PDA

View Full Version : The Adventures of the Twig Girl



Pages : [1] 2

teaturtle
10-17-2006, 04:40 PM
Ok so YAY. Finally! made one of these. Umm I started lifting in August. I'm 16. Ill try and make this as simple as I can.

PS. Also, don't make fun! I'm still a beginner. (NOT because I'm female GRR!)

Diet: Sorta bulking right now. Not a clean one, not dirty either. I should start using fitday again but I'm mostly focusing on getting as much into me as I can. I don't eat junk foods and haven't for years. I'm vegetarian.

Weight: 140lbs (the scale says ~145lbs but Im guessing it's water weight)

Routine: WBB1 - Thinking I should change soon. I've been on it for atleast 4-6 weeks.

Supplements:
Fish Oil (My hair looks and feels a LOT healthier even though I've dyed it many times and it was pretty much dead. Is this because of the fish oil?)
Vitamin E 400IU
Multivitamin
Glucosamine/MSM/Chondroitin

Today's Workout (warmup, real set)
Bench Press - 2x10x30lb, 2x8x45lb
Incline DB press - 2x10x20lb, 2x8x30lb
Deadlifts - 2x10x40lb, 2x8x65lbs
Barbell Rows - 2x10x30lb, 2x8x45lb
Shrugs - 1x10x30lb

I took out Dips and Chinups cause I dont have a chinup bar and I dont have anything to dips on (I can only do bench dips which isn't for chest, only triceps). Anyone have substitute for dips to workout pecs?

I'm hoping this journal will help me stay this motivated, if not more. :] :ninja:

Pup
10-17-2006, 08:04 PM
The fact that you are female, a teenager and bulking makes you cool...most girls your age are terrified of food. Welcome to WBB and good luck with all your goals.

teaturtle
10-17-2006, 08:17 PM
Hahahah yeah...I'm a freak O.O

Thanks :)

Ricky Bobby
10-18-2006, 06:12 PM
looking good so far. You should see some good gains on wbb1

offhegoes03
10-19-2006, 10:01 AM
looking good so far.. stick with it and you'll see some results. maybe instead of dips you can do some DB Fly's ( http://www.exrx.net/WeightExercises/PectoralSternal/CBLyingFly.html)

teaturtle
10-19-2006, 06:21 PM
Today's workout-

LEGS
Squats 2x10, 2x8
Hack Squats 2x10, 2x8
SLDL's 2x10, 2x8
Standing Calf Raises 4x10

Too emberassed and lazy to put weights up. Mostly just worked real good on my form today. So I'm happy with that. And my legs are shaking. Bleh, atleast it means I actually worked hard.

My diet could be a lot better. I know that if I ate more I would be gaining a lot faster but school is in the way. But I am working on it. I'm still motivated so that is good news.

RickyBobby - thanks, I've been on WBB1 for 2 months now. Im actually thinking of changing soon.

offhegoes - thanks, i'll do those and see if it helps.

Steele
10-19-2006, 06:38 PM
Lookin aight. Hope it goes well lass!

-Steele

teaturtle
10-19-2006, 08:06 PM
Steele - thanks :)

Unreal
10-19-2006, 08:21 PM
Best of luck. Keep it up and you will be beyond hot.

jkirkpatrick
10-19-2006, 08:26 PM
Good job on a healthy lifestyle pursuit (man, do I sound old!). :thumbup:

If you're looking to change things up from WBB#1, give Built's routine a shake. I did and I thought it was pretty good. Actually, after I'm done with my current split, I probably go back to BGB.

http://www.wannabebigforums.com/showthread.php?p=1290214#post1290214

And oh yeah, here's some :spam: !

teaturtle
10-19-2006, 08:36 PM
jkirk- Yeah that's what I was planning on starting. Thanks for reading my mind tho :]

Unreal - YES hahah, like Built-hot!!

teaturtle
10-20-2006, 08:38 PM
Today is a rest day, weeee.

I got my nails done and theyre pretty :) French manicure with flowers w/ rhinestones on them.

I ate good today. Didn't record it, but ate it anyway so I'm atleast going in the right direction.

I wonder what I should be for Halloween xD.. suggestions are welcome lol.

teaturtle
10-21-2006, 10:18 AM
Diet:
M1-Protein Pancakes
734 cals
12g fat
2g sat. fat
87g carbs
4g fiber
69g protein

M2-
915 cals
29.6g fat
10g sat. fat
123g carbs
13g fiber
53g protein

M3- (snack)
340 cals
30g fat
4g sat. fat
10g carbs
4g fiber
12g protein

M4 -
320 cals
6g fat
2.5g sat. fat
54g carbs
9g fiber
17.5g protein

TOTAL: 2309 cals/65.6g fat/18.5g sat fat/274g carbs/30g fiber/151.5g protein

I only had 4 meals but I got enough macros so that is okay I guess.

SHOULDERS, TRIS, BIS (reps x weight)
Military press 10x30, 10x30, 5x45, 6x40
DB press 10x10, 10x10, 8x15, 8x15 ( I need to buy heavier db's, these are all i have to work with)
Arnold Press 10x10, 10x10, 8x15, 8x15
Narrow grip BP 10x30, 10x30, 6x45, 6x45
Dips 8xBW, 8xBW
BB Curls 10x30, 10x30 (these were hard:(), 4x35, 4x35 (i didnt like curls today x(... )
Hammer Curls w/ DB's 10x10, 8x15

Dips were easy today, which they never have been. so Im happy about that. I went deep too. :) It's kinda hard to type so ill update later. *wave*

offhegoes03
10-21-2006, 04:16 PM
looking good so far, keep up the good work

teaturtle
10-21-2006, 04:38 PM
offhegoes03 - thanks, having my own journal and looking at others' is really keeping me motivated

KingWilder
10-21-2006, 04:51 PM
lookin' good, NICE dips

teaturtle
10-21-2006, 06:57 PM
kingwilder - thank u :) they felt really good today, hope they stay that way too

POWERLIFTER87
10-22-2006, 11:10 AM
:hello: Great work so far.

teaturtle
10-22-2006, 05:27 PM
REST DAY

Diet:
M1 -
660 cals
28.5g fat
12.5g sat. fat
56g carbs
7g fiber
42g protein

M2-
1253 cals (yeeeahh that's a lot)
31.5g fat
14g sat. fat
181g carbs
23.5g fiber
63.8g protein

M3-
1026 cals
56g fat
24.5g sat. fat
83g carbs
48g protein

TOTAL: 2939 cals(yay)/116g fat (yikes..)/51g sat fat/320g carbs/153.8g protein

I ate a lot today so I could get in my protein. basically sacrificed all the other stuff for the protein, but thats okay since im bulking :D

WBBIRL
10-22-2006, 06:02 PM
I've made unreal gains on the same program (Built's BGB) for going on over 8 months now, you can still use WBB1 for a long time to come espically since your relatively new to lifting.

I would try to cut the carbs and increase the proteints if I were you. Fish oil is a great thing and its very good your takeing it, being a female already puts you at a disadvantage as far as natural test goes.

Keep up the hard work! You dont see very many females out there that actually WANT to bulk, infact most of the more uneducated ones dont want to lift in fear of getting too big muscular wize as if it were that easy.

Built
10-22-2006, 06:37 PM
Great advice here. Can't argue a thing.

teaturtle
10-22-2006, 07:12 PM
thanks :D

teaturtle
10-24-2006, 06:07 PM
Weight: 141-142lbs I should get a digital scale if Im gonna do this, lol

CHEST AND BACK DAY:

bench press 12x35lb, 12x35lb, 8x45lb, 6x50lb (IM SO HAPPY b/c the last time i lifted 50lbs was in mid july and that was my 1 rep max. and now i can do 6 of those yaaay!)
low incline DB press 10x10lb(2), 10x10lb(2), 8x15lb(2), 8x15lb(2) i need me some new DB's
DB flys 10x10lb(2), 10x10lb(2), 8x15lb(2), 8x15lb(2)
deadlift 10x30lb, 10x30lb, 8x70lb, 8x70lb yes! finally decided to see if i could go higher on these. guess i could ha :D
BB rows 10x30lb, 10x30lb, 8x40lb, 8x40lb
DB shrugs 10x10lb(2), 8x15lb(2)



DIET:
M1 - Kashi bar i was in a hurry
140 cals
5g fat
0.5g sat. fat
19g carbs
4g fiber
7g protein

M2 - Pizza Hut veggie lovers not so good but it's better than nothing.
1100 cals
40g fat
15g sat. fat
145g carbs
10g fiber
45g protein

M3 - preworkout Vanilla nitrean w/ whole milk
260 cals
9g fat
?g carbs
32g protein

M4- mac 'n cheese (whole wheat)
1080 cals
46g fat
26g sat. fat
143g carbs
52g protein

