Drop Sets and Shoulders

Today at the gym I weight trained my shoulders. I changed my workout a bit.Instead of doing three sets of 5-8 exercises in the 6-8 rep range that is specific to the shoulders. I did three sets of drop sets for each shoulder exercise. What a killer workout. I thought my shoulders were going to explode at the end.

Here is the workout I did:

*5 minute incline(15%) treadmill warm up walk

*Behind the neck press--using barbell
45lb(8)-35lb(8)-25lb(10), 45lb(8)-35lb(8)-25lb(6), 45lb(8)-35lb(8)-25lb(6)

*Shoulder shrugs--using dumbbells
45lb(8)-35lb(8)-25lb(6), 45lb(8)-35lb(8)-25lb(6), 45lb(8)-35lb(6)-35lb(6)

*dumbbell Upright rows
25lb(8)-15lb(8)-10lb(10), 25lb(8)-15lb(8)-10lb(8), 25lb(8)-15lb(8)-10lb(6)

*Bent-over laterals with dumbbells
12lb(8)-10lb(8)-5lb(10), 12lb(8)-10lb(8)-5lb(10), 12lb(8)-10lb(8)-5lb(6)

*Sitting front raises with dumbbells
15lb(8)-12lb(8)-10lb(8), 15lb(8)-12lb(8)-10lb(8), 15lb(8)-12lb(8)-10lb(6)

*Overhead Lateral with dumbbells
20lb(8)-15lb(8)-10lb(8), 20lb(8)-15lb(8)-10lb(8), 20lb(8)-15lb(8)-10lb(6)

*Clean and press using barbell 45lb(6 reps, 3 sets)

*30 minute post-weight training low intensity bike ride (150+ calories)

I supplemented with creatine, L-glutamine, whey, digestive enzymes, fibersure, and a multivitamin/mineral. I did not record my dietary intake today since I ended my fast this morning, but will record my nutrition and macro nutrient ratios tomorrow. However, I did make sure the I got in 200 grams of protein today.

Post 2-day juice fast

Wow, I feel so much better after my juice fast!!! I'm still getting over my cold, but other than that I'm ready to rock. I started my juice fast a little before 8am(EST) Saturday morning and finished my juice fast This morning (Monday) at 8:01am (EST). I took some digestive enzymes before eating my first meal post fast. The enzymes I'm taking are broad spectrum and include lipase(to break down fat), protease (to break down protein), cellulase (to break down fiber), amylase (to break down carbohydrates), and lactase (to break down milk sugar).

Before my fast, my waist size was 26.5 inches. This morning upon waking my waist measured 25 inches. Before my fast, my Supraillac caliper measurement was 4mm(14.8% body fat). Upon waking this morning, my Supraillac reading was 2mm(12.5% body fat). So that means on my 2-day juice fast that I lost 1.5 inches from my waist and lost 2.3% in body fat!!!!!

I haven't took my body weight, as of yet, because I have not been to the gym post juice fast. I'll make sure to take my weight measurement today.
Later on this afternoon, me and the kids will hit the gym. I feel like doing shoulder weight training today. So, I'm off to workout my shoulders and do some low intensity cardio in a few hours. I will post my shoulder workout regimen and weight later on today.

Have a great day everyone.

Detour----Natural juice fast

OK, I have done low carb in the past and have never felt this miserable or irritable before. I had to examine what I did different in the past when low carbing then what I'm doing currently. What I did differently in the past was do a natural juice fast. Do to the symptoms of digestive system toxicity (irritability, headaches, feeling miserable, etc..), I will go on the natural (no added sugar or processing) juice fast for two days. I started my natural juice fast at 8am this morning and will finish my juice fast at 8am Monday morning. Within the past year I have been juice fasting every six weeks and stopped juice fasting about three months ago.
In the past I have juice fast using the Ultra Ab-Trim & 5-day colon cleansing kit and lost over ten pounds in 5 days. My goal for my juice fast is not to lose weight, but to rid my body of all the toxic buildup from all the processed and sugar laden foods that I have been eating these past few months. I have also juice fasted along with using Oxy-powder in the past, and love this stuff!!!! Oxy-powder is amazing and I feel like my digestive system is renewed after using this stuff. Currently, I'm using Oxy-powder for my 2-day colon cleanse. I will be using only natural grapefruit juice, lots of water with a small amount of freshly squeezed lemon juice, multivitamin/mineral,and of course Oxy-powder. I will consume around 1500+ calories per day while on my juice on my fast.
While my goal is not to lose weight on my juice fast, I will end up losing a few pounds within these couple of days. I prefer juice fasting because the body is being nutritionally supplied while getting unclogged. The 1500+ calories that I will be consuming per day in juice during my fast will prevent my body form going into a carbolic muscle wasting state. During my fast I will do a small amount of low intensity cardio to keep my metabolism high. Grapefruit juice is my juice of choice because of the high amount of vitamin C and all the health benefits of grapefruit. Grapefruit is definetly one of my super foods. One whole Texas Sweet red grapefruit contains about 120 calories, 32 grams of carbs, 2 grams of protein, 12+ grams of fiber, and 240% vitamin C. I'm really excited about this fast. I think it will boost my vitality, mood, strength, and immune system. I always feel better and look better after a juice fast. One important note I would like to make before getting off the topic of natural juice fasting is that I always have to take digestive enzymes for a few days after coming off of a fast.
Yesterday, I consumed 1900+ calories with a macro nutrient range of 20/50/30. I consumed 20% of my calories from carbs, 50% from protein, and 30% from fat. Only after being on a clean diet for only 4 days, my skin is clear and glowing. The only supplements I consumed yesterday was a multivitamin/mineral. I performed a low intensity 40 minute elliptical training session yesterday. Like I stated in my previous blog, I wont start weight training again until my energy level increases and my irritability goes away--hopefully right after the 2-day juice fast.

