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Shall I log? Why not. It's TSO.

the-short-one

the-short-one

New member
EF VIP
Don't keel over dead, ladies. I'm a logger. :D

Weight = 147 slowly creeping up from no workouts post boob
BF % = (approx) 13.5

Measurements:

Neck = 14
chest around boobs = (new boobs lololol) 37
chest around ribcage = 32
biceps = 13
waist = 28
hips = 37
thigh (right) = 23
calve = 15
----------------------------------
I'll start w/yesterday. Ahem...



9/5/06 - my first real workout since the girls were adjusted

Supps: (I won't leave anything out. Promise.)
1iu GH
BSN Nitrix - started today (on empty stomach 3 times a day)
BSN NO-EXPLODE - started today (in morning & before workout)
Calcium - 1200 mg
Vitamin C - 2000 mg
Multi vitamin
Thermolean - 1 capsule
Dandilion - 2000 mg

#1
3 eggs scrambled w/cinnamon & splenda
(tastes just like french toast!)
1 scoop zero carb strawberry w/1 scoop NO-EXPLODE

#2
spinach salad with 5 oz filet mignon
tomatos, little onion and 1 tbsp reduced fat cheese
1 tbsp light italian dressing

#3
blueberry pure protein bar

#4
8 oz rotisserie chicken (damn was I hungry)

#5 pre-workout
banana + 1/2 bottle YooHoo Double Fudge Drink
1 scoop zero carb vanilla w/2 scoops NO-EXPLODE

#6 post workout
Slimfast high protein bar

#7 bedtime
1 tbsp peanut butter

-------------------


Workout:

Dips 3 x 10

Assisted pullups 3 x 10/90

Lat rows -

1 x 10/120
1 x 8/110
1 x 24 (pulses)/90 + hold for count of 10

cable tricep pushdowns

3 x 10/60

decline dumbell press

1 x 10/70
1 x 10/80
1 x 8/90

cross shoulder hammer curl

1 x 10/20
1 x 10/25
1 x 8/30

bent over dumbell curl

1 x 10/20
2 x 10/25
__________________

I haven't put this into fitday, yet - I'll figure out my macros and make adjustments later today. I'm off to the hardware store and NAPA for parts. :D Damn stuff keeps breaking...


macros from fitday. a little high on the calories. I've been eating when I'm hungry and not logging - so that's what happens, eh? ;)

Calories = 2142
Protein = 227 grams/44%
Fat = 87 grams/36%
Carbs = 121 grams/21%
 
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well you boobies must weigh about 3 pounds each lol....Good I am looking forward to reading your log !!! How are you healing
 
Gymgurl said:
well you boobies must weigh about 3 pounds each lol....Good I am looking forward to reading your log !!! How are you healing
Click to expand...


boobs are goooooood! no problems. Nipples still sore/uber sensitive. Surgery was supposed to make them non-sensitive. Go figure. Did chest last night and it felt GREAT. My only complaint is that when I go to the gym, I have more musclesthan most of the guys. I don't even want to talk about the women and pink weights...
 
I'm glad to see you started a log... impressive workout already especially for being out of the gym for a bit... looking forward to following this one ;)
 
the-short-one said:
me, too GG. :heart:


thanks, shadow. I expect you'll be keeping tabs on me....
Click to expand...

Certainly.......


consider a pling contest as well
 
Lady Love...I am glad you are doing great! Good to hear you can Do chest and do not feel like skin is streching!!!
And dips! I had undermuscle implants and I do feel tight...streching...not pleasant when doing chest...still K on your super 90's...Lady Love...(with that avi, it just came to mind...)I like calling you that!!! :lmao: hope it makes you giggle...Ja ja ja...
 
florencia said:
Lady Love...I am glad you are doing great! Good to hear you can Do chest and do not feel like skin is streching!!!
And dips! I had undermuscle implants and I do feel tight...streching...not pleasant when doing chest...still K on your super 90's...Lady Love...(with that avi, it just came to mind...)I like calling you that!!! :lmao: hope it makes you giggle...Ja ja ja...
Click to expand...

hey - I've been called much worse. Trust me. lolol I'm flattered that you're all here, quite frankly. I need help keeping myself in line right now. I go through these phases where I can't keep myself on track no matter how shitty I try and make myself feel. I think I just push really hard and get burned out.
 
jpt said:
congratulations....your like the 5th girl i found out is stronger then me on EF
Click to expand...


I remember when I could only press 20 lbs. :D It was 6 years ago. I've been huffing, grunting, sweating and pushing every since.
 
9/5/06 - my first real workout since the girls were adjusted

Supps: (I won't leave anything out. Promise.)
1iu GH
BSN Nitrix
BSN NO-EXPLODE
Calcium - 1200 mg
Vitamin C - 2000 mg
Multi vitamin
Thermolean - 1 capsule
Dandilion - 2000 mg

#1
1/2 cup dry oats, cooked with 12 egg whites
splenda
ice tea

(I'm cooking chicken breasts right now so will be having)

#2
egg drop soup with mushrooms/zuchinni/spinach & 5 oz chicken breast
32 oz Diet Peach Tea Snapple
 
the-short-one said:
hey - I've been called much worse. Trust me. lolol I'm flattered that you're all here, quite frankly. I need help keeping myself in line right now. I go through these phases where I can't keep myself on track no matter how shitty I try and make myself feel. I think I just push really hard and get burned out.
Click to expand...
I did not mean to sound ugly...thats for sure!
I read yesterday on someones threat a wuote from Shadow that is useful...
More is not better, better is better...
So don't get burnt out! Do what you must and only that...Look at how far you've gone!!! :)
 
ck2006 said:
ummmm yeah, I am at 20 LOL!

GO SHORT ONE GO!!!!!!!!!
Click to expand...

;)


...and I doubt your goal is to press 100lb dumbells, either. :D It's not really my goal, either, but it would be DAMN COOL if I could! :evil: lolol

I'm picking up the 50's next week, dammit.
 
the-short-one said:
;)


...and I doubt your goal is to press 100lb dumbells, either. :D It's not really my goal, either, but it would be DAMN COOL if I could! :evil: lolol

I'm picking up the 50's next week, dammit.
Click to expand...


You go girl, I am going for 25, hee hee. That is AWESOME! Don't say "if you could" say "When I do"!
 
the-short-one said:
9/6/06

Supps: (I won't leave anything out. Promise.)
1iu GH
BSN Nitrix
BSN NO-EXPLODE
Calcium - 1200 mg
Vitamin C - 2000 mg
Multi vitamin
Thermolean - 1 capsule
Dandilion - 2000 mg

#1
1/2 cup dry oats, cooked with 12 egg whites
splenda
ice tea

(I'm cooking chicken breasts right now so will be having)

#2
egg drop soup with mushrooms/zuchinni/spinach & 5 oz chicken breast
32 oz Diet Peach Tea Snapple
Click to expand...

future meals will be:

#3
peach
2 tbsp ANPB

#4
4-5 oz pork tenderloin cooled in the pressure cooker w/brussel sprouts. (I kno - sounds foul - but Jeff likes it...and since he's eating everything I eat, I have to suffer, too. ;) )

#5 pre-workout
banana
2 scoops NO-EXPLODE (water & ice)
3 PureCEE

#6 post workout
cup of frozen grapes
1 scoop low carb chocolate w/water & ice

#7 bedtime
1 tbsp ANPB

macros:

calories = 1890
protein = 216 grams/47%
fat = 59 grams/27%
carbs = 130 grams/26%


workout: lolololol - OK. Here's dedication for you. We worked out tonight on the jobsite. About 10 minutes into the workout, a stormed started coming on. We stayed with it until the dust was blowing so badly that I couldn't see. :D I took a mini video of jeff in the storm. I"ll try to get it uploaded so you can see my "gym".

needless to say, I had a shorter workout than planned. I was 1/2 hoping it would die back down, but it's starting to rain now. shit.


standing calf raises on smith machine
2 x 25/80
2 x 60/130

Reverse Incline Flys
3 x 10/30

Lying Side Delt Raises
1 x 15/10
1 x 15/12.5
1 x 10/15

Good Mornings

1 x 15/30...and the sand started pelting me in the face. lolol I called it and went inside.
 
