A Journey: Dead Solid, Perfect - *Bunny* Log

[scorpiogirl]

Where was this picture when we needed to show SG some donkey calf raises

lol

 

[sbt2082]

lol

Well at least I can make everyone laugh in here this fine Saturday morning

 

[scorpiogirl]

OMG, Bunny!!! I just now saw the K message!!!

WOW!!!!! ha ha

 

[ck2006]

Good morning!

 

[*Bunny*]

New Log New Log!!!

Couldn't decide between "Discovering Red" - A Journey: *Bunny* Log - Red is my nickname since the Cancer & the new head of Red Hair is obvious ... Red is my alter, the new me, born again, etc ... but I went with my initial instinct Saving the ^^ for my book.

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“Dead Solid, Perfect” - Dedicated to a lady who never gave up on me, or judged me … THANK YOU ... And NOT taken from the legendary golf novel of the 70’s

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Going to try to keep this as short as I can & to the point … **NO SUCH THING in Bunny Land**

Intro :
And so it begins, the long awaited dawn of a new log … RIP ~400 Page Bunny Log Hate to see it go, but it’s about that time. I am now 2 years out from my last Chemo, as of July 21st, 2006, which means I have less than 3 years to go for a remission declaration. Yee haw That date was also the last day I trained with any type of weights … . SO, I figured on the never ending journey to help myself find ‘the way’ , I thought hey, why not share my journey with hopes of Inspiring, Motivating & Encouraging others to do so as well… got me this far

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Stats as of Tuesday, August 08, 2006:

Body Weight: 163.2 lbs

BF%: TBD … Last measurement was ~ 13-14 % … Probably about 16-18% right now .. When my gurl gets back from Hawaii, I will get pinched with corresponding photos Plan to take pics & get BF done every 2 weeks
Height: 5’9" as of last measure
Pics: Soon …
Measurements: N/A Haven’t taken these in forever Not really looking to ‘lose inches’ per se, just tighten up, re-shape & see my ab veins & 6 pack ..

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Goals & Misc. Info:

* Be healthy & Happy

* Go back to school – after this, entertain the possibility of looking for a job that offers Group Health Insurance

* Finish my 3 photo shoots – These have been put off for SOME time now. If I count I have missed probably 3-5 opportunities in the past year b/c ‘something’ comes up or gets in the way: Not going to deal with that anymore. I do not have hopes of being a famous fitness model, just something I want to do for myself, accomplishments to be proud of & pics to maybe show the grand kids one day Whatever else happens is a bonus.

* Lose Body Fat, Maintain muscle – I can afford to lose some muscle, I hold onto muscle & build it easier than I thought.

* Keep diet clean as possible – I would like to make my cheat/reward meal once a week(end), hopefully set aside for spending time with my family & people that are dear to me. Alcohol hinders fat loss (for me), so that will be kept to a bare minimum, & reserved for special occasion.

*Do something everyday – Ck, thank you Just get out there & do something, get moving, blood flowing, oxygen pumping .. SOMETHING …

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Diet & Training Info:

Supplements, Stims, Vitamins & Mineral’s (hey that kinda rhymes) : This will vary day to day … Check out daily log to see what I’ve added for that day

^^ This will change over time .. starting out slow

Split: I’ll be more than happy to share as soon as I figure it out. Right now my goal is do SOMETHING …

Diet: My base is 40/30/30. Going to try to keep cals 10-12 X bodyweight, but this may dip or raise about my 'range' depending on workout & if my body says, "FEED ME". I am currently eating things that I can stomach without feeling sick (Chicken, Apples, Egg Beaters, Oatmeal [slow cooked Quaker NOT instant], Extra Virgin Olive Oil). I have ZERO appetite so this is more like fuel the body than ‘feeding’ it. This will be updated to add more green veggies once I go shopping & I plan to incorporate a carb rotation to correlate with my training split that is *TBD*

Something I borrowed from another forum I’ll give it back if/when I ever post over there & will be including in my daily posts

Workout Rating:

Mental Day Rating:

Bod Rating: *Just added*

Overall Day rating:

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*** I will do my best to update this log once a day or every few days. I will happily provide an answer (if I have it) to any questions, concerns, split questions, diet recommendations etc. that you might have. I will help in any way shape or form that I am able. Keep in mind, my knowledge & advice come from what I learned on here, practical application, reading, study & as from the opinions of others as well as my own … these do NOT supersede that of a medical Professional, unless of course, I become one ***

^^ If this isn't obvious ... Nice disclaimer lol

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Now, what's a gal gotta do to get a Bunny Smiley ...

