Who wants a 6 pack when you can have an 8 pack??

**rubes00** · 08-05-2008, 07:55 PM

First off, I'd like to say that I'm nowhere near an 8 pack But maybe one day....

Short intro for everyone... I'm starting this journal to keep myself a little more motivated. All of my fellow bodybuilding members can hold me accountable if I'm slacking!! Right now I'm just following a balanced diet at a slight deficit. Towards the end of the month I think I will be starting the Cut Diet. I have a few trips planned this month and don't want them to get in the way!

STATS
Height: 5'5.5"
Weight: 137 ish
BF: 19%
Goal BF: Under 17%

-----------------------------------------------------------

August 4th,2008
(Starting with yesterday's infor since it was the beginning of the week)

CHEST

Incline DB Press
4x12x30lbs
Flat DB Press
3x12x25lbs
Decline DB Flys
2x15x15lbs
**supersetted with**
Flys
2x15x35lbs
I was beat after these, that's why I only did 2 sets

Around 75 decline crunches

CARDIO
30 min stepmill after weights

Total for Weights and Cardio
Time: 1:11
Calories:518 45% fat
Max HR: 182
Avg HR: 137

NUTRITION
1.Protein pancake
2.PWO shake/gatorade
3.Chicken, broccoli, red potato
4.Shrimp salad
5.Cottage cheese, peanut butter, low carb bread

Totals
Calories: 1509
Net Carbs: 97
Fiber: 25
Protein: 149
Fat: 51

-----------------------------------------------------------

August 5th,2008

LEGS

Squats
3x12x95

SLDL w/barbell
4x15x70

Lying leg curls
3x12x60

Leg Press
3x12x180

Leg Extension
3x12x55

Time: 50 min
Cals:285 55% fat
Max HR: 173
Avg HR: 121

CARDIO
Treadmill at incline 7 after weights

Time: 20 min
Cals: 165 55% fat
Max HR: 149
Avg HR: 136

NUTRITION
1.Protein pancake
2.PWO shake/gatorade
3.Chicken, avocado, red potato
4.Shrimp salad
5.Cottage cheese, peanut butter, low carb bread

Totals
Calories: 1489
Net Carbs: 96
Fiber: 24
Protein: 143
Fat: 51

Today was the last of my four days off. I have to work at 6am in the morning.... so I'm going to bed shortly. Hope everyone has a good night

**kimm4** · 08-05-2008, 08:12 PM

Solid workout girl nice job!! Meals looks good too

I'll be following for sure!!

**vanillabn** · 08-05-2008, 09:08 PM

Yay! Glad you decided to start a journal

Goes without saying that I will definitely be following!!! Everything looks great so far!

**twinnett** · 08-06-2008, 04:16 AM

Hey there..welcome aboard!

**rubes00** · 08-06-2008, 07:23 AM

Originally Posted by twinnett

Hey there..welcome aboard!

Hey thanks, I'm excited to join the journaling

Originally Posted by vanillabn

Yay! Glad you decided to start a journal

Goes without saying that I will definitely be following!!! Everything looks great so far!

Thanks girl.

Originally Posted by kimm4

Solid workout girl nice job!! Meals looks good too

I'll be following for sure!!

Oh I'm sure I'll need a kick in the rear every once in awhile... feel free

**Verti-gal** · 08-06-2008, 08:33 AM

It looks like your off to a great start. Glad you decided to start a journal!

**amj0883** · 08-06-2008, 03:34 PM

Hey girl!!

It looks like you are off to a great start!! I'll be following along as you reach all of your goals!

**rubes00** · 08-06-2008, 06:36 PM

Originally Posted by Verti-gal

It looks like your off to a great start. Glad you decided to start a journal!

Originally Posted by amj0883

Hey girl!!

It looks like you are off to a great start!! I'll be following along as you reach all of your goals!

Thanks ladies!!!

So I just got off from my 12 hour workday and boy am I exhausted I'm gonna muster up the energy and go to the gym though. I was going to do back today but since my back is pretty sore from legs yesterday, I will be doing arms instead..... I'll be back later to update!

**Kristih2002** · 08-06-2008, 06:44 PM

wow. everything looks great.
ill be following also!
congrats for mustering up the energy for the gym after a long day of work!!!

**rubes00** · 08-06-2008, 10:06 PM

Originally Posted by Kristih2002

wow. everything looks great.
ill be following also!
congrats for mustering up the energy for the gym after a long day of work!!!

Thanks it was very very difficult I must say!!!

**rubes00** · 08-06-2008, 10:23 PM

Okay so I made it Yay!!! I am soooo freakin beat right now. I wish I could sleep in but I have one more day to get up for work! I ended up doing Back tonight even though it was a bit sore from yesterday. I figured it was just secondary soreness....
Plus the DOMS in my legs covered up the soreness in my back quite well

August 6th,2008

BACK/CALVES

I warmed up with some assisted pullups first off...

