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2007: The Year of the Badger


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about 2007: The Year of the Badger within the Women's Fitness (Female Bodybuilding and Training) category.

Excerpt: I can't even find my old log! :) Anyway, the new year calls for new measures. I have missed being away from EF, but I'm finally settled in at my new place and a new school, so it's time for me to get back to training seriously, and for me that includes logging consistently. I've taken about a month off really. I've gone to the gym here and there since I've moved, and my diet's been all over the place. I'm still working on finding a gym that I like and establishing a new routine, so things

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  1. #91
    Pro Bodybuilder badgergrl's Avatar
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    Re: 2007: The Year of the Badger

    I've been MIA for a few days because I'm crazy busy as this semester is coming to an end.
    Not to mention, I spent last night in the ER with a UTI. I let it go too long...oh it was painful.
    All better now.
    Did tris and quads in the gym tonight. Diet has been right on. I'm just too lazy to post it up.

  2. #92
    Pro Bodybuilder badgergrl's Avatar
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    Re: 2007: The Year of the Badger

    Diggin' up my log!
    Well, I had originally planned on competing July 14th, but my progress has been stalled (as you'll see from my pics). I have done ZERO cardio in the last two months, and diet has just been so-so.

    So, now I'm shooting for August 11th in Roakoke, VA. I've asked Shadow to help me prep for this, so here we go.......

    Stats as of 5/12/07:

    Height: 5'4.5"
    Weight: 141.8
    BF%: 22.97

    http://tinypic.com/view.php?pic=4mv4gf9

    http://tinypic.com/view.php?pic=4r92lxf

  3. #93
    The Shadow
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    Re: 2007: The Year of the Badger

    Quote Quote posted by badgergrl
    Diggin' up my log!
    Well, I had originally planned on competing July 14th, but my progress has been stalled (as you'll see from my pics). I have done ZERO cardio in the last two months, and diet has just been so-so.

    So, now I'm shooting for August 11th in Roakoke, VA. I've asked Shadow to help me prep for this, so here we go.......

    Stats as of 5/12/07:

    Height: 5'4.5"
    Weight: 141.8
    BF%: 22.97

    http://tinypic.com/view.php?pic=4mv4gf9

    http://tinypic.com/view.php?pic=4r92lxf
    Couple of initial thoughts:


    1 - you have a fantastic frame - that is a good thing
    2 - you have an even distribution of bodyfat - that is a GREAT thing


    Please (re)indicate for those who are following along if you are entering fitness, figure or bbing.

  4. #94
    Pro Bodybuilder badgergrl's Avatar
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    Re: 2007: The Year of the Badger

    Quote Quote posted by The Shadow
    Couple of initial thoughts:


    1 - you have a fantastic frame - that is a good thing
    2 - you have an even distribution of bodyfat - that is a GREAT thing


    Please (re)indicate for those who are following along if you are entering fitness, figure or bbing.
    Oh, forgot that....... Bodybuilding

  5. #95
    The Shadow
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    Re: 2007: The Year of the Badger

    Baseline Diet:


    Meal 1:
    -Protein shake........
    enough powder to cover 30 gram,s of protein....put this in 1.5 cups of nonfat/1% milk....one teaspoon creatine...same with glutamine powder
    Take vitamins as well

    Meal2:
    -Handfull(1-1.5 Oz nuts)
    -500 ml water

    Meal 3:
    -baby spinachleaves with 4-5 sliced strawberries and several bluberries....
    -low cal dressing
    -can of tuna
    -a few crackers
    -500 ml water

    Meal 4(after weights)
    -Same shake as meal one

    Meal 5
    -6 oz lean fish, chicken or beef
    -small potato(baking or sweet)
    -green veggie
    -500 ml water



    Supplements:
    Glucorell-R is the r-ala:

    ONE 200 mg ala with your two shakes and post-work out solid meal.
    100 mg of the rala per 20-30 grams of carbs.

    Creatine = 5 g (2x a day) with shake
    L-Glutamine = 5 g (2x a day) with shake

    Multi-vitamin




    I do not want to add ANY ancillaries such as fat burners, clen, Yes, etc at this point.

    The first two weeks are the most important is laying the proper foundation for the weeks to come. This involves zero-ing in on the metabolic rate sans supplemental support.



