RE: Shera' s Journal-The CLEANUP!!
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RE: Shera' s Journal-The CLEANUP!! - 1/18/2004 9:45:23 AM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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I'm toying with the idea....For now, just want to know what it takes, and possibly speak with a trainer on designing a training program for me....if I do compete, it'll most likely be in a figure competition. One of those things I feel I may want to do before I turn 40, or even for my 40th,lol!
Ya, haven't Leslie around in a while, where's she at these days?
(in reply to Marc David)
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RE: Shera' s Journal-The CLEANUP!! - 4/16/2004 10:00:08 AM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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Oh my, oh my has it EVER been along time since I posted....really, I didn't think it was that long ago (January?) Tho, I have popped in just to lurk a bit...but not too often, I must admit....
Workouts are going even better these days, I must say.....I finally got up the nerve to ditch my old gym, it was a community centre type of facillity. That was back in February. I now belong to a true bodybuilding gym....there are a small hand full of the cardio bunnies, and the majority of folk are hardcore...one of the trainers is a competitive female bodybuilder. She's given clients rsults....I'm saving funds to be able to hire her....nonetheless, I've put on some more mass, got rid of the holiday pudge and am really impressed with my physique thus far....of course alwyas striving for MORE!!
I've learnt that with my genetics that I am one of them 'hard gainer' types, and have only noticed big changes since I backed off of cardio, and allowed myself more cheats. Meaning I am less rigid with diet...I do maintain mostly a 40/30/30 macro breakdown though...my split I've just recently changed up to a 5 day split......
1)bi's and tri's
2)Quads, glutes, hammies (calves)
3)shoulders,abs(non resistant)
4) cardio/rest
5)back, forearms,abs(with resistance)
6)chest
7)rest
Not sure how it'll work out..just started using this split this week...my usual split was more like
1)quads, glutes, hams, calves
2)shoulders, abs(with resistance)
3)cardio(30 mins)
4)rest
5)back and bi's and cardio(20-25 mins)
6)chest and tri's
7)rest
I found that split was great for making gains and keeping b.f from getting out of control, but I also found that by the time I finished training back, my forearms were aching too much to properly fatigue biceps....I never felt any DOMS after doing bi's in this split...so my idea was to give bi's and tri's thier own day...I could go all out in all 4 now (back, bi's ,chest and tri's). That's the hypothesis, I'll have to wait and see what the results are....stay tuned...
As for supplements, I am taking...
Whey protein
5-10grams glutamine/day
udo's oil blend
multi vitamin
I had begun to experiment with creatine...I've never taken it before. the brand was ABBS Creaforce....I don't know....I decide to skip a loading phase, and started with a 5grm serving on day one...well the next day, I was feeling so strange very hard to describe....I again took it that night and the next day was a little better, but still not a great feeling...like totally not being comfortable in your own skin...maybe like an anxiety attack(???)...from there I decided that maybe 5grams is too much for me ( I hyper metabolise meds, so why not creatine?) I cut it down to 2.5 grams/day...well it was better for my tummy and no weird feelings that day, but again the next day, I was feeling bizarre all over agin...I decide then that maybe I don't do so well on the stuff and left it alone....I wonder if anyone has ever felt anything similar....I know that creatine isn't supposed to cause any side effects as such...is it just the brand maybe? the list of ingredients says 100% pure micronized creatine monohydrate and nuthin' else! I wonder if that's really true since there isn't a creapure logo on the container ( I know this should be in supplements section, but I just got to thinking about it is all....Marc, you may move this portion to supp's forum, if you wish..) Anyhoo, I'd be interested to hear what anyone else would have to say on the subject...
Otherwise...all is going well and traing is better than before for me...
(in reply to Marc David)
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RE: Shera' s Journal-The CLEANUP!! - 4/16/2004 10:40:16 AM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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Welcome Back!!!