M5- vanilla nitrean w/ milk
260 cals
9g fat
?g carbs
32g protein

TOTAL= 2840 cals, 109g fat, 307g carbs, 168g protein

~~~~~~~~~~~~~~~

Today was a good day for me :DDDD I feel a lot stronger and healthier. (even though i only had 7 hrs of sleep last night)

Built
10-24-2006, 06:10 PM
Nice job on the benches and deads!

teaturtle
10-24-2006, 06:44 PM
:)

KingWilder
10-24-2006, 09:54 PM
nice benching...it's obvious you're doing something right if your strength has increased that much

WBBIRL
10-24-2006, 10:19 PM
You had 1000 cals more then me today, and im twice your weight. That makes me a sad panda =(

Nice benching though

teaturtle
10-25-2006, 08:42 AM
You had 1000 cals more then me today, and im twice your weight. That makes me a sad panda =(

Nice benching though
yeah but it was al from pizza ... :S

offhegoes03
10-25-2006, 02:18 PM
congrats on the increase in strength.. workouts are looking good.

teaturtle
10-26-2006, 08:44 PM
LEGS:

ATF squats
10x30lb
10x30lb
8x40lb
8x40lb

Hack squats (i only did warmup for these cause i decided to do better at SLDL)
10x45lb
10x45lb

SLDL
10x40lb
10x40lb
8x70lb
6x80lb (the highest ive ever gone on SLDL, yay)

Standing Calve Raises
10x30lb
10x35lb
10x40lb

ABS - crunches 4x10reps

DIET:


Total: 2208
grams cals %total
Fat: 107 963 43%
Sat: 42 382 17%
Poly: 16 143 6%
Mono: 37 329 15%
Carbs: 213 769 35%
Fiber: 20 0 0%
Protein: 124 495 22%

Am I having too much fat? I know that recomended is 0.5g/lb LBM but that's the minimum. what's the limit?

teaturtle
10-28-2006, 02:35 PM
Shoulders, Triceps, Biceps

Military Press
10x20lb
10x20lb
7x40lb (tried for 8 reps..highest ive went also, yay)
6x40lb

DB Press
10x10lb(2)
10x10lb(2)
8x15lb(2)
8x15lb(2)

Arnold Press
10x10lb(2)
10x10lb(2)
8x15lb(2)
8x15lb(2)
hate these lol. theyre HARD..yuck..[/b]

Narrow grip BP
10x30lb
10x40lb
8x45lb
8x45lb

Bench Dips
6xBW
8xBW

BB curls
10x20lb
10x20lb
2x40lb [I](HA! i tried...heh)
4x35lb

Hammer curls w/ DB's
10x10lb(2)
8x15lb(2)

ABS - crunches

4x10reps

Hockey66
10-28-2006, 03:48 PM
I haven't seen pictures, but you're physique is probably pretty similar to my girlfriend's. She's 16 too, 5'7ish and 140 lbs. She figure skates so she has pretty jacked legs, first time I took her to the gym she could ATF 95 lbs. for reps pretty easily and SLDL 115. Keep it up, contrary to common belief a bit of muscle on girls is hot. ;)

Ricky Bobby
10-28-2006, 09:09 PM
congrats on increasing the poundage. Keep it up.

McIrish
10-28-2006, 09:24 PM
awesome work in here, tea! i'm glad to see a girl with some dedication - my g/f is all "wahhh, i just want to do pilates!" :(

deeder
10-29-2006, 12:16 AM
Ouch! Shoulders must be sore after that workout! Looking good!

Built
10-29-2006, 12:20 AM
Arnies ARE hard. They're also awesome!

Nice work!

teaturtle
10-29-2006, 04:00 PM
Ouch! Shoulders must be sore after that workout! Looking good!

Yep...


I haven't seen pictures, but you're physique is probably pretty similar to my girlfriend's. She's 16 too, 5'7ish and 140 lbs. She figure skates so she has pretty jacked legs, first time I took her to the gym she could ATF 95 lbs. for reps pretty easily and SLDL 115. Keep it up, contrary to common belief a bit of muscle on girls is hot.

woah thats awesome. i never thought figure skaters were that strong.

Hockey66
10-29-2006, 05:21 PM
woah thats awesome. i never thought figure skaters were that strong.

She's a pretty strong girl in general. She rides a huge powerful dirtbike and gives me a run for my money when we wrestle. Keep on goin', built girls > skinny girls.

teaturtle
10-29-2006, 05:42 PM
:D youre gf is hot haha

offhegoes03
10-29-2006, 07:08 PM
nice workout.. like Built said, arnies are awesome, so keep doing them

KingWilder
10-30-2006, 10:26 AM
lookin' good in here

and I agree with the others...I like my girls with some muscle on em, not really skinny

teaturtle
10-30-2006, 06:29 PM
*EDIT* I weighed myself and the scale said 144-145lbs so yay. It's possibly cause of the creatine (i just started it again this week) but let's hope the weight stays Lol.

Took 400mg caffeine ~30 min before my workout to see if it'd help any. and it did hah.

Also i shortened my rest time between sets to see if itd make any difference.

CHEST AND BACK:

BB bench press
12x35lb
12x35lb
8x50lb
6x55lb

Low incline DB press
12x10lb(2)
12x10lb(2)
8x15lb(2)
8x15lb(2)

DB flys
12x10lb(2)
12x10lb(2)
8x15lb(2)
8x15lb(2)


Deadlifts
12x30lb
12x30lb
8x80lb (my upper back kinda hurt a bit but these werent as hard as i thought they were gonna be
8x80lb

BB rows
12x30lb
12x30lb
8x45lb
8x45lb

Shrugs w/ DB's
10x10lb(2)
8x15lb(2)

my forearms hurt bad and i know theyre gonna be sore :( lol..

DIET:
Total: 2349
Fat: 127g 1144 49%
Sat: 31g 277 12%
Poly: 16g 145 6%
Mono: 43g 384 17%
Carbs: 216g 773 33%
Fiber: 22g 0 0%
Protein: 100g 399 17%

Once again, i think my fats are too high. what do you think???


~~~~~~~~~~
OMG i hate creatine! it makes me feel so nauseous and full :(, it better be doing something good lol..

for some reason though im in a good mood today. :) last night i felt pretty crappy so i guess thats why. one day = ****ty then the next day = great..

on anoher note, i think i might be sick :( i keep sneezing (i dont have allergies or anything) and ive been feeling tired. time for the vitamin C's lol..

ok well thanks for the motivation everyone, im glad i started this journal. it has helped lots.

teaturtle
10-31-2006, 08:16 PM
Rest day.. my butt is so sore :( :(

DIET:
Total: 2300
Fat: 98 881 40%
Sat: 52 467 21%
Poly: 1 8 0%
Mono: 6 50 2%
Carbs: 195 676 31%
Fiber: 26 0 0%
Protein: 159 636 29%

Pup
11-01-2006, 05:30 AM
Fat might be a little bit too high...i'd aim for 35-40% of total calories, your protein is definitely too low, 17% doesn't get it done. Your macros from yesterday look a lot better...IMO a 40/40/20 p/f/c split is probably optimum.

Training is looking excellent...keep it up :)

teaturtle
11-01-2006, 08:51 AM
Fat might be a little bit too high...i'd aim for 35-40% of total calories, your protein is definitely too low, 17% doesn't get it done. Your macros from yesterday look a lot better...IMO a 40/40/20 p/f/c split is probably optimum.

20% for carbs doesn't seem like enough at all... ??

offhegoes03
11-01-2006, 02:24 PM
nice job so far.. one piece of advice, if your upper back is hurting from the deads, you might be rounding your back a bit when pulling. Make sure you use your legs to drive and push your hips forward while leaning back (that's the best description I can come up with, but some of the more experienced guys might know a better way to describe it)

Pup
11-01-2006, 05:25 PM
20% for carbs doesn't seem like enough at all... ??

If you time them around the workout window its plenty, most people think they need a lot more carbs than they really do, busting your ass in the gym and packing in the protein is what puts on size.

teaturtle
11-01-2006, 07:18 PM
ok so i basically didnt feel like kicking my ass today. so i didnt really push myself (i dont think i could have anyway)..

i started the day off with a really bad neck ---> headaches ---> light sensitivity----> stiff back. so im glad i can atleast do this workout at all.

LEGS:

Squats
10xBW
10xBW (my legs were cold)
10x30lb
10x30lb
8x40lb
8x40lb
god i hate squats. i know that i can add more weight but i really dont want to.. and my back felt SO stiff from last workout

Hack Squats
10x40lb
10x40lb

SLDL
10x40lb
8x60lb
8x80lb

Standing Calve Raises
10x30lb
10x45lb
10x45lb
10x45lb

ABS - crunches
4x10reps

STRETCH - back, legs

DIET:
3332 cals
155.5g fat
70.5g sat. fat
328g carbs
30g fiber
158g protein

yessss... oi. SO much fat. I just cant help it. dairy has protein and i like cheese lol. i dunno i guess ill just wait it out a bit and see if too much fat will have its consequnces haha. hey atleast i got in 3000 cals this time and it wasnt even hard..

cutting acually seems like it might be a pain. i guess ive gotten used to bulking now.

teaturtle
11-01-2006, 10:59 PM
WOW..... this can't be happening! I'm HUNGRY.. wow. Is this bad or good?

and can I eat? (like maybe fruit or something) I never expected this hahahah..

OneBadUnit
11-01-2006, 11:10 PM
Awesome work. I 100% agree with the other guys, I LOVE a woman who works hard in the gym. Its actually something I look for when I meet new people.

Keep up the good work !!!!

teaturtle
11-01-2006, 11:21 PM
thanks

WBBIRL
11-02-2006, 09:42 AM
I have to give props for the arnolds, they are harder then hell. I have male friends who are nearly twice your size and cannot do arnolds with anything over a 30 pound dumbell. Keep up the hard work!

And no its not unusual to be hungry, go eat the vast majoirty of the contents of your fridge... it helps me anyhow.

Guido
11-02-2006, 09:50 AM
Wow!

For a 16 year old female, you are not the norm when it comes to your workout, diet, etc. That is a GOOD thing. Your workouts are well planned, your diet is reasonably good. Geez, I think there are a lot of people (especially younger people) here who could learn some things from your approach. HOW long have you been doing this???

teaturtle
11-02-2006, 01:18 PM
Wow!

For a 16 year old female, you are not the norm when it comes to your workout, diet, etc. That is a GOOD thing. Your workouts are well planned, your diet is reasonably good. Geez, I think there are a lot of people (especially younger people) here who could learn some things from your approach. HOW long have you been doing this???

HA...thanks. Um well when i started bulking I would just eat as much healthy food I could, but I only recently just started keeping track of my macros.

Guido
11-02-2006, 03:00 PM
So how long have you been lifting for?

teaturtle
11-02-2006, 05:18 PM
well I started getting interested in lifting last year but I only started to lift (correctly) in august.

