Scarlett's What-Am-I-Doing-Wrong Log, 2008

[Scarlett]

I've come up with about twenty-thousand silly titles for this log including the "I-can't-believe-I'm-logging" log and the "this-is-completely-hopeless" log... even something clever in reference to lily pads and frogs and logs, but decided on this one as a subtle way of saying to anyone who decides to pop their head in every once in a while - don't baby me.

I'm amazed at myself for starting one of these.. mainly because I tend to shy away from sharing much of anything with anyone at this point in my life (no Miami Ink comments, plz - *facepalm*) and I have a sneaking premonition that this log will be the downfall of my schoolwork.. buuuuut I'm starting to doubt the longevity of my own improvement capabilities and I recognize a few bad habits that are probably severely hindering my training. I wish I possessed some sort of intuitive sense that told me exactly what I should drop from or add to my diet/training.. because I would do it instantly with no qualms whatsoever. If I somehow knew for sure that X was a sabotage in disguise, I would have no problem never eating/using it again.

That being said, I'm going to try and keep my personal life out of this as much as possible (HAHA, right.) - I have other places for that nonsense - but I can't promise tidbits of artsy little bookishly right-brained Lily wont find their way in somehow... and plan on random, obscure song lyrics or quotes, or things written in German.. and pictures. Everyone loves pictures. Also, as wide as my vocabulary can be, I have this thing for cursing, but I'll try and keep the Tourette's under control.

Stats
Height: 5'4.5"
Weight: 136
BF%: Unknown
(..uhh, am I forgetting anything?)
Hair color: Red
Eye color: Hazel
Tattoos: 3
Piercings: 8
Astrological Sign: Capricorn
(..haha ok, just kidding.)


Max Lifts
Squat: 210
Bench: 115
Deadlift: 260


Goals
What do any of us want.. satisfaction? A likely aspiration.. I'm currently on a slow (very slow) bulk. I want to be stronger/bigger/leaner, and I'd like to have my bench not suck so horribly. Overall I need more upper body LBM/strength in general - chest/shoulders/arms, you know, the basic female trouble-spots. My legs and core are relatively strong, but my ass pretty much runs the show. You think I'm kidding.


Where I've been:


Fall 2006


Summer 2007


Fall 2007


About where I am (January):








About what I want (eventually) :





Current Split
I've been pretty happy with my push/pull routine for the past month, but I am MORE THAN OPEN to tweaking advice. I usually pick a day - Tuesday or Thursday, whichever one I'm feeling more depressed or whichever one the lane availability is best, to do a pm swim.. otherwise my Sunday swim is about the only cardio I get.. yeah, my cardio is lagging.
I have a thing for not limiting the number of sets I do, being solely concerned about the weight I achieve. Sometimes it results in my workouts hovering at three hours long.. lol. Last Wednesday I hit about seventeen sets of deadlifts simply because I was working on my form.

Monday (LEGGY DAY)
Squat
Bench
DB Row
Accessories - Hams and Calves

Wednesday (DEADLIFT DAY)
Deadlift
Overhead Press
Chins
Shrug
Accessories - Biceps

Friday (VOLUME DAY)
Squat
Bench
Row
DB Shoulder Press
Accessories - Triceps

Sunday (SWIMMM!)
300 free warmup
200 IMs (all strokes)
200 each drills (kick/pull)
500 free



Diet
I do not count calories or weigh food, and I estimate protein intake. My hope is that I wont have to start hardcore counting/weighing, because it's rather impractical while I'm at school. I manage my timing intake of macronutrients quite strictly (carbs pre/post-workout, etc). My diet consists of lean meat, nuts/ANPB, "green stuff", oats, whey and micellar casein powders.. my current whey powder is Isopure Zero Carb but I'll be getting a shipment of Whey Isolate Cold-Filtration from TrueProtein soon. Ummm, I do not take cheat days, cheat meals, cheat nibbles, not even cheat whiffs.. ever.
Probably partially due to the lengthy training sessions in which I use up ALL of my fuel, I'm often hypoglycemic afterwards - shaking/tremors, weak, unbalanced, sometimes blurry vision.. but I don't really worry about it because I'm usually fine the instant I get my PWO shake. Dad used to be the same way.

