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

[the-short-one]

Oi! 4 months. Kemistry NPC USA Bodybuilding & Figure Championships (IFBB Pro Qualifier) July 27-28th in Vegas.

1. When Shadow returns, we'll discuss what changes we'll make regarding diet/training/etc.

2. We need to discuss what kind of improvements I need to make. Across the board - posing, presentation, mass, conditioning...

3. I'm also going to ask Sass (when she gets in here and reads this ) to take my existing posing routine and tweak it for me to make it better. I did an OK job, but know that it could be better.

4. - whatever else we can think of


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

I spent 4 days eating badly. It would have been 2 days, but I spent an additional 2 at my mom's house and she had pre-made a bunch of really deadly sweets and comfort food. lolol I spent 2 days eating her food and listening to her concerns about this "whole bodybuilding thing". {sigh} Moms.

So - today I'm back on my diet from 3-4 weeks ago. I'm substituting some different vegies (green beans, asparagus) and some different meats (turkey, lamb, veal, fish) temporarily. I'm a little tired of chicken and broccoli. lolol Macro's & calories are staying the same, though. I'll switch back to chicken soon enough...

I'm not weighing myself until Monday. My water intake hasn't been what it should be, so I'm def feeling bloated. I'm back on the water horse today, so should be flushed back out by the end of the weekend.

I've been going to the gym and doing light cardio + abs only. I'm itching to get back to the weights. Monday.

Suppliments = fat burner w/ephedra and only those items I'm tapering off of ---> clen/T-3/A-dex.

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

Diet macro breakdown now and for the next week or so is:

62%/22%/17% protein/carbs/fat
calories = 1499 (231g/84g/28g)

6 meals
gallon of water a day

 

[takniteasy]

Look forward to following your quest. Will you be updating anywhere else?

 

[florencia]

Yes yes yes!!!
You go show them who you are!!!
Now on your quest You are almost there...HA! Leaner bum!!!
Mine will be fat free..... like after I die!!!

 

[feisty11975]

Yay!!!! In!!

 

[the-short-one]

Look forward to following your quest. Will you be updating anywhere else?

EF is my home, so am keeping my log here. I post on the AFboard, MD and once in a while on mm & bb.com, but I won't be keeping a log anywhere but here.

 

[badgergrl]

Yay!
Love the title of your log Shorty! My bum has become my biggest problem too lately! I noticed after dieting for my first show last year that the fat I gained back is all redistributed to new areas. Weird.
Congrats to you on keeping the cheats to only 4 days. I totally fell off the wagon after my show, and it was extremely hard to get back on.
Will you be doing any new exercises for the ass area? I'm in need of some new ones.

Good luck to you!

 

[The Shadow]

Im here......



4 months huh??




Yep....we will continue the diet as you have it now actually.......and continue to drop the:

clen
adex
t3

...next drop on clen will be down another 50

Adex - down another 12.5
T3 down another 12.5


WINNY - DROP COMPLETELY ON MONDAY
VAR - DROP BACK TO 5 MG

As far as improvements.......your shape is pretty damn good.......we will bring out the lats just a bit more, cap the delts amd shred the legs.



ouuuu......Vegas



This go round will be so much easier to get you lean

 

[The Shadow]

Also....note that there WILL BE A POLYGRAPH on a class.


Weird...not a lot of info about that.....as well as the weight classes...I assume on is for "national" shows and the other is for "nonnational" shows....but not sure which is which.


Either way - MIDDLEWEIGHT......

 

[al420]

Subscribed - how cool is this! Go get em'.

 

[the-short-one]

Also....note that there WILL BE A POLYGRAPH on a class.


Weird...not a lot of info about that.....as well as the weight classes...I assume on is for "national" shows and the other is for "nonnational" shows....but not sure which is which.


Either way - MIDDLEWEIGHT......

middleweight is 125 and below, yo.

As long as you think I can get there, then I can get there. Otherwise, I fall into light heavy - and those girls are def bigger than me.

 

[the-short-one]

this is a non-tested show, S. No polygraph.

 

[superqt4u2nv]

In for this

 

[the-short-one]

entry form


when the time comes, I think we should start a bet in the bookie forum on where I'll place. lolol It will be a much bigger field - at least 15 competitors per class.

Somewhere in the middle would make me uber happy.

 

[HiDnGoD]

In. Your journey will inspire many others to improve themselves.

 

[smbdybldr]

Good luck with your diet!! I'll see you in vegas!

 

[gymmum]

I'm so in on this ride...

 

[takniteasy]

EF is my home, so am keeping my log here. I post on the AFboard, MD and once in a while on mm & bb.com, but I won't be keeping a log anywhere but here.

I understand totally. I am still going to follow your quest. You will rawk the stage again!

 

[Sassy69]

Good goal chica! USAs is an awesome show and the venue you just can't beat.

Your routine - I assume you want to keep your same music? Anything you wanted to change about it yourself? Faster? Slower? Different moves? Anythign about it you didn't like , wanted to step up, anything?

 

[The Shadow]

middleweight is 125 and below, yo.

As long as you think I can get there, then I can get there. Otherwise, I fall into light heavy - and those girls are def bigger than me.

Unlimited – 3 weight groups
Light weight – up to and including 125
Middle weight – over 125 and up to and including 140
Heavy weight – over 140




^^From the website.....there is def some some confusion on the weight classes as I see two different standards

 

[The Shadow]

...never mind...I see they qualified on the entry form.


Lets kick ass!!

 

[The Shadow]

S.....jump on a scale today sometime.

Time to put together a plan this weekend.


