Fit by 40! Jenn's journal - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Closed Thread
 
Thread Tools
  #1  
Old 08-30-2003, 11:45 AM
Jenn Jenn is offline
Jenn should change his/her status!
Middleweight
 
Join Date: May 2003
Posts: 891
Default 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
__________________
Jenn
Age: 39
Weight: 150 Height: 5'7"

Jenn's Journal
  #2  
Old 08-30-2003, 12:06 PM
Tuf Tuf is offline
Tuf should change his/her status!
Mr. Universe
 
Join Date: Feb 2003
Location: The Uncomfortable Zone
Posts: 9,298
Default 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>
  #3  
Old 08-30-2003, 12:12 PM
ZachE84's Avatar
ZachE84 ZachE84 is offline
ZachE84 is stretching 24/7.
Super-Heavyweight
 
Join Date: Jul 2003
Posts: 4,480
Default 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!
  #4  
Old 08-30-2003, 12:28 PM
Jenn Jenn is offline
Jenn should change his/her status!
Middleweight
 
Join Date: May 2003
Posts: 891
Default 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!
__________________
Jenn
Age: 39
Weight: 150 Height: 5'7"

Jenn's Journal
  #5  
Old 08-30-2003, 12:57 PM
Workout2001 Workout2001 is offline
Workout2001 should change his/her status!
Middleweight
 
Join Date: Jan 2003
Location: Canada
Posts: 530
Default Re: The HYPERplasia Challenge: Jenn\'s bulk

Good luck Jenn!

Workout2001
  #6  
Old 08-30-2003, 01:29 PM
bombflower bombflower is offline
bombflower should change his/her status!
Super-Heavyweight
 
Join Date: Feb 2003
Location: Pumping Iron
Posts: 3,981
Default 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
  #7  
Old 09-01-2003, 06:07 AM
**DONOTDELETE**
**DONOTDELETE** should change his/her status! Edit
Guest
 
Posts: n/a
Default Post deleted by .

  #8  
Old 09-01-2003, 08:18 AM
Jenn Jenn is offline
Jenn should change his/her status!
Middleweight
 
Join Date: May 2003
Posts: 891
Default 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&amp;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!
__________________
Jenn
Age: 39
Weight: 150 Height: 5'7"

Jenn's Journal
  #9  
Old 09-02-2003, 02:32 PM
Jenn Jenn is offline
Jenn should change his/her status!
Middleweight
 
Join Date: May 2003
Posts: 891
Default 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 &amp; 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 &amp; mayo salad w/dressing
20:30 Udo's oil 1 scoop whey
21:00 ZMA



__________________
Jenn
Age: 39
Weight: 150 Height: 5'7"

Jenn's Journal
  #10  
Old 09-03-2003, 01:07 PM
Jenn Jenn is offline
Jenn should change his/her status!
Middleweight
 
Join Date: May 2003
Posts: 891
Default 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.
__________________
Jenn
Age: 39
Weight: 150 Height: 5'7"

Jenn's Journal
Closed Thread

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 03:29 AM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.