Let the logging begin ...

Some things I can make a decision on in a second.

Other things take some time, esp. when it comes to my training or lack of it recently.

working out. I got caught up in the design of a split I completely forgot that you need to start somewhere and NOT overwhelm yourself with the infinite, literally infinite # of options out there. In my journal I have countless ideas, with correlating diets to match each split … 2 day, 3 day 4 day one BP a day splits, double 2 a days, push pull etc…& somewhere online or in a book, I am SURE it has been used before, ALL of my variations… SO I have decided just to start with this for a few weeks and then do a push/pull variation so I hit all muscle groups twice a week (subject to change daily LOL). Feel free to use anything I suggest, of course, with user discretion.

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Day 1 (LC) – Legs, Abs, Calves
Day 2 (LC) – Chest, Tris
Day 3 (HC) – OFF (Abs, Calves option and/or YOGA)
Day 4 (MC) – Back, Bis, Forearms (Wrist optional)
Day 5 (LC) – Shoulders, Traps
Day 6 (LC) – OFF (Abs, Calves option and/or YOGA)
Day 7 (HC) – OFF (or YOGA)

Diet Info:

* LC = Low(er) Carb
* MC = Moderate Carb
* HC = High Carb

• I (usually) train early morning so I will have a Pre/During workout shake consistently, consisting of Whey (ISO AGB & Gatorade), during every AM weight lifting workout.

• Depending how I am feeling, I will throw in an apple every so often, even on low carb days, which will also include unlimited green veggies.

• The 1st high carb day should fall during the week before Day 4, so I will eat Oatmeal, sweet potatoes, brown rice, etc. I may continue smaller portions on the moderate carb day, which I’ve included to give me some energy for the workout falling on Day 5 (Back & Shoulder are my FAVORITE muscles groups to train).

• The 2nd high carb day will most likely be a cheat day/meal/etc. I hope to NOT go overboard with food, but this is the day to satisfy any cravings I have been having during the week, time to go out to dinner with my P’s, friends, etc. My attempt to have a social life I suppose. This day will precede my Day 1 Leg workout.

• When I say LOW CARB, don’t think the typical ‘low’ day for a carb cycle you’ve seen grace the board. I will still have a possible small sweet potato, small serving of Oatmeal, apple etc early in the day. I count everything I eat in fit day, so my veggie carbs will be in my totals for the day. If I take them out, my carbs for a ‘low day’ including the oats or sweet tato may range from 50-70 grams. I will adjust as needed or if I am crashing.

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Training elaboration:

* I know that for me, I need to isolate abs & calves 3-4 times a week. I may have to work up to this since I have trained once (with weights) in the last 4 weeks & already use these muscles groups when doing cardio (calves), train (core stability), etc.

* I also like to throw in some forearm work & wrist curls, seems to help with my wrist/grip strength

* Day 1 & 2 as well as 4 & 5 are easily interchangeable for me … I set this up so Legs fall on the AM after a carb up so I’m going to keep Legs as Day 1. Shoulders & Back are my strongpoint so I’ll have to play those by ear. I may flip flop the every other week.

