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Old 03-21-2010, 11:43 AM   #901
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i prefer my split to be broken down into horizontal and vertical planes, where ea body part is worked twice a week.. for eg..

Like this: Got Built? Baby Got Back

clliff notes but do take a look at the WHOLE program and suggestions

Quote:
how BGB works, you have a four-day workout.

Day one :upper body day: horizontal push-pull.
This means back and chest, opposite movements so they don’t tire each other out. Back will hit back hard, biceps light. Chest will hit chest hard, triceps light. Chest also hits front delts a bit. Since there’s no leg work on this day, I toss in a calf exercise, and sometimes I’ll toss in an ab exercise as well. If you do seated calves on this one, do standing calves on the next upper body day.

Day two: lower body: quad-dominant, hamstring accessory.
Here, you’re hitting quads heavy and hard, hams in a higher rep range. I toss in an arm exercise to round this out. Either biceps or triceps – if you do tris here, do bis on the other leg day. Usually I’ll do biceps on this day, two different ones, one heavy and hard, one a little lighter, slightly higher reps.

Day three upper again: vertical push-pull
. This means more back (but mostly lats), and shoulders. Bis get another small hit here with lat work, tris a small hit with some of the shoulder work and possibly some of the lat work. Since there’s no leg work on this day, I toss in a calf exercise, and sometimes I’ll toss in an ab exercise as well, just like horizontal push-pull day. Pick a different calf exercise, and a different ab exercise than you did on horizontal push-pull.

Day four is lower: hamstring dominant, quad accessory.
This workout you’re hitting hamstrings hard and heavy, and going a little lighter and longer with the quad work. You’re still working all muscles HARD, but with different rep ranges.Because arms aren’t tired on hamstring-dominant day, I toss in two arm exercises – if you did biceps on quad-dominant day, do triceps on hamstring-dominant day

Last edited by inatic; 03-21-2010 at 11:49 AM..
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Old 03-21-2010, 11:48 AM   #902
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Old 03-21-2010, 11:50 AM   #903
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Quote:
Originally Posted by jamistar77 View Post
Ileen, me to! I know that those once devices are way off. One of the reasons why Im doing the hydrostatic thing is to see how off they are.. and for personal reasons too. I know that the look is what we want, but I just cant help myself..
any prep for that type of weighing? eating, fasted etc?
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Old 03-21-2010, 12:04 PM   #904
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Quote:
Originally Posted by inatic View Post
yay!


do you add some swtner . I love just a tiny bit of stevia or the stevia vanilla crm drops.
I do add a packet of sweetner with chromium. I am trying not to use too much artificial sweetners,although I don't avoid them completely. It adds just a touch of sweetness to the 5 bars I get from the recipe. I have a bar when I wake up(about an hour before my workout)with a cup of green tea and then a cup of coffee.After my gym time,I make a shake with protein powder, plain yogurt,berries,acai juice and almond milk. love it!!
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Old 03-21-2010, 12:35 PM   #905
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Quote:
Originally Posted by inatic View Post
any prep for that type of weighing? eating, fasted etc?
They didn't tell me... Hmm, I may have to check on that. My apt is Tuesday at noon. I was wanting early morning before I ate, or worked out.. Tuesday is my HIIT day, so I could just do that after the apt..
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Old 03-21-2010, 01:00 PM   #906
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Well, I am waiting for a pt, so in the mean time I will post my menu stuff
M1 Proatmeal, 2% cheese stick
M2 scrammbled eggs, bacon... I hate the cafeteria here!
M3 cottage cheese, no sugar added applesauce... my new fav!
M4 grilled chicken breast, salad with cauliflower, grape tomatoes, carrots, lf dressing
M5 Lean ground turkey on Salad with bell peppers, cucumbers, LF cheese, lf dressing, hot sauce,
M6 cottage cheese yogurt.
1525 cals
57g fat 34%
84g carb 22%
166g protein 44%
14g fiber
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Old 03-21-2010, 03:05 PM   #907
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Hi everyone,

Just wanted to say hi. I've been sick with a horrid stomach virus since Thursday night. I had to skip my Friday and Saturday workouts, boo. Looks like this will be an unscheduled rest week. I'll be lucky to get back in the gym on Tuesday.

I am hoping to start feeling better soon. Until then, I'm reading everything you guys post. So much good information in this thread.
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Old 03-21-2010, 03:11 PM   #908
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Hi Rachel! Poor girl! That stomach flu is horrible... I hope you are recooperated soon... This thread really has taken off hasn't it! I am addicted.. LOL
I like your new avitar pic! Awww... You have worked so hard!! I'm proud of you!! SO, are you starting a new challenge now??
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Old 03-21-2010, 03:13 PM   #909
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Old 03-21-2010, 03:40 PM   #910
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Yes, I am starting a new twelve week challenge, as soon as I'm over the stomach flu.

I'll still work with my consultant...just via e-mail which is much more affordable. Then after the 12 weeks, I'll go back and work with him in person for 8 weeks this summer.

