Savannah

[Savannah]

Gonna start keeping track on here again, seeing as I'm spending more time around the forum again.

Training has been inconsistent. Going to change that now that I have moved back home.

Wake 7:30 am (this will have to be earlier form now on again)
Coffee. thermos

Bike- 25 mins intervals

Meal 1- 4 egg whites, few small particles of yolk( I suck at pealing)
- 1/2 cup oats
- 1 tbsp flax
- Greens supp

Meal 2- Protein shake - scoop Vp2
-1 banana

Meal 3-chicken
-brown basmatti rice 1/2 cup
-3 CLA

Meal 4-chicken
-brown basmatti rice 1/2 cup

Meal 5-chicken
-steamed veggies
-1 tbsp flax

Meal 6-2 scoops Vp2-- frozen- just like icecream:p
-3 CLA

Ok, all meals were perfect. Water was good (prolly 4 L)
My legs are killing me from yesterday's move and all the heavy lifting while going up and down many flights of stairs. And tomorrow is supposed to be leg day but since today was back and I never made it to the gym, there's my answer. Tomorrow is off work so lot's to do:)

[ericg]

cool, glad you are back!!

[Allie]

:clap: Yeah! Glad to see your getting back on track

[the doc]

yippee:clap::alcoholic:

savannah is back!!!!
i love your name, i keep thinking you should be from the southeast US but your a damn k'nuk...lol

[Tryska]

*lol* doc, i thought sav was a southern belle too, when i first started coming to this board.

:clap: on starting a new journal!

[Cackerot69]

Yo. Good to see you're not sitting around feeling bad for yourself anymore...making progress :)

PS - That damn clapping dude is so gay.

[Franco]

Great to see you back on the forums

Good luck:)

[mesmall]

Welcome home Sav.:hello:

[The_Chicken_Daddy]

Nice one. Good luck Annie.

[Reinier]

:cool: :) ;) :alcoholic :angel: :p :D :drooling: :nod: :whazzup: :hump: :thumbup:

welcome back

[Savannah]

Wake- 6:30 am
Coffee, thermos
Bike -15 mins interval

Meal 1- 5 egg whites
1/2 cup spelt
2 tsp flax oil
greens, vits

Workout-Back & Bi's
1/chins 2x15
2/db rows 4x15
3/lat pull 4x15
4/straight pull down 4x15

1/preacher curls 4x15
2/EZ curls 2x15
3/ conc. curls 2x15

15 mins high int. x- trainer

Post workout -Meal 2- banana
2 scoops Vp2

Meal 3- chicken
1/2 cup rice
3CLA

Meal 4- chicken
1/2 cup rice

25 mins bike

Meal 5- chicken
broccolli
2 tsp flax oil

Meal 6- 2 scoops frozen VP2
3 CLA

[the doc]

curl jockette :p:

[Savannah]

Coffee Thermos,

Bike -25 mins intervals

Meal 1- 4 egg whites
1/2 cup oats
1tbsp flax
greens supp , vits

Meal 2 -chicken
Rice 1/2 cup

Meal 3-chicken
rice 1/2 cup
3 CLA

Workout-- Abs, Cardio (25 mins) Stretch

Meal 4- 2 scoops protewin powder
2 slices grain brad, 2 tsp f;ax (I was really hungry)

Meal 5-chicken ,
veggies
3 CLA

Meal 6 -Scoops VP2, 1 slice grain bread, 1 tbsp almond butter :O
not good for this meal
Overall diet was not strict, although my energy expenditure is increasing again and I even laid down for a nap before dinner/meal 6

[Savannah]

Waking up with an alarm clock is quite consistent again.
I'm stil;l unsure as to the set workout schedule i want to get back onto. I know I want to have a split routine to allow for more cardio time but I am not sure whether to make use of the bike here at the house which can give me a great workout, or use the cardio machines at the gym more. I'm leaning more towards riding the bike here at home for easy cardio b4 bed etc or a quite high intensity first thing in the morning and then keeping the gym for my weights and perhaps just a portion of cardio. I'll have something set by monday.

Coffee thermos
Bike 15 min high intense !
(after the AST seminar last night, it seems doing this is best. I will do it several times a day to speed up my progress though)

Meal 1- 2 slices spelt/wild rice bread (found it last night, this stuff is awesome)
2 tsp flax
5 eggwhites, 1 yolk, spinach in an omelette
Greens, vits

Meal 2- Scoop vp2
1/2 cup oats
tbsp almond butter

Meal 3- grapefruit
peice of chicken
3 CLA

Meal 4- chicken
brown rice

Meal 5- Salmon steak
broccolli

Meal 6- 4 egg whites
tsp almond butter

[Marcel]

Shoot...I have to have a super loud alarm clock or else I can't wake up!

When you do the 15 min. high intense cardio is it intervals or just straight out sprinting for 15 min or what?

How was the AST seminar? Did ya learn some new interesting stuff?

YUM almond butter! Lemme try some of that wild rice bread yo!

[Savannah]

Coffe, thermos
Bike - 15 mins increasing intensity every 2 mins.

Meal 1- 5 egg whites
1/2 cup oats
tsp flax
vits

Meal 2- chicken
1 cup brown rice
tsp flax

Meal 3- chicken, ketchup

meal 4- salmon steak
mixed veggies
tsp flax

Water today has been awful, Was too busy at work to be able to stay on top of it.

Day off training.

[heathj]

Let's see a picture! :D

[Savannah]

Can't, the only ones in my comp are too big and i dunno how to resize em


Heathj don't be so gay

[the doc]

that one of you in the car is ace ;)!

[heathj]

I am not ******* gay, homo. Send 'em to me on email :p

[Savannah]

sunday-- Was a relaxing day. My bro's b-day after just getting home from mexico. I ate cake:D tuttut

Spoke to ronan as well. He just got back from a photo shoot in Washington for a good photographer so once his pics are up I'll direct incase anyone is interested.

He's also done a shoot for Excercise for Men and was doing another one with AllAmerican guys last night. Seems as though things are picking up for him which I'm happy about.

[Reinier]

got any pics of ronan on those shoots?

[Savannah]

I'll post the link of the photographer once they are up in a few days hopefully:)

Wake-7am (restless sleep)
thermos, coffee
15 min high intensity bike

meal 1-4egg whites
1/2 cup oats
2 tsp flax oil, 1/3 yolk
greens, vits

meal 2-chicken breast
brown rice (almost a cup)

tried a new supp- EAS Betablast energy drink (basically an ECA stack drink) not too shabby imo

Weights- legs
1/ leg press 4 sets 50 reps
2/1 set walking lunges
3/2 sets seated ham curl 25-15 reps (double movement)
5 mins intense cardio

meal 3-chicken breast
brown rice ( 3/4 cup)
3 CLA
dog walk with pops -45 mind brisk:)

meal 4- roast beef
brocolli
1/2 tbsp flax

Will ride the bike for 25 mins tonight-interval course

[Cackerot69]

lower your reps slut.

And fook you alex.

;)

[chris mason]

Where have you been Sav? Nice to see you back.

[Savannah]

Thanks Chris:)

wake- 7am

Thermos, coffee
25 mins bike

Meal 1- 4 egg whites
1/2 cup oats
2 tsp flax

meal 2-chicken breast
3/4 cup brown rice

cardio- 25 mins bike again.....

meal 3- egg whites 5
3/4 brown rice

hour long walk with dog

meal 4-chicken breast
broccoli
2tsp flax

meal 5- 2 scoops protein powder

[Savannah]

wake- 6am
thermos, coffee

Bike-25 mins high intensity

meal 1-4 egg whites
1/2 cup oats
2 tsp flax
greens, vits

meal 2-Nitro tech bar :(

Betablast drink thing pre workout

Weights- biceps, chest
1/1 arm preacher curl
2/alt DB curl
3/alt. hammer curls
no, I'm not a curl jockey btw-- just have lost alot of bicep strength and shape :(
4/incline DB press
5/flat flyes
6/pec dec
5 mins high intensity stepper

meal 4- small chicken breast
couldn't stomach my rice

30 min walk

meal 5- chicken breast
1/2 cup rice

Not one of my better days
:cry:

[Alex.V]

Originally posted by Savannah


and was doing another one with AllAmerican guys last night.

That sounds like a gay porno mag.

*Feels bad sullying one of the forums he moderates.*

What are your total daily calories, Sav?

[Savannah]

Hmmm, to be honest, I don't know my daily caloric intake.
At one point i would keep track but at this point I haven't gotten that anal about the whole totals yet.
Probably should though:)

[Alex.V]

It just seems pretty low to me. :) But hey, you know your body better than anybody.

[Savannah]

yeah I think it has been a tad low the last few days.
Still unsure what the hell I'm doing :)

[Accipiter]

Weights- biceps, chest
1/1 arm preacher curl
2/alt DB curl
3/alt. hammer curls
no, I'm not a curl jockey btw-- just have lost alot of bicep strength and shape
4/incline DB press
5/flat flyes
6/pec dec
5 mins high intensity stepper


do those numbers beforehand indicate you're using machines, or the order you did them in?

[Savannah]

huh?
that was my order

[Reinier]

whats your current stats and whats your goals?