Last edited:
9/7/06

Supps:
1iu GH
BSN Nitrix - 3 tabs/3 times a day on empty stomach
Calcium - 1200 mg
Vitamin C - 2000 mg
Multi vitamin
Thermolean - 1 capsule
Expel - 4 capsules
Sesapure/Glucorell - 2 caps each

#1 - (the site super took us out for breakfast and we went over all the changes for septic, balcktop, etc. Very exciting. ;) )
2 Sesa/2Gluc before breakfast
2 pancakes w/sugar free syrup
2 scrambled eggs
cup of coffee w/splenda and 2 ff 1/2 & 1/2 creamers

#2 LEFTOVERS
Egg Drop soup w/5 oz chicken breast chunks. Added cilantro and some green onion. yummy.
Diet Rite Tangerine
 
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the-short-one said:
Here's dedication for you. We worked out tonight on the jobsite. About 10 minutes into the workout, a stormed started coming on. We stayed with it until the dust was blowing so badly that I couldn't see. :D I took a mini video of jeff in the storm. I"ll try to get it uploaded so you can see my "gym".

needless to say, I had a shorter workout than planned. I was 1/2 hoping it would die back down, but it's starting to rain now. shit.....and the sand started pelting me in the face. lolol I called it and went inside.
Click to expand...
^^^ You are one tough cookie!!! Nice job of the 45 declines, you scard me when I saw DB then 90 lol... In a kick ass kinda way though lol :D
 
*Bunny* said:
^^^ You are one tough cookie!!! Nice job of the 45 declines, you scard me when I saw DB then 90 lol... In a kick ass kinda way though lol :D
Click to expand...

I think of dumbell presses like bench - It's the same, really. I'm not pressing 45 lbs. I'm pressing TWO 45's, dammit, and that equals 90. :D I totally aced addition when I was in college. ;)


I couldn't get my little movie uploaded anywhere. So - I took pictures of my "home" gym for you. I also added a recent pic of me that looks kinda weird. Is the dress too long? I need to wear it to my nephew's wedding next week and it looks funnyt to me. I don't want to look funny. BTW - I'm a little over-tanned and I know this. I've had to totally lay off the Melanotan so I don't look like a :fro:. I'm this dark on about 6-8 hours of sun a week.

P1010508.jpg


P1010455.gif


AND...I've been holding out with this mega secret for 2 qweeks now and I can't take it anymore. I have to show and tell!!!! :D Jeff bought me a brand-spankin-new 2006 Mustang GT with 5 speed. Holy :cow: No one has EVER bought me a car before. Sweet, huh? He loves me...and I'm in love, too. :heart:

P1010506.jpg
 
You got a car!!!!! NYYYCE TSO!!!!

I LOVE the gym.

I think that dress length is FINE for a family member's wedding since you are showing cleave (as if you could help it) .. sexy yet elegant IMO :)

Any bad sides rom the Melanotan?
 
*Bunny* said:
You got a car!!!!! NYYYCE TSO!!!!

I LOVE the gym.

I think that dress length is FINE for a family member's wedding since you are showing cleave (as if you could help it) .. sexy yet elegant IMO :)

Any bad sides rom the Melanotan?
Click to expand...

Other than getting too dark - no. The getting too dark thing is a surprise to me, because I've never been able to get super dark on my own. I was taking 1 shot per week of Melanotan to keep my color, but I'm still getting darker. I guess I'll cut it down to 1 every 2 weeks - so next does would be next Wednesday.

Have you talked to your doctor about it? The University if Arizona is really pushing it as a skin cancer protectant. I have to agree - and my skin feels really soft and looks good - not like it does when I get too much sun or too much tanning bed.
 
the-short-one said:
Other than getting too dark - no. The getting too dark thing is a surprise to me, because I've never been able to get super dark on my own. I was taking 1 shot per week of Melanotan to keep my color, but I'm still getting darker. I guess I'll cut it down to 1 every 2 weeks - so next does would be next Wednesday.

Have you talked to your doctor about it? The University if Arizona is really pushing it as a skin cancer protectant. I have to agree - and my skin feels really soft and looks good - not like it does when I get too much sun or too much tanning bed.
Click to expand...
Not yet. I was hesitant in adding it before the show (although the COLOR would HELP) b/c for some reason I thought you said hunger and/or being lethargic or sleep was a side in the early stages, but I could seriously just be smoking :rasta: ... :D
 
*Bunny* said:
Not yet. I was hesitant in adding it before the show (although the COLOR would HELP) b/c for some reason I thought you said hunger and/or being lethargic or sleep was a side in the early stages, but I could seriously just be smoking :rasta: ... :D
Click to expand...

I felt a tad urpy the first week - didn't want to eat at all. I still feel that way a little now - but I take it right before bed and sleep through the urpiness.

As far as lethargy - for me there wasn't any - Jeff tried it and it made him a little tired and (as he called it) "seasick". ;) He's dark, anyway - so he just stopped taking it. I don't know what your doctor would say, considering it's still not an approved drug.
 
the-short-one said:
9/7/06

Supps:
1iu GH
BSN Nitrix - 3 tabs/3 times a day on empty stomach
Calcium - 1200 mg
Vitamin C - 2000 mg
Multi vitamin
Thermolean - 1 capsule
Expel - 4 capsules
Sesapure/Glucorell - 2 caps each
PureCEE

#1 - (the site super took us out for breakfast and we went over all the changes for septic, balcktop, etc. Very exciting. ;) )
2 Sesa/2Gluc before breakfast
2 pancakes w/sugar free syrup
2 scrambled eggs
cup of coffee w/splenda and 2 ff 1/2 & 1/2 creamers

#2 LEFTOVERS
Egg Drop soup w/5 oz chicken breast chunks. Added cilantro and some green onion. yummy.
Diet Rite Tangerine
Click to expand...

#3
peach
2 scoops isopure low carb protein powder w/water & ice
2 tbsp peanut butter

#4 pre-workout
4 oz chicken breast in stir fry w/brocolli, zuchini, mushrooms & asparagus
used 2 tbsp stir fry sauce, 1/2 tbsp chili sauce & splenda
2 scoops NO-EXPLODE in ice and water
3 PureCEE

#5 post workout
not hungry, so 8 oz of 100% white grape & peach juice
1 scoop zero carb strawberry


------------------------


workout:

S-T-R-E-T-C-H the chest becaus it's time for:

incline dumbell fly:
1 x 10/50 tw
2 x 21s/50 tw

incline dumbell press:

1 x 8/100 tw
1 x 10/90 tw
1 x 12/80 tw
1 x 15/70 tw
1 x 15/60 tw
1 x 15/50 tw

after all that, I laid down on a flat bench and stretched my chest with arms overhead holding a 15lb dumbell for a while. It felt good.

lower abs = leg raises x 100
uppers = crunches 2 x 50
(I stretch my arms straight overhead, hold my hand sogether to form a V with my arms so that they cradle my head. keeps me from cheating and protects my neck)
obliques = bicycles w/alternating elbows 2 x 50

planks = slow count to 100
side planks = each side slow count to 50

--------------------------


macros:

calories = 2052
protein = 216 grams/43%
fat = 73 grams/31%
carbs = 135 grams/26%


I'm still eating too much. I'm friggin hungry all the time. lolol. Breakfast this morning is what put me over, although my ratios are good. blah. Tomorrow I'm going back to the gym! Yay!! LA Fitness. NICE gym - but a bunch of damn pansys working out there. ;) lololo. OK, not ALL of them are, but there are a lot of them...
 
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jenscats5 said:
Ditto on all!! :google: Noicccceeeeee!!!!!
Click to expand...
Thank you. :rose:

The gym wasn't so nice this summer. It was still over 100 degrees outside at 2 in the morning, which was when I was working out. :worried:

Tonight, however - it's beautiful. A chilly 80 degrees outside and I'm heading out there. Hopefully, it won't storm on my ass... ;)
 
the-short-one said:
Thank you. :rose:

The gym wasn't so nice this summer. It was still over 100 degrees outside at 2 in the morning, which was when I was working out. :worried:

Tonight, however - it's beautiful. A chilly 80 degrees outside and I'm heading out there. Hopefully, it won't storm on my ass... ;)
Click to expand...

didn't storm - weather was beautiful. :)

Tomorrow is leg day and some cardio...
 