You need to be right at 120

 

[the-short-one]

Unlimited – 3 weight groups
Light weight – up to and including 125
Middle weight – over 125 and up to and including 140
Heavy weight – over 140




^^From the website.....there is def some some confusion on the weight classes as I see two different standards

the entry form for this show shows 4 weight classes. http://www.lindsayproductions.com/2007-USA-Entry.pdf

????? I'd much rather have 3 . I'll get in touch with John Linday and find out for sure.

 

[The Shadow]

the entry form for this show shows 4 weight classes. http://www.lindsayproductions.com/2007-USA-Entry.pdf

????? I'd much rather have 3 . I'll get in touch with John Linday and find out for sure.

Yep..exactly.

Just wanna be sure because for YOU...it's a HUGE difference.

 

[the-short-one]

S.....jump on a scale today sometime.

Time to put together a plan this weekend.


You need to be right at 120

How about 141 instead? lolol I hope that was a typo.

 

[Gymgurl]

Im in ....gotta watch TSO ass disapear lol...can't get any smaller...so only tighter I guess lol

 

[the-short-one]

Good goal chica! USAs is an awesome show and the venue you just can't beat.

Your routine - I assume you want to keep your same music? Anything you wanted to change about it yourself? Faster? Slower? Different moves? Anythign about it you didn't like , wanted to step up, anything?

I figured I'd keep the same general routine - but maybe you could help me with my transitions, or if you feel the sequence could be changed to make it better - that'd be OK , too.

I'll PM you later and we'll visit. I'm finishing up painting the house today, so will be offline for a while.

 

[The Shadow]

How about 141 instead? lolol I hope that was a typo.

LOL


It depends on the number of classes.


middle weight - if there are three classes

 

[the-short-one]

LOL


It depends on the number of classes.


middle weight - if there are three classes

lol! I thought you meant my weight this morning. I wa thinking hhmmmmm - 120. He's fallen off his rocker.

weight this AM = 141. I'm feeling bloated, tho. I'm making a concerted effort to DRINK today. My water intake has been really low this week.

Went back on my diet yesterday and already feel better. - I had heartburn the whole time I cheated. oi.

 

[The Shadow]

lol! I thought you meant my weight this morning. I wa thinking hhmmmmm - 120. He's fallen off his rocker.

weight this AM = 141. I'm feeling bloated, tho. I'm making a concerted effort to DRINK today. My water intake has been really low this week.

Went back on my diet yesterday and already feel better. - I had heartburn the whole time I cheated. oi.

The current diet and water, sups etc is a great place to begin from for the next show.

 

[the-short-one]

ok. I'm looking at rental houses/condos in vegas. I can rent a 4 bedroom home that sleeps 20 for $350 a night. lol I don't expect to have 20 people staying (you never know ), but even with only 8 people, it would be CHEAP. Pool and jacuzzi!

If anyone wants to stay with us, PM me. I'll go ahead and rent a place and you can square up with me when you get there.

 

[The Shadow]

ok. I'm looking at rental houses/condos in vegas. I can rent a 4 bedroom home that sleeps 20 for $350 a night. lol I don't expect to have 20 people staying (you never know ), but even with only 8 people, it would be CHEAP. Pool and jacuzzi!

If anyone wants to stay with us, PM me. I'll go ahead and rent a place and you can square up with me when you get there.

Ilk and I are in...that like 100 per bed...pretty damn cheap

 

[the-short-one]

Ilk and I are in...that like 100 per bed...pretty damn cheap

I know - and a full kitchen would be really convenient. I get tired of big hotels and $5.00 bottles of water.

 

[the-short-one]

Ilk and I are in...that like 100 per bed...pretty damn cheap

If it winds up that ity's just he 4 of us - there are condos for rent on the strip and just off (2 bed 2 bath) for around $150 a night. I think there will be more of us, tho.

A few friends from my gym want to go. I'm picky about who I have to bunk with, so no worries on having to stay with any weirdos for the weekend.

 

[The Shadow]

Lets do it!!

 

[Miss24k]

Can't wait to see this progress, you're already at AMAZING!

Oh and I got to laugh at you weight goal, that's my weight in the off-season, I'll look like a small fry next to you. lol

 

[HiDnGoD]

If it winds up that ity's just he 4 of us - there are condos for rent on the strip and just off (2 bed 2 bath) for around $150 a night. I think there will be more of us, tho.

A few friends from my gym want to go. I'm picky about who I have to bunk with, so no worries on having to stay with any weirdos for the weekend.

That def leaves me out

 

[ck2006]

Yayyyyyyy! so iNNNNNNNN!

 

[the-short-one]

That def leaves me out

I make exceptions for Canadians.

 

[florencia]

 

[*Bunny*]

Knock em dead, again, tso

xxoo

 

[whiteknight39]

will be following the progress.....

 

[The Shadow]

Ok......TRAINING FOR NEXT WEEK:


All Rep Ranges Will Be 6-8 Reps....all Tut Will Be 4 - No Pauses On Anything


MONDAY Chest

Super Set:

incline Flyes(no Pause) With Incline Db Presses
4 Sets Of 6-8(4 Tut) On Both Exercises

Follow With 3 Sets Of Flat Db Press - 3 Sets Of 6-8 (4 Tut)

Follow with 3 sets of 10-12 chest press machine.....using the closest grip possible



Back

Superset:

pullovers With Seated Cable Rows(narrow Saddle Grip)
4 Sets Of 6-8(4 Tut)

Follow With 3 Sets Of Weight Assisted Chins 3 Sets Of 6-8(4 Tut)

Follow with 3 sets of Modified rear laterals 3 sets of 10-12



Legs


Superset:

leg Extensions With Walking Db Lunges
4 Sets Of 6-8(4 Tut)

stiff Deadlifts With Seated Leg Curls
4 Sets Of 6-8(4tut)