[Savannah]

wake 6amish--bad sleep on couch after my a fiasco with a mouse in my bedroom

Meal 1 - coffee
5 egg whites
1 1/2 shredded wheat
1/2 tsp flax
greens, vits

Weights-Shoulders ,Triceps
warmup 5 mins
DB shoulder press 3x 6-8 reps- 35 lbs
cable upright rows 3x 8-10 reps-80lbs
machine laterals 2x 8-10-20lbs this was weak
rear DB laterals 3x 8-1017.5 lb lbs

Shrugs 2x8-10-25lbs a side

EZ curl bar over head extensions 3x8-10-10lbs a side
Rope push downs 3x 8-10-30 lbs this seemed weak too
1 arm DB over head extension 2x 8-10-15 lbs

10 mins cardio --elliptical
2 sets crunches - 15 feet up 15 feet on floor

1/2 protein bar

meal 2- 3/4 cup brown rice
chicken breast

Bike -25 mins

meal 4- protein bar

meal 5-chicken breast
veggies ,
flax

don't like using bars but my appetite has been killed and I atleast know I'll like them

[The_Chicken_Daddy]

Nice going baby :)

[ericg]

nice training

[Savannah]

thanks guys.:)
Good Friday was a complete day of doing not much. I've been dealing, or should say trying to deal with something and it's not being easy.
I went for a long 2 hour walk in the morning with my parents and dog. Was not that briskly paced but was tiring enough.
Diet today was not good. For the last 2 days i could hardly stomach anything and then yesterday i ate alot of crap.

I'm working all day so no gym time, and I have a dinner party tonight. I don't feel like going but i know I'll eat something healthy out.

[the doc]

hang in there kiddo!

[Cackerot69]

Cheer up butter cup.

[Pup]

*in Obi-wan voice* Use the force anna :)

[Savannah]

Thanks Rob, I know I'm not on your list of favourites :)
Long weekend sorta cleared my head alittle.

Wake 5am- laid there for an hour pondering
thermos, coffee

gym- 35 mins cardio

meal 1- 4 egg whites
1 1/2 shredded wheat
1/2 tbsp flax oil
greens, vits

meal 2- mrp (was a tad late ,work got busy)

gym-legs

1/ lying hamstring curls 3 x 10-12 60-70lbs
2/ seated ham curls 4 x 8-10 80- 90 lbs

3/ leg press 3 x 15-8 180 -360 lbs
4/ leg extensions 2 x 15-12 45-60lbs
5/ 1 leg extensions 2 x 10-845-60lbs

6/ standing calf raises 3 x 15-10 160-200lbs

I just got back into some heavier training again so what I'm lifting doesn't seem to be as heavy as I once could but my strength sure has plummetted. Not so cool feeling.

Meal 3- 3/4 brown rice
can of tuna

Meal 4- turkey
broccolli
1 tsp flax oil

meal 5-

[the doc]

I just got back into some heavier training again so what I'm lifting doesn't seem to be as heavy as I once could but my strength sure has plummetted

time to start bulking girl ;)

[Pup]

Originally posted by the doc


time to start bulking girl ;)

:nod:

[Savannah]

har har

I'm sorry to say I was lifting light weights for many reps in an attempt to shall I say it??????

tone



but yea :p

Twas time to use my brains alittle

[the doc]

*gasp*

put those little pink dumbbells bown girl :)

[Cackerot69]

Originally posted by Savannah
Twas time to use my brains alittle

You mean my brains? :)

[Savannah]

cack-- stfu

wake - 5:30 am
coffee
meal 1- 2 egg whites
1 1/2 shredded wheat, 1/2 tbsp flax oil
1 scoop transform plus (protein with greens in it)
vits

GYM- Shoulders & tris
10 min cardio wrmup
1. DB shoulder press 3 x 6-8 40 lbs
2. cable upright rows 3 x 8-10 90lbs
3. db laterals 3 x 15-8 15lbs-22.5 lbs
4. bent over DB laterals 3 x 8-12 22.5-15 lbs

shrugs 2 x 10
35lbs aside

1. push downs(straight bar) 3 x 15-1060-90 lbs
2. rope push downs 3 x 8-12 60-40 lbs
3. 1 arm db overhead ext. 2 x 6 15 lbs

meal 2 - 4 egg whites
1/2 cup brown rice

meal 3 - turkey
1/2 cup brown rice

meal 5- tuna
veggies- prolly brocolli
1/2 tbsp flax oil

meal 6- 2 scoops protein powder

[Pup]

Nice work on the db shoulder presses, but on your triceps, i'd suggest doing some skulls or some heavy press, like CGBP, it'll make it so the blacksmith can forge horseshoes off your triceps :)

[The_Chicken_Daddy]

Anna if you're not squatting 405lbs by next week i'm gonna be really disappointed.

[Savannah]

As I said I would post up Ronan's photo shoot, here goes...
http://www.apollogt-studio.com/RonanD.html
Wake 5:30 am
coffee, thermos
Bike 25 mins intervals

meal 1- transform plus (greens +protein powder)
1/2 cup spelt, tsp flax oil
vits

meal 2- 5 egg whites
1/2 cup oats, tsp flax oil

gym--20 mins- intervals on x-trainer
abs

meal 3- 3/4 cup brown rice
chicken

meal 4- broccolli
egg whites

meal 5- dunno yet

[The_Chicken_Daddy]

What's going on with his eyebrows in the bottom right pic?!

[IceRgrrl]

Way to get back into it, Savannah. Keep up the good work :)

[Maki Riddington]

How bout some pics?:angel:

[Mystic Eric]

Watch it Maki, you're practically married tuttut

That being said, Ya, how about some pics savvy? You're beautiful :angel:

[Savannah]

I tried posting one but I don't know how to resize it.
And until I'm feeling better about my physique I won't be taking anymore pics:p
How's about you guys show some pics?

Wake- 6am -shitty sleep
thermos ,coffee
Gym- chest
1.flat db press wrmup the 3 sets 8, 10, 15 reps47.5lbs-30lbs
2.incl. db press 3 sets 10,8,6 reps 30lbs-40lbs
3.seated press 3 sets 10-12 reps25-45 lbs aside
4.flat db flyes 3 sets 12-15 reps 22.5lbs-25 lbs

cardio-25 min bike

meal 1 - 1 1/2 shredded wheat
1 tbsp flax oil
5 egg whites
greens, vits

meal 2 - 5 egg whites
small potato

meal 3 - 100 g chicken tit
4 rice cakes

meal 4 - can tuna
small potato

meal 5 - 5 egg whites
broccolli

[Mystic Eric]

I'll show some pics as soon as that damn maki trains with me and let's me use his digital cam.

[PowerManDL]

I'll put up a nude shot if you do.

(That was directed at Sav, not Eric, to clear up any possible confusion)

[Savannah]

Originally posted by PowerManDL
I'll put up a nude shot if you do.

(That was directed at Sav, not Eric, to clear up any possible confusion)

been there, done that ;)

[Savannah]

wake 6am
thermos ,coffee

meal 1 - 5 egg whites,
1 1/2 shredded wheat, 1 tsp flax
vits, greens

GYM-Back ,and biceps
1. parallel grip pull downs 3 sets 10-12 60-80lbs
2. 1 arm db rows 3 sets 10, 15, 20 35-22.5 lbs
3. front pull downs 3 sets 8-10 80-60 lbs

1. preacher curls 3 sets 10-1210lbs aside :( felt sucky
2. 1 arm preacher curls 3 sets 12-1515lbs
3. hammer curls 2 sets 12-1515lbs again :( sucky

10 mins cardio

I feel under the weather energy wise today so I might go back later for more cardio-- not sure

meal 2- 1/2 cup brown rice
chicken
tsp olive oil

meal 3- same as meal 2

meal 4




meal 5

[Savannah]

Saturday --rest day:)-- ate good

Sunday wake - what i thought was 7am but turned out to be 8am :swear:

coffee ,thermos
GYM-35 mins x-trainer -- I kicked the x trainer's ass:p

meal 1- 4 egg whites
1/2 cup oats
tsp flax
vits, greens

meal 2- chicken
rice

meal 3- chicken ,
rice


meal -4 tuna, veggies

meal 5- protein shake

something like that

[The_Chicken_Daddy]

have you tried HIIT nana?