    Baseline Training:


    Monday Legs:

    Squats - 3 sets of 6-8 - 6 TUT
    Hacks - 3 sets - of 6-8 - 6 TUT
    Lunges - 2 sets 12-15
    Leg Curls - 2 sets 6-8 - 6 TUT
    Stiff deads - 3 sets of 6-8 6 TUT
    Seated Calf Raise - 4 sets 10-12 6 TUT

    Tuesday Back:

    Stiff Arm Pulldowns - 4 sets 6-8 6 TUT
    Seated Rows - over hand grip - 3 sets of 6-8 - 4 TUT
    Pulldowns to the BACK(ROPE ATTACHMENT) - 3 sets 0f 6-8 6 TUT
    Hypers - 3 sets 6-8 - 4 TUT


    Wednesday Chest:

    Incline flyes 4 Sets 12-15 reps - 4 TUT
    Incline DB Press 4 Sets 6-8 reps - 6 TUT
    Cable Crossovers 4 Sets 12 - 15 reps - 6 TUT


    Thursday Shoulders

    Side Laterals - 3 sets 12-15 reps - 6 TUT
    Upright rows - 3 sets - 8-10 reps - 4 TUT
    Machine Press - 3 sets - 6-8 reps - 6 TUT
    Front Laterals - 3 sets 10-12 Reps - 4 TUT


    Friday Arms

    Incline Curls - 4 sets 15-20 - 3 TUT
    Pushdowns - 4 sets 15-20 - 3 TUT
    Alternate Curls - 4 sets 15-20 reps - 3 TUT
    Seated Dips - 4 sets 15-20 reps 3 TUT


    ABS -- PICK TWO DAYS

    DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET

    DAY 2 - INCLINE SIT UPS - 3 SETS 12-15 6 TUT
    HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
    HANGING LEG RAISES - 3 SETS 12-15 6 TUT


    CARDIO PLAN:

    MON, WED, FRI
    HIIT cardio

    10 minute warmup

    8 CYCLES of HIIT Cardio- 30 secs on the all-out portion and 60 seconds recovery. I recommend keeping the incline at 15 degress(or higher) throughout and using the speed as the stimulus. Use 4.0 mph as the recovery interval ans run up to 8.0 mph(hold on if needed) for the 30 second all out effort.

    5-10 minute cool down.



    This is only 12 minutes of actual "cardio".........but post up if your shins begin to ache.


    BF% to be tested every 7-10 days by same technician, etc.





    The cardio outline is what our cardio plan will build from.....

  6. #96
    Pro Bodybuilder badgergrl's Avatar
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    Re: 2007: The Year of the Badger

    OK Shadow, some questions...

    Are any kind of nuts OK? I can't eat almonds.

    Are the lunges with db or bb? walking lunges??

    And for the cardio....is it OK to be doing it PWO at this point or should I be doing it in the AM on empty?
    lol at the hold on if needed!

  7. #97
    jenscats5
    Guest

    Re: 2007: The Year of the Badger

    Quote Quote posted by badgergrl
    Diggin' up my log!
    Well, I had originally planned on competing July 14th, but my progress has been stalled (as you'll see from my pics). I have done ZERO cardio in the last two months, and diet has just been so-so.

    So, now I'm shooting for August 11th in Roakoke, VA. I've asked Shadow to help me prep for this, so here we go.......

    Stats as of 5/12/07:

    Height: 5'4.5"
    Weight: 141.8
    BF%: 22.97

    http://tinypic.com/view.php?pic=4mv4gf9

    http://tinypic.com/view.php?pic=4r92lxf
    Hey there BG!! Good luck on your prep - you're in good hands!

    BTW - I'm finally catching up to you - I pressed the 50lb DBs recently!!

  8. #98
    The Shadow
    Guest

    Re: 2007: The Year of the Badger

    Quote Quote posted by badgergrl
    OK Shadow, some questions...

    Are any kind of nuts OK? I can't eat almonds.

    Are the lunges with db or bb? walking lunges??

    And for the cardio....is it OK to be doing it PWO at this point or should I be doing it in the AM on empty?
    lol at the hold on if needed!

    Yes.....cashews, peanuts(even peanut butter is fine)

    Yes - walking lunges with dbs or a bb...which ever suits you better....imo - dbs seems to help with lateral balance...kind of like a tight rope walker with his pole.

    am on empty is far superior to PWO on cardio.

    Trying to mold lifting and cardio together into one session is where a lot of competitors make their biggest mistake.

    The point of precontest trainig is to:

    1 - lose fat
    2 - build or at least maintain lbm


    you cannt accomplish BOTH of those ends in ONE session per day

  9. #99
    Banned florencia's Avatar
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    Re: 2007: The Year of the Badger

    I am in!!!

  10. #100
    Pro Bodybuilder badgergrl's Avatar
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    Re: 2007: The Year of the Badger

    Quote Quote posted by jenscats5
    Hey there BG!! Good luck on your prep - you're in good hands!

    BTW - I'm finally catching up to you - I pressed the 50lb DBs recently!!
    Hey Jens!!
    {High Five} Nice job on the 50s!

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