~~~Julie's 2010 CL Log!~~~

[JC32]

4/30/10:

Blue Gene: 5 caps; 45min Pre
Green Bulge: 5 caps; 20min Pre
White Flood: 2 scoops; 20min Pre with 20oz water
Purple Wraath: 1.5 scoops; Intra with 24oz water
Golden Gains: 2 scoops(ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2
OxiMega (Fish Oil & Greens): 1 scoop Veggies in 5oz pre bfast; For Fish Oil - 1 pre bfast/1pre dinner
REDuction PM: 2 caps; 30min prior to bed with Melatonin


CHEST/BACK
1) Flat BB Bench Press: 75 1x12; 110 1x10; 115 2x10; 120 1x8
2) Lat Pulldown: 100 3x8
3) Standing Cable Fly: 30s 3x10
4) Pull-Ups (Spotted): 3x18
5) Decline DB Bench Press: 35s 3x15
6) Reverse Grip Bent Over Row (Smith Machine): 55 3x12
7) Flat DB Bench Press: 35s 2x15; 40s 1x10
8) BB Shrugs (Smith Machine): 110 3x12
9) BB Incline Bench Press: 75 3x12
10) 1-Arm DB Rows: 25 3x12


Felt solid, but was pretty sore from the other workouts so I decided not to go for PR's today. Plus, I had shorter rest periods bc I was rushed for time. I had to get the workouts in, then Dr. appointment, then out of town for work. So, given all of that I was satisfied. I'm hoping to get back before the gym closes on Sun. for another Shoulder/Bi/Tri workout.

[JC32]

5/3/10:

Blue Gene: 5 caps; 45min Pre
Green Bulge: 5 caps; 20min Pre
White Flood: 2 scoops; 20min Pre with 15oz water
Purple Wraath: 1 scoop for cardio; 1.5 scoops for weight training; Intra with 24oz water
Golden Gains: 1 scoop + 1 scoop Glycomaize (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2
OxiMega (Fish Oil & Greens): 1 scoop Veggies in 5oz pre bfast; For Fish Oil - 1 pre bfast/1pre dinner
REDuction PM: 2 caps; 30min prior to bed with Melatonin


CHEST/BACK
1) Flat BB Bench Press: 80 1x12; 110 1x10; 115 2x10; 120 1x10; 125 1x6 --PR--
2) Incline Cable Fly: 30s 3x12
3) Decline DB Bench Press: 35s 3x12
4) Push-Ups (Toes on Bench): 3x25

5) Lat Pulldown: 100 3x10
6) Bent Over Row (Smith Machine): 65 2x12; 70 1x10 --PR--
7) Seated DB Flys: 8s 3x10
8) BB Shrugs (Smith Machine): 110 2x12; 115 1x12 --PR--


CARDIO
- 50min of Spin Class


PR MONDAY! Again, I felt so ON today. I don't know where all this is coming from, perhaps from the break when I was sick. Regardless, I'm out of my plateau and loving it. 125lbs on bench... are you kidding me?!?! Very stoked on that. Pump was crazy too, felt like my muscles could rip through the skin.

[JC32]

5/4/10:

Blue Gene: 5 caps; 45min Pre
Green Bulge: 5 caps; 20min Pre
White Flood: 2 scoops; 20min Pre with 20oz water
Purple Wraath: 1.5 scoops; Intra with 24oz water
Orange Triad: 6 Tabs; 2/2/2
OxiMega (Fish Oil & Greens): 1 scoop Veggies in 18oz of ABB Diet Turbo Green Tea pre bfast; For Fish Oil - 1 pre bfast/1pre dinner
REDuction PM: 2 caps; 30min prior to bed with Melatonin


LEGS
1) Leg Extension: 75 3x12
2) Hamstring Curls: 85 3x15
3) Abduction Machine: 80 3x15
4) Adduction Machine: 110 3x15
5) Leg Press/Calf Raises #1: 150 3x15

6) Smith Machine BB Squats: 115 3x10
7) Smith Machine BB Sumo Squats: 95 3x12
8) Single Leg Leg Press #2: 150 3x10(ea)
9) Single Leg Calf Raises on Leg Press: 210 3x30(ea)
10) Single Leg BB SLDL: 45 3x10

* First 4 exercises are basically a warmup for the workout. There are 2 different Leg Press Machines that are at different angles.


Unfortunately, I didn't sleep very well last nite and had to get up early to get this workout in in a short period of time. So, I did what I could... hope for more on Thursday.

