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Shasta Cox
07-13-2005, 01:10 PM
Okay, so I finally decided to start my journal. I figure if I put it out there for public viewing that I HAVE TO stick w/ it.

Currently 5'8 157 lbs
Goal 140 by 9/15
1600 cals a day. (?)

7/12/05 Diet
BF 3 eggs w/ 1 small roma tomatoe diced, Omega 3-6-9, multi, cla 290 cals
Snk 1/2 cup co. cheese 120 cals
Lunch 6oz grilled, 1 cup green beans Chix omega 3-6-9 300 cals
Snk P. Shake-1 scoop protein 1/2 cup water, 1/2 cup nf milk 4.6mg of CLA powder 205
Dnr 3oz hmbrgr made w/ 7% fat grnd on george foreman, 2 slices health nut brd, tomatoe, lettuce, onion, pickle, mustard 500
Post w/o snk- Low carb yogurt 60

Cal Totals 1,475

Back to gym after week off

Cardio Day

45 min sprint, walk, jog combo w/ dog
30 min circuit train
45 min cross trainer @ 150-160 bpm

Any suggestions would be great. I want to maintain muscle while burning as much fat as possible.

These are the only pics of have of me recently, but when I get a chance to take more I will post.

Hatred
07-13-2005, 01:14 PM
I am glad you started your journal. There is a lot of knowledge and experience on this board. Maybe you will actually listen to someone else telling you the same things I have been.
:clown:

Franco
07-13-2005, 01:15 PM
Welcome to the forums.

What does your entire routine consist of at present?

MM
07-13-2005, 01:16 PM
Your diet looks ace. However, I think it would be hard to lose 17 pounds in two months.

Are you lifting weights at all? You should contact the member Built, a woman who lost a lot of weight and is quite knowledgeable about dieting issues.

Good luck.

Hatred
07-13-2005, 01:17 PM
I am livng with a guy now that has lost 65 in 2 and a half months.
Consistency is key.

Unholy
07-13-2005, 01:18 PM
Just do Josh's routine he's never wrong.

Geeper
07-13-2005, 01:57 PM
Marry me... (no seriously...)

Are you fitday.com 'ing your days? To keep as much muscle as possible you'll want to make sure you've got your protein intake covered... and lift!!! And not 25 rep wimpy weights, really lift.

Chime in any time Built... You're the Queen of this stuff!!!!

Hatred
07-13-2005, 03:37 PM
Dude she lived with a bodybuilder(me) for a year. She can deadlift and squat more than most guys at my gym.
She knows how to lift. The girl can work.

MM
07-13-2005, 03:40 PM
Dude she lived with a bodybuilder(me) for a year. She can deadlift and squat more than most guys at my gym.


Haha, that's awesome.

How big was the guy that lost 60lbs? That's effin nasty.

KevinStarke
07-13-2005, 03:40 PM
Welcome to the boards, look around and feel free to ask questions the people on this board are great.

Hatred
07-13-2005, 03:50 PM
5'8" 295

Unholy
07-13-2005, 03:56 PM
Dayyum. But could that all be fat? 65lbs of fat in 75 days is next to impossible.

Ryder
07-13-2005, 03:56 PM
Welcome to the boards, look around and feel free to ask questions the people on this board are great.

Thanks for the compliment dude ;)

Built
07-13-2005, 04:01 PM
Hi there - welcome to the board!

Yes, please fitday your food. And it looks like you're doing waaaaaaay too much cardio, especially on such low calories.

Post up your weight routine, 'k?

Nice to have you on the board.

:)

MM
07-13-2005, 04:05 PM
Dayyum. But could that all be fat? 65lbs of fat in 75 days is next to impossible.

Not with a good buzzsaw and some painkillers.

Shasta Cox
07-13-2005, 04:06 PM
Okay so here is my w/o plan after a week off

3 Day Split w/ one off OR cardio on that day.
(on top of this, I sprint/jog for 30-45 min a day w/ my dog.)
I really want to improve my upper body strength and reduce my lower body fat. I carry the majority of my weight in my lower half. My shoulders in paticular have always been especially weak and I would love to increase size there especially. Suggestions are very much appreciated.


Upper Body

Chest Press 15x70, 10x90, 6x115
Rows 15x70, 12x90, 8x115

Shoulder Press 15x30 =(, 10x45, 6x60
Lat Pull down 15x110, 12x130, 8x150

Front Raises 15x20,12x30,8x40
Forearm Curls 15x20, 12x30, 10x40

Curls 15x40, 12x50, 8x60
Tricep Press 15x40, 12x50, 8x60

45 min- 1 hr cardio

Lower Body

Walking Lunges 100 warm up
Squats 15x135, 12x185, 10x225
Leg Press 15x225,12x315,10x405,6x495

Hamstring Curls 15x105, 12x120, 8x135
Leg Extension 15x105, 12x120, 8x135

Inner Thigh Press 15x105, 12x120, 8x135, 6x150
Outer 15x65,10x90,8x105

Seated Calf Raises 20x45, 15x90, 12x135

45min-1 hr of cardio

Core

Back Extensions
Ab Bench
3 sets of 15 situps on incline bench
super set w/ 3 sets of 20 back extensions
3 sets of 50 each side oblique crunches
3 sets of 50 crunches center
Dead Lifts 15x135, 12x155, 8x185

45min-1 hr of cardio


Thanks for making me feel so welcome. =)

Shasta Cox
07-13-2005, 04:18 PM
Hi there - welcome to the board!

Yes, please fitday your food. And it looks like you're doing waaaaaaay too much cardio, especially on such low calories.

Post up your weight routine, 'k?

Nice to have you on the board.

:)

Built- What would you recommend?

I do fitday foods when I am unsure of their caloric content.

Thx!

MM
07-13-2005, 04:21 PM
Also, sweet Aristotle quote.

Do DB presses, Arnold's, side delt raises, etc for shoulders. I mean, if you want to blast them a little you should do more than just the shoulder presses. You might also look at reducing your reps and increasing the weight a little.

Built
07-13-2005, 04:22 PM
Okay, my .02

Upper body workout looks okay for now, but as you work into it, I'd like to see some deadlifts and rows in that programme. Your body problems (no shoulders, big butt) sound like mine. I had a HUGE ass and NO shoulders when I started this 4 years ago.

I built my shoulders using Arnies and standing laterals, also rear delt work (bent over laterals) and cleans and upright rows.

Now, the leggies.

The trick to leaning out your leggies is to lift as if you're trying to make 'em BIGGER, but while dieting. Strange as that sounds. And I wouldn't have believed it either.

So, this means deep, HEAVY (for you) squats, low foot placement leg press, leg extensions and walking lunges for quads (and glutes), and straight leg deadlifts, high foot placement leg press, good mornings and leg curls for hammies and glutes.

Unless you want to make your legs WIDER, I'd suggest completely DITCHING the inner and outer thigh press - since you CANNOT spot reduce, but only build, any muscle you stress will get bigger. Adductor abductor machines have to be the biggest time-waster in a gym. My .02.

If you build your hammies and quads, your legs will get deeper, but APPEAR narrower, which is exactly what you want.

For your lifts, as a rule, do a compound before a concentration. So, for instance, for legs, do squats before leg extensions, do SLDLs before leg curls. I save walking lunges to the end, since they're almost like cardio. I finish that workout with a fast incline walk on the treadmill for 15-20 minutes to burn off mobilized FFAs from the intense lifting.

With regard to "core work", unless you're mending an injury, ditch it. And you don't need to do so much ab work - pick two ab exercises, and do 3 sets of 8, weighted, just like any other muscle.

Personally, I never work the obliques directly - obliques can make the waist appear wider, and I like mine to look tiny.

And finally, 15-20 minutes of cardio post workout is MORE than sufficient. 45 minutes to an hour is just far too much. I do HIIT after upper body workouts, fast incline walking after lower body workouts. For the intervals, I warm up with fast incline walk for about 3 minutes, then do 8 intervals of 30 seconds of "sprinting", 30 seconds of fast incline walking, finishing with fast incline walking to total 15 - 20 minutes.

Built
07-13-2005, 04:24 PM
Oh, and I'll add: do deadlifts (the regular kind) on an upper body day - maybe call it back day - but do 'em in short sets. Form tends to degrade very quickly for deadlifts. I never do more than 8 rep deads, and frequently do sets of 4 or 5 reps. Just do more sets instead of more reps.

MM
07-13-2005, 04:25 PM
Adductor abductor machines have to be the biggest time-waster in a gym. My .02.


God, I absolutely agree with this. I don't know how many times I've said to a girl that she should avoid this machine, but girls line up to do it. What a waste IMO.

Built
07-13-2005, 04:28 PM
You couldn't PAY me to use that thing.

Hatred
07-13-2005, 04:40 PM
I forbid her to use the damn things cuz she would clamp on to my head with her legs...I almost died a couple of times.

MM
07-13-2005, 04:41 PM
You couldn't PAY me to use that thing.

Eight million dollars.

Anthony
07-13-2005, 04:41 PM
If you want a routine that works, just do the opposite of what Joshy tells you! :windup:

Hatred
07-13-2005, 04:46 PM
"Joshy"???!!!!!!!!!!!!!!!!!!
You have no idea what you just did you buff munchkin.

Unholy
07-13-2005, 04:54 PM
Awww its okay Shnukems.

Built
07-13-2005, 04:59 PM
Eight million dollars.

Okay.

I'll meet you at the gym. Bring cash.

Shasta Cox
07-13-2005, 05:03 PM
Ha-Ha, Joshy!!! LOL! If they only knew how crazy that really makes him.

Shasta Cox
07-13-2005, 05:05 PM
Thanks for the advice. I will modify based on your recommendations.

MM
07-13-2005, 05:05 PM
Okay.

I'll meet you at the gym. Bring cash.

Once again proving Adler's observation that it's easier to fight for your principles than it is to live them. :D

Built
07-13-2005, 05:21 PM
Indeed. We have established what I am, and are now haggling over the price.

galileo
07-13-2005, 05:23 PM
I believe I've spoken to you on the phone before. :eek:

Built
07-13-2005, 05:25 PM
I give good phone.

Shasta Cox
07-14-2005, 11:29 AM
I believe I've spoken to you on the phone before. :eek:


yes we have spoken before on the phone. How are you?

galileo
07-14-2005, 05:15 PM
I am a'ight. Yourself?

Wannabelean
07-14-2005, 05:17 PM
Wow, how YOU doin'?