Bent Over BB Row
1x15x55
1x15x60
2x12x65

One Arm DB Rows
1x15x15/hand
3x12x20/hand

Cable Pulldowns w/Rope
2x15x40
.......these just didn't feel right for some reason

Hyperextensions
4x15xbodyweight
**supersetted w/Standing Calf Raises
1x20x45
3x12x70

Wide Grip Pulldowns
1x18x40
1x15x50
2x12x60

Time: 40 min
Cals:172 60% fat
Max HR: 144
Avg HR: 108

CARDIO
Stepmill on Fat Blaster Lever 7

Time: 35 min
Cals: 325 40% fat
Max HR: 171
Avg HR: 150

NUTRITION
1.Protein pancake
2.Tuna, low carb bread
3.Chicken, FF refried beans, broccoli
4.Protein powder, peanut butter, oats, almonds
5.Turkey burger, red potato
6.PWO shake/gatorade

Totals
Calories: 1587
Net Carbs: 110
Fiber: 34
Protein: 181
Fat: 34

Time for my bed.... I'll get about 6 hours of sleep again tonight. Not too bad. Hope everyone has a good night [/QUOTE]

**vanillabn** · 08-07-2008, 08:47 AM

Nice workout! Your Bent over BB row is really strong!!

LMAO... I looked at your hypers/calf raises and at first I thought you did 70# for hyperextensions!!! LOL... THAT would be crazy!

Hope you're having a great day so far!

**amj0883** · 08-07-2008, 11:21 AM

I can't believe you can pull out such a great workout after that long of a day...whew...I"d be beat!!

Is keeping your nutrition in check hard with that kind of work day??

**rubes00** · 08-07-2008, 11:53 AM

Originally Posted by vanillabn

Nice workout! Your Bent over BB row is really strong!!

LMAO... I looked at your hypers/calf raises and at first I thought you did 70# for hyperextensions!!! LOL... THAT would be crazy!

Hope you're having a great day so far!

Ya that would be a pretty heavy hyper!! I don't think I could pull that off even if my back hadn't been sore!

Originally Posted by amj0883

I can't believe you can pull out such a great workout after that long of a day...whew...I"d be beat!!

Is keeping your nutrition in check hard with that kind of work day??

Ya it defitnately made it a long day. It is kinda tough keeping my nutrition in track especially with all the cookies and chips in the break room. Gottakeep strong though!

**rubes00** · 08-07-2008, 09:47 PM

Whew... I made it. After a VERY long day at work and an hours worth of cardio I'm beat!! Today was my day off from the gym. I definately needed it cuz my whole body is sore! I was walking like I had something between my legs all day due to the DOMS in them. I haven't done leg press and squats on the same day in a long long time, so it definately killed me!

I was sooo tempted to grab a cookie today during lunch... they were so tempting. But I held strong, YAAAYYY And I get to sleep in tomorrow morning. Double bonus! Hopefully my body doesn't feel like it got ran over in the morning!

August 7th,2008

CARDIO
Elliptical

Time: 58 min
Cals: 478 40% fat
Max HR: 172
Avg HR: 146

NUTRITION
1.Protein pancake, no sugar added hot chocolate
2.Tuna, low carb bread
3.Chicken, red potato, broccoli
4.Protein powder, peanut butter, oats, apple
5.Shrimp salad
6.Cottage cheese, peanut butter

Totals
Calories: 1669
Net Carbs: 105
Fiber: 38
Protein: 161
Fat: 56

Oooh, I almost forgot to tell everyone that I tried some of the Watermelon Xtend tonight during cardio.... Mmm it was delicious!

Hope everyone has a good night.

**vanillabn** · 08-08-2008, 11:08 AM

Glad you enjoyed your day off from the gym!! Resting is just as important as the workouts!

Nice job resisting the cookie... hehe... that can be hard sometimes!!

Watermelon Xtend is SO good!! Glad you liked it... that's my fav. flavour!

Have a great Friday.

**vanessa40** · 08-08-2008, 01:17 PM

Hi..
Great looking workouts

I love the Watermelon Xtend too
Have a great weekend...

**rubes00** · 08-08-2008, 02:28 PM

Originally Posted by vanillabn

Glad you enjoyed your day off from the gym!! Resting is just as important as the workouts!

Nice job resisting the cookie... hehe... that can be hard sometimes!!

Watermelon Xtend is SO good!! Glad you liked it... that's my fav. flavour!

Have a great Friday.

Yes I did enjoy my rest day, even though it wasn't really a complete rest day!! Oh and that cookie's got nothing on me

Originally Posted by vanessa40

Hi..
Great looking workouts

I love the Watermelon Xtend too
Have a great weekend...