[Savannah]

I slept in this morning, sorta by choice.
Been a good day none the less.
meal 1- 4 egg whites, 1 yolk
1.5 shredded wheat
1 tsp flax

meal 2- bar

meal 3 - chicken
2 slice grain bread

meal 4- chicken
veggies

meal 5 - protein powder

[Savannah]

wake- 7am
coffee, thermos

meal 1 - 4 egg whites
1.5 shredded wheat
tsp flax
greens, vits

gym- step class (was gay but good workout)
Legs- wrmup- 2 sets 10 then 6--45lbs aside- 80 lbs asdie
1 leg press- 2 sets 12 then 10 --90lbs-180lbs
stdl- 2 sets 12 then 10-- 25lbs-35lbs aside
standing ham curls- 2 sets 12 then 8--30-40lbs
leg extensions- 2 sets 12 then 8--75-105lbs
seated calf raises- 2 sets 12 then 10--90lbs

[Savannah]

wake - 6am -- meeting superwoman at 7am to train:)
coffee, thermos
We decided to do a BFL style workout -- no flames or else!
GYM-chest
flat bench press-warmup
1 set 5 reps - 45 aside!
12-10-8-6-12 rep pyramid- 20lbs aside-35lbs aside
1 set 12 reps incline DB press

Shoulders
12-10-8-6-12
side DB lateral 5lbs -15lbs ick this was lame
1 set 12 reps bent over DB laterals 15lbs

Back
12-10-8-6-12
seated hammerstrength row 25lbs-70lbs aside
1 set 12 reps lat pulldown to front 70lbs

Triceps
12-10-8-6-12
dips assisted
1 set push downs 40lbs 12 reps

Biceps
12-10-8-6-12
EZ bar curls 20lbs-60lbs
1 set 12 reps DB alt curls 20 lbs

meal 1- 4 egg whites
1.5 shredded wheat
tsp flax
greens, vits

meal 2- 1/2 cup brown rice
chicken

meal 3- 1/2 cup brown rice
chicken

meal 4- tuna
1/2 cup brown rice

meal 5- salad
tuna
2 tsp flax oil

[ericg]

Not a flame, but what exactly is the BFL workout? I have heard of the program, but I thought it was all about diet? Why are you switching things up? Enlighten me ;)

[Maki Riddington]

Body For Life by Bill Philips, he's a world renowned exercise guru who made EAS what it is today.

[Savannah]

ericg--I like to switch things up a bit plus I'm not exactly set on a program which I'm sticking to as far as my weight training goes right now.
I thought my friend was still doing the body for life program so I thought I'd give it a go but turns out sh'e not doing it anymore so I don't know why we did it then:p perhaps we were both still not awake!

[Pup]

Nice work anna, way to work those "pecs" ;)

[Savannah]

wake- 8am--tired i guess

meal 1- 1/2 oats
protein powder
tsp flax
vits,greens

GYM-Back and Bi's
Hammer str. Lat pull 12-6 -45lbs aside- 90lbs aside
seated row 12-6 - 60lbs-90lbs
str. bar pull downs 12-6 - 60lbs- 90lbs
1 arm DB row 12-8 - 40lbs-55lbs

cardio -15 min elliptical

meal 2- 1/2 cup brown rice
chicken breast
tsp flax

meal 3 - 1/2 cup brown rice
tuna
nofat mayo

meal 4 - chicken breast
broccolli
tsp flax

meal 6-

[Savannah]

wake - 6:50am :swear: I gotta be getting up earlier

coffee, thermos
bike- 15 mins

meal 1- 1/2 cup oats
protein powder
grrens, vits

GYM-LEGS:)
wrmup set squats no weight
2 sets 8-10 reps- 45lbs aside
standing 1 leg ham curls 1 set 12 reps - 40lbs
drop set 8 then 12 reps - 60-30 lbs
lunges with DB 2 sets 10 reps a side- 35 lbs db
st. calf raises 3 sets 12-8 reps - 200 -300 lbs

Triceps
DB overhead press wrmp 15 reps - 25lb db
2 sets 10-8 reps- 35-40lbs
1 arm cable push downs drop set (4,6,8) - 30- 10lbs

meal 2 - nitro tech bar
apple -- poor planning day til I get off work:p

[Cackerot69]

Have your arteries fell off yet? It's been like 3 years of coffee and thermos.

Nice squat tho :)

[Savannah]

yeah I admit I got a bit of a liking for any ECA , 10-4

[Savannah]

wake 6:40 am

bike - 30 mins

meal 1- met-rx shake with greens and 1/2 banana

gym- Shoulders, bi, tris
seated DB press-3 x 6-12- 40lbs-25lbs
machine rear delts 3 x 6-12 - 90lbs-60lbs
db laterals 3 x 6-12 - 25lbs-12.5lbs
alt. DB curls 3 x 6-12 - 30lbs-2olbs
tricep pressdowns (rope) 3 x 6-12- 90-60lbs
1 arm preacher db curl 2 sets 10-8- 20-25lbs

meal 2- 4 egg whites
1/2 cup oats
2 tsp flax oil

meal 3- nitro tech bar

meal 4- MRP- SND brand :)

meal 5- turkey, veggies
1/3 cup rice

meal 6- ? dunno yet


Called to wish Ronan happy birthday : status :single

[Pup]

30lb dumbell curls, holy ****, you got some guns girlie :cool:

[Savannah]

wake- 7am
bike - 15 mins hard
meal 1- 5 egg whites
1.5 shredded wheat
2 tsp flax
greens, vits

GYM- Did a 60 min step class, and my god I was dead! I can't believe I used to teach 2 of these back to back :o
hams- 3 sets sldl
lying ham curls

3 sets lat pulldowns
seated rows

2 sets seated calves

meal 2 - 1 cup rice
5 egg whites

meal 3 - mrp

meal 4 - turkey stir fry

meal -?

[Savannah]

Looks like I've been slacking eh?

Well not really but I have been as far as updating this thing.

Met up with an old BB friend who put me together a program to get my focus back.

day 1 - chest
day-2 back
day 3- shoulders
day 4- arms
day 5 legs
25 mins cardio 6 days a week

diet is pretty basic and bland

1- 200g egg whites
1 shredded wheat

2- tuna (not quite a whole can
3-4 rice cakes

3-2.5 ounces chicken
1/2 cup rice

4-fish
yam

5-protein shake

6-protein shake

[Celestial]

DO you ever get sick of egg whites? My problem is I get sick of things tooo fast:(

[Savannah]

Originally posted by Celestial
DO you ever get sick of egg whites? My problem is I get sick of things tooo fast:(

Hmmmm. No, I can't say I really do ever get sick of egg whites, especially since I use them only in my first meal all the time. They fill me up nicely but only when I hard boil them and eat em one at a time it seems.

[Celestial]

Hmm I will try just eating them for one meal or seomthing.:)

[Pup]

The diet looks on point anna, good work :)

[Celestial]

Originally posted by just_a_pup
The diet looks on point anna, good work :) I know she is doing damn good!!
When did you get into Body Building anna?

[Cackerot69]

Get back to work.

[the doc]

so are you getting stronger?

[Savannah]

I'm lazy at keeping this thing going, what can I say?
I've been working out 5 days outta the week but still haven't fallen into a consistent training program.
The one my ex put together for me I decided was poo so I was just doing my own thing like usual.

did 45 mins cardio today on the stairmast but I totally need some new tunes to listen to I think.

Diet
meal 1- 4 egg whites, 1/3 uncooked cup oats, 1tsp flax oil

meal 2- @100grams chicken tit, 1/2 cup uncooked rice

meal 3 ?
meal 4 ?
meal 5 ?

try to do my legs tonight later :/

[ElPietro]

Don't make me drive out there young lady...get yerself in gear! It doesn't count if it doesn't reach your journal!

[Reinier]

the pics ive seen of you you were in great shape. have you lost much?? pleaz dont let your past hard work fade away and get to it.... theres already such a short of fit females

[The_Chicken_Daddy]

Anna's a fox. She needs a little motivation.

I suggest that anyone who reads this should bump it to the top everytime. Give her a good kick up the ass! :)

[the doc]

*kicks her ass*

get squattin' woman!

and yes you are a fox, no doubt!

[Pup]

Anna=mega ace :)

[Maki Riddington]

Bump for supa Sav.

[Savannah]

Awwww this was awesome to come home to !!
Thanks guys, you are the best!

I did some legs tonight:)
Got no dead treads though:p

[the doc]

squat baby, squat!

:strong:

[Pup]

*ponders image of anna's squatters ass* :drooling:

[Maki Riddington]

Haha, what a vision eh?
Like I would know though.:mad:

[Savannah]

Cardio -40 mins x-trainer
that was it for working out today.

Meal 1- 4 egg whites , 1/2 cup uncooked oats, flax seeds
meal 2-100g chicken , 1 cup cooked rice
meal 3- protein shake
meal 4- protein shake
meal 5-100g chicken boob, veggies, flax oil

overall good day I'd say
Need to get to bed b4 12 :/

[Savannah]

Hahah btw I just saw the squatter's ass comment!
Pup tuttut
although I am proud to sport a semi squatter's ass

[the doc]

Originally posted by the doc
squat baby, squat!

:strong:

Squat :strong:

[The_Chicken_Daddy]

Keep this at the top baby! :D

[Savannah]

Gotta rethink for a second.....
Thursday was a cardio only day as I wanted to watch the season finale of ER and am glad I did --it was awesome!
so thursday was 45 mins stairmaster

all meals were clean and good.

Friday--am-- 20 mins did some chest and then 20 mins cardio
meal 1- 4 egg whites, 1.2 cup oats, with flax seeds in it
meal 2- protein shake
meal 3- myoplex mrp
meal 4- 4 egg whites,,, pickles
meal 5- chicken , veggies, flax oil

did some triceps and 15 more mins of cardio in the pm too:)

things are looking up for me again :)
Also I am going to be lifting like a guy for awhile cause I am convinced any pansy type lifting is absolutely useless!
So HEAVY and HARD it shall be.
I'll think of some goals this week end.

[the doc]

things are looking up for me again
Also I am going to be lifting like a guy for awhile cause I am convinced any pansy type lifting is absolutely useless!
So HEAVY and HARD it shall be.
I'll think of some goals this week end.

woohoo!!! :dj:

tear it up girl!!!
:strong:

[Pup]

Woo hoo...that's what i'm talkin about :)

[Savannah]

Yesterday was a holidayhere so I just went in and did some cardio for about 30 mins.