You seem to be on the right track, good luck to ya.

Shasta Cox
07-15-2005, 12:44 AM
I am a'ight. Yourself?


I am doing very well. Very well indeed.

Today

BF 1/2 cup co cheese cals120
SNK 1/2 cup oats 130
Lunch burger made w/ 4 oz diet lean beef, health nut bread, lettuce, tomatoe, pickle, mustard 530
SNK low carb yogurt 60
DNR 8 oz chix brst 240

Busy day. Getting ready for camping/wake boarding trip. Leaving straight from work. Quick w/o consisting of Rows, Chest Press, Shoulder Press, Dead Lifts, Curls, Tricep Press, Back Ext., and Seated Crunches. Max weight to failure on sets. Followed by 25 min of incline treadmill at 4mph.

That is all. Won't be hitting the gym again til Monday, BUT I am sure to have a blast this weekend.

KevinStarke
07-15-2005, 12:56 AM
Have a great time i go camping all the time i love it.

GMCtrk
07-20-2005, 03:00 PM
you already look great!

D Breyer
07-20-2005, 03:12 PM
:withstupi

Shasta Cox
07-20-2005, 03:44 PM
Thanks Guys!

Yesterday was a good day overall. It feels great to be back at it.
AM Coffee w/ sugar free vanilla syrup 30
3 eggs 210
3 single slices of lean canadian bacon 70
2000 mg of CLA, multi-vitamin, 1000 mg 5-htp

Lunch Chicken Salad w/ Lettuce, tomatoe, onion, avocado, and shredded chix breast. Balsamic vinegar and a touch of olive oil for dressing
2000 mg of CLA
2000 mg of Omega 3-6-9
1000 mg SMAE
1000 mg of ginko biloba
(you can attribute the above 2 items to a suggestion from the Booty-meister(budiak)


Snk 6 oz Chix breast w/ pepper seasoning
2000 mg Omega 3-6-9

Dinner
Spaghetti made w/ diet lean ground beef and whole wheat pasta

Then went running at a school near my house w/ my pup. I need to get her all puckered out. She's a wild one. So two miles running the track. Combo of Sprinting, jogging, and a little power walking. It worked though. She pooped out and just flopped herself down on her belly. (Note to self- NEVER EAT SPAGHETTI AND THEN GO SPRINTING. BAD IDEA!)

Then I went to the gym. Upper body.

Lat Pull Down 15x90, 12x110, 10x130, 6x150
Shoulder Press 12x60, 8x80, 6x100
Rows 15x100, 12x120, 8x140
Chest Press 15x90, 10x110, 6x130
Lat Pull Down/Rows(don't have any clue w/ this pc of equipment is called.) 15x100, 12x120, 8x140
Back Ext 15x25, 15x25, 15x25
Seated Crunches 10x90, 8x115, 6x130
Curls 15x40, 12x50,, 8x60
Tricep Press 15x40, 12x50, 8x60

I was at the express gym last night because it is right next to my house, but there is a serious lack of equipment at that location.

My entire upper body is extremely sore today. YAY for good pain!

GMCtrk
07-20-2005, 04:53 PM
you are amazing....I wish all girls worked out like you :drooling:

Paul Stagg
07-20-2005, 04:58 PM
I forbid her to use the damn things cuz she would clamp on to my head with her legs...I almost died a couple of times.

Wayyyy too much information...


Joshy.

Muahaha.

Shasta Cox
07-21-2005, 09:22 AM
I went running w/ my dog as normal. 2 miles on the track.

Leg Press 15x225, 12x315, 10x405, 8x495, 6x585
Squats 15x135, 12x185, 10x225
Calf Raises 12x90, 8x135, 6x160
Hamstring Curls 12x110, 8x130, 6x150
Seated Crunches(where you bring your knees up & crunch down) 15x40, 12x50, 10x60, 6x70
Leg Extensions 15x110, 10x130, 4x150 Okay so I go up on 4 and when I reach the top, twist and tangle went my left knee. I dropped the wt. Argh! I have no intentions of letting this stop me though. My knee is swollen up like a melon. Looks like I will be doing lots of upper body for the next week at least. Any suggestions?

It was good up until that point.

Coffee w/ sugar free syrup
1 low carb yogurt, 15 raw almonds
4 oz of chicken and 2 cups of steamed green beans cla, multi, 5-htp, omega 3-6-9
4 oz of Chicken shredded on green leaf lettuce, 1/2 black beans, diced tomatoe, and salsa for dressing cla, smae, ginko, omega 3-6-9
left over spaghetti sauce made w/ diet lean ground beef over 2 cups steamed broccolli
cla, ephedrine and caffiene
1/2 cup co cheese after gym 2 melatonin

Anthony
07-21-2005, 09:27 AM
Damn girl, those are some impressive LP and Squats!!

Hatred
07-21-2005, 12:20 PM
Thay are all good form as well.

Anthony
07-21-2005, 12:27 PM
*looks at joshy* Were we talking to you? Why don't you go play nintendo or something ... :p

Shasta Cox
07-21-2005, 03:23 PM
Thanks Anthony and Josh. I am trying to take Builts & Joshs advice as much as possible. I dream to look like Built some day....... Girl you rock!

Built
07-21-2005, 03:26 PM
You squat 225 pounds?

Free squat?

ATF???

:bow:

Hatred
07-21-2005, 03:43 PM
Not ass to feet. Parallel. Also on a machine...( :whazzup:

Built
07-21-2005, 03:49 PM
Ah.

Well, we'll get THAT fixed up <rubs hands together, laughs maniacally....>

Shasta Cox
07-21-2005, 05:58 PM
Will work on it. I think it will be a min though b4 my knee will allow me to ATF. When I use the free bar I always feel like I am going to fall over. Josh says to put it lower on my back, but when I do it rolls down. Any suggestions?

Built
07-21-2005, 06:04 PM
Put it high on your back, stick your ass OUT and your chest OUT. Strong arch. Look up.

Do box squats at first if you need to.

SW
07-21-2005, 06:06 PM
Welcome Shasta. *feels the Hatred's hAet building as more Joshy's are thrown around*

Hatred
07-21-2005, 07:30 PM
Put it high on your back, stick your ass OUT and your chest OUT. Strong arch. Look up.

Do box squats at first if you need to.
Don't Kornfuse back with neck.

Shasta Cox
07-21-2005, 08:03 PM
Welcome Shasta. *feels the Hatred's hAet building as more Joshy's are thrown around*

Thnx 4 the welcome Nick. *"Joshy" is nothing in comparison to some of the **** the guy does to **** w/ me. MMMM-K!??!*

MM
07-21-2005, 08:55 PM
Holy ****ing legpress. Is that plate loaded, or on a machine?

Built
07-21-2005, 09:21 PM
Don't Kornfuse back with neck.

I'll do my best... LOL!

I don't know where you like your oly bar to sit babe, but I like it on my shoulders.

:)

Shasta Cox
07-22-2005, 10:17 AM
Holy ****ing legpress. Is that plate loaded, or on a machine?

Plate loaded. 6 45's on each side.

MM
07-22-2005, 07:19 PM
Damn, nice job. You must have some strong quads/glutes.

Hatred
08-10-2005, 04:17 PM
SHeeit.. I'm racing myself....

Built
08-10-2005, 04:24 PM
Are you planning to carb/calorie cycle at all? I've found this to be quite helpful, at least in terms of hunger management.

I didn't read back far enough ('cause I'm lazy), sorry about your knee. JUST what you don't need when you have to train hard. :mad:

Shasta Cox
08-10-2005, 04:36 PM
SHeeit.. I'm racing myself....

UM....K?!?!? Race, Bet, whatever........ We are both going for the 10..... the only difference is, I want to actually loose the weight and not just "fecel matter"

Shasta Cox
08-19-2005, 12:56 PM
Okay, so I have been really busy and haven't gotten around to posting.... (i know, I know)

So yesterday was an awesome day for me, diet and w/o.

What I ate;

7am 1/2 superfood 140
9 1/2 cup co cheese 120
12 large salad w/ grilled chix, avo, tomatoe, red onion, vinegar & olive oil 400
2 p. shake 200
4 sashimi w/ soy 120
7 pre-w/o turkey sando on whole wheat, lt mustard, lettuce, tomatoe, pickle, ppr, onion 320 (subway)
11 pc post w/o whole wheat w/ cheese 200

Total 1640

Work out -First night working legs since I injured my knee.... As much weight as I could handle. Still not back at it full force, but trying.

Leg Press
alt calf raises
Seated Leg press
squats
kickbacks
ham. curls
leg extensions
donkey calf raises
Seated Crunches
Seated Ab Bench
Rope pull downs for abs
seated back extensions

It felt really good. I am really sore today and love it. Pushed myself to the point that i just about upchucked. Wait, no I did a little..........Gross........

I have really really missed working my lower body. It is great to be moving forward in that area again.

On a side note, this past weekend we moved into our new place which is so awesome and we are so close to good friends. I took my girl Jes to the gym last night. I have been trying to get her and I on the same page to go, and the a>>holes at the front desk wouldn't let her in because her license is from the bay area and we are in SAC.

Hatred
08-19-2005, 01:20 PM
I still have no idea how your diet will be consistent with it being so different everyday.

Shasta Cox
08-26-2005, 10:33 AM
oh and what I ate;

1/2 cup co cheese
turkey sandwich w/ turkey lettuce, tomato, onion, pickle, pepper, spicy mustard, on whole grain bread
2 chicken tacos w/ grilled chix breast, lettuce, salsa on plain corn tortillas
10 almonds post w/o

Built
08-26-2005, 12:04 PM
Hey there

I'm so sorry about the watery knee! I've had this, too, and it suuuuuuuucks!

Now, your diet.

900 cals a day? Almonds post workout?

What kind of diet is this? I'd think PSMF, but the fats and carbs are too high for that.

???

Hatred
08-26-2005, 12:12 PM
Okay so now after completely f**king off the month of July and putting on 3 lbs from partying too much, it is time to buckle down and do the damn thing.


Okay, so I have been really busy and haven't gotten around to posting.... (i know, I know)


So I haven't posted in a bit.

This is the theme of 76.2% your posts so far.

Is anyone else being driven insane?
I am.
In the back of a ****ing flaming chariot being pulled by elves on speed.