Follow With 2 Sets Of Hack Squats - Feet Wide And Toes Pointed Out 6-8 Reps(4 Tut)


Finish with 3 sets of walking lunges -DEEP strides - 10-12 strides PER leg



Shoulders


Superset

seated Side Laterals And Seated Db Presses
4 Sets Of 6-8(4 Tut)

Followed By 3 Sets Of Front Plate Raises - Both Hands 25 Pound Plate 6-8(4 Tut) - If That Is Too Easy - Increase Tut To 6 On Each Rep

Followed By 3 Sets 10-12 of machine press....widest grip possible

Arms

Superset

incline Curls With Standing Db Curls(both Arms At Same Time)
4 Sets Of 6-8(4 Tut)

nose Breakers(elbows Facing Back At An Angle - Not Up And Down - This Will Require Less Weight) With Close Grip Bench

4 Sets Of 6-8(4 Tut)

concentration(90 Degree) Curls And Db Kickbacks

3 Sets 6-8 (4 Tut)






We are easing back into heavier training via the use of supersets......the week after, we will begin some specific bodypart specialization routine for lateral delts, quad sweep, ham sweep etc...all the groups that optimize symmetry.




CARDIO


HIIT for 30 minutes AM Monday-Friday.....Treadmill on incline.......use the highest incline setting for the recovery....then lower and speed up for the intense portions.


Supplementaton:

Use the same meals plans from this week(which is actually the same a 2-3 weeks before the last show) and usual arsenal of supps(cee etc).



Var - 7.5 mg per day
npp - same as previously
Winny - 3 mg per day
Hgh - bump to 2 iu per day



......we will also add in EQ in 2-3 weeks.



We will continue to drop both the Adex AND t3 at 12.5 mcg per week until off of both of them


Drop the clen completely next week(starting on Monday).



ECA stack to 3x per day.

 

[the-short-one]

oh, boy! I'm ready to get back to training.

 

[claire]

Ok......TRAINING FOR NEXT WEEK:


Legs


Superset:

leg Extensions With Walking Db Lunges
4 Sets Of 6-8(4 Tut)

stiff Deadlifts With Seated Leg Curls
4 Sets Of 6-8(4tut)

Follow With 2 Sets Of Hack Squats - Feet Wide And Toes Pointed Out 6-8 Reps(4 Tut)


Finish with 3 sets of walking lunges -DEEP strides - 10-12 strides PER leg

I like your leg workout. I might try it this week.

 

[*Bunny*]

my legs ache for you already ...

 

[superqt4u2nv]

my legs ache for you already ...

LOL I was thinking the same thing except my whole body

Great split

 

[the-short-one]

lol - you guys made me go back and look it over a little closer. I know this might make me seem a bit "off" but I'm looking forward to being sore.

I like muscle pain (the 'good' kind) - it tells me I'm doing things right.

 

[blut wump]

Oh, my. Round 2.

 

[superqt4u2nv]

lol - you guys made me go back and look it over a little closer. I know this might make me seem a bit "off" but I'm looking forward to being sore.

I like muscle pain (the 'good' kind) - it tells me I'm doing things right.

It is not off at all I was proud to puke well squating this sport makes us all a little

 

[the-short-one]

Oh, my. Round 2.

Yay! Round 2.


I'm seriously thinking abourt buying a treadmill for my house. It would be SO much easier to roll out of bed and get on the thing in the AM.

As soon as my son finishes school in Prescott, he'll be here permanently (yay!) and going to the gym in the early morning will become a problem. Anyone know a good treadmill that doesn't cost the same as a new car? I'm thinking Toyota instead of Mercedes.

thanks.

 

[the-short-one]

btw - I tried out the new EF blog.

Digger has one, too.

 

[the-short-one]

March 26, 2007

Supps:

NPP, 20mg
Winny, 3mg
GH, 2iu
Var, 7.5mg
Glucorell
PureCee
ECA stack x 3

coming off of:
T-3
A-dex

62%/22%/17% protein/carbs/fat
calories = 1499 (231g/84g/28g)

Meal One = 239 cals (48g/11g/0g)
40 grams Whey Protein Shake in 1 cup ff milk (Complete Whey - strawberry banana, 2 scoops)
1 glucorell

Meal Two = 239 cals (24g/22g/7g)
3 egg whites
2 Whole eggs
a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )
2 cups green beans
water

Meal Three = 214 cals (37g/6g/4g)
4 oz exra lean ground turkey
3 cups spinach with salad spritzer
water


Meal Four = 276 cals (41g/23g/2g)
40 grams casein/whey protein mix(GNC Pro Performance chocolate) in water
50 g sweet potato
50 g blueberries
1 glucorell
water

Meal Five = 207 cals (37g/4g/4g)
3 oz extra lean ground turkey
1 cup asparagus
crystal light pink lemonade


Meal Six = 344 cals (50g/13g/11g)
Extended release shake 40 grams of Casein/whey protein (GNC Pro Performance PM Protein) in 6 oz ff milk & water + 1 tbsp anpb
1 PureCEE
2 Glucorell


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

AM CARDIO = HIIT

10 cycles - 1 minute high/1 low - part of this was used in adjusting the ramp and speed = 20 minutes.

5 minute warmup and 5 minute cool down.

MONDAY Chest

Super Set:
incline Flyes(no Pause) With Incline Db Presses
4 Sets Of 6-8(4 Tut) On Both Exercises
1 x 8/30lb dbs/1 x 8/20lb dbs - deep stretch
1 x 8/35lb dbs/1 x 8/25lb dbs - deep stretch
1 x 8/40lb dbs/1 x 8/25lb dbs - deep stretch
1 x 7/45lb dbs/1 x 8/25lb dbs - deep stretch - it was a struggle on both of these.

