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  #201  
Unread 12-16-2009, 03:43 PM
Fitnesschicky Fitnesschicky is offline
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Quote:
Originally Posted by PlankIt View Post
Ever notice that a lot of bodybuilders have had shoulder surgeries? Or torn biceps? Joints don't get used to being worked, they get broken down by getting overworked

And re:locations - I think that is why we've all come to appreciate forums/journals so much!
LOL this is true, but on the same token, I don't train shoulders super heavy, not on isolation stuff. Pressing is another story, but on side laterals, I keep things controlled.
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  #202  
Unread 12-16-2009, 06:12 PM
schleicher schleicher is offline
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Quote:
Originally Posted by Fitnesschicky View Post
Yeah I'm used to a little more volume for shoulders so we shall see. They're used to their very own day of training actually. I got the pressing part down, but my medial and rear delts need some love...or should I say, a good I need to read the rules post.I need to read the rules post.I need to read the rules post.-whoppin!

I too have been doing shoulders on their own or paired with bi's since I switched to body part splits in June...I'll go back to more of a full body type lifting in about Feb/early March when I start training for a half marathon. I really like doing shoulders and I love doing back. I know I do too much on back days...but I love it! I'm gettng some definition in my shoulders so I hope when I get married this summer my shoulders and back look good in the dress!
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  #203  
Unread 12-16-2009, 07:44 PM
SBT SBT is offline
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Good luck with your new plan!
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  #204  
Unread 12-17-2009, 07:29 AM
Fitnesschicky Fitnesschicky is offline
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Originally Posted by SBT View Post
Good luck with your new plan!
Thanks Shannon. Thoughts on it? Lyle never got back to me on it so I'm not sure if it's doable or what.
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  #205  
Unread 12-17-2009, 12:17 PM
PlankIt PlankIt is offline
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Looks like I wasn't the only one who felt that a little less is more (Re: shoulder specialization)

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  #206  
Unread 12-17-2009, 12:19 PM
Fitnesschicky Fitnesschicky is offline
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Quote:
Originally Posted by PlankIt View Post
Looks like I wasn't the only one who felt that a little less is more (Re: shoulder specialization)

See this is why I'm glad to have you guys Thanks!!!
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  #207  
Unread 12-17-2009, 12:38 PM
PlankIt PlankIt is offline
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Quote:
Originally Posted by Fitnesschicky View Post
See this is why I'm glad to have you guys Thanks!!!
I'd much rather see you get results & feel like you accomplished something than get results but lose them when you have to stop training due to an overuse injury!
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  #208  
Unread 12-18-2009, 10:03 AM
Fitnesschicky Fitnesschicky is offline
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Quote:
Originally Posted by PlankIt View Post
I'd much rather see you get results & feel like you accomplished something than get results but lose them when you have to stop training due to an overuse injury!
Thanks hunnie. You rock!!!
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  #209  
Unread 12-18-2009, 10:05 AM
Fitnesschicky Fitnesschicky is offline
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Okay here's the diet I've come up with for my building that will begin Monday...


1 - 1 scoop ON - 110 Cal, 1g fat, 3g carbs, 21g protein
4 rice cakes - 139 Cal, 1g fat, 29.3g carbs, 3g protein
= 249 Cal, 2g fat, 32.3g carbs, 24g protein

2 – 1 scoop ON - 110 Cal, 1g fat, 3g carbs, 21g protein
1.5 cups cookie crisp – 175 Cal, 1.5g fat, 39g carbs, 2g protein
= 285 Cal, 3g fat, 42g carbs, 23g protein

3 – 4 egg whites – 100 Cal, 15g protein
1 whole egg – 54 Cal, 3.7g fat, 4.7g protein
cup cream of rice – 170 Cal, 0g fat, 38g carbs, 3g protein
= 324 Cal, 3.7g fat, 38g carbs, 22.7g protein

4 – 4 oz chicken – 117 Cal, 1g fat, 26.9g protein
5 oz sweet potato – 128 Cal, 30g carbs
= 245 Cal, 1g fat, 30g carbs, 30g protein