Stumprrp
11-02-2006, 05:31 PM
wow your strong! you are currently eating more cals then i am :D keep it up, just watch out, those sat. fats are a bit high.

teaturtle
11-02-2006, 09:40 PM
stumprrp - yeah theyre high, im monitoring my fats now.. trying to keep them low is HARD. takes a lot out of my cals.

3000 cals isnt actually much if you think about it..

teaturtle
11-02-2006, 10:32 PM
DIET:
2382 cals
135g fat
31g sat. fat
217g carbs
130g protein

anyone think I need more protein?

Guido
11-03-2006, 08:08 AM
Maybe just slightly more, to at least 1g per lb of BW.

teaturtle
11-03-2006, 12:53 PM
Ok thanks that's what i always try to aim for but you know lol.

Guido
11-03-2006, 01:24 PM
Yeah. I don't think 10g here or there really is going to make that big a difference, though.

teaturtle
11-03-2006, 01:34 PM
so I guess I should aim for atleast 140g, instead of seeing it as a limit I'll make it an obligation lol. That way Ill get it in for sure.

WBBIRL
11-03-2006, 01:35 PM
Drop the carbs, by about 50g and replace with protein. Generally on a bulk you want 1G per pound of bodyweight or better so I'd recommend a general amount of 150 grams per day at your current weight. If you want to eat more, but cant then you can try laying off the fats and getting more carbs/protein... for some fats tend to keep your hunger at bay whilst carbs could make you hungry. Perhaps try drinking some of your cals?

teaturtle
11-03-2006, 01:41 PM
Drop the carbs, by about 50g and replace with protein. Generally on a bulk you want 1G per pound of bodyweight or better so I'd recommend a general amount of 150 grams per day at your current weight. If you want to eat more, but cant then you can try laying off the fats and getting more carbs/protein... for some fats tend to keep your hunger at bay whilst carbs could make you hungry. Perhaps try drinking some of your cals?

If I'm trying to lower my fats, would having fat-free foods be ok? I heard all the fat free stuff isn't too good. But I bought like fat-free cottage cheese, is thta okay? If, say, I got all dairy foods as fat free (cause I get most of my fats from dairy) ..would that be fine or should I just stick to smaller portions of whole fat?

WBBIRL
11-03-2006, 02:46 PM
How and where you get fats are of little importance, its the quantity of fats that are important. Ofcourse that doesnt mean that 150G of trans saturated fat is okay either.

Fat free foods tend to be very high in sodium I think, or something that makes the difference of the fat being gone negligable.

Any reason why you want your fats low?

teaturtle
11-03-2006, 02:58 PM
Weight: 142.0 lbs

Shoulders, Tris, Bis
Military Press
10x20lb
10x30lb
10x30lb
8x40lb

DB press
10x10lb(2)
10x10lb(2)
8x15lb(2)
8x15lb(2)

Arnold press
10x10lb(2)
10x10lb(2)
8x15lb(2)
8x15lb(2)

Narrow grip BP
10x30lb
8x40lb
6x45lb
6x45lb

Bench Dips
8xBW
8xBW
my elbows hurt here :(..

BB Curls
10x20lb
10x20lb
8x30lb
8x30lb (:p im so weak haha)

Hammer curls
10x10lb(2)
8x15lb(2)

DIET (so far)
3489 cals
131g fat
376g carbs
31g fiber
151g protein

teaturtle
11-03-2006, 03:02 PM
How and where you get fats are of little importance, its the quantity of fats that are important. Ofcourse that doesnt mean that 150G of trans saturated fat is okay either.

Fat free foods tend to be very high in sodium I think, or something that makes the difference of the fat being gone negligable.

Any reason why you want your fats low?

Well Im getting more than 100g in fats and it's raising my calories. Like the other night I hd 3,000 worth of cals and I was still hungry cause I didnt eat large portions of food (fatty foods are high cals even in small sizes).

Also how am I going to increase my protein without raising my cals?

WBBIRL
11-03-2006, 04:18 PM
Well I thought that maybe you were trying to avoid fats due to the media friendly myth about how their "bad" for you.

If 3000 is above your maintance, then eating less "calorie" dense food will help you not only get more protein and feel fuller.

For example, a chicken breast and a krispy cream doughnut probably have the same amount of calories but the chicken will be more filling and have atleast 8-10X the protien. A whole pizza would be enough to eat like 3-4 pounds of chicken lol.

Pup
11-03-2006, 06:45 PM
Don't fear fat in your diet. If you can keep the vast majority of your fat in the form of EFA rich sources, you're doing good. Training looks tight, how long you plan to bulk for?

teaturtle
11-03-2006, 08:49 PM
I plan to bulk up until I reach 150-160lbs then cut from there. Im looking to get bigger and gain more muscle.

offhegoes03
11-03-2006, 11:16 PM
uhh.. if you beat me to 160 lbs, I'm gonna be pretty pissed.. hah

teaturtle
11-04-2006, 10:43 AM
offhegoes, LOL.. well i bet most of your 155 lbs is muscle. most of my 140 is fat lol.

teaturtle
11-04-2006, 07:01 PM
Weight: 143.0 lbs

DIET:
M1- Built's protein waffles (YUM)
780 cals
12g fat
5g sat. fat
71g carbs
9g fiber
93g protein

M2-
1376 cals
50g fat
14g sat. fat
202g carbs
60g protein

M3-
988 cals
16g fat
6g sat. fat
177g carbs
36g protein

TOTAL: 3144 cals, 78g fat, 25g sat. fat, 450g carbs, 189g protein

holy crap that's a ****load of carbs LOL.. oopsies. hmmm i remember last month when i couldnt even get above 2,500 calories and now it's like i can't stay below 3,000...

*edit* had a midnight 'snack' haaa

TOTAL NOW: 3594 cals, 85g fat, 29g sat. fat, 494g carbs, 214g protein

teaturtle
11-05-2006, 11:49 AM
rest day.

DIET:
M1 -
529 cals
11g fat
6g sat. fat
53g carbs
53g protein

M2-
296 cals
4.5g fat
50g carbs
15g protein

Snack -
81 cals
21g carbs

M3-
775 cals
13.5g fat
6g sat. fat
96g carbs
27g fiber
69g protein

M4- (shake)
959 cals
58g fat
22g sat. fat
65g carbs
4g fiber
54g protein

Snack-
138 cals
1g fat
35g carbs
3g fiber
2g protein

TOTAL:
2778 cals, 88g fat, 34g sat. fat, 320g carbs, 34g fiber, 193g protein

I feel like throwing up :( lol..

Built
11-05-2006, 05:08 PM
Oh to be 16 and bulking ...

Glad you like the waffles. I make 'em all different ways - with cinnamon and cardamom, plain, with a ton of vanilla, with a tablespoon of cocoa and a little extra sweetener, with blueberries...

teaturtle
11-05-2006, 06:18 PM
they're awesome with cinnamon :>

Ruffian
11-05-2006, 10:55 PM
Looking good! Im jealous of you being able to bulk....

teaturtle
11-06-2006, 04:11 PM
DIET:
so far.....

grams cals %total
Total: 2870
Fat: 146 1318 46%
Sat: 58 524 18%
Poly: 19 173 6%
Mono: 36 321 11%
Carbs: 224 821 29%
Fiber: 18 0 0%
Protein: 179 716 25%
Alcohol: 0 0 0%


Chest & Back day today. Gonna post it when I'm done.

teaturtle
11-07-2006, 06:48 PM
i didn't end up doing chest and back last night, did them today.

CHEST AND BACK:

Bench Press
10x30lb
10x30lb
6x50lb
4x55lb

Low incline DB press
10x10lb(2)
10x10lb(2)
8x15lb(2)
8x15lb(2)

DB Fly's
same as above DB press

Chin-ups (negatives.. did these on the monkey bar LOL)
16 reps

Deadlifts
10x55lb
10x80lb
10x80lb
4x90lb

BB Rows
10x30lb
10x30lb
8x35lb
8x35lb

Shrugs w/ DB's
10x10lb(2)
10x15lb(2)

Stretch - back

So I really felt i kicked my back's ass today (if it has one, that is)

DIET:
grams cals %total
Total: 2900
Fat: 124 1119 39%
Sat: 41 365 13%
Poly: 15 137 5%
Mono: 34 304 11%
Carbs: 298 1104 39%
Fiber: 22 0 0%
Protein:155 621 22%
Alcohol: 0 0 0%

KingWilder
11-07-2006, 09:08 PM
So I really felt i kicked my back's ass today (if it has one, that is)



your back has an ass?? impressive
EDIT: totally missed the "if it has one, that is" part...haha oops



nice lookin workout

teaturtle
11-07-2006, 09:53 PM
LOLOLOL thanks for the laugh..

Built
11-08-2006, 01:10 AM
It is SO impressive to see a teenaged girl lifting weights and bulking - you're knocking my socks off, seriously. I can only WISH I had done this while I was young.

teaturtle
11-08-2006, 12:42 PM
It is SO impressive to see a teenaged girl lifting weights and bulking - you're knocking my socks off, seriously. I can only WISH I had done this while I was young.

well hopefully Ill stay with it.

Vita
11-08-2006, 02:01 PM
It is SO impressive to see a teenaged girl lifting weights and bulking - you're knocking my socks off, seriously. I can only WISH I had done this while I was young.

i agree!

keep up the good work teaturtle!

Guido
11-08-2006, 03:14 PM
well hopefully Ill stay with it.I hope you do, too. Everything is looking great!

teaturtle
11-08-2006, 03:42 PM
I hope you do, too. Everything is looking great!

really? most think I should be cutting right now.. so im not sure if i should continue this bulk :(

KingWilder
11-08-2006, 04:49 PM
don't worry about "most" people

do what you're comfortable with...that's all that matters

Pup
11-08-2006, 05:30 PM
Most people are usually ******ed and lack substance...keep bulking.

teaturtle
11-08-2006, 06:36 PM
awsome okay ill keep bulking then

i should post some pics soon though. cant find my digital camera :/

teaturtle
11-08-2006, 09:20 PM
rest day.. so sore , my neck, back, chest, arms. i cant move a lot lol.

