NotTooLate's *Goin' for a 2 Pak* lol

[NotTooLate]

Ok, I feel like an idiot and I'm not entertaining like SOME people on here! But I'm going to start this journal because I need help to get a 2 pack by summer. A 6 pack is way out of my reach lol Since I have lame underdeveloped abs due to years of neglect and not enough sex haha I'm going to need some help developing some muscle there. Here is what I'm doing now which I'm pretty happy with but I am willing to change or add to the ab work anything that will help. Keep in mind that I can barely do the ab work using my own weight so don't suggest using 100 pound weight crunches

Day 1 starting with bench press

Chest
Bench press 1X10@40 lbs, 1X10@50 lbs
Flat dumbbell presses 1X10@15, 2X10@17.5 lbs ea. side
Incline dumbbell presses 3X10@17.5 lbs ea. side

Shoulders
Barbell hang clean - military press combo 1X10@40
Barbell hang clean 1X10@50
Upright barbell rows 3X10@40 lbs
Seated dumbbell presses 3X8@15 lbs ea. side

Triceps
Triceps dips 3X10
Cable pull-downs 3X10@60 lbs
Triceps kickbacks 3X10@17.5 lbs ea. side

Abs
Incline board crunches 40 reps
High pulley crunches 2X50@100 lbs
Torso raises 40 reps

Day 2 rest

Day 3 starting w/BB squat

Legs
Barbell squats 3X10@50 lbs
Leg press 2X15@120 lbs, 1X15@140 lbs
(This week I also tried the suggestion that Fiend made to Ironic to do 100 reps on the leg press machine I did 100 reps @ 100 pounds. Then I did my regular routine on the leg press)
Seated leg curls 3X10@80 lbs
Seated leg extensions 3X10@70 lbs

Buttocks
Machine standing leg extensions 3X10@160 lbs ea. side
Cable kick-backs 2X25@50 lbs ea. side

Abs
Incline board crunches 50 reps
High pulley crunches 2X50@100 lbs
Torso raises 40 reps

Day 4 rest

Day 5 starting w/deadlifts

Back
Deadlifts 1X10@80 lbs, 1X8@90 lbs, 1X6@100 lbs
Bent barbell rows 2X10@55 lbs, 1X8@60 lbs
One arm dumbbell rows 3X10@25 lbs each side
Lat pull-downs 3X10@50 lbs, 1X10@62.5 lbs
Bench torso extensions 25 reps

Biceps
Barbell curls 1X10@35 lbs, 1X10@40 lbs, 1X7@50 lbs
Concentration curls 3X10@17.5 lbs ea. side
Curls 1X10@20 lbs, 1X5@20 lbs, 1X3@22.5 lbs ea. side
Hammer curls 3X10@17.5 lbs ea. side

Abs
Incline board crunches 40 reps
High pulley crunches 2X50@100 lbs
Torso raises 40 reps

Day 6 rest

Day 7 cardio: 1 hour treadmill and/or skipping rope

I think I'm going to have to increase cardio a bit but I don't want to burn any hard earned muscle. I need to add some ab exercises. Any suggestions would be helpful.

[IronIc]

Hi Melanie! Welcome to the jungle ... I mean the OV35 Journals section

GJ on the 100-rep leg presses. Aren't those da bomb?

How often do you do cardio? I just go 4x weekly 20-30 minutes. As long as my diet is spot on that is all I need. There's others who do alot more. But IMO diet is more important than alot of cardio

I'm so glad you're here!

[Tifflex]

Welcome Not too late and good luck with your 2-pack.

I think you're doing enough ab work. Remember your abs/core get work from heavy squatting and deads. You're well on your way!

Also, abs are made in the kitchen so don't forget about nutrition.

[Hibiscus09]

[QUOTE=NotTooLate;113513241]Ok, I feel like an idiot and I'm not entertaining like SOME people on here! But I'm going to start this journal because I need help to get a 2 pack by summer. A 6 pack is way out of my reach lol Since I have lame underdeveloped abs due to years of neglect and not enough sex haha I'm going to need some help developing some muscle there. Here is what I'm doing now which I'm pretty happy with but I am willing to change or add to the ab work anything that will help. Keep in mind that I can barely do the ab work using my own weight so don't suggest using 100 pound weight crunches

[quote]

You need to add lots of sex into your list of exercises!

I agree with Tiffany. A lot of getting your abs to show has to do with nutrition and having your body fat low enough for them to show. I know mine don't even think about showing until I'm at least 15% body fat (but that varies with people). Right now my body fat is at around 18% and there is nary an ab to be found.