5 - Tuna (4 oz) – 120 Cal, 2g fat, 0g carbs, 22g protein
EFAs – 30 Cal, 3g fat
Ezekiel - 160 Cal, 1g fat, 30g carbs, 8g protein
= 310 Cal, 6g fat, 30g carbs, 30g pro

6 - 3 oz extra lean ground beef/steak - 160 Cal, 6g fat, 23g protein
1 cup cooked brown rice - 150 Cal, 0g fat, 33g carbs, 4g protein
Coconut Oil or EVOO (1/2 tbsp) – 60 Cal, 7g fat, 0g carbs, 0g protein
= 370 Cal, 13g fat, 33g carbs, 23g protein (27 with rice)

7 – 1 scoop dymatize – 130 Cal, 2g fat, 6g carbs, 21g protein
TBSP PB - 105 Cal, 8g fat, 3g carbs, 4g protein
= 235 Cal, 10g fat, 9g carbs, 25g protein

Totals = 2018 Cal, 38.7g fat, 214.3g carbs, 181.7g protein

Fat looks a little low to me. Might need to adjust it. If I opt for Gatorade during my workouts, the PWO cookie crisp would be probably just a cup. Diet on rest days will be maintenance calories. May even lower the carbs a bit and up the fats for the sake of variety.

And here are my workouts. Revised em a little after some feedback


Mon – Upper Body
1) BB/DB Shoulder Press – 5x5 or 4x6-8
2) Seated Side Lateral Raise – 3x8-10
3) DB Front Raise – 3x8-10
4) Hammer hi row: 2X5
5) Straight Arm Pulldown: 1 all out set around 8-12
6) Pec dec/Cable Cross-over: 2-3X6-8
7) Bicep Curl: 1-2 sets
8) Tricep Pressdown 1-2 sets (1 regular grip, 1 RG)

Tues - Lower
1) Deadlift: 5X5 or 4x8 (Heavy as you can with good form)
2) Leg curl: 3-4X8
3) Leg Press - 2X8-12
4) Weighted Crunch – 2-3x10-12
5) Hanging Leg Raise – 2-3x10-12
6) Seated Calf Raise – 1-2x8-10
7) Incline Calf –1-2x8-10

.Thurs – Upper Body
1) DB/BB Shoulder Press – 3x6-8
2) Cable Side Laterals – 4x8-10 Each arm
3) DB Bent Over Lateral Raise – 3x8-10
4) 1 Arm DB Row (or Seated 1-arm Row) – 2x6-8
5) Pullup (1 set of 5)
6) DB Pullover – 2-3x6-8
7) Overhead Tri Extension/Skull Crusher– 1-2x8-10
8) Bicep Curl -1-2x8-10

Fri (or Sat) – Lower Body
1) RDL: 5X5 or 4x8 (Heavy as you can with good form)
2) Leg curl: 3-4X8
3) Leg extension - 2-3X8-12
4) Weighted Cable Crunch/Machine Crunch/V-Up) – 2-3x10-12
5) Reverse Decline Crunch (or toes to bar leg raise) – 2-3x10-12
6) Seated Calf Raise – 1-2x8-10
7) Incline Calf Press – 1-2x8-10

Cardio - Light-Moderate Intensity on off days (Wed, Sat, Sun): (60 min total for the week)
-Cycling - 20 min
-Precore Elliptical - 20 min
-Steep Incline Walk - 20 min

Oh and it says to do a 2 week submax runup when starting a specialization. Not sure I understand exactly what that mean though. Does that mean I don't lift my absolute heaviest during those first 2 weeks and just allow myself to get acclimated to the new schedule?
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Last edited by Fitnesschicky : 12-18-2009 at 10:17 AM. Reason: ....
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  #210  
Unread 12-18-2009, 10:23 AM
frank yangs left quad's Avatar
frank yangs left quad frank yangs left quad is offline
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Jesus Christ 7 meals, super low fat, and I'm not seeing any vegetables or fruit up there ... you always eating like that?

The submaximal runup means you do 1 week where you do everything at ~80%, one week at ~90%, and for the next weeks, you push for PRs.
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