Short1's Road to the USA's. The "Quest to get my bum lean" thread.

[the-short-one]

May 7, 2007

Supps:

NPP, 20mg
EQ, 10mg
Winny, 3mg
GH, 2iu
Var, 10mg split am/pm
T-3, 25mcg
Glucorell
PureCee
fat burner w/ephedra
Alcar
Neurogenex
P7 Orange before bed
green tea





Meal One
3 egg whites
2 Whole eggs
1/2 cup cooked brown rice
water



Meal Two
2 tbsp raw almond butter
water


Meal Three
40g whey/casein protein = GNC Properformance PM protein - vanilla caramel w/water + 2 tsp Fiber Sure
water


Meal Four
5 oz chicken breast
2 cups green beans
water

Meal Five
40 g casein/whey protein in water (BSN Lean Dessert) - added 1 tsp Fiber-sure.
1 glucorell
water


Meal Six
40g whey/casein protein = GNC Properformance PM protein - vanilla caramel w/water.
1 tbsp chocolate pb.
1 PureCEE
1 Glucorell
----------------------

AM CARDIO - 30 minutes bike

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

PM WORKOUT

CHEST AND BACK 4 sets on each - 5 TUT(2:3 or 3:2) - 4-6 reps

Flat Smith Machine Press
4 X 6/90 + BAR

One Arm Dumbell Rows
1 X 6/50
2 X 5/65
1 X 4/75

Smith Machine Incline press(60 degrees)
4 X 4/40 + BAR

Seated Machine Rows
2 X 6/130
2 X 4/140

Incline DB Flyes - LOW incline 15-30 degrees
4 X 6/30LB DBS

45 degree incline one arm dumbbell shrugs - lie chest down on an incline bench - you want to shrug up AND back
4 X 4/90

-----------

feeling good today. Got a lot of stuff done around the house and got the 5th wheel packed up. We're going to the mountains next week with Jeff's brothers. We go every year about this time. 25-30 mile quad trip up into the Sierra Nevadas. I'm thinking it's going to be chilly at night. 7,000 - 8,000 ft elevation where we'll set up camp for 3 days. Then back down to 5,000 ft to the 5th wheel for a night or 2.

 

[florencia]

It will be fun for you @ tha mountains!!! I am sure next week EF will be a bit lonely without you!!

 

[ck2006]

Have a great and safe time in the mountains

 

[The Shadow]

GREAT JOB S!!!!

Keep in mind that we will be switching some things up when you return.

I want you to keep the diet as close as possible, all things considered, in terms of total cals, if not the macros.

The hiking with packs wil provide a great steady state(although challenging) cardio plan for the week - which fits with us backing pff the HIIT to let your joints recover.

 

[the-short-one]

GREAT JOB S!!!!

Keep in mind that we will be switching some things up when you return.

I want you to keep the diet as close as possible, all things considered, in terms of total cals, if not the macros.

The hiking with packs wil provide a great steady state(although challenging) cardio plan for the week - which fits with us backing pff the HIIT to let your joints recover.

I'm going to be going through gym withdrawl, though. lolol I haven't missed a day at the gym since last year. Early last year.

 

[smbdybldr]

I'm going to be going through gym withdrawl, though. lolol I haven't missed a day at the gym since last year. Early last year.

take a set of DB with you
Have fun!!!

 

[the-short-one]

May 8, 2007

Supps:

Winny, 3mg
GH, 2iu
Var, 10mg split am/pm
T-3, 25mcg
Glucorell
PureCee
fat burner w/ephedra
Alcar
Neurogenex
P7 Orange before bed
green tea





Meal One
3 egg whites
2 Whole eggs
1/2 cup cooked brown rice
water



Meal Two
2 tbsp raw almond butter
water


Meal Three
40g whey/casein protein = GNC Properformance PM protein - vanilla caramel w/water + 2 tsp Fiber Sure
water


Meal Four
5 oz chicken breast
2 cups green beans
water

Meal Five
40 g casein/whey protein in water (BSN Lean Dessert) - added 1 tsp Fiber-sure.
1 glucorell
water


Meal Six
40g whey/casein protein = GNC Properformance PM protein - vanilla caramel w/water.
1 tbsp chocolate pb.
1 PureCEE
1 Glucorell
----------------------

AM CARDIO - 30 minutes bike

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

PM WORKOUT


HAMS AND CALVES - 4 sets on each - 5 TUT - 8-10 reps


WIDE STANCE Smith Squats - feet a bit in front - take a wide powerlifting stance - push from heels - deep reps not ATF but below parallel
4 x 8/125


Weighted Step ups
4 x 8/70

Seated Leg Curls - TURNING TOES IN
1 x 10/130
3 x 8/150

Lying Leg Curls - TURNING TOES IN
4 x 8/60

Stiff leg deads - switch to a barbell and use a WIDE(shoulder or wider) grip.
* used the bar you can stand inside - grip is to the outside and wide.
1 x 10/50 + bar
3 x 8/70 + bar

Standing Calf Machine
1 x 10/130
3 x 10/150

 

[Sassy69]

I am so lovin your hammies!

 

[The Shadow]

I'm going to be going through gym withdrawl, though. lolol I haven't missed a day at the gym since last year. Early last year.

I know....the mental aspect is difficult.

REST


You are going to need it



LOL

 

[bostongirl2you]

May 7, 2007
feeling good today. Got a lot of stuff done around the house and got the 5th wheel packed up. We're going to the mountains next week with Jeff's brothers. We go every year about this time. 25-30 mile quad trip up into the Sierra Nevadas. I'm thinking it's going to be chilly at night. 7,000 - 8,000 ft elevation where we'll set up camp for 3 days. Then back down to 5,000 ft to the 5th wheel for a night or 2.

Wow!! Sounds like a cool trip. Hope you have fun