May 21st
10 min warmup stepmill
all excerices 8-12 rep range 3 sets of each
chest- flat bench (hammer str machine-- 70lbs aside)
incline DB 35-45lb db
seated press (hammer str.-- 45lbs aside)
flat db flyes 25-30 lb db

cardio -15 max-ot cardio

meal 1- 4 egg whites , 1/2 cup oats, tsp flax seeds
meal 2- MRP
meal 3- chicken breast, veggies, 1tsp flax oil
meal 4- tuna, salad, 1 tsp flax oil
meal 5- shake

tonight is more cardio and biceps....

[Savannah]

Today was a cardio only day for me.
10 min stepper 15 mins x-trainer 5 mins stepmill

meal 1- 4 egg whites, 1/2 cup oats, flax seeeds
meal 2- mrp
meal 3- chcien , veggies, flax oil
meal 4- protein shake
meal 5- protein shake

WAs along day, I screwed up my work schedule and it made for a bit of stress but oh well.
Met Pietro too which was cool!
Gotta love meeting people you know over the net only.

[The_Chicken_Daddy]

Is he as ugly as Icer says he is? ;)

[ElPietro]

Originally posted by The_Chicken_Daddy
Is he as ugly as Icer says he is? ;)

Haha...it was funny...when I walked in she was like, "Oh you have the perfect physique to try out all our new thermogenic fat metabolising products!"

:cry:

[the doc]

LMAO!!

[beercan]

Originally posted by ElPietro


Haha...it was funny...when I walked in she was like, "Oh you have the perfect face to try out all our new thermogenic ugly metabolising products!"

:cry:

[ElPietro]

haha...good one 'can :mad:

...just think...we could solve all your problems with a set of platform shoes! :D

[Savannah]

Was a good day
meal 1- 4 egg whites, 1/2 cups oats, flax seeds
meal 2- chicken , veggies, flax oil
meal 3-MRP
meal 4- chicken , veggies, cucumber, flax oil
meal 5- met-rx shake

workout
Shoulders
1/ hammer strenght press 3 sets 8-10 45 aside
2/ alt front db raise 3 sets 8-10 20-25 lb dbs
3/ machine laterals 3 sets 8-10 50 lbs
4/ rear delts 3 sets 6-8 70-80 lbs

cardio - 25 mins

that's it

[the doc]

savanna if your goal is to lift maximumweights and gain strength then perhaps you might want to experiment in the lower rep range

[Savannah]

this is a lower rep range for me Doc!!!!!!!!!!!
Gonna meet up with a new ace trainer at my gym and get some ideas from him.

[Pup]

Doc, due to some advice she got from a dumbass, she was doing up to 50 reps for a particular exercise :swear:

[ElPietro]

Hopefully this trainer doesn't wear cutoff jeans and pee sitting down!

Why not try the 6-8 rep range...i'm sure you'd find your strength shoot up much faster...or at least try that rep range on your first set and then drop the weight for more reps if you want.

[Savannah]

he also saw a UFO once......... :rolleyes:
and I'd like to add, peeing sitting down is much cleaner but maybe just depends on the pisser?

[the doc]

Originally posted by ElPietro
Hopefully this trainer doesn't wear cutoff jeans and pee sitting down!

Why not try the 6-8 rep range...i'm sure you'd find your strength shoot up much faster...or at least try that rep range on your first set and then drop the weight for more reps if you want.

:withstupi

[Savannah]

Monday Morning!!!!!! AAAAAHHHHHHHHHH!!!!!
I think I slept like 20 hours yesterday , musta needed it though and I feel great today even though I slept through going into the gym this morning :p

So I'm thinking about some lifting goals and what all is attainable etc.
I know one goal for sure I'm after is being able to squat 2 plates a side. Right now doing the one plate aside is pretty easy for 10 reps so i think 2 plates is a good goal.

I'm not too sure about some upper body lifts though.

[Pup]

*waits till anna starts squatting 3 plates* *taps foot impatiently*

[the doc]

so are you ready to eat to sustain these strength goals?


also that would be a 225 squat at 2 plates/ side-fooking awesome!

just be sure to do full squats (at least to parallel if not lower)

[Savannah]

Leg Day:)

no squats today:p

Did 2-3 sets per exercise kept it between 6-8 reps after a warm up set of 12-15

1. leg press - 450lbs
2. lunges on the smith - 155lbs ? I dunno the bar weighs 85 and i put on 35 aside :confused:
3. seated ham curls - 90lbs
4. lying 1 leg curl - 60lbs could only get 5 though
5. seated calf raise - 100 lbs

cardio -20 mins
I am spent :whazzup:

m1- 4 egg whites, 1 yolk, 1/4 cup oats, flax seeds
m2- chicken and veggies
m3- mrp
m4- chicken and veggies
m5- ?
m6-?

[ElPietro]

Jeezus H. Christ...450 on leg press!!!???

Bad girl for skipping squats though. tuttut

[Chris Rodgers]

The bar on the smith weighs 85 lbs??? WTF kinda smith do they have there? Most Smith machines in commercial gyms are counter-balanced so the bar weighs nothing.


Good job on the leg press and good luck wit da squats!!

[Savannah]

Originally posted by LATMAN
The bar on the smith weighs 85 lbs??? WTF kinda smith do they have there? Most Smith machines in commercial gyms are counter-balanced so the bar weighs nothing.




Haha it's an old skool smith machine from waaaaaaaaaayback!
It rules!

[Reinier]

nah man my smith weighs 44 lbs just like all barbs here

(this is europe, standardized at 20 kigs)

[Savannah]

I had yet again another great workout this morning!
reps kept between 6-8 , 2-3 sets each exercise.

CHEST
1. Incline db press - 55lb dbs
2. seated hammer press - 45lbs a side then a drop set
3. flat db flyes - 35lbs dbs
4. pec deck - 90 lbs

TRICEPS
1. overhead db - 50lbs
2. rope press down - 70 lbs

cardio -25 mins total 10 pre, then 15 post.

hotties- 1

m1- lean body mrp
-greens
m2- 5 egg whites, 1 yolk, 1/4 cup oats, 1 tsp udos oil
m3- tuna, veggies, tsp udos oil
m4- tuna,veggies, tsp udos oil
m5- shake of some sort ?
m6- ?

[Allie]

Originally posted by Savannah
I had yet again another great workout this morning!

hotties- 1

Thats it :rolleyes: LOL Come on Sav thats got to improve ;)

[Savannah]

Lol! At 6 am I'm surprised to see even 1!

[Savannah]

I am sore.......
:)
Again 1 warmup set , then 2 hard &heavy 6-8 reps
1. chins- on assisted machine -- yep I'm a fat ass here
2. hammer strength row - 70 lbs a side
3. narrow grip pull downs - 110lbs
4. DB pull overs - 50 lb DB

Biceps
1. alt DB curls- drop sets 35-lb-25lb

Gonna hit my bi's and tri's on sunday I think again so I didn't do much on either part this week

cardio- 15 mins x-trainer, 10 mins stepper Bah!

Ooh! forgot to add in the same hottie!!

m1-mrp
m2-5 egg whites,1 yolk, 1/4 oats, flax seeds
m3- chicken, veggies
m3- beef, veggies
m4- shake
m5-?

[Savannah]

I'm really glad it's Friday as my body is looking forward to tomorrow's rest day....

Shoulders
2-3 sets 6-8 per exercise

1.side laterals with Db's - 25 lbers
2.DB press - 40 lbers
3.rear delt machine - 90 lbs
4.upright rows - BB 60lbs

Cardio -20 mins split up into 10 mins pre and post weights.

M1- MRP
M2- 5 egg whites, 1 yolk, 1/4 cup oats, flax seed
M3- chciken , veggies
M4- beef, veggies
M5- shake
M6??

I had a meeting with a new personal trainer yesterday and it went well. I will probably start to work with him over the next few weeks.

[Pup]

nice side laterals, dem delts of yours are gonna be capped off quite nicely :)

[Savannah]

Saturday was a day of rest and I work all day so it works nicely.
M1- 4 egg whites, 1 yolk, 2 slices rye bread, 2 tsp udos oil
M2- low carb mrp
M3- chicken, veggies, tsp udos
M4- chicken, veggies, tsp udos
M5- chicken breast with some tomato -y sauce

good day I suppose, but was tired from being up too late friday night.

Sunday
Cardio- total 35 mins done on several machines
Calves 2 sets each 8-10 reps
1. standing 300lbs
2. seated 100lbs
3. shin balster thing 25 lbs

M1- 5 egg whites, 1/4 oats, flax seeds, 1 yolk
M2- mrp
M3- chicken, veggies, udos
M4- ick , I am going to dinner with an ex
M5- ?
M6-?

[Allie]

*Admires Sav's motivation*

I did get a laugh out of meal 4. YOu don't seem to thrilled to have dinner with your ex. Smile, be charming, and pretend to enjoy yourself :)

[Savannah]

Just Gotta say........ unbelievable!:eek: my ex stood me up yet again.... this is the same dude that stood me to go watch the pro show 2 weeks ago. For someone that just recently asked if we could get back together, he's doing one hell of a job convincing me.

anyways....