DIET:
grams cals %total
Total: 2133
Fat: 78 699 33%
Sat: 32 291 14%
Poly: 12 107 5%
Mono: 10 89 4%
Carbs: 268 969 46%
Fiber: 26 0 0%
Protein: 108 432 21%
Alcohol: 0 0 0%

the protein sucks but i really had no food to eat, my mom forgot to get me groceries so she sucks too. blah, ill make it up tomorrow. ok night

offhegoes03
11-09-2006, 10:03 AM
workouts are looking good.. like Mike said, do whatever makes you feel comfortable. It shouldn't matter what other people think, so if you still want to bulk, go for it.

teaturtle
11-09-2006, 04:54 PM
a sweaty workout..

LEGS:

ATF squats
10x30
10x30
8x50
8x50

SLDL
10x50
10x50
6x80
8x80 (accidentally did 2 more reps here lol)

Hack squats
10x35
10x35
8x60
8x60 (i hate these :( theyre so awkward)

Standing calve raise
10x35
10x35 (these are too easy but i cant go heavier until i get a rack:()
10x15lb(2) -used DB's and a plate to raise on here

Hockey66
11-09-2006, 05:05 PM
8x80 (accidentally did 2 more reps here lol)

If you can do two more reps, then do two more reps. Don't hold yourself back, keep pushing.

teaturtle
11-09-2006, 06:27 PM
i know, it's just that i didn't know i could do more. for some reason i couldnt go up to 8 on the first set.. i guess its just all in my head lol

teaturtle
11-09-2006, 08:16 PM
DIET:
grams cals %total
Total: 2481
Fat: 118 1058 46%
Sat: 34 306 13%
Poly: 6 51 2%
Mono: 14 125 5%
Carbs: 199 700 30%
Fiber: 24 0 0%
Protein: 135 541 24%
Alcohol: 0 0 0%

I tried keeping my carbs low. Theyre lower but not as low as i planned. i feel better though, more full. protein needs to be upped. but all is ok.

KingWilder
11-09-2006, 08:21 PM
haha I love it

I wish I could "accidentally do 2 more" on my sets...but yeah that's great, either keep the reps that hight or lower the reps and up the weight

everything's lookin' good!

WBBIRL
11-10-2006, 07:58 AM
Most people say you should cut, but then again most people probably wont show the improvement and look as good as you will once its all said and done. People are afraid to spend that period of time with highly elevated body fat due to bulking, but then you **** on their souls after you cut down and put them to shame.

Your seriously killing it with the weights, I knew girls in high school that were a lot bigger who were barely benching 50 pounds as seniors.

And you should always try for more, certainly while on a bulk. Be it a few more reps or 5 more pounds, you should always shoot to improve each session.

Vita
11-10-2006, 09:37 AM
i'd have to agree with not listening to people about when to cut. you know how YOU feel and can make that choice when you think it's time. you're obviously building strength and that'll help you in all aspects of your life. keep it up!

teaturtle
11-11-2006, 12:44 PM
Weight: 148.0 (thats what it said this morning, i weighed myself on 2 scales just to be sure and it's ~147-148lbs)

Shoulders, Tris, Bis:

Military Press
10x20lb
10x20lb
8x40lb (i SOOO did not expect this, last time i did 4 reps i think)
6x40lb

DB Press
10x10lb(2)
10x10lb(2)
8x15lb(2)
8x15lb(2)

Arnold Press (doing these standing now)
10x10lb(2)
10x10lb(2)
6x15lb(2) (this was HARD, couldnt do 8)
6x15lb(2)

Narrow Grip Bench Press
10x30lb
10x30lb(these werent as easy cause my shoulders were in pain already:()
8x40
6x40

Bench Dips
6xBW
8xBW

DB Curls
10x10lb(2)
10x10lb(2)
8x15lb(2) (i couldnt do curls in these DB's before cause my left hand was weaker but now its caught up yay)
8x15lb(2)

Hammer Curls
10x10lb(2)
6x15lb(2)

THE END hah..

well, theres DIET:
grams cals %total
Total: 2827
Fat: 127 1146 41%
Sat: 33 299 11%
Poly: 23 209 7%
Mono: 54 483 17%
Carbs: 314 1039 37%
Fiber: 54 0 0%
Protein: 151 605 22%

*edit*- ok so i ate all of that^ by 3-4pm today... so i guess i cant eat anything until tomorrow?? :( this is hard lol. i never thought id say bulking was hard cause of not having enough food.


*edit2* - had 2 string cheese things (~200cals, 10g fat, 14g protein)
TOTAL: ~ 3027cals, 137g fat, 33g sat. fat, 314g carbs (too much, crap), 54g fiber (wow just noticed this), 165g protein.

offhegoes03
11-12-2006, 01:50 PM
workouts are looking good.. sometimes it's better to do the benching before hitting up the shoulders.

teaturtle
11-12-2006, 02:59 PM
some pictures I took last week.. meh, just to compare with future pics.

theyre lame so no laughing please :cry:

Weight: 144-145lbs (its saying 144 and 144.5)


before (sometime in august):
http://wannabebigforums.com/attachment.php?attachmentid=21744&d=1155751944

now:

Stumprrp
11-12-2006, 06:04 PM
Not lame at all, legs look good as does your back, keep it up

AH 54 grams of fiber! keep the bathroom close! LOL!

Built
11-12-2006, 06:24 PM
Nice delts!

Practice your front double bi - raise your arms up higher, try to point your fists behind your head.

WBBIRL
11-12-2006, 06:34 PM
Keep at it, the transformation will amaze you!

teaturtle
11-12-2006, 07:36 PM
thanks guys.

DIET:
grams cals %total
Total: 2787
Fat: 139 1252 46%
Sat: 55 499 18%
Poly: 20 180 7%
Mono: 43 390 14%
Carbs: 227 804 29%
Fiber: 26 0 0%
Protein: 168 670 25%
Alcohol: 0 0 0%

i tried keeping the carbs lower, its hard to find foods low in carbs :( but atleast im not in the 400g range..

WBBIRL
11-13-2006, 05:20 AM
At your specific stage you don't have to get all that fancy with macros. Just keep protein high and the rest within a threshold and you will be fine. Calories are the key, if your protein is at least I'd say 150+G per day then a caloric surplus will have you adding lean mass and shedding bodyfat.

Your last nutritional breakdown looked good. Are you putting on muscle with those cals?

Ruffian
11-13-2006, 07:03 AM
You look almost identical to where I was when I started, keep at it and you will see tons of change!

McIrish
11-13-2006, 07:22 AM
Geez, TT, if you could just give my g/f HALF of your dedication... argh. Anyhow, looking great on the benching, but I'm with Chris - most people recommend putting the big compounds (bench, squats, deads) first in the workout so you get the most out of them. Otherwise, looking great in here!

offhegoes03
11-13-2006, 01:39 PM
you're looking good so far, stick with it and you'll be pleased with the results

Unreal
11-13-2006, 03:03 PM
Good job. Keep it up.

teaturtle
11-13-2006, 07:44 PM
diet sucked today.. blah my appetite just disappeared :(

grams cals %total
Total: 2088
Fat: 99 887 45%
Sat: 28 248 13%
Poly: 23 203 10%
Mono: 43 383 19%
Carbs: 228 721 36%
Fiber: 47 0 0%
Protein: 92 369 19%

oh well. atleast i didnt go past 2,000 calories. i have a senior photo shoot tomorrow and i dont wanna look bloated :( this bulk has really been making me feel crappy cause of my stomach. i used to have a real nice tummy with definition and all. blah, i cant wait for the cut.

KingWilder
11-13-2006, 07:53 PM
16...senior photo shoot...did you skip a few grades or something?

try not to worry too much about the diet and the bloat...we all get that way...just push through and bulk til you're comfortable then cut. You'l def. thank yourself later.

Razoul
11-13-2006, 10:42 PM
If only the 2 girls that workout with me were dedicated. Oh well at least the guys are. Looks like your doing a good job. Keep at it.

teaturtle
11-14-2006, 08:30 AM
16...senior photo shoot...did you skip a few grades or something?

try not to worry too much about the diet and the bloat...we all get that way...just push through and bulk til you're comfortable then cut. You'l def. thank yourself later.

i skipped first grade

teaturtle
11-14-2006, 05:44 PM
DIET:

grams cals %total
Total: 2636
Fat: 143 1291 49%
Sat: 46 415 16%
Poly: 26 234 9%
Mono: 48 429 16%
Carbs: 191 630 24%
Fiber: 34 0 0%
Protein: 182 729 28%

*My carbs aren't TOO bad. the rest is okay, the calories i would like to stay the same and see if i'll gain any on no higher than 2500*






CHEST AND BACK

flat BB BP
10x40lb
10x40lb
8x50lb
6x55lb

Low incline DB press
10x10lb(2)
10x10lb(2)
8x15lb(2)
10x15lb(2)

DB flys
10x10lb(2)
10x15lb(2)

Chin-ups
couldn't do these cause it got too dark outside to see :(:(..

Deadlifts
10x55lb (got too lazy to change weights on bar haha)
10x55lb
8x80lb
8x80lb

BB rows
10x20lb
10x20lb
10x40lb (these were easy..)
8x45lb

shrugs
8x15lb(2)
8x15lb(2)

ABS - crunches
4x10 reps

Stretch - back

Pup
11-14-2006, 06:01 PM
Kick ass workout!

teaturtle
11-14-2006, 06:47 PM
Kick ass workout!

it didnt kick my ass though :(

Unreal
11-14-2006, 07:00 PM
Doing great.