Hatred
08-26-2005, 12:15 PM
lat pull downs-wide grip
chest press
shoulder press
rows
lat pull down narrow grip
flys
back extensions
abs crunches
seated crunches
cable crunches
cable curls
upright rows
cable tricep press
curls
seated tricep press
forearm curls


If you are doing this much volume total reduce the number of sets per exercise.
That's my .0021 (AGAIN)

AM I right ?
(Summons minions)

briancurran01
08-26-2005, 12:28 PM
you could get a doc to drain your knee i have had that done a few times.

painful knees stink...i have 2 horrible knees also. so i feel your pain

Hatred
08-27-2005, 12:38 PM
Protein Sparing Modified Fast does not include the following.
-Fat
-Carbohydrates
-ALCOHOL
-two drunken,belligerent,hellspawn banshees in desperate need of a dry assraping.
except in trace amounts.(excluding 4, none is needed)

Shasta Cox
08-30-2005, 02:04 PM
Yah I will need to get a doc to drain it I think. I slept with one of Josh's knee wraps tied tightly around it and woke up at around 3 am w/ a dead leg. The whole freaking thing had fallen asleep. Josh thought I was losing it when I started shaking it around and kicking like a wild women.

Diet was pretty okay yesterday.

Had 1/2 a turkey sandwich on whole multi grain bread, mustard, lettuce, tomato, onion.
was running errands like a wild women so that we could get the new car. So I came home & quickly drank a protein shake, than out the door and on the go again.
Went and moved more furniture, got the car, came home had a 3 oz pc of chicken breast and 1/2 cup co cheese. Then off to the gym. I TRIED, I really tried to do a tad of cardio. 13 min of the lowest intensity very careful moving is all I was able to do before stopping.

Lat pull down, rows, chest press, flies, few different ab things, back extensions. It was a light w/o after all. I was running around like a chicken w/ no head all day, on less than 1000 cals, so by the time I got to the gym I was beat. I pushed myself and still got in decent back w/o, but will be doing it over again tonight, cus it wasn't good enough for my standards. Today it will be on my FIRST of to do's.

Love our new car. It is sweet. Can't wait to see Shannaners head popped out of the back of it. Josh suggested we cut a hole for her head so she can pop her head out of the the hatch back cover. I think that would be hilarious.

Built
08-30-2005, 02:56 PM
Shasta, I really feel for you right now. You want to diet and you want to train, but you've got an injury.

My gut tells me now is the time to eat at not much lower than maintenance and simply train around your injury so you can let it heal. And that may very well mean no cardio for a while.

Sonofabitch!

I'll look forward to your getting it drained so it can settle down.

Meanwhile, no more midnight limb strangulations, okay? Light support only for sleepies.

<hug>

PS really diggin' the Hatred quote!

Built
08-30-2005, 04:42 PM
Oh dear. You see, I'm old. I didn't realize "limb strangulation" is what the kids are calling it now. ;)

Swimming would be perfect. No pressure on the knee.

Baby that thing. The last thing you want is a chronic condition.

Teh BDK
08-31-2005, 12:41 AM
Though I haven't seen it in person yet, it apparently gives her a wicked cholo limp.

I will need a demonstration of this, by the way.

Shasta Cox
08-31-2005, 10:44 AM
Yesterday was a good day for me w/o & diet wise. Everything else sucked. No details are necessary.

What I ate:
BF:4 oz chicken breast
Lunch Protein Shake
Snk: hand full of almonds(split w/ pupstuff,"one for me, one for you")
Dinner 5oz Diet Lean Hamburger patty made on George Foreman between 2 pcs of lettuce w/ tomato, onion, mustard, and 1/3 avocado.

Workout was good. Redid my back w/o cus the night before was wimpy. Josh was talking **** to me while I was doing my tricep press during my warm-up set. Saying I was weak. Brat. It was my WARM UP set. Whatever, I made a new PR for me in tricep press last night. Go me!

Lat Pull Down Wide Grip
Shoulder Pull-ups
Lat Pull Down Narrow Grip
Shoulder Press
Rows
Seated Flies

These were super set;

Cable Tricep Press
Cable Curls New PR of 100 for 6 =) That is good for my little chicken arms! Go Me!

Also tried Arnolds. Never done these, so I was not real sure of proper form. I asked Josh and Booty. Neither of them could come up with a definite, "this is how you do it" Booty gave me something that sounded right (a fly that turns into a shoulder press, but smooth flowing) Josh said this was incorrect. That it was supposed to be more of a curl, twist, shoulder press, but wasn't for certain. This must have been the part where I was "talking". Either way it left me confused so after a few times of trying, I decided it was better to just wait till I had the proper form and technique down. Booty was kind enough to give me a ride home early from the gym. Thank you once again.


Went home and played w/ my dog and spent the rest of the night alone pretty much. That is it, blah, blah….

Today I can see a lot more definition in my arms and shoulders. Feels good. The separation is really becoming apparent. As well as my lats. They are finally starting to come around and it is def. Motivating. Today I will be going in for more bi, tri, forearm work. Probably some abs too.

Shasta Cox
08-31-2005, 11:44 AM
Oh yah, I go back to school tonight, so my w/o will be a quick one right before or right after school. I don't get out of class til 10:10pm. ARGH! I am totally excited, but hate the fact I will be there so late on a week night....

Built
08-31-2005, 11:52 AM
Arnolds totally rock.

Hang cleans, Arnolds and side laterals (and bent over laterals) are the mainstays of my shoulder routine.

This is how I do them, only seated:
http://www.exrx.net/AnimatedEx/DeltoidAnterior/DBArnoldPress.gif

Wierz
08-31-2005, 12:11 PM
Arnolds totally rock.

Hang cleans, Arnolds and side laterals (and bent over laterals) are the mainstays of my shoulder routine.

This is how I do them, only seated:
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html


Your link is brokeded Built.... :windup: Nevermind - YAY!


Your squats/leg press are sick, SC - Injury or not!
:spam:

Built
08-31-2005, 12:14 PM
I think EXRX just went down. It should heal in a bit.

Built
08-31-2005, 12:42 PM
fixed

Shasta Cox
08-31-2005, 02:49 PM
Arnolds totally rock.

Hang cleans, Arnolds and side laterals (and bent over laterals) are the mainstays of my shoulder routine.

This is how I do them, only seated:
http://www.exrx.net/AnimatedEx/DeltoidAnterior/DBArnoldPress.gif


Ah! I get it. Awesome. It will now be added. I knew it didn't feel right!

Hatred
08-31-2005, 03:41 PM
YOUR daughter dropped a monster mudbomb by the door next to her tremendous yellow lake that she just finsihed making.
I wanted to be mad but was too impressed.

Shasta Cox
08-31-2005, 04:12 PM
YOUR daughter dropped a monster mudbomb by the door next to her tremendous yellow lake that she just finsihed making.
I wanted to be mad but was too impressed.

You mean YOUR daughter. When she's with me, she's a good little puppy. Cute and snuggleable.....

Teh BDK
08-31-2005, 09:39 PM
There is so little difference between that video and what I showed you that I am honestly deeply offended by your comment.

I expect you to give me the respect of never talking to me again.

Shasta Cox
09-01-2005, 09:57 AM
There is so little difference between that video and what I showed you that I am honestly deeply offended by your comment.

I expect you to give me the respect of never talking to me again.


If that is what your really want.........That also falls into the no talking to you, no COOKING for you category.........

I can't believe a big tough guy, such as yourself, would be so "offended" over me stating that the confusion that arose in me, from Josh saying "no that's not right, that's not right", to what you had taught me, and what he tried to. How could you blame me for wanting to know proper form and technique?

See you later!

Hatred
09-01-2005, 10:18 AM
Excuse me for being a stickler for form. Certain things need to be executed with a surgeon's precision. Would you be ok watching a surgeon with Parkinson's hacking away at your body under local anesthesia saying " Oh there's little difference than how I did this before Parkinson's." Slice. NO. You wouldn't.Hack.
Notice you said "There's little difference"
That means there is difference.
So that makes you a Mr WRONG guy.

Shasta Cox
09-01-2005, 11:55 AM
Excuse me for being a stickler for form. Certain things need to be executed with a surgeon's precision. Would you be ok watching a surgeon with Parkinson's hacking away at your body under local anesthesia saying " Oh there's little difference than how I did this before Parkinson's." Slice. NO. You wouldn't.Hack.
Notice you said "There's little difference"
That means there is difference.
So that makes you a Mr WRONG guy.


That is exactly the reason why I just decided to wait until I knew for a fact that I was doing them correctly. I have guessed before in the past, and ended up straining myself. Why hurt another body part?

Always remember- ASSUMPTION IS THE MOTHER OF ALLLLLL F*CK UPS!!

Shasta Cox
09-04-2005, 04:31 PM
Sept 3rd I ate

5 egg whites w/ tomato, onion, and avo
1 serving ppowder
1 cup n/f milk

lunch
p shake
2 cups milk
2 servings of protein

dinner
5oz chicken breast
1 tablespoon olive oil
2 cups of lettuce
tomato
avo
onion

desert
1 cup sugar free choco pudding made w/ non fat milk and 1 scoop choco protein added

I

Shasta Cox
09-05-2005, 03:39 PM
Had an awesome bi & tri w/o last night. I am soooo sore today. It is great.

Cable Curls
Cable Tricep Press
Seated curls
Seated Tricep Press
Speed crunches w/ legs raised for 200
Free Wt Curls
Over head tricep press
Cable crunches
Cable Forearm Curls
Cable curls w/ light wt to burn out
Cable tricep press w/ light wt to burn out
15 min very light stationary bike w/ NO resistance. (trying)

Diet was on point as well. Got tons of sleep. All and all it was a good day!

Built
09-06-2005, 12:01 PM
Ended up taking yesterday off because my arms are sooooo sore. Will be back at the gym today. I have been trying to do burnouts w/ light weight at the end of my workout in an effort to get some type of cardio activity in since I cannot do cardio w/ my knee. I was advised against this. Any other feedback on burnouts at the end of my routine? I have got to do something to get some type of cardio in. Like I said, I will be trying swimming, it is just going to take some effort to pack up all my stuff to do that in addition to my lifting.
Cardio is really overrated in terms of fat loss. Personally, I wouldn't worry about it right now, although swimming might be good active recovery that wouldn't hurt your leg. Play that one by ear.