LEGS
2-3 sets per exercise, 6-8 reps

1. Squats - 135lbs new pb - 175lbs for 4 reps
2. sldl on hammer strength - 180lbs
3. 1 legged leg press - 230lbs
4. lying ham curls -- drop set then 80lbs
5. leg extensions - 120 lbs

2 sets back ext. and ab crunches of 15

SWEET!

[The_Chicken_Daddy]

:eek:

I can't believe he stood you up.

If it was me i'd be there like...a night in advance, keeping the seats warm...

[Pup]

Nice squat chica...:)

I can't believe he did it again, that boy has got to go :swear:

[ElPietro]

Looks like your training is going really well. Strength is very impressive.

I've met you and I don't see how you would have problems meeting guys, so why not quit wasting time on the fools that don't realize how gay they are...

[Maki Riddington]

Your ex is a goof ball based on what you just said.
Btw, your strength is excellent, I as well admire your diet and how dedicated you are. No wonder your physique is nice.

[the doc]

Originally posted by Savannah
Just Gotta say........ unbelievable!:eek: my ex stood me up yet again.... this is the same dude that stood me to go watch the pro show 2 weeks ago. For someone that just recently asked if we could get back together, he's doing one hell of a job convincing me.

anyways....

LEGS
2-3 sets per exercise, 6-8 reps

1. Squats - 135lbs new pb - 175lbs for 4 reps
2. sldl on hammer strength - 180lbs
3. 1 legged leg press - 230lbs
4. lying ham curls -- drop set then 80lbs
5. leg extensions - 120 lbs

2 sets back ext. and ab crunches of 15

SWEET!

Fuk yea woman!
now that's what i'm talkin' about ! :strong:

volume is a bit high though. If you exer stop progressing perhaps drop the curls and extensions. GOing past failure on the leg press and hammer strength sldl should leave you crying for mercy from our dear lord

[Savannah]

Originally posted by Maki Riddington
Your ex is a goof ball based on what you just said.
Btw, your strength is excellent, I as well admire your diet and how dedicated you are. No wonder your physique is nice.

Thanks but I neglected to list all the crap I ate as my cheat day last night:D

And thanks El P and chigs, and Rob and Doc :)

I'm meeting up again with a new trainer tomorrow so my program will be changing for the better soon!

[Savannah]

Leg's weren't overly sore yet this morning but are getting more so now...

Chest- 6-8 reps, 2-3 sets (btw Rob, I'm combining the poundages now) :D
1.incline db press - 110lbs got 7 this time with the 55ers but alas only for one set
2.flat hammer strength bench - 140 lbs
3.incline db flyes - 70lbs
4. pec dec - 100 lbs

cardio -25 mins elliptical machine

I'm going to look at cars today so I'm pretty excited!
details to follow........................

[Solar Powered]

I know you've probably heard it before, but don't gauge a good workout by how sore you are a day or two afterwards.

Stu :D

[Savannah]

I ate like a moron today :(

This is the car i think I'll be getting though .
http://www.gmcanada.com/english/vehicles/pontiac/grandam/grna_overview.html

[the doc]

i hate it when that happens :(

[chris mason]

Nice strength Sav!

[Savannah]

I took today off because I've noticed that since I've been lifting heavier poundages, my joints are feeling it as well as my muscles so perhaps "off" days will have to be scheduled more often.
I think my big cheat day yesterday was more hormonally induced .
This is my prime point in my hatred of the depo shot. I've been off it for a few months now and in the last 5 weeks I've had a period 3 times so needless to say something is fuckt up in my system.
Anyways, today my eating is back on track sort of but I'm kinda just doing protein shakes. I was finally starting to make progress and i'm really mad that I let myself slip that badly yesterday. Hopefully it won't make much of a difference. Maybe I'll do some cardio tonight as an extra bonus?
The new trainer I was thinking about working with is kinda making me re think things. He keeps referring to his training partner as "Princess" and it kinda gives me the heebee geebees. :confused:

Ah well tomorrow is back day so I will be back in action .
And yes I still think men in general kinda suck.:cry:

[The_Chicken_Daddy]

Originally posted by Savannah

And yes I still think men in general kinda suck.:cry:

No you don't. Only certain ones. :)

[the doc]

ditch the trainer. You'll probably get much better and more sound advice from those at this site

and you'll have many more $$$ in your wallet :)

Definitely up your recovery time with these heavier weights.

And for sure you dont think i suck, we barely know each other :D

[Savannah]

Ok I feel bad for saying that , so I will correct myself, all the men in MY day to day life seem to suck! :)

You guys on the other hand RULE!

[the doc]

you rule also girl

be proud and lift heavy :strong:

[kimpy225]

hi anna :)
:strong:

[Pup]

hey doc, i'm trying to convince anna to powerlift :)

[PowerManDL]

She'd be great at it

[Savannah]

mmmmmmmmmmm powerlifting???? :angel:

I feel like crapola this morning. Seriously hormonal probs right now.

Back
2-3 sets 0f 6-8 reps
1. chins as many as possible by myself which was only 4
2. lat pulldown - 130lbs
3. seated cable rows - 130lbs
4. straight arm pull down to front - 60 lbs
5. 1 arm DB row - 55 lbs

Cardio - 25 mins total

all I feel like doing is this:swear: and then this:burger: and then this again :swear: aaaaarrrrgggghhhhh

[Pup]

Easy young grasshopper, you must master your hormones, use the Ninja within, it will guide you :ninja:

[the doc]

powerlifting eh?

She does seem to have great potential

"the force is strong in this one"

as for :swear: channel this energy into the iron my young powerlifting apprentice ;)

[IceRgrrl]

Originally posted by Savannah

This is my prime point in my hatred of the depo shot. I've been off it for a few months now and in the last 5 weeks I've had a period 3 times so needless to say something is fuckt up in my system.


Hey Sav, I'm right there with ya...I'm not even on any hormones, but my system has been totally screwed up for about 3 months now...my cycle disappeared for about 6 or 7 weeks, and lately it's been every two weeks! Needless to say, I'm getting very annoyed...my doctor thinks it's stress and overexercise. Bleh.

(Sorry if this is TMI for you guys...:p )

Hope you feel better, Sav...keep up the good work in the gym! :)

[the doc]

i love hearing about hormones, periods, and shedding of tissue/fluid

Icerrr my recommendation is for 1 cc of test ester/week for the next 8 weeks and see what that does for your cycle:eek:

[IceRgrrl]

Heh...I would hate to imagine what that would do...:p

[ElPietro]

I recommend one shot of ElPietro. ;)

[the doc]

nice one EP ...lol

[The_Chicken_Daddy]

Originally posted by the doc
i love hearing about hormones, periods, and shedding of tissue/fluid


You need therapy.

[Savannah]

well, to recap, I did hire that personal trainer, and after 2 sessions i know he was worth it.:)

Today was legs and holy cow!!!!!! ;)
6 working sets with 1-2 warm up sets of each exercise
last set was all out effort of 6-8 reps

1.leg extensions (pre exhuast) - 90lbs
2.leg press- 540lbs :eek: aye carumba ..... I saw stars and took awhile to recover after nearly losing meal 1
3.lunges - 35lbs aside this was weak due to still recovering
4.ham curls (pre exuast) 80lbs maybe?? not positive
5.stdl - 45 lbs aside but my cns was shot at this point and was deterring me
6.1 leg hams standing - 30 kg's?? dunno but it was enough

I still can't get over how much I exerted myself on leg press so it blows my mind how sometimes I think I'm pushing myself, but obviously not nearly to my capacity.

This trainer rules, and soon i'll have a diet set out. All I know is that it'll be @1800 cals being in a 450 cal deficit.

M1- mrp
M2- 2 slices rye bread, 4 egg whites, 1 tbsp natty P/B
M3- chicken , veggies, udos
M4- chicken, veggies, udos
M5- chicken, spinach, 1 egg, bacon bits (ACE)
M6- designer RTD - not too shabby

15 mins MAX-OT cardio on bike

Back in action I am yet again:)
And I am thinking that men are not too shabby again either:p

[the doc]

Originally posted by Savannah
well, to recap, I did hire that personal trainer, and after 2 sessions i know he was worth it.:)

Today was legs and holy cow!!!!!! ;)
6 working sets with 1-2 warm up sets of each exercise
last set was all out effort of 6-8 reps

1.leg extensions (pre exhuast) - 90lbs
2.leg press- 540lbs :eek: aye carumba ..... I saw stars and took awhile to recover after nearly losing meal 1
3.lunges - 35lbs aside this was weak due to still recovering
4.ham curls (pre exuast) 80lbs maybe?? not positive
5.stdl - 45 lbs aside but my cns was shot at this point and was deterring me
6.1 leg hams standing - 30 kg's?? dunno but it was enough

I still can't get over how much I exerted myself on leg press so it blows my mind how sometimes I think I'm pushing myself, but obviously not nearly to my capacity.

fuking nice strength woman!!! :strong:
very true about what you said about not pushing ourselves. The mind sometimes psyches me out of thinking i can do a lift, and if the mind thinks i cant, then there's no way i can



This trainer rules, and soon i'll have a diet set out. All I know is that it'll be @1800 cals being in a 450 cal deficit.