Nice workout girl... so I see you must have got the 50's huh? Because I think I saw 100 as TW way to go!
 
H3ll yeahhh... your my new idol :lmao: :verygood: I thought I read that right! Way to go especially after being off the workouts for a bit!

I just picked up the 35's a couple weeks ago... but today is chest so I might try to pick up the 40's just for $hits and giggles :FRlol:
 
9/8/06 - YAY! today we're going to spend a couple of days in Scottsdale at a really cool hotel - http://www.hotelvalleyho.com/content/index.html? - One of Humphrey Bogart's old hide-aways. I'm SO looking forward to having a bathroom I can walk around inand a tub. :D Hey. I can rough it with the best of them, but it gets old after a while...

We'll be there until Sunday. I'm having some pictures taken while I'm there - I managed to wrangle some suits from Colleen Kelly - http://www.sexyswimwear.com/ - and I'm excited. I've been hired to do some promotional calendars for 2 businesses in Sierra Vista. these are companies that deal in construction. Concrete, heavy equipment, etc. They want a "strong woman" for the job - and the fact that I actually run heavy equipment landed me the position.

These pictures are just for test purposes. I need to see what needs work and find out what my best "sides" are. lolol. I've never done anything like this, so it should be interesting. I have until end of October to get my ass ready - so this will tell me what I need to work on. If the pictures aren't totally awful, I'll post them this weekend. ;)

Supps:
1iu GH
BSN Nitrix - 3 tabs/3 times a day on empty stomach
Calcium - 1200 mg
Vitamin C - 2000 mg
Multi vitamin
Thermolean - 2 capsules- got to get my appetite in check, dammit.
Expel - 4 capsules morning/4 evening
PureCEE

#1
3 scrambled eggs w/cinn and splenda
peach

#2 not hungry. good.
2 scoops isopure low carb chocolate in ice water
1 tbsp anpb
 
the-short-one said:
9/8/06 - YAY! today we're going to spend a couple of days in Scottsdale at a really cool hotel - http://www.hotelvalleyho.com/content/index.html? - One of Humphrey Bogart's old hide-aways. I'm SO looking forward to having a bathroom I can walk around inand a tub. :D Hey. I can rough it with the best of them, but it gets old after a while...

We'll be there until Sunday. I'm having some pictures taken while I'm there - I managed to wrangle some suits from Colleen Kelly - http://www.sexyswimwear.com/ - and I'm excited. I've been hired to do some promotional calendars for 2 businesses in Sierra Vista. these are companies that deal in construction. Concrete, heavy equipment, etc. They want a "strong woman" for the job - and the fact that I actually run heavy equipment landed me the position.

These pictures are just for test purposes. I need to see what needs work and find out what my best "sides" are. lolol. I've never done anything like this, so it should be interesting. I have until end of October to get my ass ready - so this will tell me what I need to work on. If the pictures aren't totally awful, I'll post them this weekend. ;)

Supps:
1iu GH
BSN Nitrix - 3 tabs/3 times a day on empty stomach
Calcium - 1200 mg
Vitamin C - 2000 mg
Multi vitamin
Thermolean - 2 capsules- got to get my appetite in check, dammit.
Expel - 4 capsules morning/4 evening
PureCEE

#1
3 scrambled eggs w/cinn and splenda
peach

#2 not hungry. good.
2 scoops isopure low carb chocolate in ice water
1 tbsp anpb
Click to expand...

#3 pre-workout (yay! off to a real gym)
2 scoops NO-EXPLODE in ice & water
1 PayDay high protein bar

#4 post workout
banana
6 oz rotisserie chicken breast

#5 Trader Vics :)
6 oz raw fish, baby. Salmon, Scallops, and somethin else that was disguised so well I coudn't tell what it was. ;). It came with 6 homemade super-thin potato chips. Yummy.
diet pepsi

#6 bedtime
bad, bad. 1 $4.00 package of Peanut M & M's from the in-room snack bar. lolol. They rape you, don't they?

-----------------------------------


Workout:

The Sled.

1 x 10/270 + machine weight
(calve presses = 1 x 15/270 + machine weight)
1 x 10/360 + machine weight
(calve presses = 1 x 15/360 + machine weight)
1 x 10/450 + machine weight
(calve presses = 1 x 10/450 + machine weight)

Front Squats with legs together
2 x 15/85
1 x 60/45 - (20 low range/20 high range/20 full range)

Sumo Squats

3 x 15/45 lb plate - and I pulled a muscle in my left glute, ya'll. Ow.

EZ-Bar Bicep Curls

3 x 10/40 close hand
3 x 10/40 wide hand

...and I'm done. tired. sore all over. lolol.

macros:
calories = 1796
protein = 186 grams/43%
fat = 69 grams/34%
carbs = 110 grams/23%

better. even with the m & m's. :D
 
ok - I posted pics in another thread of my weekend. I have to go to work - long day ahead - so I'll catch up on my log tonight. :heart:
 
9/9/06

Supps:
none. I took a day off from everything.

#1 didn't eat until noon. had photos in the morning and then a haircut at the Scottsdale Fashion Square Mall with 'FABIO' lolol. Good haircut, tho. Probably the best one I've ever had.

6-7oz grilled chicken pieces (I suspec they were thighs. Japanese restaurant in the mall - very tasty, but I think fatty)
very minute amount of sauce
1/2 cup steamed white jasmine rice
lost of vegitables

#2
2 Milk Chocolate Truffles from Godiva. MMMMMMMMMmmmmmmmmmmmmmmmm. You don't want to know how many calories are in one. Trust me.

#3 ZuZu Cafe @ the hotel
I ordered Beef Stroganoff thinking I was really going to splurge. Someone was looking out for me, because I didn't really like it. The beef was excellent, tho, so I ate all of that. Probably 4-5 oz of filet mignon. Yummy. Had 3 passion fruit ice teas (no sugar). they were, GOOD.



-----------------------------------


Workout: NONE. Everything is sore and it was my first day off from working out this week.



Picture of my honey. I'm in love.

jeff.jpg
 
9/10/06

Supps:
3 Thermolean. (This was an accident. I was only going to take two, started talking, and downed three. :worried: )

#1 - 11 am: Ate at the Yardhouse off Tatum and the 101 on the way to the look at a job. Pills kicking in, need food.
6 oz Seared Ahi Tuna with 1/2 cup steamed white jasmine rice, 4 asparaugs spears 4 Ice Teas

#2 pre-workout
2 scoops isopure zero carb mango peach w/2 scoops NO-EXPLODE

#3 post-workout (straight from the gym to the grocery store)
banana

#4 leftovers from Jeff's Yardhouse meal
1/2 cup steamed jasmine rice + stir fry vegies and 4 oze rotisserie chicken breast
 
ok, EFer's. I've been running around like a crazy woman trying to get everything done so I can go to this damn wedding. I'd have been cruising if it hadn't been for the transmix spill at the oil reclamation plant. We've spend the last 3 days cleaning that mess up. (transmix is gasoline/diesel mix. pewww.) The owner of the plant also owns this fuel station we're working on, and he was in bad need of quiet help. ;) So, I bought 6 respirators and sent my crew to work. I recently hired some nice Mexican fellows and they are heaven sent, I swear. No complaining, always on time, and they want EXTRA hours. :D I've been buying them lunch and Cokes every day. They like me.

So - I'll be gone until Monday. I'm not taking my computer, because it's just another thing to pack and I won't have time to visit with you, anyway. I promise I'll write my foods down and get this damn log caught up when I return.

:heart:

I'll bring back pictures of my little boy in a tuxedo.
 
