RE: Shera' s Journal
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RE: Shera' s Journal - 9/26/2003 8:20:11 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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quote:
Updates? I was kinda disappointed the thread ended here lol. I was having fun reading it.
Oooops!! Sorry, didn't mean to 'skip' out on ya there zerocygnal, lol!
Well, let's see now, what have I been up to?
This past wek, I've given myself a week off from the gym due to feeling fatigued and drained...mostly due to stressful situations around me. thought it was best to get the rest in BEFORE my body demanded it, like getting sick or something. It's doing me good, and I'll be back in my iron romper room by Sunday.
Aside form that I have been dropping the weight by doing pyramiding (at least I think that's what it's called ) when you start with a heavy weight and decrease with each set, while increasing reps...anyways, that's what I've been doing and adding a twist with the last set by holding the contraction for a count of 4 seconds....talk about a real burn...especially when doing triceps, and lats I find.
I've incorporated more squats into my leg routine, well just another squat routine aside form my usual plie squats...I'm using a squatting machine for this, for now also in place of the leg press. I'm increasing weight in my SLDL's as well. I've incorporated some adduction abduction movements into leg routine as well. This all is in hopes of increasing strength and stability around my knee...not to mention hitting the muscles form different angles.....I will write out my workouts again when I get back in the gym so you all can see exactly what it is I'm up to.
As for diet, well I think I'm getting better at it (except today, was busy at work and only had3 meals today) I hate when that happens
I'm basically trying to model mine something like kjac3585's diet where one meal is protien w/carbs and the next is just protein, and then w carbs and then without and so on....seems easier to plan out a day's worth of meals in this concept.....like I said though, I've gained some muscle and lost some fat....I'm gonna book me b.f test for next Friday morning to find out the dope on that...I have callipers, but I can only do a 3 site test and would prefer a 7-9 site reading
Hey fossils maybe you could bring over the that bopttle of bacardi and.....oh never mind!
(in reply to zerocygnal)
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RE: Shera' s Journal - 9/26/2003 8:37:30 PM
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fossils
Posts: 136
Joined: 7/22/2003
From: Upstate,NY
Status: offline
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Starts his never ending cardio to canada....with bacardi and cola.
_____________________________
Eat Make Love
Train Make Protein
Sleep Make Muscle
Repeat.........
(in reply to Shera)
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RE: Shera' s Journal - 9/27/2003 2:47:52 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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quote:
The idea of alternating protein then protein/carb meals. What is the benefit of that? It sounds interesting, although difficult to find "no carb" meals.
You know, that's a very good question. I would think that the low/no carb meals would help to stay in a fat burning mode...I used to have a banana with my protein shake in between breakfast and lunch. Leslie and Marc informed me that perhaps this wasn't such a great idea. I've been eatingbananas every day since I was a kid! I was reading, n the nutrition section, a post by 'jac3585' and he listed his diet for the day....Leslie seemed tobe quite impressed by the way it was laid out...protien w/carbs and then none and so on...got me to thinking that if it's working for him, why not give it a try? All it meant for me was to exclude the banana with my protein shake...and for meal number 4 and sometimes 6 is a matter of cottage cheese or eggwhites, sometimes a low carb protein bar.
I've found from doing this, that I have been able to SEE more definition than before....I don't have any scientific explanation, except to say that it is working by experimentation. Of course, if one was on a clean bulk, then you'd need the carbs probably at every sitting...but I get enough to fuel me..
(in reply to zerocygnal)
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RE: Shera' s Journal - 9/27/2003 2:51:12 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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LMAO!! Don't forget your glutamine 
(in reply to fossils)
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RE: Shera' s Journal - 9/30/2003 7:15:44 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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Whew!!! Back in my iron romper room....YaY!!!
