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STIX 2012 Journal and cartoons


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Jan 10

 

129lbs I been sick for 4 days and haven't eaten much.

Food:

almonds 10g

2 creatines and L glutamine

protein shake 35g

banana

2nd shake 32g

2nd banana

bagel at work 16g

nuts at work 16

bake beans 20g

 

Total protein 129g

 

Gym

1.5 hrs forearms/calves/chest/tri (trying to catch up from the last few days)

 

Seated calf - 20@ 55kg, 10+burns @ 70kg, 10+ burns @ 70kg

Calf press - 20@ 360lbs x 3

Wrist curl - 30 @ 70lbs x 3

Reverse wrist curl - 20@ 30lbs x 3

Chest press - 15 @ 65lbs X 3

Pec Fly - 20 @ 25lbs, 12 @ 35lbs, 4 @ 45lbs

Tri cable pulldown -15 @ 13kg, 11 @ 14kg, 4 @ 15kg, 3 @ 16kg

Tri extension -15 @ 10kg + 10 @ 7.5kg x 3

Edited by precision female
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Jan 11

 

130.5lbs

 

Food:

3 creatines and L glutamine

protein shake 32g

triscits 7g

almonds 8g

sunflower seeds 15g

bagel 17g

cashews 15g

2nd shake 32

banana

triscits and jam 5g

 

Total protein 131g

Gym

2 hrs split shoulders/abs/biceps

 

Sit ups - 25 @ 25lbs x 3

Leg ups 30 x 3

Ab crunch 15 @ 95lbs, 10 @ 100lbs, 7 @ 105lbs

Bi cable curl - 15 @ 12kg, 12 @ 13kg, 6 @ 14kg, 6 @13kg

Dumbell Bi curl 10 @ 20lbs, 10 @ 25lbs + 8 @ 20lbs, 10 @ 25lbs + 8 @ 20lbs

Shoulder press 12 @ 110lbs, 9 @ 120lbs, 5 @ 130lbs

Shrugs - 20 @ 105lbs, 15 @ 125lbs, 10 @ 145lbs

Dumbbell side raises 6 @ 10kg/ea+ 6 @ 7.5kg/ea + 6@ 5kg/ea x 3

1 arm shoulder cable row- 5 sets at 2 - 3 kg/ea

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Jan 12

 

130lbs

 

Food

L glutamine 2 creatines

protein shake 32g

sunflower seeds 18g

bagel 17g

4 bananas

yam fries

quinoa salad 10g

2nd shake 32g

almonds 10g

 

Total protein 119g

 

Gym:

1 hr 50 minutes split (legs)

 

Squats - 20@105lbs, 15@125lbs, 5@145lbs

Lunges - 15@85lbs, 12@95lbs, 10@ 105lbs

Leg Press 20@ 230lbs, 15@270lbs, 8@360lbs

Leg extension - 8@120lbs,7@120lbs, 5@120lbs

Leg curl - 10@ 100lbs, 8@105lbs, 6@105lbs

Aductor - 15@150lbs,12@160lbs,8@175lbs

Abductor - 15@270lbs,12@280lbs,10@300lbs then 2 descending sets

Deadlift - 20@70lbs, 15@100lbs, 15@100lbs

Back extension - 15@45lbs x 3

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Jan 13

130.5lbs

 

Food

L glutamine and 3 creatines

Protein shake 32g

nuts 20g

1 cup soy milk 7g

bagel and pretend cheese 17g

banana

juice

protein shake 35g

bake beans 20g

 

Total protein 131g

Gym

1 hr 45 min split back and chest

 