All-righty. I had a wonderful weekend...but didn't remember to write down my meals. oops. I will honestly say that I was uber good. The only day I cheated was on the wedding day - I had a glass of champaigne and a small piece of wedding cake. :D

Of course, I did this AFTER going to the gym. lolol Jeff and I managed to squeeze in workouts at the Y in Solvang, CA (or Santa Ynez. I can't tell when one turns into the other...) every day we were there. On the day of the wedding, we took Mitch (my son) to where all 9 of the best men were getting ready, and headed straight to the YMCA for a workout. I got dressed for the wedding in the locker room. :D

SO - on 9/15, 9/16 & 9/17 I did 20 minutes of HIIT on the treadmill after weights(1 minute fast walk/1 minute haul ass) with 5 min warmup/5 min cool down each time. I admit that it felt really good. Go figure. ;)

9/15 HIIT & weights:

flat bench dumbell press
1 x 12/70 tw
1 x 10/90 tw
1 x 10/100 tw
1 x 6/110 tw YAY! I upped my lift to 55's.

bent arm side lateral raises (side delts)
3 x 10/50 tw

reverse incline flys (rear delts)
1 x 10/30 tw
2 x 10/40 tw

superset:

arnold press/cross body hammer curl
1 x 10/40 tw / 1 x 10/20
2 x 10/50 tw / 2 x 10/25

Jeff had me doing some weird moves for rear delts. It works, but it was strange. I sat straight up on a bench with back rest and did an alternating curl, but instead of curling the dumbell to my shoulder, I pushed it up and over my shoulder until my elbow was facing straight up in the air. :nerd: 3 x 10/20

one arm bent-over dumbell rows

1 x 10/35
2 x 10/40

abs

ball crunches = 50

superset of leg lifts/scissors

2 x 20 each

-----------------------------

9/16 HIIT & weights:

pressed for time - made it short and sweet

preacher curls with straight bar

3 x 10/45

cable tricep pushdown

1 x 15/90
2 x 10/105

standing bent-over free-arm concentration curl (lol I don't know what they're called, but it's one of my favorite Arnold exercises)

3 x 21's/20

tricep kickbacks

1 x 10/20
1 x 10/25
1 x 8/30

---------------------------

9/17 HIIT only

---------------------------

meals were basically the same all week with the exception of the wedding.

before workouts = 2 scoops NO-EXPLODE w/2 scoops apple melon isopure
(NO-EXPLODE will explode if you shake it up and don't take the lid of your shaker. :D I did it the first time and sprayed pepto looking pink stuff all over myself at LA Fitness. lolol) False advertising, dammit.

after workouts = 8 oz of juice or an apple or a banana

breakfasts = 3 egg omelet w/vegis + some cheese

all other times = pre-cooked chicken breast or steak. I took apples and whole wheat bread.

-------------------------

suppliments during the trip every day =

1 iu GH
2 Tri Methylean
2 liquid calcium capsules
1 multi vitamin
4 dandilion caps
2 vitamin c tablets
 
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the-short-one said:
All-righty. I had a wonderful weekend...but didn't remember to write down my meals. oops. I will honestly say that I was uber good. The only day I cheated was on the wedding day - I had a glass of champaigne and a small piece of wedding cake. :D

Of course, I did this AFTER going to the gym. lolol Jeff and I managed to squeeze in workouts at the Y in Solvang, CA (or Santa Ynez. I can't tell when one turns into the other...) every day we were there. On the day of the wedding, we took Mitch (my son) to where all 9 of the best men were getting ready, and headed straight to the YMCA for a workout. I got dressed for the wedding in the locker room. :D

SO - on 9/15, 9/16 & 9/17 I did 20 minutes of HIIT on the treadmill after weights(1 minute fast walk/1 minute haul ass) with 5 min warmup/5 min cool down each time. I admit that it felt really good. Go figure. ;)

9/15 HIIT & weights:

flat bench dumbell press
1 x 12/70 tw
1 x 10/90 tw
1 x 10/100 tw
1 x 6/110 tw YAY! I upped my lift to 55's.

bent arm side lateral raises (side delts)
3 x 10/50 tw

reverse incline flys (rear delts)
1 x 10/30 tw
2 x 10/40 tw

superset:

arnold press/cross body hammer curl
1 x 10/40 tw / 1 x 10/20
2 x 10/50 tw / 2 x 10/25

Jeff had me doing some weird moves for rear delts. It works, but it was strange. I sat straight up on a bench with back rest and did an alternating curl, but instead of curling the dumbell to my shoulder, I pushed it up and over my shoulder until my elbow was facing straight up in the air. :nerd: 3 x 10/20

one arm bent-over dumbell rows

1 x 10/35
2 x 10/40

abs

ball crunches = 50

superset of leg lifts/scissors

2 x 20 each

-----------------------------

9/16 HIIT & weights:

pressed for time - made it short and sweet

preacher curls with straight bar

3 x 10/45

cable tricep pushdown

1 x 15/90
2 x 10/105

standing bent-over free-arm concentration curl (lol I don't know what they're called, but it's one of my favorite Arnold exercises)

3 x 21's/20

tricep kickbacks

1 x 10/20
1 x 10/25
1 x 8/30

---------------------------

9/17 HIIT only

---------------------------
Click to expand...
I'd have loved to be on a crosstrainer & seen you walking out of the locker room in that dress. On second thought, I'd have probably snapped both my patellas.
Nice workout. I love trying new stuff.
I just bought some N.O. Explode for the first time. Trying it tomorrow.
 
9/18/06

travel day again. blah. We got back from California around 1:30am - dropped Mitch off at Grandmas and slept there until 7 am. Got up and drove back to the job site. Worked. uhg.

Supps
1iu GH

forgot everything else. I was a zombie today.


Meal #1
2 scoops isopure apple melon/water
1 slice wheat bread

Meal #2
4 oz chicken breast cooked with 1/2 cup brown rice + canned mushrooms and some green beans. I had no other groceries, so had to make due.

Meal #3 pre-workout
2 scoops NO-EXPLODE w/2 scoops apple melon + 8 oz organic apple juice + water


That's it. I know I should have eaten more, but DAMN, I'm tired. :worried: time to go to bed.


workout:

Superset of Stepups/Side Stepups. No rest between leg changes. Light weights, but I was still huffing after I was done.

3 x 12/30 (total of 72 reps per leg)

close leg pulse squats (hit my bottom on the 14 inch step every pulse to keep form)

5 x 20/30

dead lifts

3 x 15/70

standing lunges with back leg elevated. No weight

each leg = 50

calve presses on smith machine

warmup set = 1 x 20/80

2 x 20/170

abs

frog kicks = 50
full body crunches = 3 x 20
seated ab twist with bar = 50
 
HiDnGoD said:
I'd have loved to be on a crosstrainer & seen you walking out of the locker room in that dress. On second thought, I'd have probably snapped both my patellas.
Nice workout. I love trying new stuff.
I just bought some N.O. Explode for the first time. Trying it tomorrow.
Click to expand...

NO-EXPLODE rocks. But it explodes. :D

Give me a nice kick for my workouts. I've been forgetting this week, but I take PureCEE from the AF store with it and it really feels good. My muscles get all swoled up. :D lolol
 
the-short-one said:
NO-EXPLODE rocks. But it explodes. :D

Give me a nice kick for my workouts. I've been forgetting this week, but I take PureCEE from the AF store with it and it really feels good. My muscles get all swoled up. :D lolol
Click to expand...
Do you take it on non workout days?
 
Gymgurl said:
:camera: morning TSO.....loved the pics.....Your looking great as always!!
Click to expand...

thanks, woman. How's that running going? :heart:


-----------------------

OK - I've been in Mesa for 3 days doing a job. Installed underground conduit for the fiber optics guys. Had to remove 3 tons of old asphalt and replace with 3 tons of new. Lotta shoveling and lifting this week.

Diet on 9/19 - 9/21 =

-oatmeal
-zero carb isopure powder
-lots of steamed vegis
-a sirloin steak for dinner each night
-2 protein bars
-LOTS of water. 2-3 gallons a day.
-1 pre-mixed protein shake after workout
-3 small (size of a med drink lid) street tacos made with beef, tomatoes, cabbage
-apples
-a plastic container of organic strawberries
-chicken breasts for lunch/snacks

wait until you see my workouts. :D lolol
-----------------------------------------

Tuesday Workout:

I saw cut old asphalt to make a trench that was approx 2 x 150. Jeff used the excavator to break up the asphalt into small enough chunks that I could lift. I loaded a total of 3 tons of old asphalt from ground to trailer, then loaded it from the trailer and into a dumpster. total weight lifted = 6 tons.

Shoveled some dirt - enough to clean the ditch and then installed conduit from building A - building B. Replaced dirt with excavator and compacted. Cleaned edges with shovel. We started that day at 10am and finished up at 9pm.

