Bronz1's journal

[bronz1]

Well, I'm starting a cycle that I hope will help me harden up and lose this little bit of fat I have left. I've been on my Clen now for 3 days and have lost 8 pounds so far. I added my T-3 today and sweated like a pig during cardio. I'm keeping my fingers crossed that this weight loss will keep going!

[TheDiz]

hello, welcome, nice to see you! :P Please, tell us more about yourself.

[bronz1]

Thanks for welcoming me. I'm 29, 5'6", 132 pounds. I competed in a figure comp last year and am just wanting to get lean and stay that way. I've done sust and eq before this cycle and didn't like the sides (except for one) and so I've decided to go with a safer cycle this time. I'll keep ya posted.

[bronz1]

Well, I finally made it back to the gym today. I did my lower body and here's what it consisted of:
5 minute warmup on treadmill
Squats: 135# 3x10
Leg Press: 165# 3x10
Adduction: 40# 3x25
Abduction: 40# 3x25
Seated Quad Thingy (low carbs...not thinking straight): 70# 2x10
Hamstring Curls: 65# 2x10
Smith-Machine one-legged lunges: 75# 3x10 each leg
Smith-Machine calf raises: 75# 3x10 (inner, outer, straight)
Abs: V-Ups, Roman Chair, Leg Raises
Stretching
I can already tell that I'm going to be sore tomorrow. Maybe I should take a hot whirlpool bath for the legs. Also, if anyone could help me out with my nutrition side, I would appreciate it. I have three small children and I'd like to get some practical meal ideas for the family...not just for someone who's cutting down.

[bronz1]

Had another good workout yesterday but forgot to post it. Here goes:
Bench Press: 85# 3x10
Dumbbell Shoulder Press: 20# 3x10
Tricep pressdowns (both heads): 15# 3x10
Cable flyes: 25# 3x10
Dumbbell lateral raises: 15# 3x10
Dumbbell front raises: 15# 3x10
Cable rear delt exercise: 15# 3x10
Abs: knee ups

I plan to head back to the gym tomorrow and do my "pull" workout.

[Helene]

Well, I finally made it back to the gym today. I did my lower body and here's what it consisted of:
5 minute warmup on treadmill
Squats: 135# 3x10
Leg Press: 165# 3x10
Adduction: 40# 3x25
Abduction: 40# 3x25
Seated Quad Thingy (low carbs...not thinking straight): 70# 2x10
Hamstring Curls: 65# 2x10
Smith-Machine one-legged lunges: 75# 3x10 each leg
Smith-Machine calf raises: 75# 3x10 (inner, outer, straight)
Abs: V-Ups, Roman Chair, Leg Raises
Stretching
I can already tell that I'm going to be sore tomorrow. Maybe I should take a hot whirlpool bath for the legs. Also, if anyone could help me out with my nutrition side, I would appreciate it. I have three small children and I'd like to get some practical meal ideas for the family...not just for someone who's cutting down.

I would reduce the volume and up the intensity (heavier weights).
Try going in the 6-8 rep range.
I would remove the following exercices:
Leg Press: 165# 3x10
Adduction: 40# 3x25
Abduction: 40# 3x25
Seated Quad Thingy (low carbs...not thinking straight): 70# 2x10
Hamstring Curls: 65# 2x10

Add romanian deadlift or stiff-legged deadlift intead. I think you are waisting alot of time with some of these exercices especially adduction and abduction..they are pretty much useless. Concentrate more on compound lifts. You don't have to do leg press if your doing squats. Also abs should be trained like any other muscle (not everyday), 2-3 times a week at the most..

You are doing almost all the leg exercices possible, what are you going to change when you are going to need to make changes? I think it's better to do 2-3 exercices, 3-4 sets each but lift heavy to make your workouts intense, you should be sweating when you leave the gym.

As for your diet, post what your eating now. A really good cooking book for everbody is Stella's Kitchen, it's a great book. I've posted a few recipes in my journal from this book like meatloaf, spicy thai peanut chicken etc..

Welcome :)

Hélène

[bronz1]

Well, I started a new "fat burner" and I'm on my final day of that. I've been too wiped out to even think about going to the gym. Since my body's burning so many calories without doing anything anyway, I'm fine with staying at home. I'm ready to see what happens in about 4 days. I should be back in the gym early next week. I'm ready to get going.