* Cardio I am leaving to do daily if I want to. 2-4 days will be some type of Sprint, Hill, Stairs, Plyo work (you know how I roll). 2-3 days will be moderate/stead state, easy machine based stuff, even just a walk and hopefully I can get some private yoga instruction . I like to do 10-20 minutes post workout if I have time. I also find it beneficial to start the day off with SOMETHING; it sets the tone for my day while making me more productive (given I can get outta bed lol )

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The following are some of the exercises I find that work best for me. I do not expect to do all of these EVERY workout, simply pick & choose, alternate as I need to & add some new ones or ones I forgot along the way. I usually will do 1-2 warmup sets with light weight from 6-15 reps depending if I did some type of warm up cardio, then focus on a weight progression and decrease the reps. If my heaviest weight is easy @ 6-8 reps, make a note & the following week, bump up weights accordingly.

Legs
• Squats – 4 sets ( 10, 10 , 8, 6 or 10, 8, 8, 6 )
• Leg Press – 3 sets ( 10, 8, 6 )
• Stiff Legged Dead Lifts – 3 sets ( 10, 8, 6 )
• Leg Curls (Seat or Standing) – 2 sets ( 8, 6 or 8, 8 )
• Standing Calf Raises – 5 sets

**May replace one or more of the above exercises with: **
• Walking DB/BB Lunges
• Reverse BB Lunges
• Glute Kickbacks
• Weighted Step Ups
• Calf Presses



Chest & Tris
• Flat Bench BB Press – 4 sets ( 10, 10 , 8, 6 or 10, 8, 8, 6 )
• Incline DB Press – 3 sets ( 10, 8, 6 )
• DB Flyes – 2 sets ( 8, 6 or 8, 8 )
• Dips – 3 sets ( 10, 8, 6 )
• Cable Press downs – 2 sets ( 10, 8 )

**May replace one or more of the above exercises with: **
• Skulls
• DB Triceps Extension (Single Arm [SA] as well)
• Single Arm Reverse Grip Cable Pulldowns



Back & Bis
• Pullups, Assisted Wide Grip Pull Ups, Wide Grip Pull down – 4 sets ( 10, 10 , 8, 6 or 10, 8, 8, 6 )
• Bent Over Barbell Row – 3 sets ( 10, 8, 6 )
• Seated Cable Row – 3 sets ( 10, 8, 6 )
• Barbell Curls – 3 sets ( 10, 8, 6 )
• Seated DB Curls (incline option) – 2 sets ( 10, 8 )
• Weighted Hypers – 3-4 sets (10-12 reps)

**May replace one or more of the above exercises with: **
• Hammer Curls
• Wrist Curls
• Reverse Grips BB Curl



Shoulders, Traps
• Seated Barbell Press – 4 sets ( 10, 10 , 8, 6 or 10, 8, 8, 6 )
• DB Lateral Raises – 3 sets ( 10, 10, 10 or 10, 10, 8 )
• DB or BB Shrugs – 3-4 sets
• DB Front Raises – 3 sets ( 10, 10, 10 or 10, 10, 8 )
• Rear Delt DB or Cables – 3 sets ( 10, 10, 8 or 10, 8, 8 )



Abs – One or more of the following, Possible Giant sets
• (Weighed) Decline Crunches + Pulse Crunches & eccentric holds
• Hanging Leg Raises
• Vacuums
• Stability Ball Crunches
• Scissor Kicks + Bicycles w/ Upper Body Motion (f/ Shadow Project)

 

[ck2006]

EXCELLENT, simply excellent!

 

[jpt]

your getting crazy with ese again....all these fonts and colors. truely you should design websites or something......ditch the sales

i'll leave you with this...have a great day buns!

http://youtube.com/watch?v=wh9EvDJnKKU

 

[*Bunny*]

your getting crazy with ese again....all these fonts and colors. truely you should design websites or something......ditch the sales

i'll leave you with this...have a great day buns!

http://youtube.com/watch?v=wh9EvDJnKKU

This is how I roll jp ...*jukin' it up*

Have a great day!

CK Workout post in 5 min.

 

[jpt]

hahahahahaaaaaaaa!!!!

too fuuny!! i was actually an extra in that movie....

 

[*Bunny*]

hahahahahaaaaaaaa!!!!

too fuuny!! i was actually an extra in that movie....

I knew I recognized you, I helped choreograph with my boy Wade