Wednesday Workout:

removed 2 inches of compacted dirt with shovel in entire lenght of ditch to make room for new asphalt. Approx 1 ton. Shoveled to trailer. took trailer to dumpster and shoveled it in. total weight shoveled = 2 ton. Used the jackhammer to remove remaining asphalt in tight places. My arms were numb after that. :D lolol

Thursday Workout:

Asphalt not being delivered until 12 noon - so we went to the gym.

Shoulders/arms./back sore (duh :nerd:) so used light weights and a little higher reps.

Incline dumbell press

1 x 12/60 tw
1 x 10/70 tw
1 x 8/80 tw

Incline Flys - deep stretch

1 x 15/30 tw regular flys
1 x 15/30 tw twist wrists with pinkies touching at top of movement
1 x 15/30 tw twist wrists with thumbs touching at top of movement

What's this one called? Use light dumbells, bring them straight up in front of you (like you're doing a front delt raise) then keep them there and pull straight back, pinching your shoulder blades together at end of movement. they burn the front delts and biceps, plus work the back muscles.

3 x 15/20 tw

Lat pull downs - wide grip

1 x 15/70
1 x 12/90
1 x 10/110

HIIT - 30 minutes on treadmill. 10 high/lows with warmup/cool down.
beginning heart rate (after 4 minute warmup) = 138
max heart rate = 172
ending heart rate (after 4 minute cool down)= 142

okey dokey. changed into my work clothes and off to the jobsite. Shoveled 3 tons of hot asphalt into trench. Compacted and cleaned up the site. 1 ton remaining on trailer. Shoveled it into the dumpster. total weight shoveled = 4 tons.

------------------------

Suppliments while I was away:

1.5 iu GH ED
1 multi
2 Tri Methylean (containes 10mg ephedra each)
calcium
Dandilion
Shot of Melanotan on Wednesday night
NO-EXPLODE every morning and also before thurs workout
 
Last edited:
9/22/06

Weight 145
BF - 7 site using digital calipers and a helping hand = 12.82%
BF - 3 site using digital calipers by myself = 12.7%
pretty close.

Lbs of Body Fat = 18.64
Lean Body Weight = 126.36



Supps:
1.5iu GH
3 NITRIX
NO-EXPLODE
2 Tri Methylean


Meal #1
2 scoops NO-EXPLODE + 1 scoop zero carb Isopure Mango Peach

Meal #2
Protein pancake made with -
eggs & buckwheat pancake mix. added 1/2 cup blueberries and 1/4 cup Log Cabin Sugar Free syrup

Meal #2
Protein pancake made with -
eggs & buckwheat pancake mix. added 1/2 cup blueberries

Meal #4
1 slice Trader Joe's Raisin Bread
1 scoop BSN Lean Dessert Cinnamin Roll Protein w/water

Meal #5
1 slice Trader Joe's Raisin Bread
1 tbsp Sunflower Seed Butter (mmmmmmmmmm)

No workout today. I'm sore as hell, and my back is out. :worried: Luckily, Jeff does my adjusting, so I'm off to the bench and then to bed.
 
Last edited:
9/23/06
Yay!! Going to Parker to hit the water today...catching some rays.

Supps:
1.5iu GH
3 NITRIX
NO-EXPLODE
2 Tri Methylean


Meal #1
1 scoop BSN Lean Dessert Chocolate coconut protein powder w/water
2 egg omelet made with slice of low fat swiss, baby brocolli, green onions & 3 oz chicken breast.
 
How do you like the Lean Dessert protein powder? The name, flavors & Monica Brant touting it constantly catches my eye in all the magazine ads. Does it taste good? Mix well in water?

Btw, love the new avi!
 
Roonytunes said:
How do you like the Lean Dessert protein powder? The name, flavors & Monica Brant touting it constantly catches my eye in all the magazine ads. Does it taste good? Mix well in water?

Btw, love the new avi!
Click to expand...

Good question! I was thinking the same thing.....

Love the new avi too!!
 
Roonytunes said:
How do you like the Lean Dessert protein powder? The name, flavors & Monica Brant touting it constantly catches my eye in all the magazine ads. Does it taste good? Mix well in water?

Btw, love the new avi!
Click to expand...

I really like it. I'm like a trout - I'm attracted to things that are bright, shiny & sparkly. lolol. So, ya - the packaging sold me first. :D It tastes great, tho...and it's thick. good for before bedtime and curbs the appetitie a little.
 
the-short-one said:
9/23/06
Yay!! Going to Parker to hit the water today...catching some rays.

Supps:
1.5iu GH
3 NITRIX
NO-EXPLODE
2 Tri Methylean


Meal #1
1 scoop BSN Lean Dessert Chocolate coconut protein powder w/water
2 egg omelet made with slice of low fat swiss, baby brocolli, green onions & 3 oz chicken breast.
Click to expand...

Meal #2
1 slice Trader Joe's Raisin Bread
1 tbsp Sunflower Seed Butter

Meal #3
1 slice Trader Joe's Raisin Bread
1 tbsp Sunflower Seed Butter

Meal #4
1 slice Trader Joe's Raisin Bread
1 tbsp Sunflower Seed Butter

Meal #5
5 oz chicken breast & 1/2 cup brown rice w/cherry tomatoes green onion


no workout.
 
didn't go to the lake on saturday - it was windy as hell. went on:

9/24/06

Supps:
1.5iu GH
3 NITRIX
2 Tri Methylean
calcium
mutli vitamin
NO-EXPLODE before workout

meal #1
1/2 cup dry oats w/2 coops Lean Dessert Cinnamon roll protein
1/2 cup organic unsweetenedsoy milk

meal #2
salad w/6 oz chicken breast

meal #3
2 scoops lean dessert banana cream protein w/water
apple

meal #4
2 tbsp sunflower seed butter. gawdam I love this stuff. mmmmmmmmm

meal #5 - preworkout
4 oz white fish w/ zuchini & 1/2 cup brown rice

meal #6 - post workout
chunk sourdough bread
-----------

workout:

low cable - standing lat row

4 x 12/80

superset
low cable - bent over one arm side lat raise & incline close-hand pushups

1 x 12/10
(20 pushups)
1 x 12/10
(12 pushups)
1 x 12/10
(20 pushups)
1 x 12/10
(12 pushups)

overhand wide grip barbell row on incline bench

4 x 12/80

upright row

4 x 12/45
 
9/25/06

Supps:
1.5iu GH
6 NITRIX
2 Tri Methylean
calcium
mutli vitamin
green tea
yohimbine HCL
Sesamin
oh, and I've been smearing YES on me tummy and butt every day. sorry. forgot that.


Meal #1
1/2 cups oats w/2 scoops Lean Dessert Cinnamon roll protein
1/2 cup organic unsweetened soy milk

Meal #2
5 oz chicken breast w/ 1/2 cup brown rice, tomaotes, green onion

Meal #3
2 slices ezekiel low sodium sprouted bread w/ 2 tbsp sunflower seed butter and 1 tbsp organic pumkin butter
 
Hey Shorty, i'm new to the board.. Looking forward to following your log. Looks like you know what your doing by your pic! All the best on your conquest!
 
the-short-one said:
I really like it. I'm like a trout - I'm attracted to things that are bright, shiny & sparkly. lolol. So, ya - the packaging sold me first. :D It tastes great, tho...and it's thick. good for before bedtime and curbs the appetitie a little.
Click to expand...
I like bright, shiny & sparkly too! :D Since you mention it's thick, can you get a pudding consistency out of it too? And any particular flavor you'd highly recommend for a first-timer?
 
Roonytunes said:
I like bright, shiny & sparkly too! :D Since you mention it's thick, can you get a pudding consistency out of it too? And any particular flavor you'd highly recommend for a first-timer?
Click to expand...


yes! you can make it purty thick. banana cream is yummy. so is chocolate coconut. they would make excellent pudding.
 
the-short-one said:
9/25/06

Supps:
1.5iu GH
6 NITRIX
2 Tri Methylean
calcium
mutli vitamin
green tea
yohimbine HCL
Sesamin
PureCEE before workout
oh, and I've been smearing YES on me tummy and butt every day. sorry. forgot that.