WBBIRL
11-14-2006, 07:42 PM
it didnt kick my ass though :(

Thats a good thing, it means your ready to go even heavier.

teaturtle
11-14-2006, 08:11 PM
WBBIRL - hahaha i need your optimism

teaturtle
11-15-2006, 08:08 PM
DIET:
grams cals %total
Total: 2495
Fat: 112 1007 43%
Sat: 54 484 21%
Poly: 9 79 3%
Mono: 26 238 10%
Carbs: 233 776 33%
Fiber: 39 0 0%
Protein: 144 575 24%

*Might have some fruit before I go to sleep .. i'm glad I didn't pass the 2500 mark. Carbs are looking fine too. *

tomorrow is legssss...

Stumprrp
11-15-2006, 08:26 PM
you get a ton of fiber each day tea, cereal or just vegys? nice workouts!!

teaturtle
11-15-2006, 08:58 PM
stump - i really dunno where it's coming from cause i dont eat a lot of veggies or cereal.. lol

OneBadUnit
11-15-2006, 09:20 PM
I'm really impressed with your performance. Keep up the good work. Now I need to find a woman with your dedication and 30ish years old. :)

teaturtle
11-15-2006, 10:30 PM
onebadunit, good luck cause youre gonna need it lol.

Ruffian
11-16-2006, 08:07 AM
Looking good Tea Turtle...

teaturtle
11-17-2006, 05:09 PM
couldnt do legs last night :( so im doing them right now.

everytime i do legs i feel like im doing cardio. im all sweaty and out of breath lol

LEGS:

ATF Squats
10x30lb
10x30lb
8x55lb (decided to add 5 more)
8x55lb

SLDL
10x50lb
10x50lb
6x90lb (added 10 here. it didnt kill my legs, the only reason i couldnt do more was because of my back..so that sucks)
8x90lb (back wasnt so bad but i almost lost my grip on my left hand heeh)

Hack Squats
10x50lb
10x50lb (ugh i hate these, they hurt my arms)
8x70lb (ok i told myself id only do like 4 of these but i got too motivated and im kinda OCD so i have to repeat stuff a certain number of times to satisfy myself sometimes LOL)
8x70lb

Standing Calve Raises
10x30lb (w/ DB's)
10x30lb
10x50lb
10x50lb (i cant go any higher on these cause i have no rack yet)

ABS - crunches
4x10reps w/ 15lb DB

STRETCH - legs, back


ugh i feel so nauseous.. even though the numbers arent that high (yet:D), i know i pushed myself. i didnt really get a good meal before so im happy with what i got.

DIET:
ok i decided that i am NOT going to worry about carbs or fat anymore. i'm only going to work on getting (atleast) the minimum amount of protein because i know i get enoug fat and carbs dont matter if they fit in. so from now on only worrying about calories and protein. :) and im trying my best to do this bulk clean. its hard to eat a lot when everything i see is "dirty" to me. im kinda a perfectionist when it comes to self control and dieting. so when i tell myself to eat clean foods i basically cut out a LOT of foods. and on a bulk this isnt good; i end up not finding anything 'clean' to eat most of the time so i dont eat much on strict diets. so strict no more! :D

grams cals %total
Total: 2797
Fat: 130 1174 44%
Sat: 18 159 6%
Poly: 3 28 1%
Mono: 18 161 6%
Carbs: 261 950 35%
Fiber: 24 0 0%
Protein: 141 565 21%
Alcohol: 0 0 0%

HeavyBomber
11-17-2006, 05:15 PM
everytime i do legs i feel like im doing cardio. im all sweaty and out of breath lol

That's the way I am too. lol
You have a really good routine going. I wish I had been as knowledgable as you when I was your age. Good job.

Stumprrp
11-17-2006, 05:25 PM
impressive workout!!

KingWilder
11-17-2006, 07:40 PM
lookin' good as always tt

teaturtle
11-17-2006, 07:56 PM
thanks guys ;>

(i ate at taco bueno today and omg... i didnt know there was 700 cals in one cheese quesadilla.. :S bulks are hard!)

HeavyBomber
11-17-2006, 08:43 PM
700 cals? I'll have to add those to my diet. hehe

teaturtle
11-17-2006, 08:46 PM
hahah. there nachos it hink are like 1,500 cals!!

Detard
11-17-2006, 09:35 PM
nice work there. routine looks solid. nice work on the deads and hacks

Built
11-18-2006, 01:14 AM
I'm glad you're learning to relax a bit about diet. You sound like you're on the right track - get in enough protein (and fat) - fill the rest of your cals however you want.

Nice increases. :)

How are the squats feeling?

teaturtle
11-18-2006, 11:15 AM
Built the squats are hard so yay lol. I can't go any higher than 60, maybe, cause that's the most I can lift without a rack. so I need to get a power rack soon, Im saving up.

WBBIRL
11-18-2006, 06:01 PM
You lift at home?

I love Taco Bell, and if it didnt matter the source of calories then I could eat like 10K a day easily from Taco Bell lol.

Nice workouts as of late, when you hit the proverbial wall and keep going you separate the women from the girls.

teaturtle
11-18-2006, 09:50 PM
You lift at home?

I love Taco Bell, and if it didnt matter the source of calories then I could eat like 10K a day easily from Taco Bell lol.

Nice workouts as of late, when you hit the proverbial wall and keep going you separate the men from the boys.

shouldnt you say women from the girls? :bang: LOL

teaturtle
11-18-2006, 09:53 PM
rest day..

saw borat and omg, LOLx10,000.. really offensive and funny

DIET:
grams cals %total
Total: 3069
Fat: 157 1410 46%
Sat: 43 386 13%
Poly: 25 228 7%
Mono: 52 465 15%
Carbs: 287 1056 35%
Fiber: 24 0 0%
Protein: 144 575 19%

the only reason the calories are high is becuase i couldnt get in enough protein with 2500 cals. so i dunno.

what are some low cal foods high in protein?

WBBIRL
11-19-2006, 12:49 AM
Fixed:thumbup:

Hockey66
11-19-2006, 03:05 AM
Damn, I just saw your latest pictures! Awesome body, don't worry about cutting, you look fine. Do you have MSN or AIM or anything?

teaturtle
11-19-2006, 11:19 AM
Damn, I just saw your latest pictures! Awesome body, don't worry about cutting, you look fine. Do you have MSN or AIM or anything?


really? thanks cause i thought i may have been bulking too fast. um i have AIM and yahoo messenger

teaturtle
11-19-2006, 03:40 PM
DIET:
grams cals %total
Total: 2048
Fat: 81 726 36%
Sat: 34 304 15%
Poly: 7 60 3%
Mono: 22 197 10%
Carbs: 187 670 34%
Fiber: 20 0 0%
Protein: 150 602 30%

weird that my fats are so low. 30/30/30 ratio though. im also not having the 500 cals cause of yesterday's 3,000. making up for it lol..


SHOULDERS, TRIS, BIS:

Military Press
10x20lb
10x20lb
6x45lb (5 more than last time woohoo)
4x45lb

DB Press
10x10lb(2)
10x10lb(2)
10x15lb(2) (ow...)
8x15lb(2) (my brother distracted me on the first reps so blah, could have had 10)

Arnold Press
10x10lb(2)
10x10lb(2)
8x15lb(2) (haha more than last week, yay)
10x15lb(2) (got motivated by music LOL)

Narrow Grip Bench Press
10x30lb
8x45lb (***** yes! i guess i havent been pushing mysself haha)
8x45lb (not as stable, my legs were getting it too hah)

Bench Dips
6xBW (my elbow hurt..i hate these cause it feels so awkward)
8xBW (elbow felt better after widening grip or whatever on bench)

BB/DB Curls
10x10lb(2)
10x15lb(2) (ive gone up on these, cool)
4x35lb

Hammer Curls
10x10lb(2)
10x15lb(2) (good here too)

ABS - situps/crunches with 10lb
4x10reps

KevinStarke
11-19-2006, 05:15 PM
Workouts and diet all look good, keep at it.

teaturtle
11-19-2006, 05:24 PM
thanks, kevinstarke. nice avatar;)

Stumprrp
11-19-2006, 05:31 PM
great workout tea

KevinStarke
11-19-2006, 06:13 PM
thanks, kevinstarke. nice avatar;)

Quite glad you appreciate it :clap:

teaturtle
11-20-2006, 08:28 PM
rest day woohoo.

DIET:
grams cals %total
Total: 2212
Fat: 88 789 40%
Sat: 34 309 15%
Poly: 5 45 2%
Mono: 15 138 7%
Carbs: 223 612 31%
Fiber: 70 0 0%
Protein: 148 592 30%

WBBIRL
11-21-2006, 05:56 AM
Rest days own, but big bench days own more!

Lookin really nice in here, keep it up.

teaturtle
11-21-2006, 11:16 PM
wbbirl - thanks

grams cals %total
Total: 3064
Fat: 135 1217 40%
Sat: 49 440 15%
Poly: 14 129 4%
Mono: 32 289 10%
Carbs: 336 1229 41%
Fiber: 29 0 0%
Protein: 143 572 19%


im leaving tomorrow to visit family for thanksgiving. so i wont be keeping track of cals or anything :(.... no control whatsoever. im PISSED. parents wont leave me here even tho i do NOT want to go. blah. family gets in the way! :(

chest & back tomorrow..