Follow With 3 Sets Of Flat Db Press - 3 Sets Of 6-8 (4 Tut)
1 x 8/45lb dbs
1 x 7/55lb dbs - Jeff spotted, but I made all of these
1 x 6/60lb dbs - Jeff spotted and I struggled - the last one was a cheater. He told me my face got red and was afraid my head might explode.

Follow with 3 sets of 10-12 chest press machine.....using the closest grip possible
1 x 12/40
2 x 12/30


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


YAY!!!! I'm going to be sore tomorrow. lolol Damn, I've been missin' heavier weights.


I have 6 people coming from my gym to vegas in July. They're all going to ride up with us, so we're taking the dodge truck so everyone can fit.

All of them except one compete. Natural bbers. Evan is the 6th one coming. You'll like him. He maxes out the sled and has to set more plates on top of it. lolol The gym owner saw him do it and told him he would pretend he hadn't seen it.

I gave Evan a link to my log here, so I hope he's registered and is lurking out there somewhere...

 

[gymmum]

Hey hon how's it all going? Are you ready for another round? I'm so looking forward to seeing how you go this time round. Best of luck to ya.

 

[The Shadow]

Great job S.


and WELCOME EVAN!!!

 

[ck2006]

Yay! Round 2.


I'm seriously thinking abourt buying a treadmill for my house. It would be SO much easier to roll out of bed and get on the thing in the AM.

As soon as my son finishes school in Prescott, he'll be here permanently (yay!) and going to the gym in the early morning will become a problem. Anyone know a good treadmill that doesn't cost the same as a new car? I'm thinking Toyota instead of Mercedes.

thanks.

A treadmill at the house is soo nice! I don't do cardio in the morning, but when I don't feel like getting my boota to the gym it is the most wonderful gift! and it even has fans right on it!

 

[the-short-one]

Hey hon how's it all going? Are you ready for another round? I'm so looking forward to seeing how you go this time round. Best of luck to ya.

I'm ready.

 

[the-short-one]

Great job S.


and WELCOME EVAN!!!

He says he only gets a chance to get online on the weekends, but I bet he'll get on here if I tell him we're talking about him. Tonight, when I get to the gym.

 

[the-short-one]

ok. I was going to wear the same suits again, but I really wanted a smaller back on the bottoms. I scored suits for $45 each from Suits You Swimwear - AND they take your measurements. What a deal.

https://www.suitsyouswimwear.com/proddetail.php?prod=WP2-2950

takes 7 weeks to get your suit, though. Order early.

 

[ksharp01]

In so in.....last time I caught the ass end of it... lol

 

[musclemom]

Yay! Round 2.

I'm seriously thinking abourt buying a treadmill for my house. It would be SO much easier to roll out of bed and get on the thing in the AM.

As soon as my son finishes school in Prescott, he'll be here permanently (yay!) and going to the gym in the early morning will become a problem. Anyone know a good treadmill that doesn't cost the same as a new car? I'm thinking Toyota instead of Mercedes.

thanks.

Home fitness equipment, now THAT I can help you with!!!

I seriously wish I could give you my treadmill The elliptical gets used, the recumbent bike gets used, but the treadmill is a dustcatcher.

Anyway, this is where we got ours, free shipping -- I think -- and it used to be that the first time you order from HSN you get a discount:

http://www.hsn.com/cnt/cat/default.aspx?sf=hf&cat=hf0011&dept=hf0010&attr=764&prev=hp!sf!dept!764&=&disp=36

 

[the-short-one]

Home fitness equipment, now THAT I can help you with!!!

I seriously wish I could give you my treadmill The elliptical gets used, the recumbent bike gets used, but the treadmill is a dustcatcher.

Anyway, this is where we got ours, free shipping -- I think -- and it used to be that the first time you order from HSN you get a discount:

http://www.hsn.com/cnt/cat/default.aspx?sf=hf&cat=hf0011&dept=hf0010&attr=764&prev=hp!sf!dept!764&=&disp=36

Hey! they're not as expensive as I thought they would be.

Thanks!

...and you help me with lots of things. I wouldn't be doing this at all without a little push from you.

 

[ck2006]

ok. I was going to wear the same suits again, but I really wanted a smaller back on the bottoms. I scored suits for $45 each from Suits You Swimwear - AND they take your measurements. What a deal.

https://www.suitsyouswimwear.com/proddetail.php?prod=WP2-2950

takes 7 weeks to get your suit, though. Order early.

Love the red!!!

 

[musclemom]

Hey! they're not as expensive as I thought they would be.

Thanks!

...and you help me with lots of things. I wouldn't be doing this at all without a little push from you.

Oh man, don't you blame this on me

No honey, it's all you, I mean that!!! You got the moxie and you got the push, determination and dedication. I made one teeny, tiny comment and you ran with it!

 

[the-short-one]

March 27, 2007 - OMG, MY PECS ARE SORE.

Supps:

Winny, 3mg
GH, 2iu
Var, 7.5mg
Glucorell
PureCee
ECA stack x 3

coming off of:
T-3
A-dex

62%/22%/17% protein/carbs/fat
calories = 1499 (231g/84g/28g)

Meal One = 239 cals (48g/11g/0g)
40 grams Whey Protein Shake in 1 cup ff milk (Complete Whey - strawberry banana, 2 scoops)
1 glucorell

Meal Two = 239 cals (24g/22g/7g)
3 egg whites
2 Whole eggs
a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )
2 cups green beans
water

Meal Three = 214 cals (37g/6g/4g)
4 oz exra lean ground turkey
3 cups spinach with salad spritzer
water


Meal Four = 276 cals (41g/23g/2g)
40 grams casein/whey protein mix(GNC Pro Performance chocolate) in water
50 g sweet potato
50 g blueberries
1 glucorell
water

Meal Five = 207 cals (37g/4g/4g)
3 oz extra lean ground turkey
2 cups green beans
crystal light orange tangerine


Meal Six = 344 cals (50g/13g/11g)
Extended release shake 40 grams of Casein/whey protein (GNC Pro Performance PM Protein) in 6 oz ff milk & water + 1 tbsp anpb
1 PureCEE
2 Glucorell


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

AM CARDIO = HIIT

11 cycles - 1 minute high/1 low - part of this was used in adjusting the ramp and speed.