I have also found some new motivation in some anger I feel inside. Hopefully I can utilize that anger for the positive and use it to benefit me in the gym at least. I hate to hold any type of negative energy inside of me, because it just is not me, so I will use this energy as a drive in the gym and push myself more so than I already have been. I really wish I could run or do cardio. Whenever I have felt this way in the past it always felt so go to just get on a machine and push myself as hard and as fast as I could for a good hour or two. Venting while making myself a little healthier and fit in the process. I will have to take my aggression out in lifting.
My grandfather used to say in order to do a job you have to get mad at it. Use whatever works. :)


We will be going to Vegas here in 10 days. My diet has been consistent for the past 3. I was advised against protein shakes while I am cutting, but the way I have done my diet this time, it is the first time EVER I have been satisfied, not felt hungry, and been able to stick to the plan.
Oh, I think this was me. I didn't really advise you not to consume them - I said I don't like them while cutting because I prefer to chew my food. If they work for you, well, I'm a big fan of not fixing non-broken things. :)


Like I said before, I hate eating the same things everyday, so this is HUGE for me.
Whatever works!


My diet will be the same today as the last 3. The only difference is I didn't get up early enough to make my egg whites so I am having 1/2 cup co cheese in replacement for that.

That is it. Any advice on burnout as a semi replacement for cardio, would be much appreciated.

Cardio burns off so few calories, I seriously wouldn't lose any time worrying about it. Your calories are so low right now anyway, I can't see how it is necessary. Personally, I'd be concentrating on good heavy lifts, but others may have something different to suggest.

And I totally understand how frigging FRUSTRATING it is when you can't train like you're used to.

Props on sticking with the plan, babe.

:)

Shasta Cox
09-06-2005, 03:06 PM
Thx Built. I am focusing on lifting as much as I can on my lifts. I go to failure starting at a wt that I can do 10-12 reps of(per your advice). I am really seeing a difference in my upper body. It feels great to have muscles forming where there were none existing before. I am really getting the ball rolling in the right direction..... I am very pleased. I was taking ephedrine before in the morning to help supress my appetite, but now with the way my diet is dispursed, I no longer need to. Thx Built. I may see in the next few days how I do w/ the shakes. I might split my lunch up into 1 serving of protein, rather than 2, and 3oz of chix and some greens, BUT for now, what I am doing seems to be working so I am going to stick w/ it. As far as the burnouts go, I will heed your advice..... Doing burnouts was something I thought might help, but if you don't think so, I will just keep lifting to failure.

Built
09-06-2005, 03:24 PM
I'm actually not a real "lift to failure" kinda gal.

There may be merit to doing burnouts, but personally, for a cut, I tend to stick to the 5-8 rep range for my workouts, lifting as heavy as I can manage. I try to hang on to my gains this way, and so far, it has worked really well.

Hatred
09-06-2005, 04:57 PM
I love when Built backs me up without knowing it.
Got any advice on exercises to unhinge one's jaw like a snake?

Built
09-06-2005, 05:05 PM
I love when Built backs me up without knowing it.
Got any advice on exercises to unhinge one's jaw like a snake?


WOW! Are you THAT big, Hatred?

Hatred
09-06-2005, 06:55 PM
no...:(

Shasta Cox
09-06-2005, 07:17 PM
I'm actually not a real "lift to failure" kinda gal.

There may be merit to doing burnouts, but personally, for a cut, I tend to stick to the 5-8 rep range for my workouts, lifting as heavy as I can manage. I try to hang on to my gains this way, and so far, it has worked really well.


Okay so let me clarify so we are on the same page.

12 reps or my first set is always kind of my "warm up" set per say.

Failure to me, would be not being able to do 3-4 reps(I am not up on all the bb language and you are not a mindreader, oops).

You backed Josh up because the other night I wasn't able to do more than 6 or 7 reps w/ my dumb bell curls. He thought I should stay w/ that weight, that was a good place to be. So I did.

So if I am keeping my reps from 5-8 per your suggestion, should I start out from the very beginning w/ that? Or do you suggest I do a warm up set and if so what would you suggest would be a good # of reps? Should I NOT be doing warm up sets for each different movement? Should I only do them once in the beginning or not at all?

I will be removing the burnouts from my routine...... That was changed earlier based on the fact that they have no real benefit. I was not aware of this. I thought they would help burn cals..... Still learning everyday.....

Built
09-07-2005, 01:13 AM
All exercise burns calories, but that's not where you get your fat loss from. You really can't exercise off your weight to any appreciable amount. You have diet for that. The lifting just convinces your body to drop fat instead of muscle. So you need the heavy stuff for this.

I would suggest picking a weight you can JUST BARELY manage to squeeze out 3 sets of 8 with.

When it gets easy, drop the reps down to 5 or 6 but increase the weight. Work your way back up to 8.

Lather. Rince. Repeat.

:)

Make better sense now?

Oh, and I doubt you're lifting heavy enough to need a 12-rep warmup set. I don't bother, except for a very few lifts, like rack pulls where I'll do a warmup set with 185 lbs, then pyramid up to the work sets of 210.

Shasta Cox
09-07-2005, 11:35 AM
I worked my back last night and kept my sets in the 7-8 range. I am learning so MUCH from you oh great one.......

No really, Built, thx for all your help. It is making me realize how much I really have to learn and how little I really know about lifting & diet.....

Thanks for your time. It means a lot!

Built
09-07-2005, 11:40 AM
<adjusts big head, makes mental note to work neck and trap muscles more>

;)

Hatred
09-07-2005, 12:07 PM
May I make a suggestion as to what those exercise might be?! :D

Built
09-07-2005, 12:17 PM
You really ARE that big. Don't lie to me. It speaks for you all the time. I think it just drags you around - like a pet, or an accessory.

Hatred
09-07-2005, 01:29 PM
:D

Hatred
09-07-2005, 03:29 PM
Behave Children.

Built
09-07-2005, 05:35 PM
i have tons of pics!!! Want to see!!!???!?!

You have my email address... :evillaugh

Shasta Cox
09-07-2005, 10:27 PM
Diet today was same as normal, with the exception of I had my big dinner salad for lunch instead of dinner, w/ lean beef instead of chix. Tonight is shoulder(because not done last night)& chest, w/ a few weighted ab sets.

Built
09-08-2005, 12:52 AM
Good girl. Everything sounds like you're on track.

:)

Now, about that email <taps foot impatiently>

YoBrickWall
09-08-2005, 01:42 AM
just peeking in. looks good in here so far. ..i dunno about dropping the burn sets.. i do them at the end of each body part i work.. lookin my journal and check it out.. also have some pics at the bottom of page 74 if you wanna check it out.. just so you know that i do know alittle bit about lifting.. keep up the good work

YBW

Hatred
09-08-2005, 03:52 PM
ahem.....
On a cut the progress is a little less dramatic so if you keep your criticism of yourself to one day a week you'll be more satisifed is what I essentially met.
And how do you kow I am not looking in the mirror assessing my weak points? That happens a lot more than jacking off to my reflected image.
On a bulk things are very dramatic and rapid.
You can get bloated and frumpy in a matter of hours...
Stretchmarks can form instantaneously. (My left one is now symmetrical with my right and that happened last night.) Pumps are more pronounced Etc....
My point is that I don't run up to you everyday and ask yo if this or that looks bigger.etc

Built
09-08-2005, 04:58 PM
Worked Shoulders and Chest last night. It was good! Went by quickly though. Working w/ weights where I stayed in the 8 rep range for 3 sets.
Excellent! I'll be looking forward to watching you progress through to heavier and heavier weights. :)



I did upright rows, arnies, shoulder press, chest press, front raises, flies, shrugs, rotators, and forearm curls.

It was a good w/o. At the end, I was sitting on the bench, waiting for Josh and Booty to be done w/ their w/o. I teasingly asked Josh if I my shoulders look bigger yet(yes, I am impatient and like to see IMMEDIATE results and it is seeing these little results or having a pump that get me excited and more motivated to push harder). Anyways, I was told that I should stop looking in the mirror and that if I looked only ONCE a week, I would see bigger changes. This all coming from a man who CONSTANTLY looks in the mirror!!! Booty gave me a nice little lecture on double standards and hypocrisy..... It was cute. I thought it was funny. I guess you had to be there. I have never blamed him for looking in the mirror at the gym, and flexing, and noticing the difference. NEVER. Josh looks good. He is huge. His veins are all starting to pop out everywhere. Even in his butt. I NEVER put him down, or tell him to "look in the mirror once a week and then tell me if he sees a bigger changes". I just thought it was very entertaining.

Anyone else have any feed back? Do you look in the mirror often and admire and/or look for changes in your muscular structure on a daily basis?!? Or is it true, you should only look ONCE A WEEK??!!?

For me, seeing my abs become a little more defined, or a vein I never noticed in my shoulders or biceps or abs starting to pop out, or the horseshoe in my triceps really becoming apparent, IS EXTREMELY MOTIVATING. I am not being conceded. I am excited, thrilled even when I see that my hard work is paying off. Does it matter that it is every day rather than once a week??!?? I am not getting a big head. These are big changes for ME.

This is an interesting discussion.

When I first started, I saw some fairly dramatic changes in my body right away, and then … nothing.

Sort of.

Going from 170 lbs to 145 lbs in under a year was pretty darned fun. I spent SOOOO much money on clothes that first year! But as I continued along, I saw smaller and smaller changes in my body.

I got STRONGER though - I got my "hits" from watching myself lift progressively heavier and heavier pieces of metal. No matter what you see or don't see happening in your body, the metal does not lie: if you can crank out your reps with more weight than you did last time, your body has changed, PERIOD.

I finally got wise to what was going on and took progress pix.

I have found it startling to see how much change can be visible in my body with little or no weight change, if I look at a time-series of pictures that are taken at two or four month intervals.

For unassisted women, bodybuilding is like EXTREMELY slow sculpture. Ya' REALLY gotta be PATIENT to see it happen. But … it does.

So take pictures, Shasta. Try to take them in the same light, in the same poses, once a week if you have to. And pay attention to the increases that you make with your weights. Take your victories wherever you can find them. Recognize that the whole process is FAR more interesting to you than it is to anyone else. Which is EXACTLY as it should be. :)

And if you need the daily props, email me your shoulder pix and I'll prop you up. Okay?

:)

Oh, and with regard to the "daily self-admiration"? I'm so stoked about my own progress that I flex in the ladies' room at work when nobody's looking. :hide:

Built
09-08-2005, 05:00 PM
WOW Baby! I knew you critiqued yourself, but I never knew you jacked off to yourself in the mirror.........That's kinda hot! Can I hide in the closet and watch?!?!? :rolleyes: har-Har.......... :windup:
PIX!