Oh, I did a review of ThermoGum... check it out if you get the chance: http://forum.bodybuilding.com/showth...hp?t=124268771

[JC32]

5/5/10:

Blue Gene: 5 caps; 45min Pre
Green Bulge: 5 caps; 20min Pre
White Flood: 2 scoops; 20min Pre with 20oz water
Purple Wraath: 1 scoop for Cardio; 1.5 scoops for Weight Training; Intra with 24oz water
Golden Gains: 2 scoops; Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2
OxiMega (Fish Oil & Greens): 1 scoop Veggies in 5oz pre bfast; For Fish Oil - 1 pre bfast/1pre dinner
REDuction PM: 2 caps; 30min prior to bed with Melatonin


SHOULDERS/BI'S/TRI'S (PM)
1) Smith Machine Seated Military Press: 100 1x12; 105 1x10; 110 1x8 -- PR --
2) Front Raise + Lateral Raise(Shoulder Superset): 10s 3x10; 10s 3x10
3) Smith Machine Upright Rows: 55 3x12
4) Arnold Shoulder Press: 25s 3x10 -- PR --

5) Superman's + BBC (Bi's Superset): 37.5s 3x12; 37.5 3x12
6) DB Tricep Ext. + V-Bar(Tri's Superset): 35 3x12; 100 2x10/105 1x10 -- PR --
7) Concentration Curls + DB Hammer Curls (Bi's Superset): 20s 3x8; 15s 3x15
8) DB Skull Crushers + Reverse Bar on Cable(Tri's Superset): 20s 3x10; 65 3x15


CARDIO (AM)
- Spin Class = 50min


I really don't know what's gotten into me lately... I have just felt crazy almost every workout. It's got me so pumped and motivated that I know there is some PR I'm going to break almost every nite. I mean... 110 on Military - that's body weight. 125 Bench on Mon. - that's 15lbs over body weight. I feel the sky's the limit now - goals that I haven't even thought of yet. I thought I was in a plateau, but that's changing for sure. I will say I have been a little sore from pushing myself so hard the last few weeks. I think I'll actually take tomorrow off completely just for some recovery time. But I also wanna enjoy it while I can bc it's time to cycle off stims. lol

[JC32]

5/6/10:

Blue Gene: 5 caps; 30min Pre
Green Mag: 1 scoop; 20min Pre with 20oz water
Purple Wraath: 1 scoop; Pre/Intra/Post with 24oz water
Orange Triad: 6 Tabs; 2/2/2
OxiMega (Fish Oil & Greens): 1 scoop Veggies in 5oz pre bfast; For Fish Oil - 1 pre bfast/1pre dinner
REDuction PM: 2 caps; 30min prior to bed with Melatonin


CARDIO
- 3mi Run

STRETCH
- From the P90x Stretch disc, included: Static, Ballistic, & Yoga Stretches

* Time = 50min

Ok I know I said last nite I was going to take the day off completely... but I was a little sore and sometimes a little run followed by stretching helps. I believe it helped, but now my allergies are horrible (thought it would be better). I'm sitting here high off 2 inhalers, 2 nose sprays, and 2 pills with tissue crammed up my nose. lol


** And please consider donating to this cause for joakman's nephew, Timmy, that has NF:
http://forum.bodybuilding.com/showth...hp?t=124257951

[farmerson12]

5/5/10:


I really don't know what's gotten into me lately... I have just felt crazy almost every workout. It's got me so pumped and motivated that I know there is some PR I'm going to break almost every nite. I mean... 110 on Military - that's body weight. 125 Bench on Mon. - that's 15lbs over body weight. I feel the sky's the limit now - goals that I haven't even thought of yet. I thought I was in a plateau, but that's changing for sure. I will say I have been a little sore from pushing myself so hard the last few weeks. I think I'll actually take tomorrow off completely just for some recovery time. But I also wanna enjoy it while I can bc it's time to cycle off stims. lol

You know if they come out with a she hulk movie, you may wanna audition for it!