Chest press - 15@ 45lbs, 20@ 35lbs, 15@ 65lbs, 15@ 65lbs, 6 + 3 @ 75lbs

Pec Fly - 10+10@ 25lbs, 9@35lbs, 6@40lbs, 2 + 4 @ 45lbs

Incline Chest press -10 @ 35lbs,9@65lbs, 4@ 65lbs

Dumbell Fly - 10@15lbs/ea, 10@15lbs ea

Chest cable pulley - 10@ 10lbs/ea, 10@10lbs/ea, 10@ 10lbs/ea

Chin ups - 6 +6+5+10 zero weight

Lat pulldown - 10@100lbs,6@115lbs,4@115lbs

Cable cross pulley - [email protected]/ea, 15@7,5lbs/ea, 15@10lbs/ea

1 arm Dumbbell row - 10@45lbs/ea,10@50lbs/ea, 10@50lbs/ea

Seated row - 8@110lbs, 8@110lbs, 10@ 110lbs

Bent over Row - 15@ 65lbs, 12@85lbs, 10@85lbs, 15@65lbs

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Jan 14

 

131.5lbs

 

Food

3 creatines and L glutamine

protein shake 25g

nuts 6g

soy milk 4g

bagel 17g

bagel again 17g

2nd protein shake 35g

tofurky slices 15g

1/3 brick tofu and rice 17

 

Total protein 136g

 

Gym

1hr15 mins forearms/calves ...really sore from the last 2 workouts so really a rest day.

 

Calf press - 30@ 270lbs, 25@ 360lbs, 25@360lbs, 20@450lbs, 20@ 450lbs, 30@ 270lbs

Seated calf raise - 20@ 55kg, 12@70kg, 8@70kg, 20@55kg, 40 standing each leg @ zero weight

Wrist curl - 30@70lbs, 15@90lbs, 10@90lbs

Wrist reverse curl - 20@ 30lbs, 20@35lbs, 12@40lbs, 12@40lbs, 40@ 20lbs

15 minutes cardio on elliptical with intervals

 

Competition prep

30 minutes posing

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Any green veggies? Broccoli is what most people at least do. And if broccoli isn't your favorite, then spinach at least? Plus I do not see a raw food source for Vitamin C in your diet (which will also allow your body to input iron from your diet). Important to keep your immune system up and running.

Just an observation.

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Jan 15

 

131lbs

 

Food:

L glutamine and 2 creatines

nuts 30g

tofu and rice 16g

2 bananas

1 cup soy milk 7g

kale and yam salad

salad and tofu dinner 18g

protein shake 27g

soy milk and tofurky 10g

2nd protein shake 20g

 

Total protein 128g

 

Gym

1 hr 50 min split bi/tri/abs

 

5 minute row warm up

Bi cable curl 15@ 1`7.5lbs/ea, 10@ 22lbs/ea, 7 @ 25lbs/ea 1 descending set

Bi dumbell curl - 9@25lbs, 8@ 25lbs+10@15lbs,8@25lbs+8@10lbs

Reverse Bi curl - 20@ 30lbs, 10@40lbs, 10@40lbs

Tri Extension dumbells - 15@10kg/[email protected]/ea x 3

Tri cable pull down - 15@ 13kg, 13@14kg,4@16kg and 2 descending sets

Tri EZ curl on back - 10@ 30lbs x 3

cable ab crunch - 15@ 57lbs, 15@ 57lbs,12@ 67lbs

Ab crunch - 15@ 95lbs, 6@ 105lbs, 10@ 100lbs and 2 descending sets

Sit ups - 25 @ 25lbs, leg ups 20

 

Competition prep

30 minutes posing

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Jan 16

 

129.5lbs

 

Food:

L glutamine and 2 creatines

protein shake 25g

4 bananas

2nd shake 34g

tofu and rice 6g

bagel and tofutti 16g

nuts 13g

tofurky slices 15g

3rd shake 25g

triscits and jam 3g

vegan gummi bear candies

 

Total protein 137g

 

Gym

1 hr 15mins shoulders

 

shoulder cable - 15@ 2kg/ea, 12@3kg/ea, 15@ 2kg/ea, 10@3kg/ea, 12@2kg/ea

shoulder press - 10@ 100lbs, 7@ 110lbs, 6@ 120lbs and 2 descending sets

Front barbell raise - 20@ 35lbs, 12@55lbs, 10@55lbs, 5@65lbs

Shrugs - 20@ 105lbs, 10@ 155lbs, 12@155lbs, 15@125lbs, 12@125lbs

Side dumbbell raises - 6+10kg/ea + 6@ 7.5kg/ea + 10@ 5kg/ea x 3

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Jan 17

 

