I am not doing legs with the headache I have today, I did not go to bed until 4:30am. So I am doing Chest today and abs and cardio, and am thinking about doing 45 mionutes of cardio versus 30.

 

[hikerchick]

Originally posted by shortstuff
I did not go to bed until 4:30am.

party on Shorty!!

 

[david]

Hey Shorty!

Good to see you back on track and moreso! Excellent job!!! Have a great Holiday and we'll talk after the new year! Till then....

 

[shortstuff]

Hey David- You have a great time this holoday also

Ok meal yesterday were not enough, I was sooooooooo tired but yet hungry so that is good.

Oh and doing cardio I was sweating out some nasty stuff Do not drink then eat some prime rib and SF cherry pie then try and do cardio the next day without sweating out some NASTY STUFF.

I will port meals and workouts later, but I was freaking strong considering the crazy ass workouts I was doing for a while with no weight.

 

[Stacey]

Hey sweetie~ Sounds like you had a fun time the other night!!

Yeah-- 3 Days--thats awesome!!!

 

[hardasnails1973]

Glad to see you are having fun...Get it out of system new year starts

 

[Jenny]

Hey honey!

I like the new plan Oooh, you were a little party girl this weekend? Me too! But I only stayed out til 3:00 AM or something like that

3 days! I've got 5

 

[shortstuff]

I am done eating poopy and drinking though Hey your plan looks awesome also and so do you!!!

I actually have one day left have not updated my sig

12/21/03 Chest, abs, cardio

9:30am- 1/2c oats, 4 whites, 1 whole

12:30pm- 1/2c brown rice, 1 scoop protein, 2 tsp UDO's

4:30pm- like 10 pieces of shrimp and like 1tbsp cocktail sauce

8pm- 1 scoop protein, veggies

 

[shortstuff]

12/21/03

DB Bench Press- 27.5, 30x8, 35x8, 35x8
DB Incline Press- 27.5x8, 30x8, 35x8, 35x7
DB Fly- 20x8, 20x8, 20x8
Cable Incline Fly- 10x10, 20x8, 20x6, 15x8

alittle abs nothng great

45min cardio elliptical

 

[Rissole]

SS, what are UDO's

 

[shortstuff]

it is like flax, but is just essentially EFA's (essential fatty acids)

 

[Rissole]

Thanks, i'm trying to get a grip on some female diets for a client... Mary Jane, i posted about her in D&N...

 

[Stacey]

WOW ONE DAY LEFT!! U leave tomorrow or new years eve?? Thats awesome sweetie!!!!!!!!!!

 

[shortstuff]

I AM SOOOOOOOOOOOOO EXCITED!!!!!!!!!!!! I leave on the 28th with Darren but he comes tomorrow!!!!!!!!!!! I have gotten so close to his family in the last few days I just am soooooooo happy!!!!!!!!!!