Hey thanks... everyone was right about the watermelon. No lie!

**rubes00** · 08-08-2008, 02:45 PM

So I got to sleep in till 10 this morning which was a nice solid 10 hours of sleep. Felt nice! I just got back from the gym. Had a decent workout. I have to work tonight at 6pm til 6am so I'll be up for quite awhile. I have a crazy work schedule......

Hope everyone has a great weekend!

August 8th,2008

BIS/TRIS

Skullcrushers
1x120xEZ curl bar (warm up)
1x18x25 (warm up)
1x12x35
2x8x45 (oh boy these were tough)
**superset w/close grip press**
1x15x35
2x10x45

Reverse Grip Tri Pulldown (One handed)
1x22.5x15
2x15x17.5
1x15x12.5
So I thought I was doing 20,15,10 for these until my last set I looked at the top of the weight stack and saw that little 2.5 add on sitting there. I was feeling quite depressed before I saw that. It's amazing what such little weight can do!

I also warmed up with a couple Cable BB Bicep curls inbetween sets

Cable BB Tri Pushdown
3x15x60
**superset w/ Cable BB Bi Curls
4x12x40

DB Hammer Curls
1x15x12
3x12x15

Incline DB Curls
1x15x12
2x12x15

Time: 56 min
Cals:265
Max HR: 159
Avg HR: 114

CARDIO
Stepmill on Fat Blaster Lever 7

Time: 30 min
Cals: 262
Max HR: 168
Avg HR: 149

NUTRITION
1.Eggbeaters/cream of wheat/splenda brown sugar
2.PWO shake/gatorade
3.Chicken/red potato/broccoli
4.Protein pancakes
5.Tuna/low carb bread
6.Shrimp salad/FF refried beans
7.Cottage cheese/peanut butter

**obviously these are my planned meals for the evening***

Totals
Calories: 1938
Net Carbs: 149
Fiber: 36
Protein: 199
Fat: 45

**amj0883** · 08-08-2008, 07:07 PM

Strong workout today!! I hope your shift goes by fast so you can enjoy your weekend

**rubes00** · 08-08-2008, 10:33 PM

Originally Posted by amj0883

Strong workout today!! I hope your shift goes by fast so you can enjoy your weekend

I wish it was, but it's going by sooo slow. And I have a headache.

**zigzag71** · 08-09-2008, 07:07 AM

Originally Posted by rubes00

So I thought I was doing 20,15,10 for these until my last set I looked at the top of the weight stack and saw that little 2.5 add on sitting there. I was feeling quite depressed before I saw that. It's amazing what such little weight can do!

I've done that before too!
Yes, it is amazing on some machines what that little extra bit can do!

Have a great day!

**vanillabn** · 08-09-2008, 12:17 PM

Workout yesterday looks great!! Your arms must be feeling that today! Those supersets really make things difficult

Definitely know what you mean about the 2.5#, sometimes that can make all the difference!!! You did a great job.
Sorry to hear your shift went by slow and with a headache to boost... hope you get some relaxation time today!

**rubes00** · 08-09-2008, 03:27 PM

Originally Posted by zigzag71

I've done that before too!
Yes, it is amazing on some machines what that little extra bit can do!

Have a great day!

Ya I should've looked before I started!! You learn something new everyday

Originally Posted by vanillabn

Workout yesterday looks great!! Your arms must be feeling that today! Those supersets really make things difficult

Definitely know what you mean about the 2.5#, sometimes that can make all the difference!!! You did a great job.
Sorry to hear your shift went by slow and with a headache to boost... hope you get some relaxation time today!

Thanks VB. My arms are definately sore today. I had my shoulder WO though so I had to power through it. My night shifts usually do go by pretty slow... it is 12 hours long when I should be sleeping

**Fabiola69x** · 08-09-2008, 03:37 PM

Originally Posted by rubes00

So I got to sleep in till 10 this morning which was a nice solid 10 hours of sleep. Felt nice! I just got back from the gym. Had a decent workout. I have to work tonight at 6pm til 6am so I'll be up for quite awhile. I have a crazy work schedule......

Hope everyone has a great weekend!

August 8th,2008

BIS/TRIS

Skullcrushers
1x120xEZ curl bar (warm up)
1x18x25 (warm up)
1x12x35
2x8x45 (oh boy these were tough)
**superset w/close grip press**
1x15x35
2x10x45

Reverse Grip Tri Pulldown (One handed)
1x22.5x15
2x15x17.5
1x15x12.5
So I thought I was doing 20,15,10 for these until my last set I looked at the top of the weight stack and saw that little 2.5 add on sitting there. I was feeling quite depressed before I saw that. It's amazing what such little weight can do!