Meal #1
1/2 cups oats w/2 scoops Lean Dessert Cinnamon roll protein
1/2 cup organic unsweetened soy milk

Meal #2
5 oz chicken breast w/ 1/2 cup brown rice, tomaotes, green onion

Meal #3
2 slices ezekiel low sodium sprouted bread w/ 2 tbsp sunflower seed butter and 1 tbsp organic pumkin butter
Click to expand...

Meal #4 pre-workout
cup of barilla plus penne
5 oz lean sirloin in tomato sauce w/zuchinni
PureCEE with 1 cup po/blueberry juice

Meal #5 post workout/bed time
1 scoop lean dessert choc coconut protein powder
1 cup organic unsweetened soy milk

----------------
workout

close hand bench press on smith
1 x 20/30 wu
1 x 15/40
1 x 12/50
1 x 10/60

ribcage pullovers

1 x 15/30 wu
2 x 12/35
1 x 20/45

decline dumbell press
2 x 10/50 tw
2 x 10/50 tw with wrist twist

flat dumbell press
2 x 10/60 tw
2 x 10/60 tw hammer style

incline dumbell press + pec fly superset
1 x 20/30 press
1 x 10/30 fly
1 x 10/30 fly
1 x 20/30 press
1 x 20/30 press
1 x 20/30 fly
 
the-short-one said:
Meal #4 pre-workout
cup of barilla plus penne
5 oz lean sirloin in tomato sauce w/zuchinni
PureCEE with 1 cup po/blueberry juice

Meal #5 post workout/bed time
1 scoop lean dessert choc coconut protein powder
1 cup organic unsweetened soy milk

----------------
workout

close hand bench press on smith
1 x 20/30 wu
1 x 15/40
1 x 12/50
1 x 10/60

ribcage pullovers

1 x 15/30 wu
2 x 12/35
1 x 20/45

decline dumbell press
2 x 10/50 tw
2 x 10/50 tw with wrist twist

flat dumbell press
2 x 10/60 tw
2 x 10/60 tw hammer style

incline dumbell press + pec fly superset
1 x 20/30 press
1 x 10/30 fly
1 x 10/30 fly
1 x 20/30 press
1 x 20/30 press
1 x 20/30 fly
Click to expand...
Nice workout. I read that last one as the pec superfly set, LOL.
 
HiDnGoD said:
Nice workout. I read that last one as the pec superfly set, LOL.
Click to expand...

lol. I'm superfly.


9/26/06

Supps:
1.5iu GH
6 NITRIX
2 Tri Methylean
calcium
mutli vitamin
green tea
yohimbine HCL
Sesamin
PureCEE & NO-EXPLODE before workout
YES


Meal #1 - around noon. My lower back is out. oi. Friggin hurts. Leftovers.
cup of barilla plus penne
5 oz lean sirloin in tomato sauce w/zuchinni

Meal #2
2 slices ezekiel low sodium sprouted bread w/ 2 tbsp sunflower seed butter and 1 tbsp organic pumkin butter
back to bed.


Meal #3 pre-workout
4 oz pork sirloin cooked in pressure cooker w/baby brocolli & 1/2 cup brown rice.
PureCEE
NO-EXPLODE mixed with white grape juice.

Meal #4 post workout
1 cup FAGE yogurt
2 scoops banana lean dessert protein (shared this with Jeff)



----------------
workout

alternate wide and narrow grip barbell curls
1 x 12/45 narrow
1 x 12/45 wide
1 x 10/55 narrow
1 x 10/55 wide
1 x 8/65 narrow
1 x 8/65 wide

alternate hammer curls (curling in front of the stomach rather than straight out) with bench dips

1 x 12/15
1 x 12
1 x 12/15
1 x 12
1 x 12/15
1 x 12

skull crushers

1 x 15/45
1 x 12/55
1 x 10/65
1 x 8/75

superfly superset :D lying cable curls + tricep pushdowns

4 x 12/50 each exercise
 
Well, I had a blast.

Here are the links to my picture threads:

http://www.elitefitness.com/forum/showthread.php?t=509994

http://www.elitefitness.com/forum/showthread.php?t=509988

http://www.elitefitness.com/forum/showthread.php?t=509986


As for my diet and training last week. Me = Very good. We ordered room service for breakfast every day. I had oatmeal w/scoop of protein powder and 1/2 grapefruit every morning. I actually ate less last week than I usually do because we were on the go so much. During the day, we ate bars or I had oatmeal w/pp.

The Orleans has a good Italian restaurant that we ate at the first night. I had their salmon. It was mmmmmmm.

Second night, I has sushi & sashimi w/a Pelligrino (or however that's spelled. :D)

Third night, we ate at the Mexacan restaurant and I ordered off the 'healthy'menu. Chicken breast with rice and vegis. it was good. Lottsa iced tea.

4th night - Room service. filet Mignon with vegis and a baked potato. I didn't eat the potato.

-------------

I worked out 3 of those days in the little fitness center they had. free weights up to 50lbs, several lat & chest machines, elipticals and treadmills. I did cardio all threee days I worked out. Shoulders, chest, legs. I was sore on the 4th day...all over. :D

Supps I took every day were:

1.5iu GH
4 green tea caps
2 Tri Methylean
Sesamin
PureCEE before workouts
NO-EXPLODE before workouts
 
OK. let's start again on the daily thing with yesterday.

10/03/06

Supps:

3 BSN Thermolean
1.5 iu GH
PureCEE before workout
NO-EXPLODE before workout
50mg Deca Durabolan = week #1
forgot my vitamins...


Meal #1
1/2 cup dry oats w/1 scoop Lean Dessert Cinnamon Roll protein
1/2 cup unsweetened organic soy
32 oz Diet Snapple

Meal #2 - pre-workout
1 scoop isopure strawberry zero carb w/
2 scoops NO-EXPLODE & 8 oz orange juice

Meal #3 - post workout
1 scoop isopure strawberry zero carb w/8 oz orange juice

Meal #4
Protein Cookie (140 cals) - ate it while walking out of the gym.

Meal #5
a "living greens" food bar. I went shopping at "Sprouts". A whole foods market. They had a bar with compressed greens in it - proly wheat grass & spinach or something. 4 servings of vegitables squished into 1 bar with organic peanut butter, why protein & chocolate coating. 300 cals. Tasted pretty damn good after I got past the inside of the bar being a pea greenish color....

Meal #6
Seeds of Change Microwaveable Spinach Lasagna. 340 calories with 20 grams of protein. hhmmm. Must have tofu or something in it - it tasted yummy.

Meal #7 bedtime.
3 oz turkey breast strips
2 tbsp crunchy soy nut butter

----------------------------------

workout:

dips
3 x body weight

assisted chin ups
3 x 1/2 my body weight

lat row
1 x 12/90
1 x 10/105
1 x 10/120
1 x 8/135

lat pulldown
single arm = 1 x 10/60 each arm
both arms= 3 x 10/110

dumbell rows - bought wrist straps with a hook. I am very pleased.

1 x 10/45
1 x 10/50
1 x 10/55
1 x 8/60

rear delt side raises
(lay on your side on an incline bench. lift arm up and back until you feel it in your rear delt - pinch your shoulder balde back.) It's kinda awkward, but it isolates my rear delts.

1 x 10/10 each arm
3 x 10/15 each arm

reverse flys on incline bench

4 x 15/10

dumbell pullbacks (I don't really know what these are called. take light dumbells and raise them up with arms straight out in front of you. Pull back until your shoulder blades are pinched together. concentrate on using your back muscles rather than your arms/shoulders.)

4 x 10/10

standing cable rows/rhomboid pinch. (adjust cable height so that it is straight in front of your stomach. I use the straight bar with an underhand grip.)

4 x 12/60


incline, wide arm pushups on smith machine bar. Adjust the smith at it's lowest level.

2 x 20
1 x 10


cardio = 30 minutes on treadmill.

5 minute warmup at 3.5 speed w/1.0 incline
5 minutes deep walking lunges at 2.5 speed w/1.0 incline
5 minutes at 4.0 speed w/2.0 incline
2.5 minutes heel to toe calf burner at 2.5 speed w/2.0 incline
2.5 minutes deep lunges at 2.5 speed w/2.0 incline
5 minutes at 4.0 speed w/2.0 incline
5 minutes at 3.5 speed

I pulled somethin in my butt doing those lunges, ya'll. :D right glute, WAY under, almost in my low unmentionable area. lolol it hurt.
 
