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Thread: Snowfly log :)

  1. #1
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    Default Snowfly log :)

    Before Photos:







    6ft, approx. 143 lb

    Goal: Cut and tone (see those abs more and higher definition on those legs)
    Last edited by pu12en12g; 07-11-2007 at 09:17 PM.

  2. #2
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    I generally try to stay at around 1800 cal, and limit my carbs on off days. I avoid carbs / fat in the evenings after working out except the usual dose of carbs to fuel your work out recovery.

    Supplements: BCAAS Xtend, Hot Rox (going on almost 1 month), whey protein, fish oil, multivitamins.

    Will log my work outs as I go..

    Today I did my back...
    Deadlifts 3 x 12 @ 50 lb
    Standing (bend over) row 3 x 14 @ 35 lb
    Side bends 3 x 12 @ 35 lb
    Pull ups 3 x 12 at 60 lb (last set til exaustion, PB on last set: 8)
    Back extensions 1 x 12 @ 25 lb (not comfortable), 2 x 12 @ 10 lb
    Seated row 3 x 12 @ 90 lb

    Cardio: You will learn Im no good at cardio. I'm not a runner but I tried today. Stayed on the threadmill for 22 minutes, did over 2 miles rotating between 3.7 and 6 mph. In hindsight I feel I could have given it more.. will do next time.

  3. #3
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  4. #4
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    ::: peaks in thread:::

    :::wowzers!!!:::

    :::runs:::

  5. #5
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    Glad you were able to join the contest!! Good luck, and you look great!

  6. #6
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    Hey there, glad to see you started your log.

    good luck! have fun!

  7. #7
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    Ok, so you currently have the body I want *after* my transformation... haha. You look great!
    Good luck!

  8. #8
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    Oh thanks

    I hope it's not too late for me to add a side frame picture. I took one last night in the same outfit.. I will add it tonight when I get home. I will also work on my measurements later this week and add those stats.

    Todays cal:
    Totals 1740 53 136 178

    Does not include the shrimp I will eat after my work out (coupled with protein shake)... so I'm looking more at about 1820 cals for the day.

    Tonights work out: My beloved abs, Chest and 30 min cardio

  9. #9
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    anyone have ANY idea how much BF I still need to lose to show more definition / abs etc? I dont even know what my BF% is

  10. #10
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    Your bodyfat percentage does not look very high. I suggest adding in weighted ab exercises and other hard ab stuff 3x/week. I also suggest dropping the reps down to about 8 (ie. increase your weights). Lots of ab exercises are linked on my website.

  11. #11
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    thanks, I checked out your website!

    Right now I usually do abs 3 times a week...

    Plank (30 seconds)
    3 x 30 bicyle
    3 x 15 Jackknives
    Side Planks (?) with side arm push ups (not sure of term) (15 seconds)
    And then I take a 25 lb and rotate from side to side.

    I will try to incorporate more weighted ab exercises.

    Tonight I still do the plank for my warm up, jackknives (love them), bicyle and a 3 x 15 weighted crunch... Sound good Terra or would you recommend something else??

  12. #12
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    Do you feel like you are isolating your abs... like do you feel them *borderline* cramping at all on your last sets ?

    Have you ever tried ab wheel, swiss ball crunches, or kneeling pulldown crunches ?

  13. #13
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    Quote Originally Posted by pu12en12g
    Do you feel like you are isolating your abs... like do you feel them *borderline* cramping at all on your last sets ?

    Have you ever tried ab wheel, swiss ball crunches, or kneeling pulldown crunches ?
    I am terrified of the ab wheel lol I am too tall and uncoordinated to even attempt that. I'd probably break my back doing it too.

    Ive done swiss ball crunches and kneel down pulldown crunches on the machine (pulling rope behind your head).... but I never seem to get as much of a burn from those as I do from jackknives. Maybe I'm doing it wrong. I also seem to be able to lift pretty heavy wen I am on the machine which always makes me wonder I must not be doing it right. I mean is it normal to be able to do 90 lb on those for long sets?

  14. #14
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    Do you do single arm planks? When I do them with clients, I lift one leg up so supporting myself on opposite leg. The key point IMO (whether with one or two legs) is to keep your back flat with shoulders level with one another.

    Looking good already so can't wait to see 'after' pics.
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  15. #15
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    Quote Originally Posted by SnowFly
    thanks, I checked out your website!

    Right now I usually do abs 3 times a week...

    Plank (30 seconds)
    3 x 30 bicyle
    3 x 15 Jackknives
    Side Planks (?) with side arm push ups (not sure of term) (15 seconds)
    And then I take a 25 lb and rotate from side to side.

    I will try to incorporate more weighted ab exercises.

    Tonight I still do the plank for my warm up, jackknives (love them), bicyle and a 3 x 15 weighted crunch... Sound good Terra or would you recommend something else??
    Plank should be about 1 minute each x3, drop the bicycles, they're pointless. I wouldn't do any rotations (if you are using enough weight that they work, you will widen your waist, a no-no).

    I highly recommend dragon flags (hard as hell to do them right.. if all you can do is 2-3 reps a set, that is great even)

    Weighted crunches should be holding the weight straight behind your head.. use as much weight as you can, and really contract the abs hard, hold the crunches at full contraction for 2 seconds before lowering. Try not to lose tension when lowering! I'd go for sets of 10-15 here.

    As well, I think overhead squats would be really challenging for you (at your height esp.) and could help a lot. Probably sets of 10.

  16. #16
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    Quote Originally Posted by timberwolf
    Do you do single arm planks? When I do them with clients, I lift one leg up so supporting myself on opposite leg. The key point IMO (whether with one or two legs) is to keep your back flat with shoulders level with one another.

    Looking good already so can't wait to see 'after' pics.
    That is a really good idea

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    Quote Originally Posted by terracotta
    really contract the abs hard, hold the crunches at full contraction for 2 seconds
    ^^^^

    Agreed, that's the ticket !!

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    I'll be your rain bug. <3<3

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    Red face

    just stopping by to say good luck!
    1 Corinthians 9:24
    Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.

  20. #20
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    Definately liking those pictures. Especially #2 IMO. In reference to your question concerning body fat, since women are generally higher in bf% it's harder to narrow down a specific number due to variables of hip size, breast size, etc etc. You look already like you have some definition in the ab area so I'd say with minor retooling of your diet/workout, you'd be cut in no time while retaining feminely features. Definately listen though to Pu and Timber, experts IMO.

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