130lbs

 

Food

3 creatines and L glutamine

almonds 6g

protein shake 25g

3 bananas

quinoa salad 10g

nuts 15g

bagel 17g

2nd bagel 17g

2nd protein shake 25g

2 cups orange juice

can of bake beans 20g

 

total protein 135g

 

Gym

2hrs split quads/hams/glutes

 

Squats - 40@ 35lbs, 20@ 105lbs, 15@125lbs, 8@155lbs, 4 @ 155lbs fail

Leg press - 15@ 270lbs, 15@270lbs, 10@320lbs, 5@320lbs fail

Deadlift - 20@ 90lbs, 15@110lbs, 15@110lbs

Lunges - 15@ 85lbs, 10@ 105lbs, 10@ 105lbs

Back extension - 15@ 45lbs, 15@ 45lbs, 20@45lbs

Adductor - 15@265lbs, 12@280lbs, 8@300lbs + some forced reps

Abductor - 10@ 155lbs, 8@170lbs, 6@ 185lbs + some forced reps

Leg extension - 10@ 120lbs, 10@120lbs, 8@ 130lbs

Leg curl - 12@100lbs, 8@ 100lbs, 5 @ 115lbs

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Jan 18

 

132 lbs

 

Food

2 creatines and L glutamine

protein shake 32g

bagel 17g

2 bananas

2nd bagel 17g

quinoa salad 10g

2nd protein shake 38g

1/2 cup soy milk 4g

can of bake beans 20g

 

Total protein 138g

 

Gym

1 hr chest

 

Pec Fly - 30@ 20lbs, 15@30lbs, 10@40lbs, 5@50lbs

Cable Chest - 15@10lbs/ea, 15@ 12lbs/ea, 11@15lbs/ea

Seated chest press - 15@90lbs, 15@100lbs, 8@110lbs

Barbell flat chest press - 20@45lbs, 10@65lbs, 9@65lbs

Decline chest press - 15@ 45lbs, 15@65lbs, 15@65lbs

Incline chest press - 10@65lbs, 5@65lbs, 5@65lbs

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kale and yam salad

salad and tofu dinner 18g

So I posted for more greens, and I saw this the next post (right after the post about how you do not like greens). But I don't see anything green at all after that post. Doesn't have to be green leafy kale or salad lettuce. How about green beans? my favorite is green sugar snap peas (raw out of the bag - crunch!). Most fitness people like broccoli too (though not to many people like this veggie - stinky).

Though I remember when all I did was beans and grains for awhile, but I also took wheatgrass tablets to get my 'greens' in. A tablet is fast and easy, and doesn't taste all that much. There are other 'green' tablets out there to take also: barley grass, spirulina, chlorella, etc. Maybe you can invest some time and effort into looking at what your grocery store has as far as these 'greens' go. Of course Fresh is best, but these are better than nothing is what I thought when I took the wheatgrass tablets.

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ya I tried greens for that day...didn't like them. The quinoa salad has bits of green in it, green edamame beans. All my salads are store bought. I don't cook. I have all the vitamins covered in the vega wholefood meal powder and the 4 other protein powders I use. I hate to add more pills to my diet because I already feel ridiculous popping glutamine and creatine pills all day... if I felt like I was suffering without the greens I'd do something more...but my health is 100%.

