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#1
04-02-2004, 08:05 PM
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training/diet log
during the next 2 months i will be focusing on my quads,glutes,hams, and lower back and i'm also trying to lean up a bit. here is todays workout:
_4_2_04 Posterior Chain db step-ups- 8,12,12 romanian deadlifts- 12,10,9 reverse hyperextensions- first time doing these, i really like em 12,12,15 glute-ham raises- couldn't even do 1, so i did negatives 5,5
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then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it. |
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#2
04-02-2004, 11:01 PM
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Re: gettin ready for summer
Hey Shammah! It's good to see you back on the journaling bandwagon. [img]/forum/images/graemlins/laugh.gif[/img] Where ya been?
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#3
04-03-2004, 03:57 AM
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Re: gettin ready for summer
Good luck!
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Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences B.S. (Hons) & M.S. in Kinesiology, CSCS Vice President, ABCbodybuilding Co-Editor. of JHR Venom@abcbodybuilding.com Bible Studies Click Here to Support the Future of Bodybuilding! Matthew 7:20 And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you. |
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#4
04-03-2004, 04:53 PM
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Re: gettin ready for summer
[ QUOTE ]
Hey Shammah! It's good to see you back on the journaling bandwagon. [img]/forum/images/graemlins/laugh.gif[/img] Where ya been? [/ QUOTE ] hey Syddles! i just got finished with a very successful mini-bulk, i kept a hardcopy journal but didn't feel like keeping up with the online 1, but when i'm trying to lean out I think it will be to my benefit to post my workouts and nutritions here for critques. [ QUOTE ] Good luck! [/ QUOTE ] thank you Venom!! your article this month was ridiculous, good job!
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then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it. |
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#5
04-05-2004, 10:30 AM
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Re: gettin ready for summer
_4_5_04
meal 1 prewo 80g oats ________ 10p 54c 6f 1scp protein ____ 23p 3c 1.5f 8oz milk ________ 12p 3c 0f 10 blueberries __ 0p 2.5c 0f 498kcal ______ 45p 62.5c 7.5f meal 2 pwo 2scp protein ____ 46p 6c 3f 50g dex/malto ___ 0p 50c 0f 10g glutamine 5g creatine 435kcal ______ 46p 56c 3f meal 3 pwom 80g oats ________ 10p 54c 6f 1scp protein ____ 28p 3.5c 1f 8oz milk ________ 12p 3c 0f 505kcal ______ 50p 60.5c 7f meal 4 1 tortilla _______ 5p 3c 2f 2oz lean turkey___ 11p 0c 2f 2oz lean beef ____ 12.5p 0c 8.5f 1 tbsp flax oil___ 0p 0c 14f 1 tbsp ff cream __ .5p 1.5c 0f 2 tbsp salsa _____ 0p 2c 0f 380kcal ______ 29p 6.5c 26.5f meal 5 2 eggs ___________ 12p 0c 9f 2 egg whites _____ 6p 0c 0f 4oz milk _________ 6p 1.5c 0f 1 scp protein ____ 23p 3c 1.5f 300kcals ______ 47p 4.5c 10.5f meal 6 5oz choco milk ___ 7.5p 2c 2.5f 4oz milk _________ 6p 1.5c 0f 1 scp protein ____ 28p 3.5c 1f 1 tbsp flax oil __ 0p 0c 14f 10g glutamine 352kcal _______ 41.5p 7c 17.5f <font color="green">Totals: 2472kcals ____ 259p 197c 72f 42_32_26</font>
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then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it. |
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#6
04-05-2004, 11:26 AM
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Re: gettin ready for summer
[ QUOTE ]
i just got finished with a very successful mini-bulk [/ QUOTE ] Great job! [img]/forum/images/graemlins/cool.gif[/img] I hope your cut goes well too!
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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> |
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#7
04-05-2004, 12:14 PM
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Re: gettin ready for summer
[ QUOTE ]
[ QUOTE ] i just got finished with a very successful mini-bulk [/ QUOTE ] Great job! [img]/forum/images/graemlins/cool.gif[/img] I hope your cut goes well too! [/ QUOTE ] thank you Tuf [img]/forum/images/graemlins/smile.gif[/img] _4_5_04 here todays workout: Legs w/o calves 10min warm up and ballistic stretching full squats- my right leg is still taking over the entire movement, i'm trying to focus on both legs pushing the weight but mental to physical is not working very well 15,12,10 db step ups- r 12,10,8 l 12,10,8 goodmornings ss w/ reverse hyperextensions 10,10 8,12 8,10 1 leg curls- l 20,7,10 r 20,6,10 5 min flexing jump in hot tub [img]/forum/images/graemlins/smile.gif[/img] tonight i;ll do 20 mins of static stretching to help recovery and maybe some walking on the treadmill for 30mins
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then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it. |
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#8
04-05-2004, 12:48 PM
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Re: gettin ready for summer
Lookin' good Shammah. [img]/forum/images/graemlins/laugh.gif[/img]
I don't know what to say to help you with squats, really... have you tried doing single leg squats? Dropping the weight and trying to focus on the muscle should help too. |
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#9
04-05-2004, 12:55 PM
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Re: gettin ready for summer
yes, i do single leg squats with the other leg elevated on a bench. i usually do those on mondays or fridays, but today i did db step ups instead just to switch it up a little bit. i think it just gonna take some time to reprogram myself to not favor the leg, hopefully very soon!
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then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it. |
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#10
04-06-2004, 02:16 PM
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Re: gettin ready for summer
had a crappy workout earlier today, but ima go back in the gym tongiht and make up for it, punishemnt of my muscles is coming
meal 1 80g oats _______ 10p 54c 6f protein ________ 23p 3c 1.5f 8oz milk _______ 12p 3c 0f 3 strawberries__ 0p 2.5c 0f 498kcal _____ 45p 62.5c 7.5f meal 2 1 tortila ______ 5p 3c 2f 3oz tkrey ______ 17p 0c 3f 3oz beef _______ 18.5p 10f flaxoil ________ 0p 0c 14f salsa __________ 0p 2c 0f sourcream_______ .5p 1.5c 0f 451kcal _____ 41p 6.5c 29f meal 3 sausage ________ [img]/forum/images/graemlins/frown.gif[/img] 332kcal _____ 16p 4c 28f meal 4 protien shake___ 120kcal _____ 22p 2c 2f meal 5 [img]/forum/images/graemlins/shocked.gif[/img] Wendy's double pounder french fries frosty snickers cruncher alot of calories!! meal 6
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then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it. |
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