5 minute warmup and 4 minute cool down.

Back

Superset:

cable pullovers With Seated Cable Rows(narrow Saddle Grip)
4 Sets Of 6-8(4 Tut)
1 x 8/60 - 1 x 8/150
1 x 8/70 - 1 x 8/170
1 x 8/70 - 1 x 8/190
1 x 8/70 - 1 x 8/200 - maxed out the cable stack. I used the cable cage and sat/layed on the floor for these. A group of people had the cable row setup taken.

Follow With 3 Sets Of Weight Assisted Chins 3 Sets Of 6-8(4 Tut)
1 x 8/60 lb assist
1 x 7/50 lb assist
1 x 6/40lb assist


Follow with 3 sets of Modified rear laterals 3 sets of 10-12
1 x 12/12lb dbs
2 x 12/15lb dbs


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

talked with Evan tonight at the gym. He makes quilts. I can't sew together a pillow case. If your life depended on my sewing, you'd be dead.

My pecs/bis/front delts...and even my triceps are sore. UBER sore. It's wonderful. I suspect by the end of the week, everything will hurt.

 

[the-short-one]

Oh man, don't you blame this on me

No honey, it's all you, I mean that!!! You got the moxie and you got the push, determination and dedication. I made one teeny, tiny comment and you ran with it!

woman - you're my scapegoat if anything goes wrong. lol




















ok. not really.

 

[musclemom]

woman - you're my scapegoat if anything goes wrong. lol


ok. not really.

No, no, no, that's okay, if you have to punish someone ... I can take my medicine like a real woman, really I can ...

I can take a spanking ... really ...

... I've actually been very naughty, actually

 

[smbdybldr]

ok. I was going to wear the same suits again, but I really wanted a smaller back on the bottoms. I scored suits for $45 each from Suits You Swimwear - AND they take your measurements. What a deal.

https://www.suitsyouswimwear.com/proddetail.php?prod=WP2-2950

takes 7 weeks to get your suit, though. Order early.

Hey! I live right next door to this suits you great place!!

 

[jenscats5]

Ahhhhhhhhh the pain of sore muscles!!! Whooooo!!!

 

[the-short-one]

March 28, 2007 - OMG, MY PECS ARE STILL SORE.

Supps:

Winny, 3mg
GH, 2iu
Var, 7.5mg
Glucorell
PureCee
ECA stack x 3

coming off of:
T-3
A-dex

62%/22%/17% protein/carbs/fat
calories = 1499 (231g/84g/28g)

Meal One = 239 cals (48g/11g/0g)
40 grams Whey Protein Shake in 1 cup ff milk (Complete Whey - strawberry banana, 2 scoops)
1 glucorell

Meal Two = 239 cals (24g/22g/7g)
3 egg whites
2 Whole eggs
a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )
2 cups green beans
water

Meal Three = 214 cals (37g/6g/4g)
4 oz exra lean ground turkey
2 cups spinach + 1 cucumber, peeled with salad spritzer
water


Meal Four = 276 cals (41g/23g/2g)
40 grams casein/whey protein mix(GNC Pro Performance chocolate) in water
50 g sweet potato
50 g blueberries
1 glucorell
water

Meal Five = 207 cals (37g/4g/4g)
3 oz extra lean ground turkey
2 cups green beans
crystal light orange tangerine


Meal Six = 344 cals (50g/13g/11g)
Extended release shake 40 grams of Casein/whey protein (GNC Pro Performance PM Protein) in 6 oz ff milk & water + 1 tbsp anpb
1 PureCEE
2 Glucorell


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

AM CARDIO = HIIT

11 cycles - 1 minute high/1 low - part of this was used in adjusting the ramp and speed.

5 minute warmup and 4 minute cool down.


Superset:

leg Extensions With Walking Db Lunges
4 Sets Of 6-8(4 Tut)
1 x 8/130 - 1 x 8/35lb dbs
1 x 8/140 - 1 x 8/35lb dbs
1 x 8/150 - 1 x 8/40lb dbs
1 x 8/170 - 1 x 8/40lb dbs

stiff Deadlifts With Seated Leg Curls
4 Sets Of 6-8(4tut)
1 x 8/150 - 1 x 8/60lb dbs
1 x 8/165 - 1 x 8/65lb dbs
1 x 8/180 - 1 x 8/70lb dbs
1 x 6/210 - 1 x 8/80lb dbs

Follow With 2 Sets Of Hack Squats - Feet Wide And Toes Pointed Out 6-8 Reps(4 Tut)
2 x 6/160 - leg shakes


Finish with 3 sets of walking lunges -DEEP strides - 10-12 strides PER leg
3 x 12/55 lbs (bar on shoulders plus plates - easier to balance)

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

Jeff did this workout with me. We used to train together all the time up until last contest prep. I miss training with him - we push each other. He did this leg workout and I KNOW he will be sore tomorrow. So will I. He was sweatin'. lolol

 

[The Shadow]

Great Job!!

