Velvet's Serious 2005 Journal :P

[Velvet]

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]

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!!

 

[Rocco32]

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]

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%)

 

[Velvet]

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]

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]

good luck with the whole serious workout/diet deal

 

[RoCk79]

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

 

[Luke9583]

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

 

[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!

 

[Velvet]

Thanks Rock

 

[Luke9583]

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]

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]

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

 

[P-funk]

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]

Patrick,

That's a Jill-ism for egg whites

 

[Luke9583]

my god, you look simply irresitiable

I concur...

 

[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.

 

[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!

 

[P-funk]

Patrick,

That's a Jill-ism for egg whites

OH

 

[Velvet]

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]

I concur...

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

 

[Velvet]

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]

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]

OH

Hello

 

[Luke9583]

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

Robert Palmer

 

[Velvet]

I don't get it

 

[Luke9583]

I don't get it

Simply irrestistible

 

[Velvet]

ha ha, k, now I get it

 

[sara]

Velvet, good luck with your goal(s)
by the way, you already look great