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LOL on the video!

Shoulder day

Today was rough as there was not much rest time.

We started with 20lb overhead presses 10 per side while holding on to the rack and leaning out to keep strict form. We did 10 per side for 4 sets.

Then we did 10 per arm of side raises supersetted with 10 full circle raises over the head for 4 sets.

Then we did 10 upright raises into a press and back down on the weight on the floor into a pop squat and back up and at it again. We did 4 sets here.

Then we did 20 upright rows supersetted with 6 behind the head machine presses. These hurt my shoulder terribly.

We did 3 sets of 20 bent over 1/4 pulses and hit a few more things and then I went home and walked the Mastiff for 45 min using interval jogs most of the way.


I am loving the HypX for this diet. I had zero energy for the gym but I took my HYP and hit the road. When it kicked in I was ready to go and still was able to come home and jog.
 
We had a rockin chest day today with leg shaping thrown in for fun.

I did 10 min of warm up stationary bike cardio.

We started with 10 incline bench flyes supersetted with 20 pop squats for 4 sets.

Then we put the dumbells together and did 15 presses supersetted with 20 side to side jumping lunges for 4 sets.

Then we did 15 overhead extensions on the flat bench laying down supersetted with 10 dumbell deadlifts.

Then we did 15 reps on the pec dec supersetted with walking lunges from one end of the gym to the other for 4 sets.

Then we did wide grip bench for 15 reps supersetted with 15 per leg alternating step ups for 4 sets.

Then we hit the machine press for 15 reps, 4 sets and that was all we did!

I then did 25 min of cardio uphill 15 incline with sprints. Keeping in mind that I took 2 ephedra before training. I was sweating bullets!

Nat decided to switch my diet, I'm not sure what it will be yet but it gives me two weeks on something different.
 
Hey Crader, will we be seeing before and after pictures? This is a monumental log, lol. How long do you have until the O?
 
Thanks Deuce,

I look okay, not where I want to be but I had to start the diet too late to be where I want to be.

I did back yesterday , let me see if I can remember what I did.

I kow we started with dumbells on our stomach. We did 5 with palms facing back (rows) 5 with palms facing the bench, 5 with palms facing the front ( this one was hardest as my palms wanted to twist) Did 4 sets.

We did cable lat pulldowns x 10 with reverse grip pulldowns for 6 reps for 4 sets.

We did between the legs cable pullups x 10 for 4 sets. We did something with these but I can't remember what.

We did reverse grip low rows x 15 with 20 burpee type things. for 4 sets.

We did hyperextensions for 15 with 20 crunches, for 4 sets.

I can't remember what else we did.
 
Sorry for the lack of Monday updates. We have had no power since Sat at 2pm. We did legs yeterday in the gym in the dark..lol.

Today is shoulders in 15 min so..I'll update tonight.
 
crader said:
Sorry for the lack of Monday updates. We have had no power since Sat at 2pm. We did legs yeterday in the gym in the dark..lol.

Today is shoulders in 15 min so..I'll update tonight.
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Some special training method, or the power was out? :)
 
Ziquor said:
Some special training method, or the power was out? :)
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I enjoyed my shoulder day. She pushed me hard and I hurt at the end of it. Of course she threw in push ups and plate drags across the gym. I forgot the order and exercises we did because instead of updating I had to clean out the fridge and freezer of all the spoiled food for trash day today.

I have chest today and hope to have time to update. I'm way behind on laundry and packing for the show and my kids for a sitter.
The power has been out for 3 days here because of the hurricane. It is back on now. :)
 
things are coming together nicely C. Cant wait to see how it all worked out by the O
 
Chest and leg shaping

We started with the chest press for 15 reps, 4 sets.

Move on to dumbells, there I did incline dumbell presses x 15 supersetted with 20 pop squats for 4 sets.

Then we did 10 per arm on flat presses supersetted with 6 pop push ups.

Then I did 15 overhead extensions supersetted with 6 flyes with a twist at the top for 4 sets.

Then I did 15 cable flyes supersetted with walking lunges from one end of the gym to the other for 4 sets.

Then I did 15 cable flyes with the pulley on the bottom. These are much harder for me. Did 4 sets here.

Moved on to abs did 4 sets of broomstick twists with dragon flags for 20 in between sets for 4 sets.

Then I tanned ;) And headed off to do 45 min of cardio.
30min of uphill 15%incline 5 min of stepper and 10 min of bike.

I'm getting really bad junk food cravings right now. But when I jumped on the scale I was down a full pound from yesterday so I'm glad i did not give in!
 