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Jan 19

 

133.5 lbs

 

Food

3 creatines and L glutamine

protein shake 30g

nuts at work 20g

quinoa salad 10g

triscits and tofutti 4g

2nd shake 30g

orange juice

tofurky slices 15g

can of bake beans 20g

almonds 9g

 

Total protein 138g

 

Gym

2 hrs 30 minutes in 3 splits - forearms, back, biceps, calves

 

Chin ups - 13 regular grip, 6 wide grip, 6 wide grip, 6@ 10 lbs, 3 @20lbs

Lat pulldown - 10@ 115lbs, 10@115lbs, 5 + 5 @ 115lbs

Cross pulley - 15@ 5lb/ea, 15@ 7.5 lbs/ea, 10@ 10lbs/ea, 7@ 12.5lbs/ea

1 arm dumbbell row - 10@ 50lbs/ea, 6@ 55lbs/ea, 8@ 55lbs/ea

Seated row - 10@ 110 lbs, 8@ 120 lbs, 6@130lbs, 8@ 110lbs

Bent over row - 20@ 65lbs, 15@ 85lbs, 8 @ 95lbs, 8@95lbs

Seated calf raises - 20@ 55kg, 15@ 65kg, 10@ 75kg, 10@75kg and 1 descending set

Bi cable - 15@ 12kg, 10@ 13kg, 6@ 14kg, 5@ 14kg

Bi dumbbell curl - 8@25lbs+5@20lbs/ea, 4@25lbs + 4@ 20lbs/ea, 4@ 25lbs + 4 @ 20lbs/ea

Calf press - 20@ 470lbs, 15@ 570lbs, 15@ 570lbs, 10@ 570ls

Reverse Bi barbell curl - 10 + 9 + 6 + 6 @ 40ls

Wrist curl - 15@ 90lbs x 4

Reverse wrist curl - 20@ 30lbs x 4

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Jan 20th

 

132.5lbs

 

Food

2 creatines and L glutamine

protein shake 26g

bagel 17g

tofurky slices 25g

nuts at work 12g

orange juice

2nd protein shake 27g

tofu and noodles 30g

 

Total protein 137g

 

Gym

1hr 15min Abs

 

Ab cable Crunch 15@ 52lbs, 15@ 57lbs,15@62lbs, 12@ 67lbs

Sit ups - 25@ 25lbs x 3

Ab Crunch - 12@95lbs, 9@ 100lbs, 6@ 100lbs

Leg ups - 25 x 3

Hanging Leg raises - 12 x 3

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Jan 21st

 

133 lbs

 

Food

2 creatines

protein shake 25g

tofu and noodles 30g

bagel and hummus 18g

2nd shake 31g

barley and mushroom soup 9g

nuts at work 2g

almonds 17g

 

Total Protein 132g

 

Gym

30 minutes Triceps...today is a rest day really

 

cable pull down 15@ 13kg, 12@ 14kg, 7 @ 15kg and 3 drop sets

Tri dumbell extension - 15@10kg/ea + 10@ 7.5kg/ea x 3

Tri EZ curl on back - 10@ 20lbs, 12@ 20lbs, 9 @ 25lbs

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Jan 22nd

 

313 lbs

 

Food

L glutamine and 1 creatine

protein shake 25g

tofu brick and broccoli 45g

2nd shake 35g

3rd shake 27g

vegetable fried rice

 

Total protein 132g

 

Gym

1.5 hr shoulders

 

5 minute row warm up

shrugs - 20@ 105lbs, 12@ 155lbs, 6@ 175lbs, 15@ 125lbs

Front barbell raise 15@ 55lbs, 9@ 65lbs, 8@65lbs

Side dumbbel raises - 6@10kg/[email protected]/ea+6@5kg/ea x 3

Shoulder press - 12@100lbs, 8@ 120lbs, 4@130lbs

Cable shoulder pull - 12@ 5lbs/ea, [email protected]/ea, [email protected]/ea

Front dumbell raises - 10@ 4kg/ea, 15@ 5kg/ea, 15@5kg/ea

 

Competition prep

2 - 3 hours researching cutting diets

15 minutes photo shoot of my poses

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Jan 23

 

132 lbs

 

Food

1 creatine and L glutamine

bake beans 20g

protein shake 32g

bagel and tofutti 17g

quinoa salad 10g

nuts 5g

2nd shake 27g

3rd shake 35g

 