Shark
09-08-2005, 05:50 PM
Just came in hear and got caught up. It looks like you're progressing nicely and learning some usefull information. If I had a girlfriend who wanted to learn more about diet and exercise, I would have her on here talking to Built in like 2.5 seconds. Suck the resources that you have dry... (ok, really, I didn't mean it that way.)

Anyway, keep up the good work!

Built
09-08-2005, 05:52 PM
Suck the resources that you have dry... (ok, really, I didn't mean it that way.)


Hatred already offered.

:evillaugh

Built
09-08-2005, 10:25 PM
"Redeemable anytime..."

Shasta Cox
09-09-2005, 09:18 AM
Took last night off from the gym. I have been really tired lately. I used to have sooooo much energy. Now I just love to sleep all the time. I also have noticed in the past & currently a link between how much cardio I do and how tired I am. The less cardio, the more sleepy.......... Bwah! Is there a happy medium when it comes to doing cardio? I don't just work out for vanity sake. I DO actually w/o to feel healthy and energetic as well. So how can I compromise a happy medium?

I have to also say that I am soooo excited about Vegas. We are going to have so much fun..... woo hoo! This will be my first real time going(I have been there 2x before, but they didn't count because I didn't really get to do much while I was there).

Shark
09-09-2005, 10:57 AM
I notice that cardio/energy correlation but whats funny for me is that it seems like if I do a different type of cardio my energy level chagnes. For example, if I use the eliptical machine then I find I have less energy throughout the day then if I jog/run on the treadmill. Nothing helps me sleep better or have more energy then running. I think part of it has to do with the fact that when I sleep I am in a deeper sleep and I wake up more refreshed and more energetic with less total sleeping time.

YoBrickWall
09-09-2005, 06:07 PM
i live in sin city. have fun when your here

YBW

Shasta Cox
09-09-2005, 07:31 PM
i live in sin city. have fun when your here

YBW


Any suggestions on cool places to hit up while there?!?!? We are going to Rain for sure, but the Rio looks kinda neat as well, so does the one club that is at Luxor.

I am so excited. We are going w/ some cool ass people and it is for sure going to be a good time!!

lilmase1153
09-09-2005, 07:34 PM
Any suggestions on cool places to hit up while there?!?!? We are going to Rain for sure, but the Rio looks kinda neat as well, so does the one club that is at Luxor.

I am so excited. We are going w/ some cool ass people and it is for sure going to be a good time!!
damn straight im cool ass :D

BTW i was talking to a friend and he was telling me unless your willing to spend 50 bucks to cut the line (at Rain) than its like an hour wait or longer.

YoBrickWall
09-10-2005, 12:43 PM
ah you only live the next state over..not sure which hotel your staying at but for a party time head to the strip. its where most of the out of towners let loose.. while there last week at the bar i got to ride a mech. bull.. it was awesome, a real rush.. i did pretty good on it. i think because of my leg and upper body strength

YBW

Hatred
09-10-2005, 05:45 PM
MASE!!!! WE RIDING MECHANICAL BULLS!!!!!!

We've been to rain before...with a high roller.
Got right in and got hammered...I LOVE that place.

Miker
09-12-2005, 01:53 PM
Built is spot on Shasta... and stay away from the dc's... bad **** that. (oh yeah.. take a camera so we can see that top!!)

YoBrickWall
09-12-2005, 03:09 PM
i agree with built on the water pill. it does wonders for the coming weekend.. small tops,ummh yeah sounds like your gonna rock/roll.

YBW

lilmase1153
09-12-2005, 03:19 PM
MASE!!!! WE RIDING MECHANICAL BULLS!!!!!!

We've been to rain before...with a high roller.
Got right in and got hammered...I LOVE that place.
Yippee kay ya Mother****er

so anyways were staying at treasure island (gay) but i have a couple guys coming so its what they chose. we are getting in saturday afternoon. there will be 4 of us for sure, and was just wondering what you guys have planned for saturday noonish. i know you will most likely be passed out still from friday but i was thinking we could hang out grab some food and some drinks BS and what not.. just let me know Fo SHo

Shark
09-12-2005, 03:34 PM
I would suggest going low carb and high water till thursday and then cutting it down as of friday morning. You'll come in pretty dry by friday night.

Built
09-12-2005, 03:43 PM
Oh, yes - good point Chris. I live in low-carb land most of the time, so I forgot to mention this. I DID suggest overwatering for a few days, but the carbs are key for reducing bloating.

Shasta, I might suggest keeping your fats up a bit to keep the appetite under control while you do this. And expect to feel kinda flu-ish for a few days if you haven't low-carbed before.

Shasta Cox
09-12-2005, 04:47 PM
I have been low carbing it. Explaination as to why I can sleep for 14 hours straight now explained. The only carbs I have been ingesting are from veggies and a small amount from n/f milk. If I began to eat carbohydrates again, would I inflate immediately? As in, overnight? Josh and I went to TGIF on Friday night. The shrimp was batter fried and I ate some mashed potatoes. Could that have been the bloaty culprit?

Hatred
09-12-2005, 04:52 PM
DUhhhh...
You Bloat like within an Hour.

Shasta Cox
09-12-2005, 04:52 PM
Built is spot on Shasta... and stay away from the dc's... bad **** that. (oh yeah.. take a camera so we can see that top!!)

We will take lots of pics. I post them up, but I can promise, even if I get unbloaty, there is no way my abs will look as hot as Built and Get Fit. That will take a lot more work...... :cry:

Shasta Cox
09-12-2005, 04:55 PM
You Bloat like within an Hour.

Really?!?!? That quickly?!?! I had no clue it could happen that fast(and I'm not talking about the bloating you get from eating a meal).

What are other contributing factors that I should stay away from besides sodium and carbohydrates?

Built
09-12-2005, 04:56 PM
Not work. Just diet.

Heh. :rolleyes:

"Just" diet.

Bleah.

You're gonna look SMOKIN'!

YoBrickWall
09-13-2005, 01:08 AM
hate to say it cutting your carbs one week out wouldnt help anyone un less ypur already lean... not sure what you look like but by the sound of it looks good.. just be yourself and have fun.. you plN ON QORKING OUT HERE AT ALL OR JUST PLAY?

ybw

Built
09-13-2005, 01:15 AM
It will reduce bloat. Fast.

YoBrickWall
09-13-2005, 01:24 AM
and make you frrl weak and drained

YBW

Canadian Crippler
09-13-2005, 01:26 AM
Lol YBW, you been drinking tonight? Spelling is so off on your last 2 posts :p.

YoBrickWall
09-13-2005, 01:30 AM
yupper just got back from the bar watching the football game

YBW

Shark
09-13-2005, 10:18 AM
Shasta, I have a suggestion for something to do when you and Josh are in Vegas. Besides all the clubs and stuff it nice to have a couple plesant things to do during the day. My favorite thing to do is to go to the Resturant at the Paris hotel for lunch. It's on the ground floor and has an outside patio area where you can people watch and you can see the belagio water show every half hour or so. Plus, the Paris employes this mime guy who totally goes around and ****s with people. He's really funny. The food is great and I don't smoke so its nice to get to sit outside and breathe fresh air for a while since the whole inside of the city is basically a smoking section.

Shasta Cox
09-13-2005, 11:22 AM
hate to say it cutting your carbs one week out wouldnt help anyone un less ypur already lean... not sure what you look like but by the sound of it looks good.. just be yourself and have fun.. you plN ON QORKING OUT HERE AT ALL OR JUST PLAY?

ybw

look to page one of my journal I have pics posted up. I am not super lean or anything, i have a ways to go, but if I bloat at all, I can look 2x my actual size, so anything helps at this point. It can be a matter of drinking a bottle of water. One min. flat tummy. the next 4 inches bigger around......

Built
09-13-2005, 12:35 PM
and make you frrl weak and drained

YBW

Never does this to me ... :scratch:

Shasta Cox
09-13-2005, 12:41 PM
Shasta, I have a suggestion for something to do when you and Josh are in Vegas. Besides all the clubs and stuff it nice to have a couple plesant things to do during the day. My favorite thing to do is to go to the Resturant at the Paris hotel for lunch. It's on the ground floor and has an outside patio area where you can people watch and you can see the belagio water show every half hour or so. Plus, the Paris employes this mime guy who totally goes around and ****s with people. He's really funny. The food is great and I don't smoke so its nice to get to sit outside and breathe fresh air for a while since the whole inside of the city is basically a smoking section.

Thx! Really though! That is one thing that drives me nuts about Vegas and every club out of the state of Cali actually. Here, there is no smoking allowed in public building and I believe within 5 ft of a building. I guess I am a spoiled non-smoker. Everytime, I have left the state, I come back home w/ a sinus infection from all the damn smokers...... Grrrrhhhh!!!

So I really appreciate the advice. Anything w/ fresh air involved is super keen to me!!! and yes, I said SUPER KEEN...

Shasta Cox
09-13-2005, 12:44 PM
Never does this to me ... :scratch:

If I low carb it w/ very extremely low to no carb, I DO get extremely drained and tired after a few days....

This happened last time I did PSMF. After 3 days, I was completely exhausted and fatigued. Combo of extremely low cals & only protein. I was only ingesting 900 cals a day. Egg whites, chix breast, and fish. Bawh!

Shark
09-13-2005, 01:21 PM
Thx! Really though! That is one thing that drives me nuts about Vegas and every club out of the state of Cali actually. Here, there is no smoking allowed in public building and I believe within 5 ft of a building. I guess I am a spoiled non-smoker. Everytime, I have left the state, I come back home w/ a sinus infection from all the damn smokers...... Grrrrhhhh!!!

So I really appreciate the advice. Anything w/ fresh air involved is super keen to me!!! and yes, I said SUPER KEEN...

Seriously! I get sick every time I come back from vegas! Lack of sleep, bad nutrition, all the booze and smoke, nothing good health wise can come from that. The paris lunch is nice, as are the pools at all of the big hotels. Venitian has an incredible pool but I don't remember where you are staying. Anyway, you will have a good time regardless as its still vegas and its a fabulous place.

Built
09-13-2005, 01:29 PM
If I low carb it w/ very extremely low to no carb, I DO get extremely drained and tired after a few days....