I got my stuff in the mail today from the contest!! I cant wait to try the Nocturnabol.

I got that a bag, shirt, towel and another bottle of HYPX!!!

Since I'm still doing well on it on my diet I'm excited to have another bottle. I'm going to the O, have a few days of fun and then dive back in to a diet again. I've decided to try and get down to a level I'm proud of and then go on a maintenance diet.
 
Back day...I'm just to damn grouchy to care if I post it. After training I tried to mow the grass with a mower with a broken handle and back wheel. Needless to say my arms, shoulders and back hurt from trying to lift the mower to keep the wheel up while pushing it and trying to keep the broken handle in place so that the above was even possible..grrrrrrr.

So I'm counting that as cardio!

For back we started with low rows at 90lbs for 10 and 4 sets.

Moved on to med grip pulldowns at 70lbs to the top of chest for 15 reps supersetted with lower back extensions at 90lbs for 15 reps. 4 sets.

Then we did bent over rows at 15 per side for 4 sets.

Moved on to single armed pulldowns for 10 per side supersetted with cable moved to bottom and a rope and sat on a bench backed up and pulled to the chest for 15 reps and 4 sets.

We did sumo deads 1st set 15 reps and the last 3 10 reps x 145lbs.

Did 4 sets of ab exercise at 30 reps per exercise, I did broomstick, leg lifts and sit ups. I know we did more back but for the life of me I can't remember what it was...the mower blew me into a rage.
 
JOHNJESSICA20 said:
Log looking great as usual! I just dropped in to find out if you received that package yet?
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Yeah, i posted a few posts up that it came in! It is awesome..lol it actually came in as I finished the last cap in my Hypx. Perfect timining. And the gym bag is awesome quality. Its the perfect size for me to take my clothes to the gym in. Maybe even the O!

I'm a few days into the Nocturnabol, so far so good. Good sleep, I'm not groggy when I wake up. Can't wait to see if it continues. Now that i'm leaner I've noticed some cortisol issues in my abs when I don't get enough sleep. Its noticible enough that Nat has brought it up. I'll need it before we go to the O. The night before the plane trip I never can sleep and I can't sleep on planes no matter hot tired I am. Matt ALWAYS schedules us to land jump off the plane and go straight into doing something. I drag the whole day. I'm hoping it fixes this ! The shirt was nice as well. Although way to big for me. ;) And the towel is great too. It has been a pleasure doing the log for you guys. It is an awesome product! I would not hesitate to recomend it to someone.
 
crader said:
Yeah, i posted a few posts up that it came in! It is awesome..lol it actually came in as I finished the last cap in my Hypx. Perfect timining. And the gym bag is awesome quality. Its the perfect size for me to take my clothes to the gym in. Maybe even the O!

I'm a few days into the Nocturnabol, so far so good. Good sleep, I'm not groggy when I wake up. Can't wait to see if it continues. Now that i'm leaner I've noticed some cortisol issues in my abs when I don't get enough sleep. Its noticible enough that Nat has brought it up. I'll need it before we go to the O. The night before the plane trip I never can sleep and I can't sleep on planes no matter hot tired I am. Matt ALWAYS schedules us to land jump off the plane and go straight into doing something. I drag the whole day. I'm hoping it fixes this ! The shirt was nice as well. Although way to big for me. ;) And the towel is great too. It has been a pleasure doing the log for you guys. It is an awesome product! I would not hesitate to recomend it to someone.
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sweet!
 
Glad everything got to you. Sorry about the shirt size thats my bad I dont think I included it in your order...lol Sorry.
 
Sorry for the lack of updates in a cheery mood. I'm an unhappy girl today.:(

Did arms with Nat.

We started with overhead extensions on the cables for 10 reps supersetted with 10 Tri pulldowns and 10 walkouts. Did 4 sets here.

Moved on to reverse grip pulldowns for 15 reps supersetted with 30 mountain climbers and 6 tricep pushups. Did 4 sets here.

Did 10 per arm on barbell kickbacks supersetted with supersetted with 15 flat curls. 3 sets.

Did 10 flat bench barbell presses supersetted with 10 close grip curls for 4 sets.

Did 15 barbell curls with a twist at the top and supersetted that with 6 hammer curls.

Did 10 per arm of concentration curls for 4 sets.

Then did 3 sets of pronated curls for 15 reps.

Then I did 5 sets of broomstick twists 50 reps.
3 sets of 15 dragon flags.

15 min of cardio.

I also lifted moderately heavy boxes back and forth from the house to the shop for 2hrs. Hurt the lower back on that one..sigh.
 
Today was my fav..leg day!

