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  #31  
Old 09-13-2003, 01:04 PM
Jenn Jenn is offline
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Default Re: The HYPERplasia Challenge: Jenn\'s bulk

Cardio and abs today. 30 min HIIT then a nice brisk walk.
Crunches x50
Side crunches 25 & 25
Hip raises X50
Single leg raises X50

Since it's cardio day no PWO shake.
8:00 2 tbsp PB 2 slices 7 grain bread
11:00 1 can tuna w/tbsp mayo
13:00 whey shake & sweet potato

Rest of the day I have no plan except for the chicken thighs in the crockpot. Hmm, maybe zucchini and roasted red peppers.
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Jenn
Age: 39
Weight: 150 Height: 5'7"

Jenn's Journal
  #32  
Old 09-14-2003, 08:55 AM
Jenn Jenn is offline
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Default Re: The HYPERplasia Challenge: Jenn\'s bulk

Today was rest day. Went for a nice walk. Still 149lbs but it seems I am putting on some fat in my mid-section. Oh the horror.

eek 1--2--3--

Chest:6--6--6
Ab: 7--7--8
Thigh:12--12--12
Subscapular:10--8--10
Tri:8--8--8
Midaxilliary:6--6--8
Suprailiac:8--7--8
Bicep:6--6--6
Calf:8--6--6
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Jenn
Age: 39
Weight: 150 Height: 5'7"

Jenn's Journal
  #33  
Old 09-14-2003, 11:09 AM
Fireproof Fireproof is offline
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Default Re: The HYPERplasia Challenge: Jenn\'s bulk

Hey Jenn,

I noticed you had a question mark next to your bodyfat percentage. I wasn't sure if you didn't know how to calculate it, so I did it for you. With your stats as of today, you are:

13% bodyfat
129.6 lbs LBM
19.4 lbs FAT

Good job. For future refence, the bodyfat calculator is on my abc resource page. See my sig for the link.

Cheers.
  #34  
Old 09-15-2003, 03:19 PM
Jenn Jenn is offline
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Default Re: The HYPERplasia Challenge: Jenn\'s bulk

Thanks Fireproof, we are still trying to get the hang of the calipers, I think my BF% is higher.

Feeling large again today. I may have to go on a mini-cut next week, especially if I can't get into my uniform shorts.

Today was shoulders/bi's

DB upright row 2x 10 29# 8 34# 6 39#
DB press 2x 10 25# 8 29# 6 33#
Standing lateral 2x 10 18# 8 20# 6 23#
Front raise 2x 10 17# 8 20# 6 22#
Seated DB laterals 3x 12 15#
Standing DB curls 2x 10 30# 8 33# 6 36#
Hammer curls 2x 10 25# 8 30# 6 32#
Con. curls 2x 10 17# 8 20# 6 22#

I still can't break the 2200 cals a day but macros are 33/33/33. From how I feel though it seems to be working.
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Age: 39
Weight: 150 Height: 5'7"

Jenn's Journal
  #35  
Old 09-15-2003, 03:47 PM
Tuf Tuf is offline
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Default Re: The HYPERplasia Challenge: Jenn\'s bulk

Great workout today, Jenn! That is some hard work right there! [img]/forum/images/graemlins/cool.gif[/img]
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<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font>
-Wayne Gretzky

http://www.rhondariley.com/009/thumbs/005.jpg
"When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade."
-Rhonda Riley

<font color="009999">Click Here for ABC's Forum Rules</font>
<font color="purple">Click Here for ABC's Index of Bible Studies</font>
  #36  
Old 09-15-2003, 06:27 PM
Jenn Jenn is offline
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Default Re: The HYPERplasia Challenge: Jenn\'s bulk

Thanks tuf. When are you starting your bulk?
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Jenn
Age: 39
Weight: 150 Height: 5'7"

Jenn's Journal
  #37  
Old 09-16-2003, 12:40 PM
Jenn Jenn is offline
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Default Re: The HYPERplasia Challenge: Jenn\'s bulk

Leg day

Squats 2 x 10 100# 8 105# 6 110#
Hack squats(free weight) 2 x 10 65# 8 70# 6 75# ss/sissy squats no weight 3x15
SLDL's 2x 10 110# 8 115# 6 120#
Good morning's 2 x 10 75# 8 80# 6 90#
Step ups-no weight 3 x 10 r&amp;l
Pelvic lifts 2x 75 w/60#
Standing calf raises til failure

Legs are the one area that I really wish I either went to the gym or had a real bench.

Menu
3:00 whey shake w/tbsp dextrose
5:15 PWO shake &amp; supps
6:45 .5 c oatmeal
9:30 1 c. LF CC. &amp; coffee
12:00 3 oz. flank steak 1 c. broccoli butter &amp; parm
15:00 tuna and a salad
18:00 (i'll surprise myself)
21:00 Udo's oil, ZMA

Couple snacks in between.
__________________
Jenn
Age: 39
Weight: 150 Height: 5'7"

Jenn's Journal
  #38  
Old 09-17-2003, 03:29 PM
Jenn Jenn is offline
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Default Re: The HYPERplasia Challenge: Jenn\'s bulk

Today was cardio and abs. 30 min HIIT and a nice brisk walk then
30 Lying leg raises
30 Alt. Lying leg raises
50 crunches
25 side crunches
50 reverse crunches
(mmm Nestle crunch sounds good right now)

No PWO shake
5:30--1 HB egg, .5c oatmeal, 1 c. cottage cheese.(Since i didn't have my shake I ate my 9:30 snack and had nothing to at at 9:30 because I forgot my money and couldn't stop on the road)
11:30--3 oz chicken breast, 1c. broccoli, 1 tsp butter, 1 tbsp parm cheese, 1 TBSP PB and 1 slice 7-grain bread.
15:30--2 scoop whey shake with 1/2&amp;1/2 and splenda 1 c. broccoli(or maybe a sweet potato)
18:30--chicken breast and salad
20:00--whey shake.
21:00--Udo's oil
21:30--zma

I need to plug this into Fitday and see my ratios.
__________________
Jenn
Age: 39
Weight: 150 Height: 5'7"

Jenn's Journal
  #39  
Old 09-17-2003, 04:08 PM
Tuf Tuf is offline
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Join Date: Feb 2003
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Default Re: The HYPERplasia Challenge: Jenn\'s bulk

[ QUOTE ]
Thanks tuf. When are you starting your bulk?

[/ QUOTE ]
I have 4 days left of my cut, then I will take a week off, and then I will be joining you and the other bulkers! [img]/forum/images/graemlins/cool.gif[/img]
__________________
<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font>
-Wayne Gretzky

http://www.rhondariley.com/009/thumbs/005.jpg
"When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade."
-Rhonda Riley

<font color="009999">Click Here for ABC's Forum Rules</font>
<font color="purple">Click Here for ABC's Index of Bible Studies</font>
  #40  
Old 09-17-2003, 05:03 PM
Jenn Jenn is offline
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Join Date: May 2003
Posts: 891
Default Re: The HYPERplasia Challenge: Jenn\'s bulk

Great!
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Jenn
Age: 39
Weight: 150 Height: 5'7"

Jenn's Journal
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