 

[fitness4life]

Well, I think i'm going to follow this plan as well. Got a few questions, not sure if I missed them or not, but for chest, do u pause between exercises? On avg, how long does it take you for each workout? I'm going to start this on Monday!!!

 

[The Shadow]

Make checks payable to:

Mr. Shadow


thanks




























Seriously....unless you are COMPETING in womens BBing on a national level....you REALLY need to think about what you are going to be undertaking.

You figure ladies need to look elsewhere for a routine that is built around YOUR needs....not Tso's.

No two people are the same.....why would you attempt the same exact lifting plan??

 

[florencia]

Shadow is right!!! If we all did what TSO...we would all have different results!

 

[fitness4life]

I was going to base it out on that, see how I like it and maybe mix things up to suit me. Plus, how do u know what would suit me and what would not? I've been doing this for about 6 years now and was going to try something new. It was only a question, thanks anyways

 

[the-short-one]

Well, I think i'm going to follow this plan as well. Got a few questions, not sure if I missed them or not, but for chest, do u pause between exercises? On avg, how long does it take you for each workout? I'm going to start this on Monday!!!

lolol I HIRED Shadow to prep me for contest. (not his real name - so send the check to me and I'll forward the money. )

He knows me - my limitations, my strengths, etc. Diet and workouts are designed for me so tht I can compete at the USA's in July.

 

[fitness4life]

ok, I understand all of that and I know that i'm not going to have the same results as my food and supplements won't come close and my lifestyle. I've tried super setting before but didn't like the routines I found and this one here seems like one I would like. My goals are diff then TSO however, like I said, i'd be adjusting, I guess my question was worded wrong. Didn't think it was a big deal by asking what the length of the breaks were

 

[the-short-one]

ok, I understand all of that and I know that i'm not going to have the same results as my food and supplements won't come close and my lifestyle. I've tried super setting before but didn't like the routines I found and this one here seems like one I would like. My goals are diff then TSO however, like I said, i'd be adjusting, I guess my question was worded wrong. Didn't think it was a big deal by asking what the length of the breaks were

right...but the key word here is that I PAID for this training. S and I both are aware that we can't stop people from copying his/my workouts because they're posted on a public forum. I keep this log for a couple of reasons:

1. It's how S and I communicate most of the time
2. I'm sharing my experience so that others can see what it takes to get to where I'm going. It's not easy, and there are risks involved
3. the women in this forum are my support network. A lot of us have been together here for a long time and we try to help each other by being honest about what we're going through - keeping a log is the easiest way to share


What you see in my log is not a "workout program" for everyone (or anyone besides me, for that matter). If you're looking for a good plan - check out Shadow/Sass/Daisy's stickies at the top of the ladies forum.

Lasty, I'd show a little more respect toward Shadow, if I were you. You ask for FREE advice about a workout that's not yours, and then get offended because no one will give you more free advice about it after you've been told that the training is paid for.

 

[fitness4life]

right...but the key word here is that I PAID for this training. S and I both are aware that we can't stop people from copying his/my workouts because they're posted on a public forum. I keep this log for a couple of reasons:

1. It's how S and I communicate most of the time
2. I'm sharing my experience so that others can see what it takes to get to where I'm going. It's not easy, and there are risks involved
3. the women in this forum are my support network. A lot of us have been together here for a long time and we try to help each other by being honest about what we're going through - keeping a log is the easiest way to share


What you see in my log is not a "workout program" for everyone (or anyone besides me, for that matter). If you're looking for a good plan - check out Shadow/Sass/Daisy's stickies at the top of the ladies forum.

Lasty, I'd show a little more respect toward Shadow, if I were you. You ask for FREE advice about a workout that's not yours, and then get offended because no one will give you more free advice about it after you've been told that the training is paid for.

Fair enough, I understand that. I did not know u paid for this...How much to get a routine made up?

 

[the-short-one]

Fair enough, I understand that. I did not know u paid for this...How much to get a routine made up?

that would be between you and S.

 

[claire]

right...but the key word here is that I PAID for this training. S and I both are aware that we can't stop people from copying his/my workouts because they're posted on a public forum. I keep this log for a couple of reasons:

1. It's how S and I communicate most of the time
2. I'm sharing my experience so that others can see what it takes to get to where I'm going. It's not easy, and there are risks involved
3. the women in this forum are my support network. A lot of us have been together here for a long time and we try to help each other by being honest about what we're going through - keeping a log is the easiest way to share


What you see in my log is not a "workout program" for everyone (or anyone besides me, for that matter). If you're looking for a good plan - check out Shadow/Sass/Daisy's stickies at the top of the ladies forum.

Lasty, I'd show a little more respect toward Shadow, if I were you. You ask for FREE advice about a workout that's not yours, and then get offended because no one will give you more free advice about it after you've been told that the training is paid for.

Just in case I offended you or Shadow with my leg day comment I wanted to say that I really appreciate you sharing your workouts, supplements and food plans. I love following your progress and seeing your pictures. Your results are amazing.

My comment was only meant that I liked the idea of the two supersets. I liked the grouping. I planned on just trying the leg curl/RDL combo. I thought the routine was well designed and looked like a killer workout. The comment was meant as a compliment.

 

[the-short-one]

Just in case I offended you or Shadow with my leg day comment I wanted to say that I really appreciate you sharing your workouts, supplements and food plans. I love following your progress and seeing your pictures. Your results are amazing.

My comment was only meant that I liked the idea of the two supersets. I liked the grouping. I planned on just trying the leg curl/RDL combo. I thought the routine was well designed and looked like a killer workout. The comment was meant as a compliment.

LOL!

I don't care if you try these workouts or some of the exercises. I've read other people's logs and have done the same thing. We all swap secrets and tailor them to our needs.