8.8
11-21-2006, 11:42 PM
wbbirl - thanks

grams cals %total
Total: 3064
Fat: 135 1217 40%
Sat: 49 440 15%
Poly: 14 129 4%
Mono: 32 289 10%
Carbs: 336 1229 41%
Fiber: 29 0 0%
Protein: 143 572 19%


im leaving tomorrow to visit family for thanksgiving. so i wont be keeping track of cals or anything :(.... no control whatsoever. im PISSED. parents wont leave me here even tho i do NOT want to go. blah. family gets in the way! :(

chest & back tomorrow..



hello:hello:


i looked thru you journal a bit- keep pusing your self on those squats- i bet you will be suprised at how much you can really do!


as far as thanksgiving goes just make the best decisions one day wont make or break anything - and if you want who says you cant bring food with you

teaturtle
11-22-2006, 12:51 AM
well their house is 7 hrs drive from here soo i dunno if i could do that lol. but who knows, i might bring some snacks like nuts, etc.

btw your body is HOT! :)

WBBIRL
11-22-2006, 06:58 AM
Enjoy thanksgiving, their are 360 other odd days of the year to be strict. This one should be about family and a butload of turkey!!! Bring on the protein!!

Same goes for lifting, you can be serious but like I've said... if you do things right 99% of the time (about 360 out of the 365) then you'll be far stricter then 99% of the people out there.

KevinStarke
11-22-2006, 10:01 AM
Im strict probably... 15 days out of the year so I wouldnt worry about it, have a good time.

KingWilder
11-22-2006, 11:57 AM
I'm not even going to Fitday Thanksgiving Day, I'm just going to eat like a madman...I'm so excited :) Just enjoy it and come back doin' what you do best afterwards.

mickyjune26
11-22-2006, 02:11 PM
yeah man, bringing some almonds or something is a good idea. I'm a big fan of apples too. You could go crazy and bring some tuna and a can opener. At every rest stop, crack it open throw it on some whole wheat bread with mustard and eat it while your parents watch, wide-eyed. :)

8.8
11-23-2006, 11:03 PM
well their house is 7 hrs drive from here soo i dunno if i could do that lol. but who knows, i might bring some snacks like nuts, etc.

btw your body is HOT! :)



thanks girl!

how did it go? eat enough?

teaturtle
11-24-2006, 06:45 PM
hahaha i ate enough alright, it wasnt all clean though so ..oops? lolol. oh well.

i skipped two workouts so tomorrow im gonna push myself as hard as i can. kinda excited for that LOL how lame hah.

KevinStarke
11-24-2006, 07:12 PM
Atta girl

teaturtle
11-25-2006, 01:14 AM
:)

Built
11-25-2006, 02:06 AM
Sometimes you come back really strong after a bunch of food and a few good days' rest.

Enjoy!

WBBIRL
11-25-2006, 06:32 AM
You gotta learn to live life while you can, lifting and being strict is great but I REALLY wish I could do 14-18 over again. It'd be alot different.

So for 2-3 days out of the year you've slouched, the vast majority of the population slack to a exponentially greater extent that what you did.

I know after a surge in calories my body goes nuts strength wise, maybe yours will too.

teaturtle
11-25-2006, 01:48 PM
i always feel like im doing cardio when i lift. i checked my heart rate and it was 140. is it normal or do i need to work on my cardio health?


start: ~2:00pm

CHEST AND BACK

Flat BB Bench Press
10x40lb
10x40lb
4x55lb (...:()
6x55lb (ugh this felt so heavy)

Low Incline DB Press
10x15lb(2)
10x15lb(2)

DB Flys
10x15lb(2)
10x15lb(2)

Deadlifts
10x55lb
10x55lb
8x90lb (i think i couldve done more but i lost my grip)
5x90lb (my ass started to hurt in the last reps so i stopped, also my legs were getting worked out on these, is that normal..??)

Chin-ups
3x8reps (ow...)

BB Rows
10x25lb
4x50lb
6x50lb


Shrugs
10x15lb(2)
10x15lb(2)

Stretch (before doing abs cause i didnt wanna stretch cold)
back, legs

ABS - didnt do abs :S

WBBIRL
11-25-2006, 01:53 PM
My heart rate is lower then that, and im a much bigger person. When doing about 3 MPH on the tread mill I flucuate between 120-140 BMP but lifting in general has me easily under 100.

It also depends on your pace, I usually always get 30 sec to 1 min between sets. If your doing it in a sorta crossfit circuit then it would account for the elevated heart rate.

teaturtle
11-25-2006, 02:17 PM
im usually doing 1 min rest :/

KevinStarke
11-25-2006, 03:14 PM
Your legs should definitelly be getting worked during deadlifts, great workout.

Stumprrp
11-25-2006, 04:13 PM
legs are worked during deadlifts, really strong workout!

mickyjune26
11-26-2006, 09:43 AM
Your workouts are coming along. I have the same problem with my heartrate too. Maybe we could both throw in 1 cardio day per week. :)

teaturtle
11-26-2006, 09:54 AM
ok so i took some hydrocodone last night just to feel better (my leg was hurting and my body was sore) and then my diet sucked after that. i got nauseous and couldnt eat anything. but i got a really good night's sleep which i havent had in a while. (wow, i just counted it up and i slept ~12 hours!!! i dont remember the last time i ever slept that long without waking up)

DIET (for last night, 11/25/06):

grams cals %total
Total: 2058
Fat: 74 670 35%
Sat: 22 195 10%
Poly: 11 97 5%
Mono: 20 182 10%
Carbs: 286 793 42%
Fiber: 88 0 0%
Protein: 108 433 23%

mickyjune - yeah why not? :)

teaturtle
11-27-2006, 07:14 PM
i hate the burn!!!!!!!!!!

didnt push myself hard today but oh well. i think i might be getting sick anyways

start: ~7:30pm

LEGS:

Squats
10x30lb
10x30lb
10x50lb
8x50lb


SLDL
10x55lb
10x55lb
6x90lb
6x90lb

form wasnt too good i think... :/

Hack Squats
not gonna do these, im worn out and just phsyicaly + emotionalyl tired

Standing Calve Raises
15x30lb
15x30lb

ABS - situps w/ 10lb plate
4x10reps (ow, i was still sore from last workout so these were kinda painful lol)

end: ~8:15pm

stretch - legs

Buzzsaw
11-27-2006, 07:33 PM
Just read all 7 pages - Nice work teaturtle! Very impressive for a girl ;-) j/k

Keep it up.

teaturtle
11-27-2006, 07:57 PM
buzzsaw - hahah thanks i try :S

Weight: 145.0 lbs (in the morning before breakfast)

DIET:
grams cals %total
Total: 2476
Fat: 99 887 37%
Sat: 42 377 16%
Poly: 9 78 3%
Mono: 30 266 11%
Carbs: 242 878 36%
Fiber: 22 0 0%
Protein: 161 644 27%

8.8
11-27-2006, 09:42 PM
140 for your heart rate while lifting is not abmornally high at all - mines normally between 130-160 but higher if im doing circuits or high reps- leg and back days expecially

teaturtle
11-29-2006, 07:53 PM
i forgot to mention that im on acne meds (accutane) and, even though it is a low dose, it still gives me joint pain especially when exercising. so its kinda limiting me a bit, for now. i should be off it soon. :)

start: ~7:50pm

Military Press
10x20lb
10x20lb
8x45lb (yay, i really pushed the last one out tho. does that mean it was to failure? cause i try to do that on mostly compound lifts)
5x45lb

DB Press
10x10lb(2)
10x10lb(2)
8x15lb(2)
8x15lb(2)

Arnold Press
10x10lb(2)
10x10lb(2)
10x15lb(2)
10x15lb(2)

Narrow Grip Bench Press
10x30lb
6x50lb (........owie)
6x50lb (my legs were prolly hit harder than my tris LOL)

Bench Dips
did a couple reps and my right elbow hurt like last time. so no more bench dips for me.. o h well, cant say im sad to throw them out lol

BB Curls
10x10lb(2)
10x15lb(2) (ow my poor weak wrists, lolol)
10x15lb(2)

Hammer Curls
10x10lb(2)
8x15lb(2)

end:8:53pm

KingWilder
11-29-2006, 08:43 PM
nice lookin' workout

KevinStarke
11-29-2006, 08:51 PM
Awesome workout, you've got some solid strength.

teaturtle
11-29-2006, 10:13 PM
DIET:

grams cals %total
Total: 2694
Fat: 113 1014 39%
Sat: 39 352 13%
Poly: 12 109 4%
Mono: 29 265 10%
Carbs: 297 1073 41%
Fiber: 29 0 0%
Protein: 136 543 21%

McIrish
11-30-2006, 02:24 AM
Seriously, T, you're making some solid gains up in here. I have seen literally two girls benching in my entire time in the gym, and seeing a girl deadlift (esp. someone who isn't doing it as a profession) would probably make me :omg: Keep up the great work in here.

teaturtle
11-30-2006, 12:44 PM
mcirish - ha yeah, thats why i dont really like going to crowded gyms. i need to find a good one soon though. the environment is nice and gives me more motivation (and space..)

Stumprrp
11-30-2006, 01:12 PM
damn where gonna have to start callin you TANK TURTLE!

teaturtle
11-30-2006, 06:08 PM
....tank turtle? i dont get it...... lol sorry im slow

KevinStarke
11-30-2006, 06:10 PM
Powerfull, like a tank.

teaturtle
11-30-2006, 09:58 PM
oh .... was stump being sarcastic? LOL

teaturtle
11-30-2006, 10:08 PM
didnt have an appetite AT ALL today.. hope this doesnt last. toook 1g vitamin c i think i may be sick soon heh.. crappy mood = crappy diet :( :(

DIET:
grams cals %total
Total: 1741
Fat: 73 658 40%
Sat: 20 181 11%
Poly: 12 108 7%
Mono: 24 212 13%
Carbs: 162 488 30%
Fiber: 40 0 0%
Protein: 121 486 30%

teaturtle
12-01-2006, 08:16 PM
hmm im thinking about going on BGB. not sure if i should yet, im still gaining on WBB1 but im getting kinda bored.