This happened last time I did PSMF. After 3 days, I was completely exhausted and fatigued. Combo of extremely low cals & only protein. I was only ingesting 900 cals a day. Egg whites, chix breast, and fish. Bawh!


Not what we're talking about here. PSMF is low carb AND low fat AND super-low-calorie.

Ketogenic low carb is higher fat.

Shark
09-14-2005, 06:54 PM
Excellent! Little tops are good! One thing that I always notice when i'm low carb is that the alcohol hits me quicker and my tolerance is lowered so take it a tad easy when you get to vegas. The fact that you will be going in a bit dehydrated and that its hot as hell there are both factors that can mess with you once you start drinking.

Built
09-14-2005, 07:03 PM
Yep! Makes me an even CHEAPER date LOL!

Glad it's working for you, babe!

Shark
09-15-2005, 01:45 PM
Speaking of cost effective, last time we went to vegas we each brought 2 1.75 litre bottles of booze from costco. We basically partied hard in the room before we went out and then took flasks with us to the clubs. It was way cheaper!

Hatred
09-15-2005, 02:53 PM
Let's not forget to wax my Butt/back as well.
Nanners punched me in the face to wake me up and gave me a bloody nose.

YoBrickWall
09-15-2005, 06:19 PM
Shasta- you probably dont plan on drinking much but thatll all change when you start having a good time.. what color is that little itty bitty top so if i see you walking down the strip ill know its you?

Built- CHEAP DATE? what are you doing tonight?

YBW

Hatred
09-15-2005, 06:31 PM
It's black. You'll know it's her by the 260 lb dude with an Animal Beanie on his head next to her.

Built
09-15-2005, 06:44 PM
Built- CHEAP DATE? what are you doing tonight?

Deads.

:)

YoBrickWall
09-16-2005, 08:48 AM
black and an animal beanie hat.ill look for ya if were on the strip at the same time... if you guys get a chance take a cab to fremont in downtown.. iyoull have a blast there

Built- cool, im doing legs and deads today

YBW

Shasta Cox
10-03-2005, 12:29 PM
Internet freedom has been revoked at work. Shouldn't even be on here now. Will have to find time in the evening to kick Josh off our POS PC so I can post. Going to be in Nashville for the next week and a half for work and won't have PC access while working it. I will start posting reg. again once I return. Hope all is wonderful w/ you all. Best-Shasta

Shark
10-03-2005, 12:32 PM
Was wondering what happened to you!

Shasta Cox
10-13-2005, 12:29 PM
Okay, back from Nashville, and God, I am so glad to be home w/ my family, whole foods, and the gym with in walking distance. Nashville was seriously boring and I stayed in a ****-hole. The only food options near us(we had no vehicle) was country fried foods, bbq(fried foods), burgers & fries, and pizza hut. OH GOD. Even the healthier choices are bad for you. I tried to make my 3 protein bars, the few raw almonds, and beef jerky I had brought for my flights, last as long as possible. 2 days of bf & lunch is what it turned out. So glad to be home! So back in the gym again and it feels great. I was having serious withdrawals. I am so glad to be back at it. This trip, although it sucked was good for a few things. Take the best from it that you can, right? It has increased my motivation 10 fold. The thought of anything that is not fresh, and whole, and made from scratch, disturbs me. My w/o's have been spectacular the past two days(Back, then shoulders) and I am feeling really good. It also was good for Josh & I. We both needed a break from eachother and the time apart proved to be really good for the both of us. Being that it sucked so much, it made me yearn to get back to my day job and regular routine. I now have a new found appreciation for sitting at my desk, talking to people over phone and email. All and all it turned out to be really positive. Revitalized my attitude on all aspects of my life. A new appreciation for the day to day routine, so many of us often take advantage of.

Keeping all in the 6-8 range weight wise. 4 sets total, first being a warmup set @ 12 reps.
Shoulders & Abs-Arnies, Shoulder Press, Side Raises, Front Raises, Pull Ups, Machine Shoulder Press, Shrugs, Crunches, Seated crunches, Overhead Pulldowns, Light Seated Back Extensions
Finished off w/ 20 min, slow & controlled cardio on the elliptical.

Aaaaah! Life is good!

jamrock
10-13-2005, 01:12 PM
Heh.. this thread reminds me of that scene in dumb and dumber when they get to Colorado and they see the woman and man walking and Floyd says "nice ass" and the other dude says "yea he must workout". Now you are probably wondering why that came to mind.. I'm sure one of you two has a great ass, and in no way am I insinuating either of you is dumb.

To my point, your head colds after travels could be due to the air conditioning systems in airplanes and not so much the smoke.

Built
10-13-2005, 01:24 PM
Heh.. this thread reminds me of that scene in dumb and dumber when they get to Colorado and they see the woman and man walking and Floyd says "nice ass" and the other dude says "yea he must workout". Now you are probably wondering why that came to mind.. I'm sure one of you two has a great ass, and in no way am I insinuating either of you is dumb.

To my point, your head colds after travels could be due to the air conditioning systems in airplanes and not so much the smoke.
This post was like one of Rock's, except that it was more coherant, the English was too good and it wasn't as funny.

But other than all that, it's like you two were separated at BIRTH!

Shasta Cox
10-17-2005, 12:29 PM
Sat. I had an awesome back w/o. I found a great w/o in my Women's BB Magazing -OXYGEN. It is 6 moves Chin ups, Seated Rows, Bent over Rows, One armed Upright rows, Wide grip Lat pulldown, Narrow grip lat pull downs, than I added back extensions to hit the lower back a little more. You do 3 sets each, holding each count for 2 seconds to get maximum contraction. I have done this my past 2 sessions at the gym, and my back is so sore each time. It takes the full week to be able to do the routine again. I am loving it.

Nothing really exciting happened this weekend. Catching up on a few things from while I was gone in Nashville.

Shasta Cox
10-17-2005, 05:11 PM
Shoulders
Free Weights
Shoulder Press
Arnies
Front Raises
Side Raise
Machine
Shoulder Press
Pull Ups
Flys
30 min cardio

Built
10-17-2005, 05:23 PM
Be careful with the wide-grip stuff, Shasta. There have been a number of discussions on this - wide grip work places undue pressure on the rotator cuff with absolutely NO net gain.

The absolutely BEST stuff I've found for lats has been:
Fake assisted chins off the smith machine (slow negatives, use the tops of your toes to assist)
Dumbbell pullovers on a flat bench
Hammer high pulls, done one arm at a time

And there's these stretches you can do between sets - they're painful, but really, REALLY effective -

http://ruggedmag.com/index.php?type=Article&i=2&a=3

Loaded Passive Stretching

Lats: "grab hold to the frame of a squat rack or something similar with a reverse grip (the palm of your hand should be facing away from your body). Sit back and generate your weight in the opposite direction of the rack (i.e. backwards). This is a brutally painful stretch. "

I would also urge you to work good mornings into your routine - I prefer them to hypers, although they're not entirely equivalent, they do work the lower back, and also the posterior chain - effectively lifting your ass, and preparing you for really great progress on your squats.

Shasta Cox
10-18-2005, 05:01 PM
Today is Bis & Tris. I have not found a bi/tri work out that really pleases me as of yet. Does anyone have any recommendations? Here is what I normally do;

Free Wts
Curls
Over Head Tricep Press
Hammer Curls
Tricep Press down on Machine
Preacher Curls On machine
Cable Tricep Press
Cable Curls
30 min of light cardio(still taking it easy cus of knee)

I am doing these things, but it just feels so BLAH and repetitive. I don't really look forward to my bi & tri days out of boredom. Yes, I push myself. I increase weight w/ each set. Keeping in the 8 reps per set range. Help! I'm bored w/ these days!

getfit
10-18-2005, 05:06 PM
why not try some incline db curls

weighted bench dips for your tri's

There's more but i'll think and post :D

lilmase1153
10-18-2005, 05:08 PM
Same thing happens with me on arms day (bi's and tri's). One thing i to do mix things up is do whats called the double gunz on the cables. You get both cables with handles on them make it a little over your head height and than curl making your palms or knuckles touch your head. for triceps over head cable extensions, or skulls, or even a cable kickback.

man i hate arms day, which is one reason i rarely do arms..

oh yeah from the way you set your arms day up are you super setting them all?

lilmase1153
10-18-2005, 05:12 PM
good one GF bench dips are great even normal dips at that.

biceps i like concentration curls, reverse grip curls.. and ill think of more later

Built
11-05-2005, 08:04 PM
Happy Birthday Shasta!

Hatred
11-18-2005, 01:17 PM
Page 4...someone's been slacking.

97muscle
11-18-2005, 01:27 PM
Okay so here is my w/o plan after a week off

3 Day Split w/ one off OR cardio on that day.
(on top of this, I sprint/jog for 30-45 min a day w/ my dog.)
I really want to improve my upper body strength and reduce my lower body fat. I carry the majority of my weight in my lower half. My shoulders in paticular have always been especially weak and I would love to increase size there especially. Suggestions are very much appreciated.


Upper Body

Chest Press 15x70, 10x90, 6x115
Rows 15x70, 12x90, 8x115

Shoulder Press 15x30 =(, 10x45, 6x60
Lat Pull down 15x110, 12x130, 8x150

Front Raises 15x20,12x30,8x40
Forearm Curls 15x20, 12x30, 10x40

Curls 15x40, 12x50, 8x60
Tricep Press 15x40, 12x50, 8x60

45 min- 1 hr cardio

Lower Body

Walking Lunges 100 warm up
Squats 15x135, 12x185, 10x225
Leg Press 15x225,12x315,10x405,6x495

Hamstring Curls 15x105, 12x120, 8x135
Leg Extension 15x105, 12x120, 8x135

Inner Thigh Press 15x105, 12x120, 8x135, 6x150
Outer 15x65,10x90,8x105

Seated Calf Raises 20x45, 15x90, 12x135

45min-1 hr of cardio

Core

Back Extensions
Ab Bench
3 sets of 15 situps on incline bench
super set w/ 3 sets of 20 back extensions
3 sets of 50 each side oblique crunches
3 sets of 50 crunches center
Dead Lifts 15x135, 12x155, 8x185

45min-1 hr of cardio


Thanks for making me feel so welcome. =)

Crap girl you are making me feel like a total whimp with some of those lifts. You look awesome and if you listen to Built or GetFit you will be just fine.
I am definitely going to have to pick it up or you are going to blow me out of the water.