...and we're all searching for information about fitness. I spend at least an hour every day reading about bb/AAS/diet info online. If someone asks me for help, I give it - because I know how hard it is to find the right information. I've also seen Shadow help people over and over again - at no charge.

That being said - trying my leg workout (or the whole weeks workout) is different than saying "I'm going to follow the same plan you're following."

...which you've never said - so don't apologize.

 

[jenscats5]

Just passing thru to get some new ideas for a meal *other than* tuna & green beans (my good ole standby)....

 

[florencia]

 

[the-short-one]

Just passing thru to get some new ideas for a meal *other than* tuna & green beans (my good ole standby)....

yer lookin in the wrong place. my meal plans are pretty stripped down.

 

[jenscats5]

yer lookin in the wrong place. my meal plans are pretty stripped down.

So are mine, but just something different.....

 

[claire]

LOL!

I don't care if you try these workouts or some of the exercises. I've read other people's logs and have done the same thing. We all swap secrets and tailor them to our needs.

...and we're all searching for information about fitness. I spend at least an hour every day reading about bb/AAS/diet info online. If someone asks me for help, I give it - because I know how hard it is to find the right information. I've also seen Shadow help people over and over again - at no charge.

That being said - trying my leg workout (or the whole weeks workout) is different than saying "I'm going to follow the same plan you're following."

...which you've never said - so don't apologize.

Thanks Short-one I was just checking. I love getting ideas from other people's logs. Especially, food. The same stuff gets boring. Shadow is always helpful so I don't want to tick anyone off.

Claire

 

[fitness4life]

LOL!

I don't care if you try these workouts or some of the exercises. I've read other people's logs and have done the same thing. We all swap secrets and tailor them to our needs.

...and we're all searching for information about fitness. I spend at least an hour every day reading about bb/AAS/diet info online. If someone asks me for help, I give it - because I know how hard it is to find the right information. I've also seen Shadow help people over and over again - at no charge.

That being said - trying my leg workout (or the whole weeks workout) is different than saying "I'm going to follow the same plan you're following." ...which you've never said - so don't apologize.

Sorry but saying trying and going to follow is the same thing...in the end the out come is the same, just worded differently...Again, as I said before I had no idea u paid for this and I wouldn't have asked detailed questions about it. I'm going to start up a log on here I think, try and get some pointers, again, sorry

 

[the-short-one]

Sorry but saying trying and going to follow is the same thing...in the end the out come is the same, just worded differently...Again, as I said before I had no idea u paid for this and I wouldn't have asked detailed questions about it. I'm going to start up a log on here I think, try and get some pointers, again, sorry

you did know - both Shadow and I told you after you asked your initial question - and you acted rudely toward both of us.

I'll make you a deal. You stop posting in my thread, and I won't post in yours. You can't seem to take the hint, so I'm telling you straight out - take a hike.

thanks.

 

[the-short-one]

March 29, 2007

Supps:

NPP, 20mg
Winny, 3mg
GH, 2iu
Var, 7.5mg
Glucorell
PureCee
ECA stack x 3

coming off of:
T-3
A-dex

62%/22%/17% protein/carbs/fat
calories = 1499 (231g/84g/28g)

Meal One = 239 cals (48g/11g/0g)
40 grams Whey Protein Shake in 1 cup ff milk (VPX Graham Cracker, 2 scoops)
1 glucorell

Meal Two = 239 cals (24g/22g/7g)
3 egg whites
2 Whole eggs
a little less that 1/4 cup dry oats (or 3/4 of 1/4 cup. )
2 cups green beans
water

Meal Three = 214 cals (37g/6g/4g)
4 oz chicken breast
3 cups spinach with salad spritzer
water


Meal Four = 276 cals (41g/23g/2g)
40 grams casein/whey protein mix(GNC Pro Performance chocolate) in water
50 g sweet potato
50 g blueberries
1 glucorell
water

Meal Five = 207 cals (37g/4g/4g)
3 oz chicken breast
2 cups green beans
crystal light strawberry orane


Meal Six = 344 cals (50g/13g/11g)
Extended release shake 40 grams of Casein/whey protein (GNC Pro Performance PM Protein) in 6 oz ff milk & water + 1 tbsp anpb
1 PureCEE
2 Glucorell


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

AM CARDIO = HIIT

11 cycles - 1 minute high/1 low - part of this was used in adjusting the ramp and speed = 20 minutes.

5 minute warmup and 4 minute cool down.


Pm workout
Superset

seated Side Laterals And Seated Db Presses
4 Sets Of 6-8(4 Tut)
1 x 8/12lb dbs - 1 x 12/25lb dbs
1 x 8/15lb dbs - 1 x 8/30lb dbs
1 x 6/20lb dbs - 1 x 8/35lb dbs
1 x 6/20lb dbs - 1 x 6/40lb dbs

Followed By 3 Sets Of Front Plate Raises - Both Hands 25 Pound Plate 6-8(4 Tut) - If That Is Too Easy - Increase Tut To 6 On Each Rep
3 x 8/25lb plate 4tut

Followed By 3 Sets 10-12 of machine press....widest grip possible

1 x 12/30
1 x 12/40
1 x 10/50

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


I'm pretty sure every muscle in my body hurts this morning. My bum, expecially, but my pec are still sore from Monday. lol Lats, triceps, hammys, quads...

 

[the-short-one]

Thanks Short-one I was just checking. I love getting ideas from other people's logs. Especially, food. The same stuff gets boring. Shadow is always helpful so I don't want to tick anyone off.

Claire

I forgot to tell you - thanks for the info you sent me (months ago lol) on power lifting. I didn't want you to think I'd ignored your PM - I was busy and time got away from me.

thanks.