I'm glad you've started a journal! It helps to receive encouragement along the way.

[joed]

Welcome to the journals. Mind if I tag along for the ride?

[ntrllftr]

"I did 100 reps @ 100 pounds"

Wow That must have been a real burn out. JEEEZZZZZ!

Hi Melanie! Welcome to the jungle ... I mean the OV35 Journals section

GJ on the 100-rep leg presses. Aren't those da bomb?

How often do you do cardio? I just go 4x weekly 20-30 minutes. As long as my diet is spot on that is all I need. There's others who do alot more. But IMO diet is more important than alot of cardio

I'm so glad you're here!

I agree you need cardio and a good diet to get the abs to show.
You can do all the crunches in the world and never see your abs without the combo.

[batteryrequired]

Ok, I feel like an idiot and I'm not entertaining like SOME people on here! But I'm going to start this journal because I need help to get a 2 pack by summer. A 6 pack is way out of my reach lol Since I have lame underdeveloped abs due to years of neglect and not enough sex haha I'm going to need some help developing some muscle there. Here is what I'm doing now which I'm pretty happy with but I am willing to change or add to the ab work anything that will help..

Oh you will get waaaay to many offers to help with part of this....lmao.

Stick to the plan and a 6 pack is not that unrealistic at all. Good luck!

[NotTooLate]

Hi Melanie! Welcome to the jungle ... I mean the OV35 Journals section
GJ on the 100-rep leg presses. Aren't those da bomb?
How often do you do cardio? I just go 4x weekly 20-30 minutes. As long as my diet is spot on that is all I need. There's others who do alot more. But IMO diet is more important than alot of cardio
I'm so glad you're here!

Thanks Penny
The leg presses were ok while I was doing them and even afterwards but the next day my butt was sore lol They should call them butt presses haha
I used to do a lot of cardio and then I reduced it to one day a week for 60 minutes on recommendation of my professional bodybuilding friend that's giving me pointers. She said that I will burn muscle if I do more than 20 minutes 3 times a week but I think I have to do more for awhile to get rid of more of this fat. The thing is I feel so skinny after having been so fat that I'm afraid to lose more weight or I might not be able to find myself haha

Welcome Not too late and good luck with your 2-pack.
I think you're doing enough ab work. Remember your abs/core get work from heavy squatting and deads. You're well on your way!
Also, abs are made in the kitchen so don't forget about nutrition.

Thanks thinton. That's exactly what my BB helper told me.
I am pretty good on the nutrition so I'm not worried about that. If anything I don't eat enough.

You need to add lots of sex into your list of exercises!
I agree with Tiffany. A lot of getting your abs to show has to do with nutrition and having your body fat low enough for them to show. I know mine don't even think about showing until I'm at least 15% body fat (but that varies with people). Right now my body fat is at around 18% and there is nary an ab to be found.
I'm glad you've started a journal! It helps to receive encouragement along the way.

I wish I could add lots of sex! *pout*
According to the stupid military website my body fat is 25 % which has totally depressed me. It's going to take a lot of work to get down to 15%. I do think I need to pump up my abs though. Even with low body fat you have to have abs in order to see any

Welcome to the journals. Mind if I tag along for the ride?

Sure, bring a pillow and a blanket in case you fall asleep

"I did 100 reps @ 100 pounds"
Wow That must have been a real burn out. JEEEZZZZZ!
I agree you need cardio and a good diet to get the abs to show.
You can do all the crunches in the world and never see your abs without the combo.

Hi ntrllftr The leg press was ok, I just shouldn't have done my usual routine after the 100 lol

Oh you will get waaaay to many offers to help with part of this....lmao.
Stick to the plan and a 6 pack is not that unrealistic at all. Good luck!

Sure, you guys are all talk and no action!
Thanks for your support on the 6 pack. I'll be totally happy if I can get a 2 pac.....oh wait, isn't that a rapper? lol

[NotTooLate]

Today was back day and I totally missed the gym because a friend had a family crisis and I had to help her avert disaster. I would rather have gone to the gym!
Diet was rotten today too because of not sticking to the schedule and being out of my hood

coffee, multivitamins, amino acid complex, omega 3-6-9, vitamin C
baked samosa with spinach and potato
curried beef bun (this was not good but I had no other choice at the time)
salmon sauteed with onions in a fat free olive oil spray on whole wheat bread
raw oatmeal with raisins, dried banana and almonds in slim milk
fat free cocoa with a dab of honey in skim milk
banana
fat free vanilla yogurt with a few small frozen fresh blueberries

[ArchAngel'73]

on recommendation of my professional bodybuilding friend that's giving me pointers.
She said that I will burn muscle if I do more than 20 minutes 3 times a week but I think I have to do more for awhile to get rid of more of this fat. The thing is I feel so skinny after having been so fat that I'm afraid to lose more weight or I might not be able to find myself haha


I wish I could add lots of sex! *pout*

Out of curiosity, who's your friend?
IMHO, I think you are right. This whole business about cardio burning muscle started with the ectomorphs. If you have excess bodyfat, you can do more cardio until the excess is gone (up to a point of course), then you need to worry about burning muscle tissue.
Oops, welcome to the journals! I'm glad you started one!