Yesterday was chest and triceps day
flat bench press 3x8 @20lb db(holding for a count of 4 at top of movement)
incline press 4x10 @ 45lb bar (holding for a count of 4 at top of movement)
flat flyes 4x8 @20lbs (holding for a count of 4 at top of movement)
pullovers 3x10 @ 30lbs
v-grip pulldowns 4x8 @45lbs (hold for 4)
kickbacks 4x10@15lbs
skull crushers 4x12 @ 30lbs (hold for 4)
seated dips with 35lb plate in lap 3x10, 1 till failure (15)
Today was back and bi's
seated rows 3x8 to warmup
seated rows wide grip 4x8 @70lbs
Lat pulldowns 1x12(60lbs)3x8(80lbs) hold for 4
One arm rows 1x8(25lbs)2x10(20lbs)1x12(15lbs)
b.b curls 4x8 (40lbs)
one arm cable curls 4x8(20lbs)
one arm preacher curls 2x8(20lbs) 1x10(15lbs)
cardio: runnng 4.6mph for 25mins
meals:
breakfast: 6 eggwhites, 1c dooked oatmeal w/tbsp natty p.b and sugar free syrup
Meal 2: protein shake
Meal 3: 1 can of tuna mixed with 2tbsp of salsa, and one sweet potatoe, 1 small peach
Meal 4: PWO shake
Meal 5: rainbow trout fillet, baked sweet potatoe, cabbage and cauliflower
(wasn't hungry for 6th meal)
Supplements: multivitamin, 2grms of samon oil one in morning and one at night
(in reply to Shera)
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RE: Shera' s Journal - 9/30/2003 7:28:32 PM
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zerocygnal
Posts: 187
Joined: 6/29/2003
Status: offline
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That looks great Shera. More than I did for sure....
How do you eat that many egg whites in the morning? I can barely stand the 3 I have setup for mine. 3 egg whites, 1 cup oats, and 1 can of tuna is near impossible for me to finish. Especially since I hate eating in the morning. Do you scramble them?
_____________________________
Pain is weakness leaving the body.
(in reply to Shera)
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RE: Shera' s Journal - 10/1/2003 6:33:44 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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quote:
Seriously.. if you do compete and start winning and getting sponsors.. that would be awesome. And if not, you are well on your way to one heck of a goal. I'm almost thinking I should follow your eating plan
You know, competing has been on my mind....don't know when or even if, but I do entertain the thought....not a fitness competiton, but maybe a figure contest or a b.b lightweight class.....overall my true goal is to look just as good as the competitors by the time I turn 40, I'm already 36...wouldn't that be cool? Folks already say that I look younger that my age so that's cool! But at least then, I'd have the choice of competing or not, knowing that I could because I'd be in shape for it.
I just wish that the folks here at my gym were as encouraging as you guys are...they are such competitive chauvenists at my gym. We'll see, my membership expires in Feb, and maybe then I'll move on to a better gym..
(in reply to Marc David)
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RE: Shera' s Journal - 10/1/2003 6:43:59 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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quote:
How do you eat that many egg whites in the morning? I can barely stand the 3 I have setup for mine. 3 egg whites, 1 cup oats, and 1 can of tuna is near impossible for me to finish. Especially since I hate eating in the morning. Do you scramble them?
I built up to it gradually. I started off eating 1 whole egg and 2 egg whites and increased form there. 6 is tough, but with alot of pepper on them they go down, lol. I used to NEVER eat breakfast before getting into b.bing. that had to be the toughest part was learning to eat MORE!! Once upon a time I had disordered eating habits and was luckiy if I ate 2xday...I of course dealt with that (making a long story short) and marvel over how much I do eat now...it WoW's me every time...my mom too....she just loves to watch me eat.
The eggs, I usually do scramble them, and sometimes I will boil them....my fave is Sunday morning's 6 eggwhite non-fat cheese omelette
As for the tuna...salsa is wonderful with tuna...very refreshing...if not I'll throw it in a salad, I don't even notice it....I've always eaten a whole can of tuna...even when I was a kid....1/2 can was never enough! But then again I love to eat!!
(in reply to zerocygnal)
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RE: Shera' s Journal - 10/15/2003 6:37:21 AM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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Survived the long week-end ( Canadian thanksgiving.....yummm....t-u-r-k-e-y) training has been scattered over the past week, as I've been on holidays....diet over the long week-end sort of sucked...mostly because I didn't get all of meals in, but did get my cals in, if ya know what I mean!
Yesterday was back and bi's day and I sort of changed things up a bit.....
Seated T-bar rows: 10,8,6,10
Lat pulldowns: 10,8,6,10
Bent over B.b rows: 10,8,8,8
back extension: 12,9,9,12
E-Zbar curls: 6,8,8,8
Suppinating curls: 4x8
Hammerbar curls: 4x8
**It was a good bicep workout.........it was the first time using the hammerbar for my hammer curls and I really liked how that felt.