Good luck, Later

97muscle
11-18-2005, 01:33 PM
You couldn't PAY me to use that thing.

What's the problem with these machines? I have just recently started using them to restrengthen my hips after the car wreck and seems to be working for me. Is there something that you think would work better?

Davidelmo
11-18-2005, 02:43 PM
Those lifts are freakin' SICK!

That's ridiculous seriously... you are one strong girl :-O

[[[----]]]
11-18-2005, 03:15 PM
good one GF bench dips are great even normal dips at that.

biceps i like concentration curls, reverse grip curls.. and ill think of more later

I agree that the concentration curls are awesome! I do them on a cable. Talk about burning!

97muscle
11-18-2005, 03:36 PM
Concen. Curls burn like crazy, I have started to incorporate a lot of concentration in other lifts as well, and it is working great for striations( the ones I have left since I am bulking) Anyways I wish my wife had your attitude because as far as body type you guys look about the same but she weighs like 190lbs and it isn't muscle.

Shasta Cox
11-19-2005, 12:26 AM
Really, I haven't been slacking here folks. I am still working out. Sticking to the routine and my diet. Built has me set up on something great so hopefully I will look like her someday. I just haven't posted it up or anything yet. I really wanted to prove to myself that I could stick w/ it for a bit b4 I announced in my journal that I switched up again. After Hatred's comment, I wanted to make sure that I could do it and stick to it. Thx you guys for all the great comments. My knee is doing a lot better. I still feel pain sometimes, but am working out very carefully, slow and controlled. I did 405 x8 with leg press this week. Which really shows something. My knee felt all tense afterwards, but man it felt so good to get that much wt up with my legs again. It has been a while. My deads are now 225x4 also. I was at the gym the other night doing em and this guy asked me if I was a power lifter. I giggled.

I will post my routine and diet up soon. I promise. Built is so awesome to help me with everything and I really really want to suceed with this.....

Built
11-19-2005, 12:30 AM
Good girl!

Honey, I'm on AIM if you get this...

And yes, yes I am awesome. Just ask me - I'll tell you LOL!

;)

Really, babe, I'm proud of you!

lilmase1153
11-19-2005, 12:58 AM
With a coach like Built im sure if you listen it will come...


Good luck

tigo
11-19-2005, 02:50 AM
you are very strong.

and i always thought ATF meant Ass To Floor.. not feet

i have been enlightened.

the doc
11-19-2005, 09:08 AM
so is hatred really hateful or is he more of a soft, emotional guy?

Hatred
11-19-2005, 10:35 AM
you are very strong.

and i always thought ATF meant Ass To Floor.. not feet

i have been enlightened.
Have you ever tried to touch your ass to the floor while squatting?

tigo
11-19-2005, 06:54 PM
^thought it was a figure of speech to go as low as you possible could

Hatred
11-19-2005, 07:03 PM
And it is.....

Shark
11-21-2005, 11:06 AM
What's going on in here. I wanna see some workouts posted or something! If you're sticking to builts plan then you must be doing something positive so post something up in here so we can support you!

Shasta Cox
11-21-2005, 04:46 PM
Okay fine... I will post.... W/o on Sunday, Monday, Thurs, and Sat. I usually end up going in on 1-2 of my days off anyways for light w/o's.

1950 cals on lifting days at least 170 grams protein, 60+ grams fat, difference in carbs right before and right after the gym

1600 cals on non-lifting days same as above

10 grams fish oil
10 grams cla
multi
selenium
dmae
ginko
st. johns wort

Sunday
Back & Chest

Rack Pulls 5x5 135 lbs
One Arm Rows 3x8 30 lbs
Smith 3x8 95 lbs
Flat Dumbell Press 5x5 20lb dumbells
Incline Press /Superset/ Flys 3x8 10 lb dumbells Seated Crunches 3x8-12 90 lbs Seated Calf Raises 3x15 90 lbs 20-30 min cardio

QUADS
SQUAT ATF 5X5
LEG PRESS 4X8-12
LEG EXTENSION TOP THIRD 3X10-15 UP FOR 2, HOLD, DOWN FOR 2

HAMSTRING ACCESSORY
GOOD MORNINGS SUPERSET 3X5
LEG CURLS SUPERSET 3X10-15 UP FOR 2, HOLD, DOWN FOR 2

BICEPS
ALT DUMBELL CURLS HEAVY 5X5
INCLINE DUMBELL CURLS 1/2 WT OF ABOVE 3X8 UP FOR 1, HOLD 1, DOWN 2

MIN 30 MIN OF CARDIO
STRETCH


Thurs
5x5 Arnies 25 lbs
3x8-10 side laterals 10 lbs
3x10-12 Rear Delt Raises 10 lbs
5x5 Chins
3x8 Lying Dumbell Pull overs 10 lbs
3x8-12 Lat Pull Down 100 lbs
Standing Calf Raises 3x6-8 75 lbs
Seated Calf Raises 3x15-20 45 lbs**skip this one, you
did seated on backand chest day
Crunches 100 lbs 3x8
20-30 min cardio


SAT
HAMSTRING DOMINANT
RDL'S HEAVY 5X5
LEG PRESS HIGH FOOT 3X8-10
QUADS
WALKING LUNGES LONG SET 3 SETS W/ WT
OR
LEG EXTENSIONS TOP THIRD 3X15-20 UP FOR 2, HOLD, DOWN FOR 2
TRICEPS
DIPS WEIGHTED 5X5
SKULL CRUSHERS WEIGHTED 5X5
CABLE PRESS HEAVY 3X8-12
ABS
Do two different weighted Ab Excercises

This is way different than the way I am used to working out, as you can tell. Where my w/o's used to be 2-2.5 hours they are now an 1.5 hours TOPS. Not really seeing any change in wt, but feeling and seeing a difference in my body composition. This is not a rush, loose it fast kind of plan. I know it will take a while, to see the changes. I am feeling a LOT stronger.

Built
11-21-2005, 04:50 PM
Nice work girlie!

Your body will harden up nicely from this - and the diet.

Wanna start posting up your macros from fitday? I'm doing this too, to track - cheat days and all.

If the weight isn't moving, we'll have to look at creating a little more of a caloric deficit. I don't want your low cal days to drop any more, but you might consider dropping the higher cal days to 1800 once your diet has stabilized.

Shasta Cox
11-21-2005, 05:02 PM
Yah, I was thinking about doing that already. I feel harder overall, but am def not seeing in difference in my weight.

Built
11-21-2005, 05:04 PM
Okay, if your diet is clean and settled at the 1950 and 1600 levels, drop the 1950 to 1800.

You're doing 20 minutes of ss cardio after you lift, right?

Can you toss in 20 minutes of fasted walking on non-lifting mornings?

Hatred
11-27-2005, 07:18 PM
I'm selling pics of Shasta nekkid and curled up in the fetal position....because that's how she landed when she fell down drunk.
These can be purchased for 5.00 over in my journal.
..

.
.
.:D

Built
11-27-2005, 08:49 PM
Oooohhhh... noooooo....

Shark
12-09-2005, 08:28 PM
Did you fall off the planet?

Hatred
12-09-2005, 08:52 PM
:windup:

Shark
12-27-2005, 05:38 PM
Bump again!

Shasta Cox
01-09-2006, 03:53 PM
okay so lame, i know. i have had nothing to write about. i have deathly ill for over a month now. I work in a big germ factory apparently and so does Josh. So, first it started out as bronchitis, then right when i was almost better i got strep and a sinus infection, then Josh brought home the flu right after that. F***ing ridiculous. I am so fed up w/ this crap. This is BS. I just started going to the gym again LAST NIGHT. I have lost a ton of strength and it sucks ass!!! I haven't gained, nor lost any weight but I am softer and weaker and bitching a ton about it. ARGH. I am feeling a lot better. Starting yesterday, I am hoping I am back on track again. So you can stop your poking. Here I am. I bought Animal Pak vitamins and ETS so hopefully that will keep my immune system up and running STRONG!

Anyways last night I did shoulders. I am switching my Sunday and Thursday w/o's as my shoulders are a weak point and it is my understanding you should work your weakest points in the start of the week and your strongest points at the end of the week.
Shoulders and Lats (vertical push pull), abs

Shoulders:
5 x 5 seated Arnies
3 x 10 standing side laterals
3 x 10-12 face down rear delt raises
Lats:
5 x 5 fake chins.

Abs 4x15,12,10,8 weighted

30 min light cardio to finish it off.

W/O was so depressing. Usually I come home feeling super pumped cus my w/o was fabulous. This one just showed me HOW MUCH being sick has affected my progress. It SUCKED!

Well, here's to starting over again. One day at time, one day at a time......

Built
01-09-2006, 03:57 PM
I TOTALLY know how beyond wimpy you feel when you first start back. Put it out of your head. You're getting stronger NOW. And it's not a powerlifting contest - it just has to be heavy enough to work YOU out, not anybody else.

Good job. Drink water.

Shasta Cox
01-26-2006, 12:03 PM
my diet for the past week. perfecting slowly but surely and will increase cals w/ time and w/o.

23-Jan
Description Cals Fat Carbs Protein Extended

MRP 180 1.5 19 25 180
Milk 90 0 8 8 270
Fish Oil 40 4 330
CLA 40 4 370
apple 40 10 410
almonds 80 7 3 3 490
chix 533 24 37 43 1023 cutback here
cole slaw 100 1123
chili 1 cup 260 8 23 24 1383
apple juice w/ vinegar 140 0 35 0 1523
48.5 135 103 MORE PROTEIN LESS CARBS THO!!
Gym Legs 28% 35% 27%
30 min of cardio

24-Jan
Description Cals Fat Carbs Protein Extended

MRP 180 1.5 20 25 180
Milk 90 0 8 8 270
Fish Oil 40 4 330
CLA 40 4 370
almonds 80 7 3 3 450
chix 443 17.5 67 893
Fish Oil 55 4 950
MRP 180 1.5 20 25 1130
Milk 180 0 8 8 1310
apple juice w/ vinegar 140 0 35 0 1450 Almost there w/ diet need more protein, but no w/o.
39.5 94 136 So okay.
24.50% 26% 37.50%
No gym. Sinus Infection. Serious lack of sleep from night before.

25-Jan
Description Cals Fat Carbs Protein Extended

MRP 180 1.5 20 25 180
Milk 90 0 8 8 270
Fish Oil 40 4 0 0 330
CLA 40 4 0 0 370
chix strips 400 16 28 36 770
MRP 180 1.5 20 25 950
Milk 180 0 26 16 1130
spicy wings 4 total w/ ranch 200 1330 didn't really need the wings

did upper body w/o puked 1/2 way through it.
no cardio went home. No sleep.