I might be able to help out with that after the show in Vancouver.

[NotTooLate]

Out of curiosity, who's your friend?
IMHO, I think you are right. This whole business about cardio burning muscle started with the ectomorphs. If you have excess bodyfat, you can do more cardio until the excess is gone (up to a point of course), then you need to worry about burning muscle tissue.
Oops, welcome to the journals! I'm glad you started one!

I might be able to help out with that after the show in Vancouver.

Hi Fiend Did you see that I stole a look in Ironics journal and tried the 100 leg presses you challenged her with?
Justine Dohring is a national level bodybuilder and she helps me over the internet along with other female bodybuilders. The internet has given us the most advantageous opportunities of all time. She is quite serious about my not doing more cardio than that and I believe her, she knows what she is doing, but I might have to sacrifice some muscle for a few weeks to get thinner. I'll have to be very careful to work it out exactly.

About helping me out with a certain activity........well.........you better be careful for what you wish for lol

[ArchAngel'73]

Hi Fiend Did you see that I stole a look in Ironics journal and tried the 100 leg presses you challenged her with?
Justine Dohring is a national level bodybuilder and she helps me over the internet along with other female bodybuilders. The internet has given us the most advantageous opportunities of all time. She is quite serious about my not doing more cardio than that and I believe her, she knows what she is doing, but I might have to sacrifice some muscle for a few weeks to get thinner. I'll have to be very careful to work it out exactly.

About helping me out with a certain activity........well.........you better be careful for what you wish for lol

I sure did see it, wasn't sure where you got t from, but it did look familiar. lol As Penney and I discussed in her journal, it is also quite the mental challenge as well as physical. Kudo's to you!!!
I'll have to look her up when I'm at home. I never know how the computer mods at my work take that stuff. Congrats on meeting her! I too had the honour of being taught by some of the industries best at the time. Couldn't agree with you more about the i-net. Wouldn't be trying to compete if it wasn't around. The support and info are amazing!
I have a good reason to be up late, work. You?

I'd wish for a lot, but I'm at work.

[NotTooLate]

I have a good reason to be up late, work. You?

Night owl Going to bed now, it's 3:02 am. See ya tomorrow

[batteryrequired]

All talk eh? Well, you being clear up in Canada and me being in Indiana makes that one kinda tough anyways....lol.

I feel for ya missing gym time. If I get off schedule it used to just really throw me off. Now it doesn't bother me, I just pick up where I left off the next day. Had to get used to it with my daughters sports schedules anyways. Right now I have basketball with one and gymnastics with the other. Who needs cardio...lol

[IronIc]

Happy Saturday Melanie!

[NotTooLate]

All talk eh? Well, you being clear up in Canada and me being in Indiana makes that one kinda tough anyways....lol.

I feel for ya missing gym time. If I get off schedule it used to just really throw me off. Now it doesn't bother me, I just pick up where I left off the next day. Had to get used to it with my daughters sports schedules anyways. Right now I have basketball with one and gymnastics with the other. Who needs cardio...lol

Yes, I'm going today to do the back if I can get there before the gym closes. It closes early on weekends. I want to do some treadmill too. I am grateful that my kids are grown up, been through all the scheduling of youngsters and glad to be out on the other side. I've seen plenty of peewee hockey games

Happy Saturday Melanie!