Total protein 146g

 

Gym

1 hr 35min split - quads/hams/glutes

 

5 minute warm up

14 minutes cardio with intervals

Leg press - 15 @ 385lbs, 12@435lbs, 8 @ 475lbs

Squats - 20@ 105lbs, 8@ 135lbs, 5 @ 155lbs

Lunges - 15 @ 60lbs x 3

Deadlift - 15 @110lbs x 3

Leg curl - 8@ 105lbs x 3

Leg extension - 7@ 130lbs x 3

Back extension - 20@ 45lbs, 15 @ 45lbs, 15@ 45lbs

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Jan 24

 

132 lbs

 

Food

2 creatines and L glutamine

almonds 2g

tofurky 15g

protein shake 32g

bagel and toffutti 17g

nuts 6g

triscuts and hummus 9g

orange juice 5g

2nd bagel 17g

2nd protein shake 30g

noodles 6g

 

total protein 139g

 

Gym

1 hr 45 minutes split chest/back

 

Pec Fly - 30@ 20lbs, 15@ 30lbs, 9@ 40lbs, 4 @ 50lbs

Cable pulley chest - 15@ 10lbs, 12 @ 12.5lbs, 6@ 15lbs

Bench press -15@ 25lbs, 14@ 25lbs, 6@ 30lbs

Decline chest press - 10@ 65lbs, 10@ 65lbs, Incline chest press - 8@ 55lbs

Chin ups - 10 + 8+ 6 wide grip, 6@ 10lbs, 3 @ 20lbs

Lat pulldown - 10 + 10 + 6 @ 115lbs and 2 drop sets

Bent over row - 15@ 85lbs, 9@ 105lbs, 7@ 90lbs

Seat Row - wide handles - 12 @ 100lbs, 10@ 110lbs, 5@ 120lbs

Cable Cross pulley - 15 @ 7.5lbs/ea, 14 @ 10lbs/ea, 5 @ 12.5lbs/ea, 7 @ 10lbs/ea

1 arm dumbell row - 8 @ 55lbs/ea x 3

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Jan 25th

 

132.5lbs

 

Food

L glutamine and 2 creatines

protein shake 32g

vega bar 15g

falafel wrap 7g

bagel 17g

tofurky slices 21g

nuts 6g

2nd shake 32g

bread an jam 7g

total protein 137g

 

Gym

2 hrs split - adductor/abductor/calves/ abs/ forearms

 

Cardio 17 minutes with intervals 5 minute warm up

Adductor - 15@ 265lbs, 15@ 280lbs, 10@ 295lbs, 10@ 305lbs and 3 drop sets

Abductor - 15@ 155lbs, 15@ 170lbs, 10@ 185lbs , 8@ 195lbs and 3 drop sets

Seated calf raise - 25 @ 55kg, 15@ 70kg, 10@ 80kg

Calf press - 20@ 310lbs, 12@ 410lbs, 8@ 410lbs, 40 standing body weight each leg

Sit ups - 25@ 0 lbs, 20@ 25lbs, 25@ 25lbs

Ab crunch - 10@ 100lbs, 10@ 100lbs, 6@ 106lbs and 2 drop sets

Cable Ab pulldown - 10 + 10+ 10 @ 60lbs, 15@ 65lbs, 10@ 70lbs

Leg raises - 30 + 30 + 20

Wrist curl - 15 @ 100lbs x 3

Reverse wrist curl - 30 @ 30lbs, 20 @ 40lbs, 16@ 40lbs

Edited by precision female
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Jan 26th

 

132lbs

 

Food

L glutamine

almonds 4g

banana

bread and jam 15g

protein shake 32g

vega bar 15g

triscuts and toffuti 8g

nuts 3g

bagel and tofutti 17g

2nd shake 36g

 

Total protein 130g

 

Gym[/b]

 

rest day.... depressed and cried in bed all day..and last night too so I didn't sleep much.

Edited by precision female
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