We started with 70lb leg presses for 15 reps supersetted with walking lunges from one end to the other for 4 sets.

Then we did a weird thing with a medicine ball. Mine was approx 15lbs. We stood on a mat took the ball and tapped it on the mat betwwen our legs and then in front of us and then brought it straight out at shoulder height and then brought it in to the waist . We repeated this 15 times.

This stretched the back of my quads but hit lower back, forearms and bis also. Did 4 sets.

Then we took the ball and did the gay looking squat and up and bring a leg back and then squat and bring the other leg back. Kind of like a skiing look. We did 4 of these with 10 per side supersetted with walking lunges with the ball as we twisted the ball with each leg to hit abs. ( These are the ones that tear up my middle back and give me clen type cramps while I do them.)

Then we did 30 side to side lunges and supersteed them with curls. She had my weight WAY to high for my knee at 80lbs x 10 first sets. I told her I was hurting and she had to spot me to get that sets done. but she only dropped me to 70lb and that still hurt..so knee is back to square one :(

We did a few other things and ended with calves at 90lbs x 20 reps for 4 sets.

I hit bike cardio for 20 min to end.
 
A good note with the mix of supps that I'm using my body fat has went down but the scale is holding steady. So I'm gaining muscle and leaning out at the same time. Still holding more fat that I want to in the lower abs and shoulders and quads. But all in all for such a short diet..awesome results.
 
I can't wait to see before/after and then contest pictures! Should be an awesome experience! Are there many different divisions for women competing?
 
Emerge said:
I can't wait to see before/after and then contest pictures! Should be an awesome experience! Are there many different divisions for women competing?
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There are a few divisions but I'm not actually competing in the O. I'm doing a fitness booth for RPN.

A few weeks after the O if I don't blow diet too bad while i'm there Nat wants me to do a photoshoot to see how I would look for the stage.
 
Today was a combo day. The main focus was shoulders with biceps mixed in.

We started with overhead barbell presses for 10 reps and 4 sets. These hurt the old tendonitis to start with.

Then we did overhead pronated dumbell presses for 15 reps supersetted with 50 core board shakes in push up position. Did 4 sets.

Then we did 15 reps with the dumbells out to the side and up shoulder high superseted with 6 dumbells start in the front and go up and you twist halfway s that they are facing up(palms). Did 5 of these.

Then we did 15 thumb over the bar reverse curls supersetted with 6 coreboard push ups.

Then we did 10 per arm of pronated curls with 6 hammer curls.

Then did 10 per arm of flat curls for 4 sets.

Then did 15 70lb cable lat pulls to the forehead for 4 sets.

Did 30 min of cardio and called it a day.

I may not get to indulge myself as much as I wanted in Vegas. Nat wants me to do a photoshoot with her photographer. I told her I still had some leaning to go to really get hard and cut. But that I might have some bad diet days in Vegas. I will resume diet when I get back and cut until I'm happy and then hit the photoshoot.
 
crader said:
There are a few divisions but I'm not actually competing in the O. I'm doing a fitness booth for RPN.

A few weeks after the O if I don't blow diet too bad while i'm there Nat wants me to do a photoshoot to see how I would look for the stage.
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Hmmm, well as hard as you work I think you could definitely compete if not now then soon.
 
I could do it soon if I wanted to. I just am not sure how I would feel on stage with everyone looking at me. I'm really rather shy. I've just been forced into being more outgoing in the industry. Not a bad thing but it still takes babysteps.
 
crader said:
There are a few divisions but I'm not actually competing in the O. I'm doing a fitness booth for RPN.

A few weeks after the O if I don't blow diet too bad while i'm there Nat wants me to do a photoshoot to see how I would look for the stage.
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You'll still take the top honor - you're definitely prettier than John and Matt :D
 
We got back from our trip at 1am last night so I might take the night off to unpack and catch up on sleep. The 3 hr time difference is a killer.
 
you posted pics on the other log C? I guess I will go visit that one if I must....*sigh*, haha

Have fun at the O? Trauma said it was killer!
 
CTDeuce said:
you posted pics on the other log C? I guess I will go visit that one if I must....*sigh*, haha

Have fun at the O? Trauma said it was killer!
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LOL sorry, Matt posted them so he only did one log. The O was fun, the trade part only lasted two days. So it left quite a bit of down time to play. Oddly enough my weight seems to have dropped while I was gone. Maybe lost a little muscle although I exercised in the hotel every day but Monday. I figured with all the buffet waffes and deserts I had that I would blow up. I did gain some rebound water retention once I stopped the water pills.
 
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