Sounds like you've been making some great progress!!! Woot, look forward to hearing from you more!!!
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to Shera)
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RE: Shera' s Journal-The CLEANUP!! - 4/16/2004 3:59:52 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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Holy crap, Shera's back!
I was wondering where you'd gone... let us know how the new split works out for you...
_____________________________
-30-
In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
(in reply to pwolf66)
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RE: Shera' s Journal-The CLEANUP!! - 4/26/2004 7:06:07 PM
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Shera
Posts: 168
Joined: 7/19/2003
From: Ontario, Canada
Status: offline
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Hmmmmm.......doesn't look like a 5 day split is gonna work for me after all...after failing to complete the first week of it last week and analysing why not...I've come to the conclusion that I simply do not have the time to train 5 days..whereas 4 has always been do-able...the reasonong was that I wasn't feeling that I was hitting my bi's well enough doing them on the same day as back, due to pre-exhausted forearms. I have enjoyed an arms only day, but struggle to get in all my trainang for the week...so here's the revised split, once again....
1)Legs
2)shoulders and Bi's
3) cardio/rest
4)back and abs
5)chest and tri's
6)rest/cardio
7)cardio
Today was leg day.....
2 warm-up sets on hack squat
Hack Squats: 10,10, 8, 6, 10 (hip width toe slightly out)
Smith Machine Lunges: 12, 10, 8,10
SLDL: 4x8
Leg extensions:10,8,6,10
Leg curls: 4x10
Seated calf raise: 4x12
calf raises on leg press machine: 10, 8, 8, 10
Overall very good workout....increased weight on hack squat, extensions and SLDL YaY!!!
(in reply to WDNinABQ)
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RE: Shera' s Journal - 3/21/2008 9:41:51 AM
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shera2
Posts: 4
Joined: 3/19/2008
Status: offline
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Well, it's me and I am back under a new name, well sort of...shera2, . It's been a while, what 4yr? Well in 4yr I met and fell in-love with my soul-mate, had 2 children 15mos apart, via c-section no less  and am now a couple percentage pnts away from my original 16% b.f. Oh ya AND i did turn 40 last summer (ouch...nah, not really)
Anyhoo, stats are as such:Age:40
5'2"
123lbs
18-20%b.f
goal naturally is to get back to where I was, or close enough to. Previously, my goal was to be able to compete in figure, but my lifestyle just doesn't have room for all of the disciplines involved, so I do this for myself...period!
Will get around to posting diet and workouts in a bit.....still reading and catching up. Just feels good to be 'home' in one of my old journals.
I have done all of my training at home in the past 4yrs and have done a wonderful job of it, knowing what to do also helps
(in reply to Shera)
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RE: Shera' s Journal - 3/25/2008 6:17:55 AM
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shera2
Posts: 4
Joined: 3/19/2008
Status: offline
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Wow, yes it has changed alot around here, but in a good way. Glad to see that Marc has made great efforts that seem to be paying off as well. Thanks for the welcome too! A baby, that's cute...
I'll start with yesterday's training:
Day1) Back, Hamstrings and core
pulldown using chinning attachment 10, 8, 8
single arm row (neutral grip) 10, 8, 8
reverse flye 10, 8, 8
sldl 10, 8, 10
back extension 3x12 (holding contraction for a count of 4)
reverse crunches off bench 3x20
lying scissor kicks 3x20
floor crunches 3x20
I won't bother posting diet just yet, as this week-end was a mess where that is concerned...thurs was daughter's b.day, then gramma 1's for another b.day celebration on Fri, then Sunday gramma2 easter and b.day....doomed I say doomed was my diet...oh well, just for that time
Must say that I am so glad to have been able to locate my old journal...lots of good stuff, I was really training hard and good then too..good pt of reference for me
Today's workout:
30 mins HIIT on elliptical
< Message edited by shera2 -- 3/25/2008 2:32:13 PM >
(in reply to rippedchick)
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