M1- mrp
M2- 2 slices rye bread, 4 egg whites, 1 tbsp natty P/B
M3- chicken , veggies, udos
M4- chicken, veggies, udos
M5- chicken, spinach, 1 egg, bacon bits (ACE)
M6- designer RTD - not too shabby

15 mins MAX-OT cardio on bike

what is max-ot cardio? :scratch:



Back in action I am yet again:)
And I am thinking that men are not too shabby again either:p
my telephone number is...
heh heh ;)

[Savannah]

MAX-OT cardio is going pretty much as hard as you can for about 15 mins or so
Thanks doc:)

[the doc]

just to let you know that 540 matches my leg press from a week or two ago, and i was seeing stars also!\


way to go!

[Savannah]

Back Day- again my first back session with trainer Bill:)

1. nautilus pullover - 50 lbs
2.HS lat pull - 110lbs
3.HS iso row - 70 lbs
4.BB bent over rows - 55lbs
5.extensions with weighted bar

This was a different sort of back workout for me where the poundages maybe dropped on some things yet I actually got a pump in my back and learned some new techniques.

More to follow just wanted to get this written out b4 I forgot anything :s

[The_Chicken_Daddy]

Originally posted by Savannah
after nearly losing meal 1

From which end?

[Relentless]

Originally posted by Savannah
leg press- 540lbs :eek: aye carumba ..... I saw stars and took awhile to recover after nearly losing meal 1

Killer lift, Sav. That's a non-trivial weight. ;)

Actually, you seem to be doing some damn good weights on a lot of stuff! Impressive!

Anyway, I'm intruding into your journal to offer a bit of advice; I too have the problem with stars/floaties in my vision when I do heavy leg press; I can make most of it go away by hyperventilating a bit before I lift and then making sure I keep a good exhalation on the push for the press. I still get 'em occasionally when I do sets at 810, but it's much better now.

Cal

P.S. I will probably be in Waterloo a little later this month; I'll definitely be having lunch at Curry in a Hurry and visiting Sammy; I'll make a point of stopping by your work if I can (I need to buy another bucket of protein soon anyway) -- which of the strip malls in the University Shops Plaza is it in?

[Savannah]

Cal, that'd be cool, I usually work all weekend now so I'll be there!

It's in the last row of strips , the same as the Pita Factory, just 2 down from it actually:)

We really need to get some sorta award here for the member who's met the most members from wbb :p I'm getting up there I think:)

[Savannah]

Today is a cardio only day so I went in early to get it outta the way. I'm working all day today so who the hell would want to do it after being on their feet all day?
I did manage to get in a solid 30 mins od interval training last night on the x-trainer.
My pyramiding is as such now for an interval style cardio workout.
5 min warmup
20 mins of 2 min intervals- 2 hard so that by the 1.5 min mark I'm dying then 2 min to recover
5 min cool down

This morning's cardio however was strictly at a steady pace. I feel like I'm odd when ever i look at others and see that they are maybe sweating alittle bit, meanwhile i am covered in it, but I guess it's just my body?

I feel sore and tired but am looking forward to delts tomorrow with the new trainer. Then finishing up with arms on friday.

My diet has been nice and consistent all week , yesterday looking as such
M1- 1/3 cup oats, 1 scoop mrp, tbsp natty p/b
M2- Myoplex
M3- 4 egg whites, 1 yolk, lettuce, bacon bits, udos
M4- turkey breast, veggies, udos
M5- Low carb mrp

Today I am outta good food so some supps will be needed unless I want tuna all day ...... um NOT!

M1- mrp
M2- 4 egg whites, 1/2 cup oats, tbsp
M3- tuna , Veggies
M4- protein shake, veggies udos
M5- beef hopefully and some vegies?

ooooohh and as an after thought!
hotties - 2!!!!!!!! 2 hotties at 6am ! nice:)

[Relentless]

Originally posted by Savannah
This morning's cardio however was strictly at a steady pace. I feel like I'm odd when ever i look at others and see that they are maybe sweating alittle bit, meanwhile i am covered in it, but I guess it's just my body?

I find that I'm the same way. it was somewhat worse when I was on ephedra, as my body temp was higher anyway then... as it is now, I do cardio for 45 minute sessions, and by about 30 mins in, I have completely soaked thru my t-shirt front and back. I work pretty hard, mind you...

I look at it this way:
1) Maybe you're just working harder than most people doing cardio - you wouldn't sweat either if you were doing a mere 15 mins on level 2 or something equally lame... if you want to see benefits, you have to work hard.

2) Sweat is a healthy thing; it means your body is efficiently working to cool itself.

3) Sure it's water loss, but you will be lighter when you're done. (This always makes me feel good/lean.)



ooooohh and as an after thought!
hotties - 2!!!!!!!! 2 hotties at 6am ! nice:)

Now now. Objectifying men? We're not just slabs of attractive meat, you know. We have feelings... and stuff... mostly about football and Baywatch, but we DO have feelings. ;)

Cal

[rookiebldr]

Originally posted by Savannah
...same as the Pita Factory, just 2 down from it actually:)

They make great lunches :thumbup:

[Savannah]

Shoulders,Calves today

1OH press on smith- 70lbs
2.seated DB laterals - 10 lb dbs
3.rear delt machine - 35lbs

DUDES!!!! with just minor adjustments in my form and my strength went bye-bye. :(

1.standing calf raise on sled - 270lbs
2.seated- no go due to that cns thing happening again
3.donkey raises- didn't look at the weight he set for me - oopsies

I'll head back for cardio later today

Bill put together a rough outline/guideline for a meal plan and it loooks pretter decent. I'll post about it seperately though.

[Savannah]

Put in a solid interval cardio session after work tonight on the stair master. Actually I hooked my self up with another gym membership for nights that I'm working til close to get my last meal in b4 10pm. I'm really taking my training seriously again. it is my main focus until I see what I can all achieve for once.

As for my diet, I'll be playing around with this plan to see how my body responds.
It'll typically look something like this:

Meal 1- (pre workout)- MRP shake

Meal 2-(post workout)- MRP shake, 1/2 cup uncooked oats, medium banana, 1 tbsp flax

Meal 3- chicken breast, 1 carrot, 2 sticks celery, cup of broccoli

Meal 4-same as meal 3 (maybe exchange chicken for tuna)

Meal 5-lean beef, large salad, 1 tbsp flax, 1/2 brown rice.

So basically my main intake of carbs will be after my weight training session and then after an evening cardio session.
On non-weight training days, the banana will be omitted and on complete rest days , so will the 1/2 cup brown rice in meal 5. Now things are going to have to alter because I do happen to prefer my early am session on an empty stomach but I'll see.
As well, my cardio at night will sometimes end up being around 8-9pm which is not optimal imo for getting in meal 5. So I know I'll be having to do some readjusting with this all.
This is just a rough guidleline I'll be following to get an idea of how i'll respond. This type of diet has me @ 1800 cals which is 450 cals below my maintainence.

Tomorrow is bi's and tri's :)

[Savannah]

Bi's and Tri's

1.Nautilus U/L curl - 60lbs
2.incline db curl - 20lb dbs
3.seated cable curl - 60 lbs

1.skull crushers - 65 lbs
2.o/h cable ext. - 40lbs
3. u/l cable ext. - 20lbs

Well just as expected, things seemed a bit weak but it'll increase easily over the next few weeks.

I can't even describe how ace it is to consume so many cabrs after training cause I actually feel like i need them by then.

I got this extremely cool journal this morning which will help me keep track of everything ...EVERYTHING!
I'll do my diet later...............

[Savannah]

Today is my active rest day mind you so far it's not been too "active" :p

I woke up a bit later (7:30 am ) because I could smell coffee already made so I wanted to drink mine fresh rather than reheating my mom's as it tastes like ass then. Then I realised after eating that I didn't really want to be up yet so I went back to bed until 10am.

Working 1-6 so atleast I'll be on my feet a bit.

Nothing exciting going on this weekend except tomorrow my oldest brother is coming down for a visit before he's moving to Germany for 5 years or so due to a promotion. :( I'm gonna miss him ,cause he's just so much fun!

Hopefully he'll have some good news about a car for me. My fingers'll be crossed.

Meal1- MRP, 1/2 cup uncooked oats, tbsp PB
meal 2-MRP
meal 3- chicken, broccoli,carrot, cucumber
meal 4- same as meal 3
meal 5- beef, large salad, tbsp udos oil

another dateless saturday night so I'll probably watch the movie Ali which is on satelite now.

[Franco]

What car are you hoping to get anna?

You should come over to the UK and party with the Brit pack:)

[Savannah]

Hahaha Brit pack like the Brat Pack?c :)
I fully intend on taking a eurpoean vacation for myself in the future actually:)

I'm looking at getting a grand am or maybe even a grand prix.
I've always loved those cars.

[The_Chicken_Daddy]

I want a formula one car.

Not a McClaren F1, a real forumla one car - the ones with the low centre of gravity and the huge spoilers on the back. Driving through the city in one of them bad boys would be great.

[Savannah]

You know I completely lose momentum when I have complete rest days. Yesterday's diet was awesome until I came home after work and one little cheat led to a full blown one.:mad:
Anyways this morning was a new day and I refocused immediately as I knew I had a session with Bill right at 9am and even though I was a tad groggy feeling, it was an excellent chest and ab workout.