I won't post yesterday's diet because I wasn't able to get in all of my meals....for that reason no cardio was done either, to preserve muscle mass.
(in reply to Shera)
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RE: Shera' s Journal-The CLEANUP!! - 12/9/2003 6:52:36 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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Ahaha!! And so it begins...my steele determination to get this cleaned up and on track and keep it that way through the holidays..
I'm telling myself that I was basically on a 'dirty bulk', and really can 'gain' good from it. I know, I know Oreos are not the best bodybuilding food, lol! It is truly amazing how easly one can slip OUT of good eating/training habits when life starts going on way too quickly around us (me). It is however equally amazing how EASY it feels to pull it all together and get back on track!! Thank goodness for small wonders!
For tidying up the diet, it's not going to be too difficult. I was still eating 5-6x a day, but one of those meals may have been a hot dog and icecream (he he he), or carrot cake for dessert...seems for whatever reason, I got off on this real sweet kick....my weaknesses are usually salty crunchy, like chips or popcorn.....maybe my carbs weren't high enough...nah....I think it's what the body craves when stress levels are really high...the sugar compensates for something, hence the term "comfort food" It reacts with the brains chemistry. Anyhoo, I digress.
All it is taking for me to tidy up my meals is to remove the sweet treats. I have invested in peppermint tea, and if I really want a sweet after a meal, I will allow myslef a peppermint tea sweetened with Splenda.
Diet is going to be pretty much as it was, before my little fall off the wagon. It was working well b4 , so todays are as follows:
Meal 1: 1 cup of oatmeal sweetened with sugar free syrup 5 eggwhites, 1 whole egg, 2cups of water, 1 cup Earl Grey green tea.
Meal 2: Low carb protein shake (30g protein)
Meal 3: 5 slices of extra lean kolbassa (I know, it's not the best but I love the stuff once in a while), 4ounces skim milk fat free cheese, cauliflower and yams (1/3cup each)
Meal 4: pre-workout snack.....1tbsp of natty peanut butter, one green apple and 1 granola bar ( it was leg day)
Meal 5: post-workout dinner.....boneless skinless chicken breast cut up, mixed with green onion and low fat mayo for a sandwich on wholewheat wholegrain bread...lettuce and cucumber topped as well
Meal 6: Low carb protein shake..
I know, I probably shouldn't have had the bread in the evening as such, but I really didn't feel like making a salad or cooking 
Will post yesterdays and todays work-outs tomorrow as it is a rest day!
(in reply to Shera)
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RE: Shera' s Journal-The CLEANUP!! - 12/13/2003 8:27:10 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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I've decided to use my slip and the holiday season as a bulking time and will go on a serious cut end of January or early Feb....gonna try and make the most of growing muscle...not really looking to pack on a whole lot...just want to see my bicep grow another 1/2 inch and more development in my quads/hams......I think if I were to cut now, I wouldn't be satisfied with my quads...They are coming along, mass-wise....contemplating, dropping the weight and increasing the reps for leg work to see if I can bring out anymore definition....fine tune a little, and go from there...as for upper body, I'm increasing my wieghts and decreasing rep ranges to add some size in shoulders and bi's....back I'm doing a combination of rep ranges....Very pleased with my back development thus far.
So workouts have been like this:
Day 1: Shoulders--- Seated military press 3x8
Upright rows SS w/ Lateral raise (drop sets)2x8, 2x8
Rear Laterals 3x8 drop set 1x10
Abs----Decline crunches 1x30, 2x20 (weighted)
Roman chair crunches 3x15
Double crunches3x30
Cardio: Treadmill 30 mins...walk/run 3.7mph-4.8mph
Day 2: Legs--- Plie squats to warm up 4x10
Hack squats 4x10
Leg curl 1x6,1x8, 2x10
Leg ext 1x6,1x8, 2x10
Abduct/adduct 4x10
Kickback 4x10
Seated calf 4x12
Standing calf 4x12
Day 3: Back and Bi's---- Wide grip rows 1x6 3x8
Lat pulldowns 2x6, 2x8
Assisted pullups 4x8
Bentover rows 1x10,3x8
Biceps--- Barbell curls (1 up 2 down) 4x8, and hold for 4
Incline curls to seated curls (adjust bench according for each set) 4x8 and hold for 4 at top of movement.