[JC32]

The next Linda Hamilton in Terminator 17. LOL

[JC32]

5/7/10:

Blue Gene: 5 caps; 45min Pre
Green Bulge: 5 caps; 20min Pre
White Flood: 2 scoops; 20min Pre with 20oz water
Purple Wraath: 1.5 scoops; Intra with 24oz water
Orange Triad: 6 Tabs; 2/2/2
OxiMega (Fish Oil & Greens): Fish Oil - 1 pre bfast/1pre dinner
REDuction PM: 2 caps; 30min prior to bed with Melatonin


CHEST/SHOULDERS/TRI'S (AM)
1) Slow-Motion 3-in-1 Push-Ups: 1x15 (slow) followed by 1x10 (fast)
2) In & Out Shoulder Flys: 8 1x16
* Basically front/lat raise
3) Chair Dips: 1x25
4) Plange Push-Ups: 1x15
5) Pike Presses: 1x15
6) Side-Tri Rises: 1x15(ea)
7) Floor Flys: 1x12(ea)
* Push Up while sliding 1 hand out on a towl & back in, then switch sides
8) Scarecrows: 8 1x15
* Basically moving from internal rotation to external rotation
9) Overhead Tricep Extensions: 15s 1x15
10) Two-Twitch Speed Push-Ups (4 Fast/3 Slow): 1x21 (3 sets of each)
11) Y-Presses: 15s 1x15
12) Lying Tricep Extensions: 15s 1x20
13) Side-to-Side Push-Ups: 1x16(8ea)
14) Pour Flys: 10 1x10
* Lateral raise and then rotating into pouring motion
15) Side-Leaning Tricep Extensions: 12 1x15
16) One-Arm Push-Ups: 1x1(ea) Regular; 1x14(ea) on Knees
17) Weighted Arm Circles: 5 2x20 (10 each direction)
18) Throw the Bomb: 10 1x15(ea)
* The motion of throwing a ball with a DB
19) Clap Push-Ups: 1x15 (On Knees)
20) Slow-Mo Throws: 8 1x12(ea)
21) Front-to-Back Tricep Extensions: 12 1x10(ea)
22) One-Arm Balance Push-Ups: 1x10(ea)
23) Fly-Row-Presses: 10 1x10
* Lateral raise to upright row to shoudler press to reverse bicep curl
24) DB Cross-Body Blows: 15 1x20(ea)

** Total Time = 55min (including warm up/cool down)

CARDIO (AM)
- Upright Bike: 40min @ 70% HR Max


I'm out of town again this weekend for work (as I will be every weekend for the next few months... so it's really hard to know what the fitness centers will offer at each hotel. So, the plan is to go through some of the P90x discs bc we can bring bands and a pullup/chinup bar with us to do most everything and still get a good workout. Fortunately, we had access to a few sets of DB's this weekend. I really like this disc, waaay harder than it sounds. lol But we had to knock it and cardio out quick before the game. We'll be doing the Back/Biceps disc tomorrow.

Btw, this mini WF tub is PERFECT for travel. It's hard to bring GGs and OX Greens with me bc I try to carry everything on for short trips. So, the supps might get sketchy over the weekends, lol. Right now I'm relying on sample packets. Once those are gone, I'll have to make some tough decisions. lol

[JC32]

5/10/10:

Blue Gene: 5 caps; 45min Pre
Green Bulge: 5 caps; 20min Pre
White Flood: 2 scoops; 20min Pre with 20oz water
Purple Wraath: 1.5 scoops; Intra with 24oz water
Golden Gains: 2 scoops; Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2
OxiMega (Fish Oil & Greens): 1 scoop Veggies in 5oz pre bfast; For Fish Oil - 1 pre bfast/1pre dinner
REDuction PM: 2 caps; 30min prior to bed with Melatonin


CHEST/BACK
1) Flat BB Bench Press: 80 1x12; 105 1x10; 115 1x10; 120 2x10
2) Lat Pulldown: 100 3x10
3) Standing Cable Fly: 30s 3x10
4) Decline DB Bench Press: 35s 3x15
5) Reverse Grip Bent Over Row (Smith Machine): 65 1x12; 70 2x10 --PR--
6) BB Shrugs (Smith Machine): 115 1x12; 120 2x12 --PR--
7) BB Incline Bench Press: 75 1x15; 80 2x12 -- PR --
8) Seated Cable Row (Wide Grip): 85 3x12


I was ok with the workout. My back (especially lats) were wicked sore from travelling over the weekend -- backpack was too heavy, lol. Plus, I was tired. My spotter wasn't there, so I was afraid to go for 125 on bench again. All and all that leaves me ready to kill it on Thurs. I still hit 3 PR's, so I have that to be happy about.

As a side note, mixing Fruit Punch WF and Raspberry WF doesn't taste too bad. I only had about a scoop left of FP, so I had to mix it with Raspberry. Good to know, lol, bc Raspberry and Lemonade is an epic fail mixture for me. That being said, I'm done with my mini tub of FP, so I'll be writing a final review soon.