Hello everyone,

I'm still feeling the effects of my low carb diet that I started just recently. Once the brain fog, headaches, dizziness, irribility, and lack of energy fades away--I will be hitting the weights pretty hard. Currently, I've been getting a lot of rest, which is unusual for me. I usually get between 3-5 hours of sleep per day, which works out for me. Lately, I've been getting 6-12 hours of sleep per day.

The only exercise that I performed yesterday was hula hooping and a low intensity elliptical cardio session. I did 30 minutes on the elliptical at the resistance level 7 burning 280 calories. In the past, I used to do 30-60 minute ellitical cardio burning between 350-900 calories. Today, and for the next few months I will focus on doing only low intensity cardio making sure I stay in the fat burning zone. Sometimes, I find myself unconsciously going into the aerobic/cardio zone, and have to slow down or increase the resistance to go at a slower (lower intensity) pace. For me, daily cardio is one of the keys to achieving great looking abs. A clean and high protein diet, weight training, consistency, and diet also play a role in achieving great looking abs.

I consumed well over 200grams of protein yesterday.. My macronutrient ratio was 20/50/30. I consumed 20% of my calories from carbs, 50% of my calories from protein, and 30% of my calories from fat. I ate 5 small meals, making sure to eat every three hours. I consumed 1655 calories. I was planning to consume more calories, but I was sleeping most of the time.

The only supplements that I used yesterday was:

1. CLA

2. whey

3. fibersure

4. multivitamin/mineral

5. Essential fats (flax seed oil)

Of course, once I start weight training next week , I will take addtional supplements to support my weight training regimen. When I weight train, I also incorporate the following supplements into my supplement program: creatine, glutamine, and amino acids.

Have a wonderful day.

Tameka

First Day of EAS Body-for-life transformation complete

Well, I have successfuly completed the first day of my EAS Body-for-life transformation. I won't be doing any rigorous weight training until next week. I'm still adjusting to my new low carb diet that I started.
Yesterday, I consumed 1740 calories with a macronutrient range of 10/60/30 (10% of calories came from carbs, 60% of calories came from protein, and 30% came from fats। I ate a low carb, high protein, and moderate-high fat diet.When on this type of diet, I usually feel dizzy and have low energy levels for the first few days. After being on this diet for a few days my body adjusts and I start feeling normal and energetic again. I will carb load every 4th day with healthy fibrous (e.g. fruits and vegetables). I don't carb load with starchy (e.g. wheat bread, wheat pasta, rice) carbs because they are harsh on my digestibe system. I ate a total of six small meals. I ate every three hours. The only supplements I took yesterday was whey, a multivitamin/mineral, fibersure, and CLA.
I performed an early morning cardio session. I did 30 minutes of low intensity-high resistance elliptical training burning only 285 calories. Like I stated earlier, I will perform my weight training routines when my body adjusts to my new nutrition regimen.
My measurements on 12-26-07 were:
Weight: 137lbs
Body fat: 14.8%
Chest: 36 inches
Waist 26.5 inches
Hips: 36 inches
Shoulders: 48 inches
Forearms: 9 inches
Thighs: 22 inches
Calves 13.5 inches
stomach skinfold caliper reading: 4.5mm
Suprailliac skinfold caliper reading: 4mm
I used the Accu-Measure fitness 3000 personal body fat tester that is recommended in Body-for-life, to measure skinfold thickness. I plan to take and post progress pics on January 5, 2008.
Honestly, I had a rough first day of the transformation. I was irritable, sleepy, and was wanting junk food. I even dreamed that I had cheated on my nutrition plan. I woke up feeling bad that I cheated, and realized that it was only a dream. Boy, do I have some issues. Bye-bye dark chocolate, hello six pack.
I have researched more about what EAS products I want to take, and I will commit to the following EAS supplements:
1. L-glutamine
2. Creatine (phosphagen)
3. CLA

Tameka

Hello all,
I'm a lacto-ovo-vegetarian and I would like to be lean and muscular. It is really hard for me to gain and keep muscle mass, but easy for me to get lean. During my last transformation I lost all the muscle I had gained, but I am determined not to make the same mistake this time around.
This past summer I weighed 112lbs at 13.5% body fat. I have been training, eating a lot, and doing a minimal amount of cardio to gain muscle mass. Currently, I weigh 135lbs at about 15% body fat. So, I have gained 18lbs of muscle over a 5 month period. Now, it's time for me to transform my body to a more lean and muscular figure.
What I will do differently during this transformation is:
1. Supplement with EAS products
2. Lift heavy--one muscle group per day--5 days per week
3. perform low intensity, long (30-60 minutes) duration cardio 4-6 days per week
4. keep calories high
5. keep protein intake high
6. get more sleep

I will post weekly pictures and daily nutrition and workout regimens. Your support, comments, suggestions, and motivation is welcomed. Thank you.