I turn 44 on October 1...that will be almost a year of working out. I would love to be lean for my birthday...just to do it!! (still going for the bikini competitor look.)

Last edited by LowCarbRachel; 03-21-2010 at 03:41 PM..
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Old 03-21-2010, 03:51 PM   #911
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Awww Rachel! Feel better!! Stomach flu is NO fun!

Hi to everyone else. Been trying to keep up, but I've been busy! Haven't fallen off the LC wagon, but off the exercise one a bit. Back at it today though!

Today's workout:
Rebounding to warm-up
20 deadlifts @ 62 lbs
12 shoulder press @ 40 lbs
50 hip extentions
25 pullovers @ 30 lbs
35 rev. crunch
40 cross knee crunch
10 curl @ 20 lbs
10 tricep ext. @ 20 lbs

short rest and then 20 minutes SS cardio on the rebounder.

Today's Menu
flax muffin w/ butter & neufchatel, sausage, coffee w/ H&H
Protmeal (love that Jami!) 1/3 cup OF w/ 1 scoop whey, H&H, butter & cinnamon
Atkins shake & 1/2 oz monterey jack cheese
Dinner? Either a steak & salad or maybe homemade beef soup

Will do my numbers later on ******. Happy Sunday all!
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Old 03-21-2010, 03:53 PM   #912
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That will be a great birthday present for yourself!! I would love that look as well! I have to knock off about 5 pounds of cellulite off my thighs (each one) in order to get that look LOL
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Old 03-21-2010, 03:54 PM   #913
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Quote:
Originally Posted by Mayberryfan View Post
Protmeal (love that Jami!) 1/3 cup OF w/ 1 scoop whey, H&H, butter & cinnamon
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Old 03-21-2010, 04:04 PM   #914
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I'm going for a flatter midsection with some definition and more sculpted arms and back.

My consultant will have me do tape measure measurements weekly...I'll send him those as well as my scale weight. He'll help me adjust my workouts/nutrition as needed. I will continue to eat unprocessed foods.

Thanks everyone, for the well wishes, I hope I'll be back working out again on Tuesday.
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Old 03-21-2010, 05:54 PM   #915
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Hi everyone, boy this thread is busy. I don't usually get online over the weekends so it's a lot to catch up on Monday!

Still haven't managed a full week of the 4-day lifting split I'm trying to achieve. Just tired & busy (good excusses!). Well I've made the trifector girls as I've now twisted my ankle too!! Went over on it yesterday at work (not on anything so not sure why ). Only a slight sprain which I R.I.C.E'd last night and the swelling is all but gone this morning. Only a slight tenderness today but I found an old ankle brace to wear for support. Didn't do a workout this morning, thought it better to rest my ankle as I have dance class tonight. So looks like this week probably won't achieve the 4-day workout split either ! Will see if I can manage an early start tomorrow to fit it in, will depend on my ankle tonight and how late I get home, sleep tends to win out on a Tuesday morning!

On the plus side I did my first HIIT workout in weeks yesterday (Sunday) which felt really good. Also the scale was kind this morning, down to 156lbs, hopefully I can keep up with the downward trend. Considering my nutrition has been pretty horrible this last week I'm surprised, but it's partly TOM related (both the nutrition & the scale ). I'll take the 2#s though it's the lowest I've been in the last 4-6 weeks.
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Old 03-21-2010, 06:19 PM   #916
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Resting today. Did a bootcamp yesterday along with 6/90. Tomorrow second week of Power 90.
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Old 03-21-2010, 06:37 PM   #917
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Today was Cardio... 32 minute very fast walk for a distance of 2 miles.

Still trying to get my nutrition plan worked out... calories are still too low and not enough protein... but I'm getting there. I am getting in 5 to 6 small meals daily. I plan to do 3 low calorie days and then 1 higher calorie day and back to low calorie again. I hope this gets my metabolism turned up.

The scales are moving downward again for the first time in over 2 weeks... down 8/10 of a lb over the past 2 days.
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Old 03-22-2010, 03:48 AM   #918
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Quote:
Originally Posted by LowCarbRachel View Post
Hi everyone,

Just wanted to say hi. I've been sick with a horrid stomach virus since Thursday night. I had to skip my Friday and Saturday workouts, boo. Looks like this will be an unscheduled rest week. I'll be lucky to get back in the gym on Tuesday.

I am hoping to start feeling better soon. Until then, I'm reading everything you guys post. So much good information in this thread.
feel better!

OZ baby that ankle!
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Old 03-22-2010, 04:05 AM   #919
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Good morning

Rachael, hope you are feeling better. OZ, hope the swelling down and the ankle is getting better. Take care everyone.

Day 4 of my new exercise/nutrition program... looking forward to my morning workout. It's 4am here... been up 30 minutes already. I'm a morning person!
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Old 03-22-2010, 06:14 AM   #920
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[QUOTE=dbglasgow;13281268]Good morning

Rachael, hope you are feeling better. OZ, hope the swelling down and the ankle is getting better. Take care everyone.