 

[the-short-one]

..so I got a PM from fitness4life telling me how rude I am. She's right - I was a little rude in my above post. I just get irritated when peole don't follow the basic rules of politeness.

If you go to a party and get in on a conversation with people you've never met - how do you act? Do you butt right in and make demands, or do you politely work your way into the group?

I vote #2, but some people just don't understand that.

Anyway, I wrote her back explaining this in my usual manner - which a lot of you know I can be blunt and to the point. I was making eggs and feeling slightly bad about this (thinking I might explain myself to her a little more gently) when I got another pm from her telling me to go fuck myself.

LOL!!

I don't feel so bad now.

Anyone else want to argue with me today?

 

[ck2006]

..so I got a PM from fitness4life telling me how rude I am. She's right - I was a little rude in my above post. I just get irritated when peole don't follow the basic rules of politeness.

If you go to a party and get in on a conversation with people you've never met - how do you act? Do you butt right in and make demands, or do you politely work your way into the group?

I vote #2, but some people just don't understand that.

Anyway, I wrote her back explaining this in my usual manner - which a lot of you know I can be blunt and to the point. I was making eggs and feeling slightly bad about this (thinking I might explain myself to her a little more gently) when I got another pm from her telling me to go fuck myself.

LOL!!



I don't feel so bad now.

Anyone else want to argue with me today?

NOT arguing with you LOL but you weren't rude at all, I thought you were actually quite polite, and if you were who cares its your log.

We thank you for sharing your experiences and motions through this whole process. My hubby and I look forward to reading your log everyday, and you motivate us to get our butts moving. Your journey's are a great read expecially for women and men who are thinking about doing a competition because your log is so detailed.

Thanks again.

 

[the-short-one]

NOT arguing with you LOL but you weren't rude at all, I thought you were actually quite polite, and if you were who cares its your log.

We thank you for sharing your experiences and motions through this whole process. My hubby and I look forward to reading your log everyday, and you motivate us to get our butts moving. Your journey's are a great read expecially for women and men who are thinking about doing a competition because your log is so detailed.

Thanks again.

maybe I've had too much coffee. lol

I also appreciate you - and everyone else who contributes to my log. all of you are in my "support group" - and I want you to know how much that means to me.

 

[ck2006]

maybe I've had too much coffee. lol

I also appreciate you - and everyone else who contributes to my log. all of you are in my "support group" - and I want you to know how much that means to me.

well shucks, yah made my day, NO more coffee for you! LOL... are we goign to get pics soon????

 

[the-short-one]

well shucks, yah made my day, NO more coffee for you! LOL... are we goign to get pics soon????

I suppose it's getting to be that time again, huh?

I'm away this weekend, so will post some progress pics on my return - along with current stats.

 

[badgergrl]

I think we have to be careful when communicating on a board like this. It's very hard to sense someone's tone through a typed post, and it's easy to mistake someone's ignorance for rudeness.
We can't expect people to understand or follow the social norms of EF or the fitness community right off the bat...but we should be able to expect some basic courtesy (ie: not telling people to go fuck themselves)

 

[superqt4u2nv]

IMHO you weren't rude at all pretty sure on your first log it said you HIRED Shadow which means you’re paying for a service. You keep the logs for communication and for encouragement. Someone wants to get more into detail on Shadows methods PM him find out what his rate is. Also big FYI but he has a basic program Shadow's plan that he posted here for FREE. I know a lot of trainers who wouldn’t want you to keep a public log on a service you paid them for says a lot about S.

 

[the-short-one]

I think we have to be careful when communicating on a board like this. It's very hard to sense someone's tone through a typed post, and it's easy to mistake someone's ignorance for rudeness.
We can't expect people to understand or follow the social norms of EF or the fitness community right off the bat...but we should be able to expect some basic courtesy (ie: not telling people to go fuck themselves)

Common courtesy is common courtesy - the rules aren't any different online than off. There is only one person who I feel is an exception to this:

You ever notice how abrupt some people come off as online? I think Shadow is one of those people. For the most part, it's his typing style - but he also has no patience with stupidity. lol It took me a while to adust to his typing style, but I caught the drift of his "no patience" thing right away.

 

[florencia]

Hi S!
Listen I don't think you were at all rude.
I STOPPED POSTING MY Shadow WORKOUTS sometime ago...It must be in my log somewhere, where I said ENOUGH PLAGERISM!!!
I think we cannnot go thru life expecting to get free lunch all the time!
If i.e. you pay for your training, why should others benefit from your $$$?
If it were right, well hey don't mind if I come get your car also...
You pay for it..I use it??? THAT CAN ONLY BE EXPLAINED (IMHO) for minors still living with their parents!
And if "lady like girl" is despective and insulting...She came to THE wrong place...
Now we know there is a third place where you see a persons (education) soul...
Mexico has a saying...
"You get to know persons at the table and on a trip..." now we know that on forums also...
She must be as dark (spirit) as her soul...
So hip hip horray for TSO and

 

[Ilk]

..so I got a PM from fitness4life telling me how rude I am. She's right - I was a little rude in my above post. I just get irritated when peole don't follow the basic rules of politeness.

If you go to a party and get in on a conversation with people you've never met - how do you act? Do you butt right in and make demands, or do you politely work your way into the group?

I vote #2, but some people just don't understand that.

Anyway, I wrote her back explaining this in my usual manner - which a lot of you know I can be blunt and to the point. I was making eggs and feeling slightly bad about this (thinking I might explain myself to her a little more gently) when I got another pm from her telling me to go fuck myself.

LOL!!

I don't feel so bad now.

Anyone else want to argue with me today?

Nothing rude about what you said....

What she said was rude... What the fuck is wrong wiith people....

Gosh!

Anyway Hi Sally!