10/04/06 - dang, I'm sore. forearms and everything. :D good workout yesterday.

Supps:
1.5 iu GH
green tea = 4 caps
sesamin - 4 caps
1 Lipodrine (this has ephedra in it - first time trying it.)
vitamin c = 2000mg
multi
calcium = 2000 mg


Meal #1
1/2 cup dry oats w/1 scoop Lean Dessert banana cream protein
1/2 cup unsweetened organic soy

Meal #2
2 slices Ezekiel low sodium bread w/1 tbsp anpb
 
the-short-one said:
10/04/06 - dang, I'm sore. forearms and everything. :D good workout yesterday.

Supps:
1.5 iu GH
green tea = 4 caps
sesamin - 4 caps
1 Lipodrine (this has ephedra in it - first time trying it.)
vitamin c = 2000mg
multi
calcium = 2000 mg


Meal #1
1/2 cup dry oats w/1 scoop Lean Dessert banana cream protein
1/2 cup unsweetened organic soy

Meal #2
2 slices Ezekiel low sodium bread w/1 tbsp anpb
Click to expand...

Meal #3
5 oz chicken breast strips
1tbsp walnut butter

Meal #4
2 tbsp walnut butter

no workout. travel day. I have to go up to Prescott to spend a few days at the house, pick my son up and then head down to Sierra Vista on Saturday to start a job. I spent all day today cleaning out the fridge, packing, etc. Got busy and didn't eat anything. The Lipodrine makes me sweat like I'm in hell. :D
 
10/05/06 - In Prescott. Worked out at Freedom Fitness. It's a really nice gym - new.

Supps:
1.5 iu GH
green tea = 4 caps
sesamin - 4 caps
1 Lipodrine
vitamin c = 2000mg
multi
calcium = 2000 mg
NO-EXPLODE before workout
PureCEE before workout

Meal #1
1/4 cups dry oats w/1 scoop isopure zero carb strawberry

Meal #2 pre-workout
1 scoop isopure zero carb strawberry w/2 scoops NO-EXPLODE + 8 oz strawberry kiwi juice and water

Meal #3 post workout
1 scoop isopure zero carb strawberry + 8 oz strawberry kiwi juice and water


Meal #4
5 oz chicken breast stir fryed with mixed vegis. No fat added in cooking

Meal #5
2 cups microwave low fat popcorn and 1 scoop isopure zero carb strawberry w/water

Meal #6
mom made fried rice w/brown rice and chicken. I had about 1 cup with 1 mini egg roll.



workout:

10 minute stretch
warmup on treadmill 3.5 mph = 10 minutes

incline dumbell press dropset
1 x 12/80 tw
1 x 10/70 tw
1 x 8/60 tw
1 x 8/50 tw
1 x 6/40 tw
1 x 10/30 tw

close hand barbel press flat bench (I didn't do all 3 sets together. i alternated betwen heavier exercises)

3 x 10 low range/10 high range/10 full x 40 lb

Incline flys - deep stretch - alternated direction of hand twist at top of all reps.

2 x 15/40 tw
2 x 10/50 tw

Standing Cable crossovers
2 x 10/80 tw
1 x 10/90 tw
1 x 8/90 tw

Hammerstrength machine - sitting chest press
1 x 10/20 + machine weight
1 x 8/40 + machin weight
1 x 6/40 = machine weight

flat bench dumbell press
3 x 10/60 lb total weight w/alternating hand twist every rep

rib cage pullovers w barbell

1 x 10/40
2 x 10/50

flat bench flys
1 x 10/40 tw
1 x 8/50 tw
1 x 6/50 tw

decline barbell chest press

1 x 10/65
1 x 6/75 - no spotter, so I didn't want to cut my head off. :D
1 x 8/75

machine fly

3 x 10/40 ...and we've reached muscle failure. lololol


cardio = 30 minutes HIIT with 5 min warmup and 5 min cool down.
peak heart rate = 166

abs:

2 x 25 ball crunches
1 x 25 full bdy crunches w/right leg on left knee
1 x 25 full body crunches w/left leg on right knee

4 x 25 full body frog kicks (or jack knife with legs bent. whatever it's called...)
10 minute stretch

...and then I hit the tanning bed. New bulbs - I was red the rest of the day, and my boobs itched. :D
 
10/06/06

Supps:
1.5 iu GH
green tea = 4 caps
sesamin - 4 caps
1 Lipodrine
vitamin c = 2000mg
multi
calcium = 2000 mg
NO-EXPLODE before workout
PureCEE before workout

Meal #1 pre-workout
1 scoop isopure zero carb strawberry w/2 scoops NO-EXPLODE + 8 oz orange juice and water

Meal #2 pre-workout
1 scoop isopure zero carb strawberry + 8 oz orange juice and water

Meal #3 damn. didn't eat until almost 4pm. I was visiting friends I hadn't see in a while and lost track of time.
ground beef enchilada + 1 cup mexican rice. iced tea

Meal #4
3 oz pot roast w/1 small boiled potato



workout:

10 minute stretch
warmup on treadmill 3.5 mph = 10 minutes

45 degree sled
(90 lbs plus machine weight - superset x 2)
15 reps right leg - middle of plate
15 reps left leg - middle of plate
15 reps wide stance - middle of plate
15 reps closed leg stance - middle of plate
15 reps regular stance (legs shoulder width apart) high on plate
15 reps regular stance (legs shoulder width apart) low on plate

cables. set cable to ground and put on the ankle cuff
Leg Cable Adduction
4 x 15/20 each leg

Leg Cable Abduction
4 x 15/40 each leg

Leg cable kickback
4 x 15/40

Horizontal sled. Raised butt and squeezed during push. Lowered butt during movement back. Wore my belt.

1 x 15/90
1 x 15/110
1 x 15/130
1 x 12/160
1 x 10/180

Leg Curl - this hurts my knees. I only did 3 sets at a non-knee hurting weight.
3 x 10/90

Leg Extensions/Hypers
4 x 10/80

Lying Leg Curls
1 x 8/60
1 x 8/50
1 x 10/45

Sumo Squats w/dumbell
1 x 15/40
1 x 15/50
1 x 12/60 - and then I felt that muscle pull again in my inside right thigh right under my glute. It hurt - so I stopped.

Cardio
30 minutes on the stairmill. Sweated my ass off. Had to wipe the whole machine down. lolol
30 minutes on treadmill @ 3.5 mph
10 minute stretch
 
10/07/06 travel day to Sierra Vista. no workout. Up at 4am tp do laundry. lolol

Supps:
1.5 iu GH
green tea = 4 caps
sesamin - 4 caps
2 Lipodrine - big mistake. I sweated like a pig all day and had the shakes
vitamin c = 2000mg
multi
calcium = 2000 mg

HUNGRY

Meal #1
3/4 cups dry oats w/1 scoop isopure zero carb strawberry

Meal #2
ice tea and a protein bar on the road

Meal #3
burger and fries at a local restaurant when we got there. mmmmmmm. tasted like heaven. lolol. Took Sesamin & Glucorel before meal

Meal #4
4 oz roasted chicken breast
a plate full of boiled cauliflower and brocolli
1 home made dinner role
lots of iced tea
shakes finally went away :D

Meal #5
5 oz grilled chicken breast
 
10/08/06 - Joined the Raquetball and Fitness Center here in Sierra Vista. looks like we'll be here a while. We got a family rate.

weight = 155 (wtf??? holy cow. went home from the gym and did my BF and took my measurements. lolol)

BF % = (approx) 12.7

Measurements:

Neck = 15
chest around ribcage = 32
biceps = 15
waist = 30
hips = 37
thigh (right) = 24
calve = 15.5

BF - stable, but my measurements are up in a lot of places - but this could be from
#1 - the PureCEE and NO-EXPLODE
#2 - I've been fighting a slight case of constipation, which would explain my waist size. lololol
#3 - i just ate a big meal :D

SO - I'll take my measurements first thing again in the morning. I know I've added muscle in my shoulders and back, but good lord. Not 8 lbs. lololol Gotta love that scale.