I also warmed up with a couple Cable BB Bicep curls inbetween sets

Cable BB Tri Pushdown
3x15x60
**superset w/ Cable BB Bi Curls
4x12x40

DB Hammer Curls
1x15x12
3x12x15

Incline DB Curls
1x15x12
2x12x15

Time: 56 min
Cals:265
Max HR: 159
Avg HR: 114

CARDIO
Stepmill on Fat Blaster Lever 7

Time: 30 min
Cals: 262
Max HR: 168
Avg HR: 149

NUTRITION
1.Eggbeaters/cream of wheat/splenda brown sugar
2.PWO shake/gatorade
3.Chicken/red potato/broccoli
4.Protein pancakes
5.Tuna/low carb bread
6.Shrimp salad/FF refried beans
7.Cottage cheese/peanut butter

**obviously these are my planned meals for the evening***

Totals
Calories: 1938
Net Carbs: 149
Fiber: 36
Protein: 199
Fat: 45

wow rubes, Im impressed. I would probably faint half way through your workout lol. I have a lot of work to do to get used to workouts like those.

Good job!

**rubes00** · 08-09-2008, 03:44 PM

Well I didn't get much sleep this morning. Got off at 6am, went to bed around 6:30 and slept untill 11am I was really unmotivated to go to they gym today too! I ate my breakfast and then downed some coffee, waited for it to hit me and I finally mustered up the energy
I ended up having a great shoulder workout, but didn't do much cardio. I gotta work again tonight 6pm to 6am but it's my Friday! Yay for Fridays!

Here's todays stuff.

August 9th,2008

SHOULDERS

DB Overhead Press
1x20x10lbs (warm up)
2x15x15lbs/hand
2x12x15/hand
**superset w/BB Overhead Press**
2x12x30
2x10x30
(these were burning!!)

DB Lat Raises
4x15x12lbs(added dropset here on the last set with 12 reps of 8lbs)
**superset w/Weighted Decline Crunches**
4x25x10lbs

Cable Upright Rows
1x18x40lbs
1x15x55lbs
2x12x60lbs
**superset w/Machine Rear Delt Flys
4x15x25lbs

Time: 37 min
Cals:203
Max HR: 163
Avg HR: 120

CARDIO
Stepmill on constant level 7

Time: 15 min
Cals: 150
Max HR: 173
Avg HR: 161

NUTRITION
1.Eggbeaters/cream of wheat/splenda brown sugar
2.PWO shake/gatorade/Xtend
3.Turkey burger/red potato/low carb bread
4.Protein pancakes
5.Chicken/FF refried beans/avocado
6.Cottage cheese/peanut butter

**obviously these are my planned meals for the evening***

Totals
Calories: 1710
Net Carbs: 135
Fiber: 23
Protein: 178
Fat: 37

Going six days strong on the diet w/o any cheats at all!!!

**rubes00** · 08-09-2008, 03:45 PM

Originally Posted by Fabiola69x

wow rubes, Im impressed. I would probably faint half way through your workout lol. I have a lot of work to do to get used to workouts like those.

Good job!

LOL... Thanks! I'm sure you'd do fine

**zigzag71** · 08-09-2008, 03:58 PM

Hey there - great shoulder workout and nice job with the nutrition!
I would definitely need a kick in the butt to get moving after only 4.5 hours sleep!

**rubes00** · 08-09-2008, 11:19 PM

Originally Posted by zigzag71

Hey there - great shoulder workout and nice job with the nutrition!
I would definitely need a kick in the butt to get moving after only 4.5 hours sleep!

Ya I get used to the sleep thing. I get plenty on my four days off so it kinda evens out! Oh and there's some cinnamon rolls right next to me right now calling my name

**rubes00** · 08-10-2008, 02:59 PM

Well I made it through my four work days w/o any cheats!!!I'm soo proud of myself. I think this journal really helped me. I didn't wanna have to admit today that I caved in and had one of those cinnamon rolls... even though everyone was eating them and practically trying to force them down my throat. Why do they try to sabotage me?? LOL

Today was my off day from the gym but I did do some cardio just now. I'm soo in the zone to lean out. I don't even wanna cheat!

Unfortunately I'm going camping for a few days so I'll be out of my routine. It will be fun though! I need some sun anyhow I packed a lot of my foods that I normally eat... protein powder, turkey burgers, red potatos, protein pancakes, cottage cheese, peanut butter. Hopefully I'll be able to stay on track for the most part.... I do think I'll have a smore though! Who can go camping w/o having a smore! I'll be back Tuesday to update!

Hope everyone had a wonderful weekend!

August 10th,2008

CARDIO
Elliptical

Time: 42 min
Cals: 424
Max HR: 184
Avg HR: 163

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