[JC32]

5/11/10:

Blue Gene: 5 caps; 45min Pre
Green Bulge: 5 caps; 20min Pre
White Flood: 2 scoops; 20min Pre with 20oz water
Purple Wraath: 1 scoop for Cardio; 1.5 scoops for Weight Training; Intra with 24oz water
Golden Gains: 1 scoop (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2
OxiMega (Fish Oil & Greens): 1 scoop Veggies in 5oz pre bfast; For Fish Oil - 1 pre bfast/1pre dinner
REDuction PM: 2 caps; 30min prior to bed with Melatonin


SHOULDERS/BI'S/TRI'S (PM)
1) BB Seated Military Press: 70 1x15; 85 1x12; 90 1x12; 95 1x10 -- PR --
2) Front Raise + Lateral Raise(Shoulder Superset): 10s 3x10; 10s 3x10
3) Cable Upright Rows: 70 3x10 -- PR --

4) Cross Body Hammer Curls + Reverse Plate Curls (Bi's Superset): 15s 3x12; 10 3x16
5) Cable Rope Pulldown + Cable Rope Overhead Tricep Ext(Tri's Superset): 70 3x10 -- PR --; 55 3x12
6) Standing EZ Curl Bar Bicep Curls: 42.5 3x12
7) DB Tricep Kickbacks: 10s 3x12
8) Strip Set Bicep Curls: 25s 1x8; 20s 1x8; 15s 1x8; 12s 1x8 -- PR --
9) EZ Curl Bar Skull Crushers to Tricep Press: 57.5 2x15; 62.5 1x10 -- PR --


CARDIO (AM)
- Spin Class = 50min


Felt super today after I got rested up. Some of the guys in my gym are trying to turn me on to Drop/Strip sets or even 5x5's... what do you all think? I really liked the bi strip set. I'm always looking to mix it up and keep me interested, lol. I'm also trying to go up in weight and cut back in volume some. Seems to be working. I'm about to cycle off stims starting Fri., but after that I'm thinking of trying new things and mixing it up a bit.

[farmerson12]

Between Drop/Strip sets and 5x5, I would say 4x5. I think it would benefit you more than just increasing the intensity. With 5x5 youll be able to increase your strength and stay hypertrophic with the supplemental/assitant excercises. But hey its your body so you do what you enjoy. Thats whay it comes down too.

[JC32]

Thanks for the advice! I was leaning towards 5x5. I'm really open to experimenting at this point bc much of this is foreign to me. I'm sort of stepping out of the scope of my "expertise" lol. Most of my background is more of a rehab/preventative/sport performance based training. And my personal goals are more towards "body building" type training now.

Any specific 5x5 program you'd recommend?

[farmerson12]

Well I can understand that. Honestly no I couldnt tell you a good 5x5 program. I myself never did one but I know several who have and got alot out of it(especially strength gains of course). You might want to check elitefts.com and Im sure youll find some samples. Also you might one to check this out http://www.defrancostraining.com/art...rds-part2.html. Its call Westside for skinny bastards but I promise you can get alot out of it. The man who invented(more like redid WSB) this template, joe defranco, is an elite athletic trainer. I wont go into what he has done since Im sure youve heard of him but check it out. I absolutely love it. Awesome strength gains from it plus Ive kept mobile and flexible. There is also a 3rd version of it which you may like better but you will find the link on the side of the page of that site.

[JC32]

Sweet! Thanks for the info. I'll check this all out. I'm now also considering Max OT, lots of people at bb.com have been suggesting it to me as well.

[JC32]

5/12/10:

Blue Gene: 5 caps; 45min Pre
Green Bulge: 5 caps; 20min Pre
White Flood: 2 scoops; 20min Pre with 20oz water
Purple Wraath: 1.5 scoops; Intra with 24oz water
Golden Gains: 1 scoop + 1 scoop Glycomaize (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2
OxiMega (Fish Oil & Greens): 1 scoop Veggies in 5oz pre bfast; For Fish Oil - 1 pre bfast/1pre dinner
REDuction PM: 2 caps; 30min prior to bed with Melatonin


LEGS

* Warm-Up: 10min on Elliptical; Rock-It (80 3x25)

1) Smith Machine BB Squats: 75 1x12; 95 1x12; 115 1x10; 120 1x10; 125 1x8; 130 1x6 -- PR --
2) Smith Machine BB Sumo Squats: 95 1x12; 115 1x10; 120 2x10 -- PR --
3) Leg Press: 365 3x12
4) Calf Raises on Leg Press: 365 3x30
5) Walking DB Lunges: 30s 3x12(ea)
6) DB SLDL: 35s 3x15(ea)
7) DB Step Ups (to a Bench): 25s 3x12(ea)

* Cool-Down: 10min Walking Up Hill on Treadmill; 10min Walking Down Hill on Treadmill


CORE
1) Decline Bench Crunches: 25 3x12
2) Oblique Crunches on Decline Bench: 8 3x25
3) Hanging Leg Raises: 3x15


I wanted to try something new with legs... started with Squats/Sumo Squats for the first time and went up about 35lbs, who knew? lol I also didn't use any Nautilus leg equipment to warm-up on. I was good right up until I started having bilateral hammy muscle spasms during deads, lol. Not sure what that was about, my h2o, 'lytes, and 'tassium intake is good. Side note: new bike is here tomorrow!!! Stoked on it! Been waiting to get it for about a year now.