Happy Saturday Penny I woke up about at noon lol. I haven't really started my day yet. I got to sleep late and then at 5 am my 18 yr old daughter was cooking and forgot she put a pot on the stove and let it get dry and she almost burned the house down. I was woken up with her screaming 'Mom, it's an emergency! Wake up!' lol There was no fire but the house was filled with black smoke and we could hardly breathe. The alarm was going off and I think it woke up all the neighbours. I finally got it shut off after about 15 minutes and then shortly after I heard firetrucks coming and my daughter said 'Oh no, I don't want to deal with them, you do it!' lol They didn't come to our house but I had to laugh at the way she tried to get out of that one haha
Going to get ready to get out of here now. Hope your having a great day

[IronIc]

Happy Saturday Penny I woke up about at noon lol. I haven't really started my day yet. I got to sleep late and then at 5 am my 18 yr old daughter was cooking and forgot she put a pot on the stove and let it get dry and she almost burned the house down. I was woken up with her screaming 'Mom, it's an emergency! Wake up!' lol There was no fire but the house was filled with black smoke and we could hardly breathe. The alarm was going off and I think it woke up all the neighbours. I finally got it shut off after about 15 minutes and then shortly after I heard firetrucks coming and my daughter said 'Oh no, I don't want to deal with them, you do it!' lol They didn't come to our house but I had to laugh at the way she tried to get out of that one haha
Going to get ready to get out of here now. Hope your having a great day

Hahaha too funny! My daughter used to do that kind of stuff, too.

Come to think of it, I used to leave coffee pots running all day Fortunately no fires got started from it!

Kids always try to get out of their own messes! Haha!

[NotTooLate]

Did back day today because I missed it yesterday

Back
Deadlifts 1X10@80 lbs, 1X10@90 lbs, 1X6@100 lbs 1X2@110 lbs
Bent barbell rows 2X10@55 lbs, 1X10@60 lbs
One arm dumbbell rows 3X10@25 lbs each side
Lat pull-downs 3X10@62.5 lbs (wide, mid, narrow grip)
Bench torso extensions 25 reps

Biceps
Barbell curls 2X10@40 lbs, 1X7@50 lbs
Concentration curls 3X10@17.5 lbs ea. side
Curls 1X5@20 lbs
Hammer curls 3X10@17.5 lbs ea. side

Abs
High pulley crunches 2X50@100 lbs
Incline board crunches 40 reps

I increased the deadlift from 1X8@90 to 1X10@90 before I did the 100 pounds and then I tried to see if I could go any higher on the weight and I only got 2 reps at 110 pounds and my knees were unstable so I'm going to stay at 100 pounds for awhile.

Increased the bent BB rows from 1X8@60 to 1X10@60

Increased the lat pulldowns from the previous 3X10@50/1X10@62.5 to 3X10@62.5

Dropped the 35 pounds on the BB curls and did 2X10@40 then 1X7@50

Usual on the hammer curls

Didn't do well on the curls today. I was so tired from increasing the other exercises that I only got 1X5@20 lbs. I will do some later tonight at home to make up for this.

Didn't do treadmill but I did 15 minutes of skipping rope after weights

Will post my meals for the day before I go to bed.

All in all not a bad day

[liftingbuddy1]

Nice job with the Deadlifts.

Mike

[NotTooLate]

Nice job with the Deadlifts.

Mike

Thank you dude

[NotTooLate]

Yesterdays food is following. I'm going to eat a bit less because I'm never hungry and I'm eating just because it's time. I don't like that.

coffee w/skim milk
multivitamins
Omega 3-6-9
Vitamin C

fat free cottage cheese w/ 2tbsps red bell pepper

pre-workout protein shake

post workout whey protein mixed in skim milk

skinless boneless chicken breast sauteed in ff spray
fat free cottage cheese w/1 tbsp each of green onions, onions, garlic, and red bell pepper

banana

sweet potato w/fat free sour cream

fat free yogurt w/fresh frozen blueberries


Today is a rest day but I might go run on the treadmill. Will see how I feel later.

[HoosierHardGain]

Looks like you're off to a great start...best of luck!

[IronIc]

Nice job on the workout and eats, Melanie. Congrats on the 110 lb deads!

[NotTooLate]

Looks like you're off to a great start...best of luck!

Thank you for the good wishes and for the rep points!

Nice job on the workout and eats, Melanie. Congrats on the 110 lb deads!

Thanks. I just thought it was time to see if I could lift more but I'm going to stick with the 100 pounds on the deads. My arms are strong but my knees were buckling. Not good.
I'll stop over in your journal later today. I'm just on my way out.

[IronIc]

Thanks. I just thought it was time to see if I could lift more but I'm going to stick with the 100 pounds on the deads. My arms are strong but my knees were buckling. Not good.
I'll stop over in your journal later today. I'm just on my way out.

You are definitely being smart by making haste slowly on the deads. I get impatient and want to increase the weight quickly - but then I remind myself that I have a strong and non-injured back ... and want to keep it that way!