Chest
1. incline bench press- 110lbs
2. HS iso seated press- 90lbs
3. incline DB flyes - 25lbs
4. pec deck flyes - 50 lbs then a drop set

Abs
2 sets incline leg raises
2 sets decline crunches

Diet WILL be spot on today no if's and's or but's !
M1- mrp
M2- mrp, 1/2 cup uncooked oats, tbsp pb, banana
M3- chicken, veggies
M4- chicken , broccoli ,carrot
M5- beef, salad, flax tbsp

[Savannah]

I am so unimpressed with my lack of will power in my diet. I was so good up until last night's family gathering. We had a BBQ and it was one of my last times seeing my oldest brother who will be moving to Germany soon for work. I love him to death so I hope it wasn't the last time I see him until xmas:(

Anyways so I was good with the dinner, had my salad, and a big ass chicken breast but alas I could not fore go my mom's rhubarb pie. with ice cream................ and then I munched on some pretzels later...... and few wafer cookies....... DAMMIT

So when I woke up this morning, I wasn't motivated like I have been the last two weeks and i knew I had legs ahead of me. Last weeks leg session was so taxxing that i wanted to cop out and call and cancel on Bill. But i didn't and I am so glad I didn't. All my sets were stronger and inproved.

Legs.
1.pre exhaust leg extensions - 100lbs
2.leg press- 540lbs-- this was much better and will go up next week!!
3.lunges on smith- 90lbs
4.lying ham curls- hmmm 65? not sure
5.stdl - 135lbs b4 my grip went -- bought some straps afterwards
6.1 leg hams standing - 30lbs ? again not sure

Cardio tonight after work but I'll be tired as I'm working outta town.

Hey El P, need any more sups?:p

[Pup]

*motivational kick in the arse* :)

[Savannah]

Haven't been keeping this updated too well eh.

Anyways, my hormones are doing their own thang yet again. Third period in 6 weeks which is not cool. it's not so much the actual period that throws me off, it's the pre menstrual **** that I depise. I slept about 20 hours total yesterday and felt fluish all day, not to mention I seem to have pulled something in my back.
bah

[Maki Riddington]

No excuses!!!!
Hehe, ya right like I would know the pain you gals go through.
I just hurt watching my fiance go through hers.

[the doc]

5.stdl - 135lbs b4 my grip went -- bought some straps afterwards

;)

[Reinier]

Europe is great

[Savannah]

Originally posted by Reinier
Europe is great

wtf!?

Yay! Feeling back to ok again today.
I went in for delts and calves this morning

1.smith press - 90lbs
2.seated db laterals - 12.5 ( this is with strict form gotta add cause this wait looks too pansyish)
3.rear delt machine- 35lbs?

4.calf raise on sled - 320lbs
5. donkey calf raise - 200lbs

Cardio tonight

And!!!!!!!!!!!!!!!!!
If all goes well, I just might be gettting my car today!
2001 silver grand am! YAY!

[Pup]

woo hoo!

[ElPietro]

Originally posted by Savannah
Anyways, my hormones are doing their own thang yet again. Third period in 6 weeks which is not cool. it's not so much the actual period that throws me off, it's the pre menstrual **** that I depise.

Damn, I need to buy more powder but I think I'm afraid to now. :hide:

[Savannah]

haha El P come visit me on Monday then!

[ElPietro]

You won't like flip out on me or anything will you? You looked pretty tough when I met you.

[Relentless]

Originally posted by Savannah

2.seated db laterals - 12.5 ( this is with strict form gotta add cause this wait looks too pansyish)


I have found that by gripping an upright beam or machine or whatever with one hand for stabilization, I can laterally raise a lot more weight one-handed, on the other side.


Maybe it's the stabilization, maybe it's the focus on one arm, but I can only raise 25 or so Lbs really well doing 'em 2 at a time, but I can get it up with 35 or sometimes 40 with the isolation lateral raises....

FWIW...

Cal

[ElPietro]

Originally posted by Callahan


I have found that by gripping an upright beam or machine or whatever with one hand for stabilization, I can laterally raise a lot more weight one-handed, on the other side.


Maybe it's the stabilization, maybe it's the focus on one arm, but I can only raise 25 or so Lbs really well doing 'em 2 at a time, but I can get it up with 35 or sometimes 40 with the isolation lateral raises....

FWIW...

Cal

I think this is because it becomes less of an isolation movement. When you do one arm on it's own it's easy to compensate by leaning slightly or doing other things...but when you are using both arms at once you can't compensate because you wouldn't be able to get the other arm up. Or that's how I'm thinking it would have an impact. Not sure if getting the extra weight up in that instance is actually a good thing or not but just thought I'd pipe up.

[Relentless]

You might be right, ElP... anyway, my main motivation for doing 'em like that is that I get some days when I just feel like a big pussy with my lateral raises and I want to move around some bigger weights WITHOUT throwing them and cheating/swaying like I see so many clowns do.

[Savannah]

Got in a solid 25 mins cardio last night.
meals were a bit low due to busy day.
Infortunately , no erotic dreams of Gino last night.

Arm Day

1.nautilus u/l curl- 70lbs
2.incline db curl- 15lbs
3.seated cable curl - 60lbs

4.skull crushers - 65lbs
5.o/h cable ext. - 50 lbs
6.u/l cable ext - 30lbs

Cardio at some point today for 30 mins, intervals.
Oh, and I almost forgot! I did get that car yesterday and I'll get to pick it up on tuesday!!!!!!

:D

[the doc]

any dreams of myself? :angel: hehe

nice work on the car ;)

[Savannah]

Well sorry Doc, no dreams of you last night:p I did have a wicked dream about being in an elevator that was overweighted and it was falling down :( better not have been cause i was in it !

Today was just some cardio-- 30 mins with 5 sets of intervals.

Diet is better again now too :)

tomorrow is chest

[The_Chicken_Daddy]

Anna, i never know when you're at work working or bumming around so if you see me on MSN, make sure you initiate conversation, you scallywag :)

[Savannah]

Hey Chigs, I take it that messages usually bounce back to you then?
But np I'll message YOU!

Well I stayed in a watched the movie Ocean's Eleven last night and I loved it! Brad Pitt has once again proven to me that he is a complete hottie.

This morning was my 1st chest workout with out the help of Bill and i was a bit dissapointed with my bench press. i guess he might have been helping a tad more than I had thought.

1. incline bench (smith)- 110lbs
2. HS seated press - 90lbs
3. incline DB flyes - 30lbs
4. pec deck flyes - 60 lbs

5. lying leg raises 2 x 15
6. decline crunches - 2x 6-7 yes , Anna has some pathetically weak abs

meals will be good today as mentally i feel focused. When ever I am focused, eating strictly is no problem. It's when ever I am tired, or a bit down or bummed out that my diet falters.
Going to do my cardio session after work this evening.

2 days and counting until my car is ready to be picked up!!!
Can't wait:) this is exactly my car http://www.gmcanada.com/english/vehicles/pontiac/grandam/grna_overview.html

[Celestial]

Wooioohooo a new car woohooo! Keep up the good work chica!!!

[Savannah]

Just stating that I have fouind my future husband:)

First one on the left btw

[ElPietro]

Working on it. :D

[ElPietro]

I have a one-pack right now...so 5 more to go! ;)

[Celestial]

Good god! I will take the 4th from the left:D

[Savannah]

Baha, just an update on an that ex that had asked to get back together and then proceeded to stand me up 3 times in a row..
Ran into him at the gym and buddy decided to write me a letter after i ignored him completely apologizing and begging for one more chance PLEASE .......

what the heck is the matter with some people?

[Franco]

If you see the guy nana, tell him where to stick it.

Oh and your such a foxy ox;)

[Savannah]

Cheers Fran:)

Well today was legs but I postponed it a few hours in order to get my nails done:D

Awesome strength on everything today.
Was a tad distracting though as these 2 strong man guys were in today and they were dropping the weights after their lifts which shook the entire place. Finally my trainer asked them to use to power lifting raised up floor as it's more cushioned. Scared the begeezus outta me though on my heavy set of leg press cause the mini earth quake litterally lifted me out of the seat. Pissed me off too.

1.pre exhaust leg ext.- 110lbs
2.leg press - 540lbs this week with ease yay!
3.lunges - 90 lbs -- more reps this week
4.pre exhaust seated ham curls - 110lbs
5.stdl - 135lbs --actually could work these this weak with my new straps
6.1 leg standing curls - 20lbs

Feeling good and all is well.

[ElPietro]

Great lifts young lady. :)

[Savannah]

Thanks El P,
So, feel like giving me some of your hard earned cash today? ;)
You know where to find me:)

[ElPietro]

Originally posted by Savannah
Thanks El P,
So, feel like giving me some of your hard earned cash today? ;)
You know where to find me:)

Haha...that sounds bad! :D

Actually, due to my utter lack of activity on the weekend, and feelings of guilt, I must train tonight...but I can probably wait until next monday to give you some money for services rendered. :)

[ElPietro]

Oh crap...next monday is the holiday...grr. :mad:

[Celestial]

Originally posted by Savannah
Baha, just an update on an that ex that had asked to get back together and then proceeded to stand me up 3 times in a row..
Ran into him at the gym and buddy decided to write me a letter after i ignored him completely apologizing and begging for one more chance PLEASE .......

what the heck is the matter with some people? GUYS SUCK!!!!!