Seated hammer curls 4x12
Cardio: 30 mins elliptical trainer set to manual
****Chest and Triceps, Day 4 will be on Sunday****
(in reply to Marc David)
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RE: Shera' s Journal-The CLEANUP!! - 12/28/2003 7:04:04 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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Mmmmm....sublime is the word I'll use for the feeling of going back into the gym after the feasting of Christmas!
Well, I've done my fair share of gorging myself this year...you'd think it was some sort of contest to see just how much food I could fit in me...seems as though I can eat ALOT!
My diet went straight off the rails...I wasn't even eating 5-6 meals, luckily it wasn't for any great length of time, but still.
Triceps and Chest
Flat bench db press ss w/ Arnold presses (?..starting w/palms facing one another and ending with palms facing away) 1x8 ss 1x15,1x8ss 1x10,1x6 ss 1x8
Incline flyes: 2x8, 1x12
Incline bb presses: 3x10
High pulley crossovers: 2x8,1x4,1x12
triceps pulldowns with bar: 3x8
triceps kickbacks: 3x12
weighted dips (feet raised on bench): 35lb plate on lap: 3x8
20 mins cardio...treadmill varying inclines and speeds
Today's food:
Meal 1: 1c oatmeal with 2tbsp of unsweetend applesauce, 6 eggwhites, 2cups Earl Grey green tea, Splenda for sweetner.
Meal 2: 2 bowls of homemade turkey rice soup, q1 pc of whole wheat flat bread
Meal 3: Protein shake, apple w/natty p.b (1tbsp)
Meal 4: Mixed salad greens with 1.5c turkey, olive oil and vinegar for dressing, cup fo peppermint tea for dessert.
Meal 5: 1/c cottage cheese, 1 peach (canned)
It's a little difficult to be eating this often especially while carrying this perpetual feeling of indigestion ( not sure if it's a bug I picked up, or my nerves of simply the aftershock of being such an oinker)
Nonetheless, it feels great to be getting back into my routine again!!
(in reply to Shera)
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RE: Shera' s Journal-The CLEANUP!! - 12/30/2003 6:51:13 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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Yesterdays workout was better than the day before......so that's all we can ask of ourselves...that each day be better than the last.
I did back and bi's yesterday, went like this...
close grip seated rows: 1x6 1x8 1x10 1x6
machine assisted pull-ups: 1x10, 1x8, 1x6, 1x10
Bent over bb rows: 1x10, 1x8, 1x6, 1x10
Straight arm pulldowns: 4x10
one arm rows: 3x8, 1x12
Incline d.b curls:3x8
e-z bar cable curls:3x8
d.b preacher curls:3x6-8
Cardio 25 mins elliptical
__________________________________________________________-
Today was going to be leg day, Buuuuuuuuut, I was to fatigued from having had a busy workday on my feet all day. I opted to to do some cardio instead, rest up tomorrow ( I don't really party, so not worried there), and go in to the gym New Years Day refreshed for a killer leg workout, and go in Friday morning to finish off with shoulders, or I may combine the 2 workoust..we'll see how I feel.
As for today's cardio...I did push forward there...I finally pushed myself to run at 5mph ( I held it for a steady 5 mins....now I can work to increase that timeframe....Ideally, I'd like to see my 5'2" frame get up to 6mph, but slow and steady wins the race....today's was more interval type running, some at 4.6mph, some at 4.8mph and surprised myself that Icould even hold the 6 for even 5 mins....woo!
(in reply to Shera)
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RE: Shera' s Journal-The CLEANUP!! - 1/17/2004 4:46:24 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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Just a quick update on the clean-up...things are 'looking' good...I am seeing the cuts again. Whew! Just taking things day by day...this past week has been sporadic due to our whacky temps (arctic lows) -45C with the windchill factor, and then the heater in my car broke so that took up 2 more days this week that I couldn't get to the gym...oh well, did light maintenance workouts here at home...nothing noteworthy though.
I did increase my on my lifts last week...so thrilled about that, and my diet is back in order again! Yay!! I love to see the holidays come, but I'm even happier to see them go.
I'm contemplating taking a seminar put on by the WNSO (World Natural Sports Organization) in February for Bodybuilding/Figure comps.....I'm curious and it's only a day thing....hmmm, Shera's looking ahead into the BIGGER picture!
(in reply to Marc David)
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RE: Shera' s Journal - 
I've got to try that one.. especially on a freezing day.. thanks.