[QUOTE]

DITTO!
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Old 03-22-2010, 06:27 AM   #921
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Good Morning everyone!
Oz, congrats on the loss!! I hope it keeps going down for you! Baby that ankle K.. Those injuries are such a bummer!

I was actually up 2.2 pounds this morning. Confession, I deserved that! I am having a tough time right now with my nutrition. My meals that I posted yesterday were right,, but I added some crap to it last night! UGH!! Makes me so mad that I do this to myself. Of course I woke up this morning stewing about it..
Today is a new day!
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Old 03-22-2010, 09:39 AM   #922
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Hang in there Jami...no one is perfect! We all do that from time to time! Oz ~ you're doing great!

I'm having a tough time with ALLERGIES right now with all the trees budding out. It's killing my energy levels. I'm trying though! I realized some time ago that when I feel like this, it will trigger MAJOR sugar cravings, so I'm doing more to get my protein levels up and cutting my fat intake back some. I really think I've been eating too much fat. And, I'm making sure to STAY AWAY from temptation!

I also think some of the negative progress I'm experiencing in lifting is due to doing weightlifting and Pilates on alternate days. I'm not giving my muscles time to rest. I LOVE Pilates, but for now, I'm going to stick with just lifting and some rebounding for cardio. And...not forget to wear my knee brace for protection!

Last edited by Mayberryfan; 03-22-2010 at 09:41 AM..
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Old 03-22-2010, 10:28 AM   #923
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I will be getting my body fat tested today. I am so curious.
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Old 03-22-2010, 10:34 AM   #924
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I have been good with my calories I am happy to say. I weight lifted on Saturday (legs/abs) and Sunday I did cardio(HIIT on elliptical). Today I will be doing upper body.

Breakfast today - brown rice/one fried egg/one piece of bacon/coffee w/half&half.
Planned lunch - salad w/chicken and low cal dressing
Planned dinner - ???? maybe a protein shake or some kind of animal protein and veggie.

I usually eat 2 large meals but I am now eating 3 smaller meals.....baby steps I guess. One day I will add in a small snack so I will have 4 small meals.
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Old 03-22-2010, 12:19 PM   #925
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Thanks Celeste... I hope your allergies dont give you too much of a bother! I know a lot of people are having troubles right now. I guess its one good thing about winter, no allergies.. I have been having troubles with yucky spiders thinking they can come into my house! I have killed a few over the last couple days and they need to back off!

Afuentes~ Good luck with you body fat analysis! I hope you see some nice numbers!

Tomorrow I am getting that Hydrostatic underwater weighing... I'll be curious to see how those numbers differ from the ones on the other devices..
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Old 03-22-2010, 12:23 PM   #926
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I know we aren't suppose to 'care', but I can't wait to see everyone's results from their body analysis.
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Old 03-22-2010, 12:29 PM   #927
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Ileen,

I think I saw you recommend Stronglifts 5x5 on another thread. Have you ever tried that program or known anybody with a lot of success with it?

I've been thinking about doing it for a long time. I think the hard part for me would be checking my ego at the door and putting down the really heavy weights for something I can do 5 x 5...

Anybody else have experience with this program?
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Old 03-22-2010, 12:54 PM   #928
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Matt, I have never heard of that before.. sorry. But, now I have to google it!

Karla~ I agree! I like it because it gives you more info on your progress. We should "care".. but just not rely on it solely... I knew what you meant
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Old 03-22-2010, 01:12 PM   #929
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Quote:
Originally Posted by yorick View Post
Ileen,

I think I saw you recommend Stronglifts 5x5 on another thread. Have you ever tried that program or known anybody with a lot of success with it?

I've been thinking about doing it for a long time. I think the hard part for me would be checking my ego at the door and putting down the really heavy weights for something I can do 5 x 5...

Anybody else have experience with this program?
Matt,

Strong Lifts 5x5 is a variation on the "Big 3" theme that originated with Coach Bill Starr's 1976 classic, "The Strongest Shall Survive" - a strength training manual for football, which has players Squat, Bench, and Power Clean 3 times a week for 5x5 at varying intensities. Powerlifters adapted this and substituted Deadlifts for Cleans. Starting Strength by Mark Rippetoe is another excellent "Big 3/3 days per week/5x5" program and is highly recommended.

I made some of my best progress in Powerlifting training, and had my best meet performance, on Stephan Korte's 3x3 program, which is another, powerlifting-specific and percentage-based spin on the "Big 3/3 days per week/5x5" program. Google "Korte 3x3" and you can find the entire program on Deepsquatter's website.

These programs are brutally effective, but also brutal in any kind of caloric deficit or other dietary restriction.
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Old 03-22-2010, 01:17 PM   #930
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I havent done the 5x5 , but i know its a good program. I'd go with Stacks recommendations if you are looking for PL type stuff.

you have to want to eat, i agree!
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