Supps:
1.5 iu GH
green tea = 4 caps
sesamin - 4 caps
1 Lipodrine
vitamin c = 2000mg
multi
calcium = 2000 mg
NO-EXPLODE before workout
PureCEE before workout

Meal #1
2 protein pancakes made with buckwheat pancake mix and whole eggs. Sugar free syrup. 1 cup sliced strawberries

I made a big batch for everyone in the house.

3 cups mix with 14 eggs - the guys ate all but 2

Meal #2 pre-workout
1 scoop isopure zero carb strawberry w/2 scoops NO-EXPLODE + 8 oz orange/banana/strawberry juice and water

Meal #3 post workout
big salad w/tsp of raisins, cucumbers, some sunflower seeds and 1 tbsp fat free italian
2 oz lean grilled pork chop
4 oz grilled filet mignon
3/4 cup of clam chowder. (I know...bad. but I called it desert and passed on the cake. :verygood: )






workout - took my son with us. He's allowed in the club/weight room as long as he's supervised. It was nice. I showed him how to use a lot of the machines and he worked his little butt off. When we ate after, I swear he ate his weight in food.

alternating bicep curls
1 x 15/15
1 x 12/20
1 x 10/25
1 x 8/30

standing overhead tricep dumbell press
3 x 10/30

tricep machine - I don't know what it's called. It's like a preacher curl but for triceps. two bars hand down and your elbows rest on pads. I stayed in the low range and did pulses to make my triceps burn.

1 x 15/40
1 x 15/45
1 x 10/50
1 x 10/55

Incline dumbell curls on standing incline bench. twist arm on way down and lock out at bottom

1 x 15/15
1 x 10/20
1 x 8/25

lying cable curls

3 x 10/90

tricep cable pushdown

3 x 10/90

ez-bar cable curl. alternate wide and narrow grip for a total of 6 sets

2 x 10/40
2 x 10/50
2 x 10/60

standing, bent over concentration curls. Let arm hang straight down with no support. i like this move because it really isolates the biceps, but I have to watch myself in the mirror in order to do it correctly.

each arm
1 x 10/20
1 x 8/25
1 x 6/30



cardio. I was tired today.
20 minutes steady cardio at 3.5 - 4mph. I don't feel like I really got a good cardio workout, but I sweated, so maybe got something...
 
the-short-one said:
10/08/06 - Joined the Raquetball and Fitness Center here in Sierra Vista. looks like we'll be here a while. We got a family rate.

weight = 155 (wtf??? holy cow. went home from the gym and did my BF and took my measurements. lolol)

BF % = (approx) 12.7

Measurements:

Neck = 15
chest around ribcage = 32
biceps = 15
waist = 30
hips = 37
thigh (right) = 24
calve = 15.5

BF - stable, but my measurements are up in a lot of places - but this could be from
#1 - the PureCEE and NO-EXPLODE
#2 - I've been fighting a slight case of constipation, which would explain my waist size. lololol
#3 - i just ate a big meal :D

SO - I'll take my measurements first thing again in the morning. I know I've added muscle in my shoulders and back, but good lord. Not 8 lbs. lololol Gotta love that scale.

Supps:
1.5 iu GH
green tea = 4 caps
sesamin - 4 caps
1 Lipodrine
vitamin c = 2000mg
multi
calcium = 2000 mg
NO-EXPLODE before workout
PureCEE before workout

Meal #1
2 protein pancakes made with buckwheat pancake mix and whole eggs. Sugar free syrup. 1 cup sliced strawberries

I made a big batch for everyone in the house.

3 cups mix with 14 eggs - the guys ate all but 2

Meal #2 pre-workout
1 scoop isopure zero carb strawberry w/2 scoops NO-EXPLODE + 8 oz orange/banana/strawberry juice and water

Meal #3 post workout
big salad w/tsp of raisins, cucumbers, some sunflower seeds and 1 tbsp fat free italian
2 oz lean grilled pork chop
4 oz grilled filet mignon
3/4 cup of clam chowder. (I know...bad. but I called it desert and passed on the cake. :verygood: )






workout - took my son with us. He's allowed in the club/weight room as long as he's supervised. It was nice. I showed him how to use a lot of the machines and he worked his little butt off. When we ate after, I swear he ate his weight in food.

alternating bicep curls
1 x 15/15
1 x 12/20
1 x 10/25
1 x 8/30

standing overhead tricep dumbell press
3 x 10/30

tricep machine - I don't know what it's called. It's like a preacher curl but for triceps. two bars hand down and your elbows rest on pads. I stayed in the low range and did pulses to make my triceps burn.

1 x 15/40
1 x 15/45
1 x 10/50
1 x 10/55

Incline dumbell curls on standing incline bench. twist arm on way down and lock out at bottom

1 x 15/15
1 x 10/20
1 x 8/25

lying cable curls

3 x 10/90

tricep cable pushdown

3 x 10/90

ez-bar cable curl. alternate wide and narrow grip for a total of 6 sets

2 x 10/40
2 x 10/50
2 x 10/60

standing, bent over concentration curls. Let arm hang straight down with no support. i like this move because it really isolates the biceps, but I have to watch myself in the mirror in order to do it correctly.

each arm
1 x 10/20
1 x 8/25
1 x 6/30



cardio. I was tired today.
20 minutes steady cardio at 3.5 - 4mph. I don't feel like I really got a good cardio workout, but I sweated, so maybe got something...
Click to expand...
Awesome workouts.
What does the TW mean after some of your exercises?
 
HiDnGoD said:
Awesome workouts.
What does the TW mean after some of your exercises?
Click to expand...

total weight. In my first log entry, I didn't specify and had everyone thinking I could press 90 pound dumbells. :D lolol I wish.

It doesn't feel right just listing the weight of one dumbell, cause I'm pressing two, dammit. So - I list my total weight instead.
 
superqt4u2nv said:
Great job TSO you are a power house!
Click to expand...

lolol thank you. I love heavy weights.


...HT - I don't ride a baike, but you can come back as the seat on my paddle scraper. :evil: I bounce up and down on that thing all day. lolol
 
10/09/06 - no workout. I shoveled rock for a couple of hours, tho. That should count. :D

Supps:
1.5 iu GH
green tea = 4 caps
sesamin - 4 caps
1 Lipodrine
vitamin c = 2000mg
multi
calcium = 2000 mg


triceps sore from Sunday. oi.

Meal #1
1/2 cup dry oats, cooked with 6 egg whites. 1/2 grapefruit

Meal #2
4 oz grilled sirloin

Meal #3
Tuna patty, sweet potato, brocolli

Meal #4
apple w/2 tbsp walnut butter

Meal #5
1/2 cup whole wheat couscous w/4 oz grilled sirloin, brocolli
dessert = 1 glucorel + 1/2 cup fruit loops w/milk. :D sweet tooth.
 
10/10/06 - workout at 6am. dragged my son and my BF to the gym.

Supps:
1.5 iu GH
green tea = 4 caps
sesamin - 4 caps
1 Lipodrine
vitamin c = 2000mg
multi
calcium = 2000 mg
Yohimbine HCL - 2 caps
YES smeared all over my bum/quads/tummy (freakin cold.) I do this every day, but kep forgetting to log it.
PureCEE before workout
NO-EXPLODE before workout

Meal #1 pre-workout
1 scoop isopure Apple Melon w/2 scoops orange NO-EXPLODE + 8 oz orange/banana/strawberry juice

Meal #2 post-workout - on my way to work
1 oat-rageous bar
1 cup Starbucks coffee poured over ice with 1/2 cup unsweetened organic vanilla soy milk & splenda

Meal #3
4 oz grilled chick breast
brocolli
4 oz sweet potato

Meal #4
1 cup unsweetened organic vanilla soy milk w/2 scoops low carb dutch chocolate isopure
 
the-short-one said:
total weight. In my first log entry, I didn't specify and had everyone thinking I could press 90 pound dumbells. :D lolol I wish.

It doesn't feel right just listing the weight of one dumbell, cause I'm pressing two, dammit. So - I list my total weight instead.
Click to expand...
Ah, I think I remember that. I read your totals then & cowered in a corner, LOL.
I just put D.B. after my Dumbell exercises.

BTW, I am really impressed with your dedication to gym work, esp considering the type of work you do. :jump: You ROCK!
 
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