DIET
grams cals %total
Total: 2666
Fat: 91 819 33%
Sat: 31 276 11%
Poly: 16 140 6%
Mono: 29 262 11%
Carbs: 279 925 38%
Fiber: 48 0 0%
Protein: 181 722 29%

8.8
12-01-2006, 08:33 PM
if your getting bored sounds like its time for a change!!!

teaturtle
12-01-2006, 11:22 PM
ive decided im gonna try BGB, starting tomorrow:). i think ill make better gains with it.

Weight: 148.5lbs (in morning, before breakfast)

teaturtle
12-02-2006, 08:30 PM
ok i cant do BGB until i find a gym.. so im just not gonna lift until then. i heard you can stop for like a week when you switch routines. and my left knee is feeling bad for no reason, kinda like a headache feeling but in myknee. :(

Weight: 147.0lbs

DIET:
grams cals %total
Total: 2434
Fat: 137 1236 53%
Sat: 51 456 20%
Poly: 16 141 6%
Mono: 46 411 18%
Carbs: 178 500 22%
Fiber: 53 0 0%
Protein: 147 588 25%

WBBIRL
12-03-2006, 05:32 AM
BGB did alot for me, I think I put on alot of good mass and strength with the program. Albeit I ever so slightly modified the program, the structure of it did alot for me. I think I was only on for 5 months and not only regained all the previous strength I'd lost during my 4 month "vacation" from lifting but started progressing as well.

Its a good program, you should do good with it.

teaturtle
12-03-2006, 09:26 AM
thanks wbbirl:)

teaturtle
12-03-2006, 07:54 PM
DIET:
grams cals %total
Total: 2679
Fat: 94 844 34%
Sat: 38 345 14%
Poly: 5 48 2%
Mono: 21 187 8%
Carbs: 311 1077 43%
Fiber: 42 0 0%
Protein: 141 564 23%

teaturtle
12-04-2006, 07:55 PM
DIET:
grams cals %total
Total: 2389
Fat: 145 1309 56%
Sat: 41 370 16%
Poly: 24 212 9%
Mono: 64 580 25%
Carbs: 118 388 17%
Fiber: 21 0 0%
Protein: 164 655 28%

*still haven't started a membershiip at a gym yet..

teaturtle
12-05-2006, 08:02 PM
DIET:
grams cals %total
Total: 2507
Fat: 105 946 39%
Sat: 31 283 12%
Poly: 20 180 7%
Mono: 38 338 14%
Carbs: 251 863 36%
Fiber: 35 0 0%
Protein: 152 609 25%

teaturtle
12-10-2006, 01:08 PM
ok so its been a wk but im not sure ill start BGB until after i finish school finals. i really think lifting wil help w/ stress though but i never get a ride to a gym.

ok so for now im gonna try eating as much good stuff as i can since my appetite is really messed up now. and im gonna try going to a gym. no tracking on fitday though, too much for me to do right now. also gonna try and stay positive and no quitting!

8.8
12-14-2006, 07:18 PM
do you have a weight training class in school? i always found that as agreat way to get workouts in - easy A and its fun! my teacher also knew what he was doing so that was a major plus. I still go back to my highschool to see him every year

teaturtle
12-16-2006, 05:15 PM
8.8 - no i wish!! ...just 3 more days until i get off school and back on track lol

i cant wait to do BGB

KevinStarke
12-16-2006, 05:16 PM
Good luck with your finals and what not, BGB should do benefit your greatly.

KingWilder
12-16-2006, 09:56 PM
good luck on finals and everything

then get back in the gym

teaturtle
12-17-2006, 05:29 PM
yep im excited, thanks guys

teaturtle
12-26-2006, 11:04 PM
YEAH! so i finally got a membership at a nearby gym and its pretty cool.

i didnt do a lot of the stuff for day 1 but i havent lifted in 3 weeks so i took it kinda easy (just kinda lol..im sore already)

BGB, Day 1

Rack Pulls (shoulda put the things lower but o well, my first time doing them)
5x5, all 95lbs, now i realize that i definitely couldve gone higher :/

DB Rows
20lbsx8,x8,x8

Flat Bench
55lbx5,60lbx5,x5,x5,x5

Incline DB Press
20lbx4,15lbx6,x6

no calves, no abs :(

DIET:
grams cals %total
Total: 2166
Fat: 98 882 41%
Sat: 32 292 14%
Poly: 17 155 7%
Mono: 37 333 16%
Carbs: 166 606 28%
Fiber: 15 0 0%
Protein: 160 641 30%


I decided to eat fish. as of today I had fish lol (salmon to be specific). so thats cool now. ummm yeah, everything is better now lol, my back so sore tho.

teaturtle
12-27-2006, 08:17 PM
Rest day (wasnt supposed to be, but everything ached lol).

DIET:
grams cals %total
Total: 1932
Fat: 51 456 25%
Sat: 16 142 8%
Poly: 10 92 5%
Mono: 17 153 8%
Carbs: 219 742 41%
Fiber: 34 0 0%
Protein: 156 623 34%

going to do 2,000 cals on rest days and 2,200 cals on lift days

8.8
12-27-2006, 08:49 PM
good first da BGB !!!!! get to the next work out !!!!!!

KevinStarke
12-27-2006, 09:47 PM
Off to a good start. The weight on those rack pulls will start piling up.

WBBIRL
12-28-2006, 01:39 AM
Gotta be pumped to get back in the iron game, BGB is a great program and should do wonders for you.

If I dont train DC style on my first bulk next winter, Ill be going back to BGB.

teaturtle
12-28-2006, 11:05 PM
didnt go to gym today, o well, tomorow for sure

DIET:
grams cals %total
Total: 2107
Fat: 104 937 47%
Sat: 33 299 15%
Poly: 11 103 5%
Mono: 44 400 20%
Carbs: 160 506 25%
Fiber: 33 0 0%
Protein: 142 570 28%

teaturtle
12-31-2006, 10:48 PM
DIET:
grams cals %total
Total: 2391
Fat: 114 1030 45%
Sat: 32 285 12%
Poly: 19 169 7%
Mono: 47 423 18%
Carbs: 188 653 28%
Fiber: 25 0 0%
Protein: 158 630 27%

Bob
01-01-2007, 02:52 AM
Happy New Year teaturtle...
Good way to start the yr.. with a gym membership and back hitting the iron..
GL with your goals

teaturtle
01-01-2007, 10:28 PM
thanks bearwolf.

im not able to go to the gym anymore (or as often) because i dont have any rides; cant drive and my parents dont have time.

but no worries cause i bought a power rack and oly. set today. i guess im just going to wait for them then lift. another week off... oi, lol. i cant wait tho. im more motivated then ever.

DIET:
grams cals %total
Total: 2322
Fat: 65 589 27%
Sat: 19 169 8%
Poly: 9 85 4%
Mono: 24 220 10%
Carbs: 266 935 43%
Fiber: 32 0 0%
Protein: 168 673 31%

WBBIRL
01-02-2007, 02:46 PM
Thats determination right there, most people would give up and say screw it. You couldn't go to the gym so you brought the gym to you!

teaturtle
01-02-2007, 10:27 PM
lol WBBIRL thanks, im also kinda self conscious too so the gym didnt help my concentration and w/ my motivation..

Weight[b]: 143.5 lbs :( :(
[b]DIET:
grams cals %total
Total: 2008
Fat: 65 584 30%
Sat: 21 191 10%
Poly: 11 97 5%
Mono: 22 198 10%
Carbs: 217 770 39%
Fiber: 25 0 0%
Protein: 149 595 31%

WBBIRL
01-02-2007, 10:29 PM
Big drops in weight are usually due to water, carb up and drink plenty.. chances are you get most of it back.

People don't tend to lose 3-5 pounds of muscle that rapidly.

clawhammer_33
01-02-2007, 11:00 PM
TT-

Do you have a link to your fitday?

Built
01-02-2007, 11:06 PM
They wouldn't drive you to the gym ... ? <shakes head>

If you were my little girl, I'd drive you there every day. Props on getting your own equipment.

jkirkpatrick
01-03-2007, 09:04 AM
...im not able to go to the gym anymore (or as often) because i dont have any rides; cant drive and my parents dont have time.

but no worries cause i bought a power rack and oly. set today. i guess im just going to wait for them then lift. another week off... oi, lol. i cant wait tho. im more motivated then ever.

If anything, this will be a blessing. Having your own weight set will allow you to keep a better schedule (re: not relying on getting a ride) and having a solid weight setup will let you do basic movements that will lay the foundation for years to come (squat, press, bench, rows, deadlifts, rack pulls, etc).

Detard
01-03-2007, 09:42 AM
good investment teaturtle! what rack did you end up getting?? i felt the exact same way as you. i didnt wanna bike to the gym in the rain or snow so i stopped going to the gym and started working out at home. good luck with BGB!

teaturtle
01-03-2007, 08:33 PM
clawhammer - yes its uuuuhhhh.... http://www.fitday.com/WebFit/PublicJournals.html?Owner=teaturtle

Built - ...wanna adopt me? :D:D
jkirkpatrick - yep i cant wait to get them
detard - i ended up getting the powertec rack for $370 i think.


DIET:
grams cals %total
Total: 1925
Fat: 38 344 20%
Sat: 18 161 9%
Poly: 6 55 3%
Mono: 9 84 5%
Carbs: 259 846 48%
Fiber: 47 0 0%
Protein: 143 573 32%

teaturtle
01-04-2007, 08:28 PM
DIET:
grams cals %total
Total: 2041
Fat: 78 705 35%
Sat: 21 188 9%
Poly: 16 144 7%
Mono: 24 215 11%
Carbs: 194 699 35%
Fiber: 20 0 0%
Protein: 148 593 30%

.....school starting = stress already
its JUST college :(....... i have no energy

clawhammer_33
01-04-2007, 09:09 PM
At least its not high school!

