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

[SgtSlaughter]

Niiiiice Superfly sets!!

WOOHOO! I'm off the the Olympia, ladies. I'm taking my computer! I'll post pictures.
Damn, I'm excited.

woohoo!! picssssssssssssssss!!

Have FUN!

 

[ck2006]

yahoo pictures, have a great time!

 

[florencia]

WOOHOO! I'm off the the Olympia, ladies. I'm taking my computer! I'll post pictures.


Damn, I'm excited.

Have fun!!!

 

[HiDnGoD]

Wow, I didn't realize it's the Olympia weekend already.
I gotta find some on TV tonight.

 

[the-short-one]

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. )

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.

Supps I took every day were:

1.5iu GH
4 green tea caps
2 Tri Methylean
Sesamin
PureCEE before workouts
NO-EXPLODE before workouts

 

[the-short-one]

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. right glute, WAY under, almost in my low unmentionable area. lolol it hurt.

 

[the-short-one]

10/04/06 - dang, I'm sore. forearms and everything. 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]

10/04/06 - dang, I'm sore. forearms and everything. 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

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.

 

[the-short-one]

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.
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.

 

[the-short-one]

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