I am tracking everything in excel. That's it for now.

Built
01-26-2006, 01:12 PM
Shasta

So great to see you back here!

You've really been sick this winter, hey? Dammit. I'm nursing a back injury right now, and trust me, I understand how frustrating it is when the mind is willing, but ... <grrrrr>

Don't diet too hard while you're getting your health back, okay? Plenty of fresh produce. You have GOT to build up your immunities.

Shasta Cox
01-26-2006, 01:24 PM
I have been taking Animal Pak vitamins. I love them. I got the sinus infection.



I like my diet right now. It is working for me. I do plan on adding more fresh yumminess to get my cals back up, but in all honesty, right now it is a force feeding. I haven't wanted solid food at all. chix is choked down. MRP's are even hard, but they go down a little easier.

I am telling you, honestly, if I could live right now off of water and supplements and not lose any muscle or f/u my metabolism, that is what I would be doing.....

Shark
01-26-2006, 01:37 PM
Stick wtih it and get healthy! Good to see you back.

Hatred
01-26-2006, 04:19 PM
I got the sinus infection from sucking on Josh's face I guess.....

We share everything apparently....




.....
She has an obsession with drawing mucus from my nose with her mouth.

galileo
01-26-2006, 05:38 PM
Yeah, that was uncalled for.

Pup
01-26-2006, 05:43 PM
Yeah, that was uncalled for.

I concur.

Diet looks good Shasta, hopefully you'll be able to avoid anymore of the flu stuff.

Shasta Cox
01-26-2006, 09:10 PM
I was being sarcastic.........

Diet was the same today as yesterday. Only difference was I added one additional scoop of protein to my evening MRP to get my cals up a bit

MRP 180 1.5 20 25 180
Milk 90 0 8 8 270
Fish Oil 40 4 0 0 330
CLA 40 4 0 0 370
chili 520 16 28 36 770
MRP 180 1.5 20 25 950
Milk 180 0 26 16 1130
Protein 122.5 2.5 3 25 1245.5



It was a good day. Now I am off to they gym.... Well as soon as my shake settles I should say......

Thanks for the support guys. I still feel like hell, coughing and blowing green ooze, but I can't f'ing take sitting at home or sleeping anymore. I feel so soft and out of shape.

f=ma
01-27-2006, 11:35 AM
when I was taking ETS, i'd burp up a cloud of white powder every single time. this girl i sat next to in a class told me she thought i was eating blow before class every day hah

Pup
01-27-2006, 12:14 PM
I've had the same damn thing happen multiple times...i found that if i took my ETS with liquid only and not solid food i'd have the horrible burning sensation in the bottom of my throat and burp up the powder.

Shasta Cox
01-27-2006, 04:59 PM
Oh God....the **** we talk about here?!?! some seriously twisted convo.....

Shasta Cox
01-27-2006, 05:05 PM
So far, I am losing about a 1-2 lbs a week.... Being sick for so long f**ked me up.... It feel so empowering to have the momentum and motivation right now to be on the ball..... I miss my 6 pk..... =( and being able to dance non-stop all night w/o being tired..... Oh Endurance! Come back to me!!!

Pup
01-27-2006, 06:07 PM
Oh God....the **** we talk about here?!?! some seriously twisted convo.....

You started it :windup:

...btw, don't get discouraged if the bodyfat doesn't start stripping off right away, with prolonged flu-like symptoms the immune response precludes the oxidization of adipose tissue, so once you're 100% the bodyfat will drop, but until that the body will be a pain in the ass.

Built
01-27-2006, 06:17 PM
Okay, I thought I was the only one getting these white cloud bursts from ETS.

LOL!

Bob
01-27-2006, 06:25 PM
Me 2... I thought it was just me...
But I found the trick.. I swallow them first with a big gulp of water... followed by my fish oil pils... and another big gulp of water..
So then instead of ETS dust, I fish burp.. LOL

Oh yeah.. Welcome back Shasta..
Hope we don't catch any of your illnesses by "touching" your journal.. :-)

Built
01-28-2006, 01:23 AM
Okay, this is going to be my diet aid. Read Shasta's gym log and lose my appetite.

;)

Shasta Cox
01-28-2006, 01:29 AM
Diet was good all day.... Same as prior....the only exception was dinner. I ate 2 pcs of pizza... Felt like SH** after too.... My body has obviously gotten accustomed to the clean diet. Lesson Learned... Tonight was my off night, but I went to the gym and did 30 min of cardio to assist in burning of the pcs of pizza.....

I love it. I had started using Animal Cuts w/ Animal Pak Daily vitamins.... It is a thermogenic w/ thyroid, water retention, and insulin resistance support.. This is the first time in my entire life, I feel like I am in complete control of my diet. No more crazy cravings for carbs and mexican food. Freaking Rocks! So awesome. I am a happy camper and def. recommend these supplements to you folks!

Built
01-28-2006, 01:35 AM
30 minutes of cardio burned off about a hundred calories.

How much pizza did you have?

;)

What about the water retention? It makes you hold more water, or it eliminates it? Because on a cut, water retention is actually a good thing (to a certain extent).

Shasta Cox
02-01-2006, 11:04 AM
Diet has been on point. W/o's too. Still feel like I am losing strength, but am giving it my all. I have been doing HIIT training for my cardio sessions. On the weekend I got up first thing and did a 45 min session on an empty stomach. I read in Oxygen that doing that, cuts into your fat stores big time. OH GOD, I have never worked out on an empty stomach. The first time was prolly one of the most difficult cardio sessions I have ever done. i was so sore the next day. Still sticking to the same lifting split I was doing before. Feeling good! Seeing results! Very motivated. Happy to be healthy and doing the damn thing in the gym..... =)

Anthony
02-01-2006, 11:16 AM
I read in Oxygen that doing that, cuts into your fat stores big time.

Yeah, along with your muscle. :windup:

midee1
02-01-2006, 11:30 AM
UH You could use some of your free time to CLEAN YOUR BATHROOM. :hide:

Shasta Cox
02-01-2006, 05:15 PM
UH You could use some of your free time to CLEAN YOUR BATHROOM. :hide:

What free time would that be, hmmm?? I do clean the bathroom, I pick up at least every other day. Wipe down the counters and all, only for it to be a disaster just as quickly as I picked it up. At least you guys didn't have to see any bloody guaze and an oily syringe left out(not mine), or uuuuh wait, my favorite, an oatmeal bowl, left w/ bloody tissues in it from when someone got a bloody nose. That would have made the photo really great!

Built
02-01-2006, 05:24 PM
No HIIT on an empty stomach, bud. SS only for AM empty cardio.

And HIIT - at my PEAK last summer, I could do 8 minutes of it without puking. If you're doing 45 minutes of it, it's intervals, but not HIIT.

Feed HIIT like a lifting workout.

This is how I do it:

Two treadmills, side by side.

One at 10% grade, 3.5 MPH
The other at flat grade, 8-9 MPH

Warm up for 3 minutes on the incline walk.

Stretch calves and quads, then …

30 second sprint, 30 second walk, 30 second sprint, 30 second walk, 30 second sprint, 30 second walk … start with 5 minutes like this, work up to 8.

Finish the session with the fast incline walking to burn off FFAs mobilized by the sprints.

Total elapsed time: 20 minutes, start to finish.

Okay?

:)

midee1
02-01-2006, 05:31 PM
What free time would that be, hmmm?? I do clean the bathroom, I pick up at least every other day. Wipe down the counters and all, only for it to be a disaster just as quickly as I picked it up. At least you guys didn't have to see any bloody guaze and an oily syringe left out(not mine), or uuuuh wait, my favorite, an oatmeal bowl, left w/ bloody tissues in it from when someone got a bloody nose. That would have made the photo really great!

Trust me I understand the bloody tissues. Mistress Dee has terrible nose bleeds but she manages to get blood all over the counter as well as the walls. I am worried that one day she will come up missing and CSI will go thru my house. I would be so screwed. :p

As for free time. I'm sure with all the help you have around the house you have plenty of time to lie around and sip drinks with little umbrellas while the whole time one of the fine gentlemen that you live with fans you with palm fronds and feeds you grapes, plucked freshly from the bunch. ;)

Shasta Cox
02-02-2006, 10:13 AM
Midee 1-HA! That would be nice wouldn't it! I would love to be pampered like that... closest thing i get is laying there while one of the dogs lays on top of me and licks me to death.....

Built- I recant my statement..... Look like I am doing interval training.... I misunderstood obviously... What is SS cardio?

Yesterday, I DID NOT STICK TO MY DIET. I was bad. I had pasta for dinner, and a pc of choco cake that booty brought home and had offered to Josh but he didn't want it! So I gladly took him up on the offer. =P .... I was majorly craving carbs. This focker has been taunting me w/ snickers bars, peanut butter cookies, and sweets, brat! Being that I have been doing so well, I allowed myself ONE cheat day and am back on the mo fo today. On that note tho, I had a freaking amazing back and chest w/o last night. All the carbs I ate were done within 2-3 hours of going to the gym. I did some abs too. Felt great... No cardio was done. I have the most amazing pump today....

Built
02-02-2006, 10:17 AM
SS = steady state. You are doing intervals though, fairly intense cardio. Leave that for later in the day, or at least have a half a protein shake first.

Don't you have a DEADLY workout all sugared up? I love those!

Shasta Cox
02-02-2006, 10:28 AM
okay... i will stick to 1/2 a protein shake at least prior. It's not like I have been doing it everyday or anything. I am NOT a morning person. It was just something I tried this past weekend on saturday and sunday. Normally my cardio is done AFTER my lifting during the evening. My intervals are 1.5-2 min med to high intensity, heart rate in the 145-155 range. Then high intensity for 30-45 seconds heart rate from 167-175. I usually do this for 30 min....

Built
02-02-2006, 10:29 AM
Sounds fine for non-lifting days. Personally, I just walk for AM empty cardio.

Shasta Cox
02-03-2006, 10:19 AM
Took yesterday off. Haven't had an off day in the past week. So, stayed home, caught up on sleep, kinda...... I guess I was passed out, I didn't even hear Josh comes home and he ALWAYS wakes me up..... Today is legs.....hmmmm...leg day!