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#1
08-30-2003, 11:45 AM
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Fit by 40! Jenn\'s journal
I'm going to start with 2500 cals a day, 33/33/33 ratio. Usual supps (whey, glutamine, creatine, Vit C, multi, ZMA)
My split: Mon--Shoulders & bi's Tue--Legs Wed--Cardio & abs Thu--Chest & tri's Fri--Cardio & abs Sat--Back Sun--off Shoulders: Upright rows- 2x 10 65# 8 70# 6 75# military press2x 10 55# 8 60# 6 65# standing lateral-2x 10 17# 8 20# 6 22# front raise-2x 10 17# 8 20# 6 22# seated DB laterals-3x10 15# Bi's: Standing BB curls-2x 10 55# 8 60# 6 65# hammer curls-2x 10 20# 8 25# 6 30# concentration curls-2x 10 15# 8 17# 6 20# Legs: Quads--Squats-2x 12 90# 10 95# 8 100# 6 105# Sissy squats-3x 10 20# Lunges- 2 x 10 40# 8 45# 6 50# Hams-- SLDL-2x 10 105# 8 110# 6 115# good morning's-2x 10 75# 8 80# 6 85# leg curls ss w/kickbacks Glutes-pelvic lifts w/60lb wt- 100 Calves-calf raises Chest: BB flat- 2x10 75# 8 80# 6 85# BB incline-2x 10 55# 8 60# 6 65# DB flyes-2x 10 20# 8 25# 6 30# DB flyes incline-2x 10 17# 8 20# 6 25# DB pullover 10 20# 8 25# 6 30# Tri's: Close grip press-2x 10 45# 8 50# 6 55# lying tri extension-2x 10 30# 8 35# 6 40# french press-2x 10 20# 8 25# 6 30# Back: BB pullovers-2x 10 40# 8 45# 6 50# BB rows-2x 10 65# 8 70# 6 75# deads-2x 10 110# 8 115# 6 120# t-bar rows-2x 10 75# 8 80# 6 85# Wide grip pullups- 3 x 4 then negatives Abs: Lying leg raises with ankle weights Crunches Side crunches Hip raises Stats: Ht: 5'7" Wt: 144 BF%:18% http://magazine.mindandmuscle.net/main.php?issueID=15 |
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#2
08-30-2003, 12:06 PM
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Re: The HYPERplasia Challenge: Jenn\'s bulk
Good luck with your bulk, Jenn! [img]/forum/images/graemlins/smile.gif[/img] Will this be your first?
__________________
<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> |
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#3
08-30-2003, 12:12 PM
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Re: The HYPERplasia Challenge: Jenn\'s bulk
Good luck!
Boy, I wish I could eat 2500 calories a day and gain weight. Thats makes me mad! I really cant get mad, nothing I can do about it! I have to eat 2500 calories at each meal just to gain =[
__________________
"Police Man" - http://www.youtube.com/watch?v=bB9-NcunsKc "The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." Vince Lombardi Eat, Sleep, Train! |
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#4
08-30-2003, 12:28 PM
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Re: The HYPERplasia Challenge: Jenn\'s bulk
Tuf
First one I am trying to do right! Last one didn't result in much but I did learn a lot. Zach84 LOL, I bet I couldn't gain on 2500 either if I was 19! |
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#5
08-30-2003, 12:57 PM
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Re: The HYPERplasia Challenge: Jenn\'s bulk
Good luck Jenn!
Workout2001 |
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#6
08-30-2003, 01:29 PM
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Re: The HYPERplasia Challenge: Jenn\'s bulk
Hope your bulk goes well! Good luck!
__________________
Age: 17 Sex: Female Height: 5'4" Weight: 140 Squat Max: 225 Bench Max: 120 My training & diet journal My bodyfat % and weight chart My fitday account |
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#8
09-01-2003, 08:18 AM
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Re: The HYPERplasia Challenge: Jenn\'s bulk
Thanks everyone! Happy Labor Day!
I'm still working on the math for the 9 pt BF% but I plugged the 7 pts. into the calculator at EXRX and got 14%. That doesn't seem right. Too low I think. Measurments were: Chest:6 Ab: 7 Thigh:12 Subscapular:10 Tri:8 Midaxilliary:6 Suprailiac:8 Bicep:6 Calf:8 Shoulder's and Bi's today, but the shoulders didn't want to cooperate. I guess they know it's a holiday and they made me labor. Menu: 1 scoop whey 30 mins pre-w/o. (w/o) PWO shake. 1.5 scoops whey, 2tbsp malto/2tbsp dextrose. 5g creatine. 20 mins later- 10g glutamine, vit c, multi, cla. 1 hr later .5 c. oatmeal with 1/2&1/2 and splenda. 1 tbsp PB and coffee. (I know, too soon after the creatine, I'll take more later) Snack 1c. cottage cheese Lunch 1 can tuna 1 TBSP mayo 1 cup broccoli 1 TBSP parmesan cheese. I haven't decided on the rest. I'll peek at tuf's journal! |
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#9
09-02-2003, 02:32 PM
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Re: The HYPERplasia Challenge: Jenn\'s bulk
Pre w/o 1 scoop whey with water @ 2:30 am
W/O 3:00 am Legs: Quads--Squats-2x 12 95# 10 100# 8 105# 6 110# Sissy squats-3x 10 25# Lunges- 2 x 10 40# 8 45# 6 50# Hams-- SLDL-2x 12 105# 10 110# 8 115# 6 120# good morning's-2x 10 75# 8 80# 6 85# leg curls ss w/kickbacks Glutes-pelvic lifts w/60lb wt- 100 Calves-calf raises 5:00 PWO shake 6:00 .5c oatmeal w/ 1/2 & 1/2 and splenda 9:00 1 c. cottage cheese(not FF) 12:00 5oz chick breast 1c. broccoli 1 slice 7 grain bread w/ 1 tbsp PB 15:00 1 small sweet potato 1 HB egg 17:30 Tuna & mayo salad w/dressing 20:30 Udo's oil 1 scoop whey 21:00 ZMA |
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#10
09-03-2003, 01:07 PM
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Re: The HYPERplasia Challenge: Jenn\'s bulk
Today was cardio (20 min HIIT and 45 min walk in the drizzling rain) and ABs.
Menu is pretty much the same as yesterday. I think a lot of folks just like to keep it simple. DH doesn't understand how I can eat broccoli everyday. Tomorrow is chest/tri's. In my pre-workout shake I am going to add some maltodextrin. I have been getting tired at the end of my w/o's, maybe that will help. |
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