BACKGROUND After years spent cycling, I began wt. Training 3 years ago to minimize bone loss … and I have been powerlifting for the last 15 months. Needless to say, I am hooked on the lifting! On the side, I work at a gym teaching advanced spinning, and occasionally women on weights classes and ab classes. I also broke a shoulder cycling 21/2 years ago and therefore have shoulder limitations.
GOALS I am looking for strength gains and endurance for the wos. Also, my current goal is to add to my LBM while keeping fat gains to a minimum. I would like to add #2-3 over the next 6 weeks.
LIFTING/CARDIO SCHEDULE Monday: I hour spinning and additional shoulder/bi work Tuesday: 90 minute fullbody session Wednesday: off Thursday: 1 hour spinning Friday: 90 minute fullbody session Saturday: off Sunday: 90 minutes fullbody session Lifting routines are designed by Emma-Leigh, and therefore out of respect for her, only max. numbers are listed on routines … not sets, reps, timing, or loading progression. Starting January 1, 2007 the emphasis will shift to building a V Taper. I am currently coming off of several cycles of max lifting … the next cycle will be submax. Until January 1, I will be doing fullbodies based on the powersquat, powerbench, and conventional dead with light loading progression.
NUTRITION I swing daily and weekly calories … ranges between 2200-2800.
Macros fall in around 40/40/20.
The foods I eat typically do not vary much and are as follows: Meal 1: 6 ounces chicken, 14 oz grapefruit, fish oil Meal 2: WPI, ½ ounce walnuts, 14 ounce grapefruit Meal 3: 6 ounces chicken, 28 ounces greenbeans, soy sauce or salsa Meal 4: grilled chicken ceasar salad with dressing, cheese and croutons Meal 5: cottage cheese or WPI with walnuts Snacks: advant EAS bars as needed on the go or walnuts/almonds Additional: myoplex lt. shake on Mondays between spinning and lifting and Xtend throughout workouts
CURRENT SUPPLEMENTS Daily: WPI, fish oil capsules, multivitamin, calcium, glucosamine, glutamine, Xtend
WATER INTAKE Daily: 1.5-2 gallons a day
CURRENT PICS Attached
Today will be the first weight day ... wish me luck!!!
8+ servings of fruits and vegetables in only 2 tsps of Greens. It's the best tasting, smallest serving of a Greens products that I've ever used. Order at www.fitwraps.net.
Simpy's Isatori Eat Smart Mini Log: http://forum.bodybuilding.com/showthread.php?t=153717991&pagenumber=
looks like you got yours then(damn customs )... looking forward to what you think of it.
Don't get set into one form, adapt it and build your own, and let it grow, be like water. Empty your mind, be formless, shapeless, like water. Now you put water in a cup, it becomes the cup; You put water into a bottle, it becomes the bottle; You put it in a teapot, it becomes the teapot. Water can flow or it can crash. Be water, my friend. - Bruce Lee
looks like you got yours then(damn customs )... looking forward to what you think of it.
I LOVED IT!!!!!!!
WEIGHT DAY CONVENTIAL DEADS: all working sets @ 205 LEG PRESS: working sets @ 500, then feet together, 3 x 20 @ 220
SS w/ CALF RAISES on the leg press @ 220 DB MILITARIES: #35 DBS HAMMER INCLINE: working sets @ 45 plates SS w/ CYBEX FLY #70 STRICT BB CURLS: #50 BB CABLE CRUNCHES: #130 3 x 15 ONE LEG HYPERS: 3 x 15 SS w/ WEIGHTED ROMAN CHAIR SITUPS #10 3 x 15
STRENGTH: no PBs but not max loading … workout was not overly strenuous ENERGY LEVELS: GREAT ENERGY THROUGHOUT, that did not wain ENDURANCE: I did not have fatigue at the usual thresholds PUMP: did not notice difference FOCUS and DRIVE: very alert SIDE EFFECTS: none TODAY’S NOTES: I debated on ½ scoop or one full one .. I went with the full. I mixed the scoop with 16 ounces of Chrystal Light … let it sit for a few and drank it on the way to the gym. It seems to dissolve well with some continued shaking while drinking. Taste was fine or masked by the Chrystal Light. I LOVED IT!!! As an endurance based athlete, I am always interested in products with staying power and the RAGNAROK had it! It lasted throughout the workout and left me energized beyond. So far, NO JITTERS, NO FLUSHING, NO BLOATING….. ^ 5s to Millenium Sports
TARA ... so glad to see you here!!!! *BIG SMILE*
Rune, it seems to be some GOOD STUFF!!!!
LOL Dora, I need all the help I can get!!
Hey Julia ... you'll need to try this .. when I can get you off of your supp phobias!!!!
HEYAS JENNY!! This is what I need to do to keep up with EMMA the EVIL GENIOUS!!!! LOL
Millenium ...THANKS .. I liked it a lot and I am looking forward to the 40 days!
Aw Mary, I am just trying to keep with you on your bulk!!
Leonidas300 HI!! OH NO ... you know THE CLOWN??????????????
THANKS Cfh1973 .. absolutely, NO disappointment here!!!
I was very pleased!!
THANKS Cervasa1977 ... GREAT TO SEE YOU HERE BIG GUY!!!
SC!!!!!! WHATEVER WERE THEY THINKING??? They must NOT have looked at the measurements!!!! This was a GREAT SUPP to try SC!!
Aw .. SIMPY .. I KNOW you'll be in here by Monday .. in the meantime, you can live vicariously thru ME!!!! NO, we DON'T need to comment on THAT!!!
*GASP*
THANKS NUC!!!!!!!!! I had to come up here to be with YOU!!! *WINK*
HI Srombado!! YOU are GOING to be even MORE of a BEAST on this!!!
BOOTY!!!!!!!!!!!!!!!!!!!!!!!!!!!!! HOW ARE YOU??
We need to catch up woman ... you are EVERYWHERE!!!
Thanks LC!!! DAY 1 went great ... and I am only looking for it to continue!
HI Spirit3530!!! You need to share some of the BACK muscle of yours with me!!!
TGIF ALL!!!!!!!!!!!!!!! I am heading out for the weekend ... be back on Monday!
You all behave yourselves now ... YEAH RIGHT ... well, at least, fake it good!
*perfer et obdura; dolor hic tibi proderit olim*
"The greatest rewards are always reserved for those who bring great value to themselves and the world around them as a result of whom and what they have become." - Jim Rohn
It's your call. DRIV.... E.
Reps for protein powder, puppies, or anyone who buys me a house.
Discounts & Deals - Sign Up!
{{BARBIE Does RAGNAROK!!!}}
Barbies on the RAG!
)... looking forward to what you think of it.
This was a GREAT SUPP to try SC!!
Bookmarks