I'm up to 1 set of 12 SLDLs @ 105 lbs. I split that set into 2 6-rep sets to protect my back

If your knees are buckling you may wish to do more knee-strengthening exercises. Do you squat? Leg extensions are also good - when I had knee pain after squatting last year a couple of people suggested doing light leg extensions as a warm up. It worked like a charm!

[bodyhard]

Good luck on all your goals! Wishing you much success

[NotTooLate]

Good luck on all your goals! Wishing you much success

Thanks BH *hug*

You are definitely being smart by making haste slowly on the deads. I get impatient and want to increase the weight quickly - but then I remind myself that I have a strong and non-injured back ... and want to keep it that way!

I'm up to 1 set of 12 SLDLs @ 105 lbs. I split that set into 2 6-rep sets to protect my back

If your knees are buckling you may wish to do more knee-strengthening exercises. Do you squat? Leg extensions are also good - when I had knee pain after squatting last year a couple of people suggested doing light leg extensions as a warm up. It worked like a charm!

I do a ton of leg exercises. 1 day is devoted to that alone and then I jog and skip rope too which are also leg exercises. See my first post above, my whole routine is posted there.

Good job on the deads Penny

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

Today I went to the gym and jogged 2 miles then alternated jogging and speed walking for another two miles.

Nutrition for today

coffee w/skim milk
multivitamins
Omega 3-6-9
Vitamin C
Fatty Acid complex

homemade muesli (raw oatmeal, almonds, raisins, dried bananas) w/skim milk

canned salmon mixed with fat free cottage cheese w/ 1 tbsp each of green onion and red bell pepper

baked sweet potatoe with fat free sour cream

fat free chocolate powder mixed with skim milk and 1 tsp honey

That's it, can't eat any more today. I am still not hungry and I barely ate.

[IronIc]

I do a ton of leg exercises. 1 day is devoted to that alone and then I jog and skip rope too which are also leg exercises. See my first post above, my whole routine is posted there.

I see my ADD has kicked in again! LOL!

You're doing everything possible to increase leg strength.

Today I went to the gym and jogged 2 miles then alternated jogging and speed walking for another two miles.

Nutrition for today

coffee w/skim milk
multivitamins
Omega 3-6-9
Vitamin C
Fatty Acid complex

homemade muesli (raw oatmeal, almonds, raisins, dried bananas) w/skim milk

canned salmon mixed with fat free cottage cheese w/ 1 tbsp each of green onion and red bell pepper

baked sweet potatoe with fat free sour cream

fat free chocolate powder mixed with skim milk and 1 tsp honey

That's it, can't eat any more today. I am still not hungry and I barely ate.

How many cals are you shooting for Melanie? Your meals are very clean, but look very low in cals (and very low in fat)

[NotTooLate]

Chest
Bench press 2X10@40 lbs, 1X10@50 lbs (prior 1X10@40 lbs, 1X10@50 lbs)
Flat dumbbell presses 3X10@17.5 lbs ea. side (prior 1X10@15, 2X10@17.5 lbs ea. side)
Incline dumbbell presses 3X10@17.5 lbs ea. side

Shoulders
Barbell hang clean - military press combo 2X10@40 (prior1X10@40)
Barbell hang clean 3X10@50 (prior 1X10@50)
Upright barbell rows 3X10@40 lbs
Seated dumbbell presses 3X8@15 lbs ea. side

Triceps
Triceps dips 3X10
Cable pull-downs 3X10@60 lbs
Triceps kickbacks 3X10@17.5 lbs ea. side

Abs
Incline board crunches 45 reps
High pulley crunches 2X50@100 lbs


Nutrition so far

coffee w/skim
multivitamin
Omega 3-6-9
vitamin C
fatty acid complex

souvlaki wrap (chicken breast baked, cucumber, tomatoes on ww wrap)

post workout whey protein in skim milk

skinless boneless chicken breast sauteed in fat free spray w freshly squeezed lemon juice and 1 tsp honey
bunch of fresh string green beans w/lemon

small sandwich made with 1/2 ww wrap, few slices of corned beef, 2 tbsp sweet potatoe mashed

fat free lemon yogurt with 1 tbsp fresh whole almonds thrown in

[NotTooLate]

I see my ADD has kicked in again! LOL!

You're doing everything possible to increase leg strength.


How many cals are you shooting for Melanie? Your meals are very clean, but look very low in cals (and very low in fat)

There is a lot of good fat in the salmon and almonds plus I take omega 3-6-9 which is fat too. I have been eating around 12-1300 cals day but I'm never hungry and the food feels like it's just sitting in a lump in my stomach so sometimes I just can't eat that much. Yesterday was a low calorie day for sure. I know some of you on here are always hungry. Not me.