Guy I met from Boston, I dunno if you read about him, he said somethign to me yesterday..I told him to go **** himself and that I never want to speak with him again.

tuttut

Anyways we dont need men this summer...its all about us this time;)

[Savannah]

Too right Celestial.

Back
1.nautilus pullover - 100lbs --this was way up due to having to use a different machine
2.HS iso lat pull - 140lbs
3.HS iso seated row - 70lbs
4.70 degree bent over rows - 65lbs --this is what knotted my back up last week
5.hyper extensions - 10lbs -- more reps this week

[The_Chicken_Daddy]

Sweet mother of Jesus, Anna :eek:

540lbs for leg press!!!!!!

With fuckin' ease!!!!!!

[the doc]

nice workouts ;)

STRAPS ARE COOL!

[Reinier]

shiat sav your pretty strong

[ElPietro]

Sorry I couldn't stop by Anna. I'll wait to buy my supps and come visit. :)

[Celestial]

Savy, what are your current stats?

[Savannah]

Hmmm my stats?
I'm currently a goliath woman BIG, got some chubbles as one person would say...

I haven't weihghed in for a while but it's heavy. bah screw the stats:) I'm just dogging them anyways.


I went to pick up my car today and all was fine until I pulled into my drive way. The coolant light came on and all this orange liquid had leaked out! I was like WTF???!!!! A new car and something goes wrong?

Anyways, turns out who ever last was working on the car screwed up by not putting a closing valve on one of the main hoses. Fooking retard!

I'm kinda unimpressed at the moment and it's all hot here which is not helping my mood.

I'm going to take it all out in my cardio tonight.

[Relentless]

Originally posted by ElPietro
Sorry I couldn't stop by Anna. I'll wait to buy my supps and come visit. :)

Me too . . . meant to get there Sunday but I wound up not making it to KW at all. *sigh*

Maybe next time. ;)

Cal


P.S. Bummer about the car -- those bloody clowns ruined what should have been a fabulous experience; there's nothing like the first day you have a new car!

[Savannah]

That's cool Cal, just let me know the day you do come incase i'm not working that day or something!

[the doc]

her stats are : hot babe-a-licious ;)

[PowerManDL]

Is that similar to bootylicious, or am I totally off-base here?

[the doc]

well it would include the booty, but since she is more of a multi-licious type i thought "hot babe-a-licious" was better

[ElPietro]

Fine acknowledge Cal but ignore me! Now I won't post the nice comment I was gonna say, about you being too hard on yourself, and that you look great.

Doh! *mutter*

[Pup]

Originally posted by the doc
well it would include the booty, but since she is more of a multi-licious type i thought "hot babe-a-licious" was better

Good call doc...but i'm thinking she is more along the lines of ninja-babe-alicious :ninja:

[PowerManDL]

You believe she's ready for the ancient flipping out techniques?

[Savannah]

ElP!!!!!
I hope to see you then on the monday after the long weekend. Can you believe thayt store is still outta glycocarb other than orange? You guys sure are great with the compliments. Seeing as no guys really compliment me let alone even talk to me much in my day to day life... I really appreciate hearing nice things:)

Well my cardio tonight got rid of some of my frustration. I was just so excited over getting my car that to have to spend the afternoon hovering over the hood getting a bit greasy instead of bombing around showing it off, well, just plained sucked.

Tomorrow is just a cardio day but i am working all day long as well so I'll just focus on my diet. I'm starting to notice my arms are tightening up now again and my little handles of love are dissapearing again:)

[Cackerot69]

Anna so sexy.

and lol at the new car fooking up.

[Savannah]

Good news, I am getting my hose clamp fixed today. Other than that having my own car finally kick's ass.

I gotta go find me a naked man thing to hang off the front mirror:p j/k

This morning was Delts and calves with out the help of Bill. My press sucked. so weak feeling. I might have to look into getting a spotter.

1.smith military press - 85lbs - last week I was at 90:(
2.seated db laterals - 12.5 - this was stronger
3.reverse flyes - 40lbs

4.standing calf on sled - 410lbs -upped the weight this week
5.seated calf- 50lbs -- weak but i shake on these for some reason
6.donkey calf - 200lbs

Diet was fine yesterday.
And i am so sad that the only morning hottie from the gym has pulled a dissapearing act.

[Relentless]

Originally posted by Savannah
Good news, I am getting my hose clamp fixed today.

I had my hose clamped accidentally once. Painful, really. :angel:

[Savannah]

Hahahahahhahaha........................................ huh?

[Relentless]

LOL!
Sorry to spam yer journal, but I find myself funny, even if no one else does.

[Reinier]

what rep range do you use?

[Savannah]

I found it funny Cal :)
But it made me ponder:p

Reinier, I use my first 2 sets as a warmup and go for 12-10 then my third set is my actualk working set for 6-8

Calves is a working set at 10

[Relentless]

Originally posted by Savannah
But it made me ponder.

Are you pondering what I'm pondering?

[Alex.V]

Originally posted by Savannah

I gotta go find me a naked man thing to hang off the front mirror

Thought you were serious.

*puts camera down*


tuttut

[Reinier]

do you plan on competing soon/ever?
I mean you easily could if you cut down

[Savannah]

Well sometime soon Reinier? no but sometime ever? certainly.

Belial tuttut *coughsendmethepiclatercough*

And I don't know Cal, tell me what you were pondering first:p

[Cackerot69]

ponderer

[Relentless]

Originally posted by Savannah
And I don't know Cal, tell me what you were pondering first:p

I was pondering...that it's time to -- set the balloon people free! WHOO-HOO-HA-HA-HA-HA-HA!

Complete list of AYPWIP at: http://fn2.freenet.edmonton.ab.ca/~plato/animaniacs/aypwip/

[Savannah]

TGIF!

Bi's & Tri's
1.nautilus U/L curl - 70lbs
2.incline db curls- 20 lbs
3.seated cable curl - 60lbs

4.skull crushers - 75 lbs --barely got 6
5.O/H cable ext. - 55lbs - up 5
6. 1 arm cable ext - 30 lbs (drop set here)

Cardio again tonight after work.
I'm finally starting to see results in my body almost daily now. Goes to show me that not having stupid cheats every few days works wonders :p
Got my car back ..... YAY! I love it.

[Savannah]

Today is supposed to be a complete rest day for me but I have a feeling I'm going to do a good cardio workout this afternoon as I have the afternoon off work:)

I ate well all week long and I have a suspicion my mom is going to be ordering pizza for dinner tonight:eek: not sure whether I'll have some or not. Very seldom can I stick to me "oh I'll just have one slice " plan and the one slice usually turns into 4-5 plus dessert then afterwards so....... we shall see what I am feeling like then. I just know I want to improve on my chest workout tomorow morning so if I eat crap tonight, my performance is going to suffer. Gotta weigh out the negatives . On the other hand, I know I have a nice big juicy steak sitting at home in my fridgde that I could bbq up for myself instead:) BEEF!

I had some weird Geordie on my phone this morning too ;)
He was rambling on about having to buy some bras or something:p

[Reinier]

watch out they may be distracting you by calling so his mate can nick your car

[PowerManDL]

Damn Newcastle car thieves.

[The_Chicken_Daddy]

Yeah, damn them.

Like i said Anna, anytime you need a personal sizer, you have my number.

[Savannah]

:D at you Chigs

Well I ate pizza:) not worried in the least if I cheated yesterday.
Back on today and that is what matters. It's all a mental thing with me and lately I seem to be getting much better at winning my little mental battles.

[Savannah]

Chest.

1.incline bench press (smith) - 110lbs -- was stronger this week
2.seated HS iso press - 90 lbs -- again stronger
3.incline DB flyes - 30 lbs - up
4.ped deck flyes - 60lbs - more reps
Abs
5.lying leg raises - 2x 15
6.decline crunches - 2x 7 -- still weak but getting better

add more later

After work I went in for 30 mins of interval cardio on the step mill adding my 15 mins on it this morning for a total of 45mins of stepmilling:) My cardio is back up to where it was a few months ago.... finally.

M1-post workout - banana. MRP. 1/2 cup oats. tbsp natty PB
M2-chicken, broccoli, celery
M3-chicken, broccoli, celery
M4-steak, asparagus, 1/2cup brown rice
M5-low carb mrp, tbsp natty PB

Legs tomorrow and i'm going for 61/2 or 7 plates aside on leg press-- ggrrrrrrrrrrrrrr

[Celestial]

Originally posted by Savannah
:D at you Chigs

Well I ate pizza:) not worried in the least if I cheated yesterday.
Back on today and that is what matters. It's all a mental thing with me and lately I seem to be getting much better at winning my little mental battles. I am right there with you:) Todays another day:)

[Savannah]

Leg Day!!!!!!
I know I'm back training again with focus and intensity when I get those butterflies in my belly b4 i head into the gym. And they sure were there this morning:)

1.pre exhaust leg ext. - 110lbs - up a rep
2.leg press - 590lbs - yea! next weak I'll do the full 7 plates a side:evillaugh
3.lunges - 110lbs - up 20
4.seated ham curls- 120lbs - up 10
5.SLDL- 155lbs- up 20
6.1 leg ham curl standing - 30lbs - up 10

Cool! I was thoroughly impressed with my effort today.