Do you at least get to sleep in?

teaturtle
01-05-2007, 10:10 PM
,........actually it IS high school :'( im applying for college and crap..

as soon as i get accepted to a college ill be ok. but until then.. lol

DID YOU GET AIM YEt x( lol we gotta talk about koolaid

teaturtle
01-05-2007, 10:44 PM
DIET:
grams cals %total
1741 cals
Fat: 34 303 19%
Sat: 14 124 8%
Poly: 4 32 2%
Mono: 7 59 4%
Carbs: 171 619 38%
Fiber: 17 0 0%
Protein: 178 711 44%

WBBIRL
01-06-2007, 12:08 AM
Very solid macro's, much better then I'm currently doing =(

But atleast your not eating more then me anymore = )

teaturtle
01-06-2007, 02:09 PM
Very solid macro's, much better then I'm currently doing =(

But atleast your not eating more then me anymore = )

haha yeah that was kinda emberassing. getting 3,000+ cals is not a good thing for a girl:redface: i think it was just the foods i was eating that werent filling. cause now im getting full on just 1,500 cals so 2,000 feels like bulking to me

teaturtle
01-06-2007, 07:39 PM
DIET:
grams cals %total
Total: 1858
Fat: 50 450 26%
Sat: 15 135 8%
Poly: 5 47 3%
Mono: 19 170 10%
Carbs: 217 739 43%
Fiber: 33 0 0%
Protein: 134 537 31%


WHEN IS MY GYM GONNA GET HERE...... i havent lifted for a month :'(

WBBIRL
01-06-2007, 09:47 PM
If it makes you feel better, I haven't been able to bench anything over 135 for nearly as long =(

When did you order it?

teaturtle
01-07-2007, 02:09 PM
I ordered it Jan. 1st so it's actually only been 6 days ha. it feels longer though.

anyway, ive seen your other lifts and your STRONG so 135 on bench doesnt make a difference when you look at you r other stuff. also you post on my journal a lot but i never do on yours :(, i mean to but i dont post on anyones journal much. no hard feelings lol, i just dont have time

Built
01-07-2007, 02:41 PM
Hang in there babe - your gym will arrive soon.

Get some sleep.

:)

Unholy
01-07-2007, 02:44 PM
Slacker do some calisthetics!

teaturtle
01-07-2007, 05:49 PM
hahah .....no thanks lol.

built ive gotten a lot of sleep this weekend. like 12hrs a night. :hump: :hump:

WBBIRL
01-07-2007, 06:08 PM
Meh, my bench will be back up in the mid 3's again once my hand recovers. I think its actually hairline fractured but they didn't catch it the first time (why my job payed the bill) and my parents don't have the money so I just wont mention it to them and let it heal on its own.

Don't feel obligated to post in peoples journals lol

*British accent*

And whats all this rot?:hump: :hump: ??

teaturtle
01-08-2007, 09:17 PM
hahah its good rot:D

DIET:
grams cals %total
Total: 2122
Fat: 67 605 30%
Sat: 26 237 12%
Poly: 4 35 2%
Mono: 14 122 6%
Carbs: 188 679 34%
Fiber: 19 0 0%
Protein: 186 743 37%

accidentaly ate too much heeh...:redface: :redface:

Detard
01-08-2007, 10:08 PM
pushups and body weight squats atg just so your muscles are somewhat being used while your waiting for your stuff? ;)

teaturtle
01-09-2007, 06:42 PM
DIET:
Total: 1633
Fat: 61 545 34%
Sat: 13 121 8%
Poly: 12 105 7%
Mono: 28 251 16%
Carbs: 178 628 39%
Fiber: 21 0 0%
Protein: 108 432 27%

protein sucks oooooo well, just 1 day. the cals are ok.

clawhammer_33
01-09-2007, 08:05 PM
No gym yet?

Hockey66
01-15-2007, 11:42 PM
Any news on the rack? I could never go a month without lifting, I think my body would go into shock.

teaturtle
01-23-2007, 10:28 PM
yeah im kinda going crazy....kinda depressed too. lifting is really good, never noticed how good.

anyway i contacted the store and its coming in this week so hoorah and finally.

WBBIRL
01-24-2007, 10:22 AM
Lifting is good, I was kinda physco yesterday when the new program I'm doing called for an off day. I feel obligated to be in the gym lifting atleast every weekday.

How much weights and what kind(s) of bars did you get with it if any?

offhegoes03
01-24-2007, 09:38 PM
buying your own power rack and oly set? that sure is dedication. It sucks waiting to lift, but just take it slow and work your way back into it when everything arrives. Good luck with the college application process.. it's such a pain in the ass, but once it's over, all you have to do is sit back and wait.

teaturtle
02-05-2007, 08:15 AM
i finally got it. i ordered a powertec rack and an oly set. i havent set up the rack yet though. i just thought about how i would need a weight rack, too. i guess ill deal without it for now.

ps. dont order from dumbellbuddy.com....it took the rack a MONTH to get here. i had to actually email them (around 4-5 times) to remind them and to be able to track it. the rack is good, the service is baaad.

well hopefully ill be back posting again soon. :)

Jordanbcool
02-05-2007, 09:30 AM
Hey teaturtle.

Good luck with the power rack and your bulking goals. I loved BGB when I did it.

P.S. No matter what guys say young female bodybuilders are really sexy.

RickTheDestroyer
02-05-2007, 11:39 AM
ps. dont order from dumbellbuddy.com....it took the rack a MONTH to get here. i had to actually email them (around 4-5 times) to remind them and to be able to track it. the rack is good, the service is baaad.

Sorry they aren't working well for you- I had really fantastic service from them, and got my rack within about 10 days of ordering (if I recall correctly).
Oh well, you'll enjoy the rack once it's all put together and ****.

offhegoes03
02-05-2007, 03:48 PM
damn, that sucks about the slow delivery time.. good luck with getting everything together and getting a workout in

teaturtle
02-10-2007, 06:54 PM
finally lifting again. and im happy. :D after 2 months of not lifting, i started pretty good.

BGB. Day One.

Rack Pulls:
12xbar
12xbar
10x65lb
5x95lb, 5x85lb, 5x85lb, 5x85lb, 5x85lb

B.O. Rows
3xbar, 3xbar, 3xbar

Flat Bench
5xbar, 5xbar, 5xbar, 5xbar, 5xbar (i think i went up to 65 but i reeeeally dont remember:()

Incline DB Press
3x15lbers, 3x15lbs, 3x15lbs

Seated Calf Raises (these hurt my thighs more than my calves lol)
20xbar, 20x65lb, 20x65lb

ABS, weighted situps
10x15lb, 8x15lb, 4x15lb (got harder lol)

DIET:
grams cals %total
Total: 1650
Fat: 54 487 32%
Sat: 12 108 7%
Poly: 6 55 4%
Mono: 3 30 2%
Carbs: 148 454 30%
Fiber: 34 0 0%
Protein: 146 585 38%

teaturtle
02-11-2007, 10:58 PM
BGB - Day Two.

ATF Squats
BWx12, BWx10, barx8
50x5, 50x5, 50x5, 50x5, 50x5

DB Lunges
10x10, 10x10, 10x10

Leg Curls
25x15, 25x15, 25x15

Alt. Bicep Curls
10x8, 10x8
15x5, 15x5, 10x5, 10x5, 10x5

Hammer Curls
10x8, 10x8, 10x8

DIET:
grams cals %total
Total: 1762
Fat: 70 629 36%
Sat: 26 231 13%
Poly: 9 79 5%
Mono: 19 174 10%
Carbs: 126 455 26%
Fiber: 12 0 0%
Protein: 163 652 38%

teaturtle
02-16-2007, 06:38 PM
Wednesday, February 14 2007

Chinups
0x0 (ummm....i guess i wont be doing these at all for a while.)

DB Rows
10'sx12, x12
15'sx8, x8, x8

Millie Press
barx6, x5, x5, x5, x5

Standing Side Laterals
5'sx10, x8, x8 (yeah.....pathetic but oh well.)

Standing Calf Raises
barx15, 55x12, 65x10, x10

ABS, weighted crunches, 3x12, w/ 15lb DB

Thursday, February 15 2007

RDL's
30x12, barx8-10ish
65x5, x5, x5, x5, x5

GM's
barx8, x8, x8 (still working on my form for these, just started them)

DB Step-ups
10'sx10, x12, x6 (kept losing balance on these..blech)

CGBP
10'sx12, x8
Tried doing my sets on these but for some reason my elbow kept making this noise and hurting..so i just stopped doing tri's

Bench Dips
same as above. :(

offhegoes03
02-17-2007, 09:50 AM
good to see you are able to get back into the lifting now that you have your equipment. keep up the good workouts

Detard
02-17-2007, 09:53 AM
nice workout teaturtle. sucks that it took so long to get ur stuff but now u have it forever.

Built
02-18-2007, 01:51 AM
Nice! You got your gym! That's great!

Self-assisted cheater chins:

Set the squat rack up so you can stand on a box or chair and the bar is at eye level.

Get to "up" anyway you can. Hold, then lower to a count of five with your feet OFF the chair.

Work your way up to five sets of five like this. It'll take a while. Keep at it.

Once you can do this, try chinning yourself.

:)

teaturtle
02-18-2007, 09:58 AM
Rack Pulls
barx12, x12
90x5, x5, x5, x5, x5

B.O. BB Rows
barx8,x8, x8

Flat Bench Press
barx5, x5, x5, x5, x5 (i'm sure i couldve done more but i got scared for my elbow.)

Incline DB Press
10'sx8, x8, x8

Seated Calf Raises
barx20, 75x20, x20

ABS, crunches
w/ 10lb platex12, x12, x12

+bicycle-ab thingy x32 reps

teaturtle
02-18-2007, 10:01 AM
Built - would it be okay to take out the leg curls and replace it with something else? I've heard leg curls and extensions were bad for the knees and my knees are already sensitive.