Pre-W/O
1/2c raw oats
1 scoop whey
(oftentimes I'll mix in an EAS Edge shake as a thickener.)

During
20oz G2
1/2tsp Beta Alanine

Post-W/O
8oz V8-Splash/other juice concentrate
1 DanActive Yogurt (the "Immunity" kind = thickener+sugar)
1.5 scoops whey

~45 Minutes Later
2oz almonds or 2tbsp ANPB



Supplement Regime
Training Days:
Mon/Weds/Fri

9am:
1 Biotest 7 (150mg 7-hydroxy-PC/5-methyl-3)
1 DHEA (25mg dehydroepiandrosterone)
1 Sesapure (700mg sesamin/episesamin)

9:45/Pre-workout
5 Red Blast (CEE/nootropics/NO enhancers/caffeine)
2 CEE (1500mg Creatine Ethyl Ester HCL)

During:
1/2tsp Beta-alanine (2-3g)

PWO:
2 BCAAs (400mg L-Valine/400mg L-Isoleucine/800mg Leucine)
2 CEE (1500mg Creatine Ethyl Ester HCL)

W/Meal:
1 Glucorell
1 VS OneDaily Multi
1 Total EFA/Omega 3-6-9
1 VS Green Phyters
1 Potassium Gluconate (550mg)
1 Vitamin C w/Rose Hips (500mg)
1 Sesamin (1000mg sesame oil)

8pm:
1 Biotest 7 (150mg 7-hydroxy-PC/5-methyl-3)

Optional Sleep Aid:
0.5-1 Melatonin (1.5-3mg melatonin/B6/cal.)
and/or
1 Magnesium (250mg)


Cardio and Off-Days:
Tues/Thurs/Sat/Sun

9am:
1 Biotest 7 (150mg 7-hydroxy-PC/5-methyl-3)
1 DHEA (25mg dehydroepiandrosterone)
1 Sesapure (700mg sesamin/episesamin)

W/Meal:
1 Glucorell
1 VS OneDaily Multi
1 Total EFA/Omega 3-6-9
1 VS Green Phyters
1 Sesamin (1000mg sesame oil)

8pm:
1 Biotest 7 (150mg 7-hydroxy-PC/5-methyl-3)

Optional Sleep Aid:
0.5-1 Melatonin (1.5-3mg melatonin/B6/cal.)
and/or
1 Magnesium (250mg)

I think that's it for now.. I'll probably be editing this on and off though if I think of something I'm missing.

*gulp*
Here goes nothing..

Vati, für dich. ∞

	ASS Nelson Montana

	Beta Alanine This Carnosine precursor increases endurance by buffering lactic acid build up, enhances pump through the nitric oxide pathway and enhances the muscular utilization of creatine.

	Glucorell Glucorell R helps shuttle carbohydrates into your muscle cells instead of your fat cells by increasing insulin sensitivity and the uptake of glucose.

	PureCEE PureCEE delivers increased strength, pump and muscular endurance without abdominal bloating or subcutaneous water retention often found with creatine monohydrate. PureCEE uses the finest and purest Creatine Ethyl Ester HCL.

	Red Blast RED BLAST contains Pure Creatine ethyl ester, black tea methylxanthines that enhance the Central Nervous System, improves oxygen uptake via bronchiodilation and anti-inflammatory effects as well as increases the NO effects of Arginine Ethyl Ester, Ornithine Ethyl Ester and norvaline.

	SesaPure Sesapure will help you get or stay lean while providing significant health benefits.

	Isopure Whey protein Isolate from Natures Best The elite protein elixir.

[Que_66]

*IN*

[takniteasy]

Oh man, is this going to be an interesting journey! Honey, I am in for this one!

About the having an intuitive sense of what you should or should not do/eat, that comes with experience. Lord knows many of us are still trying to figure that out. Trial and error - it's the way of life.

You have such a fantastic base to work with! Good luck with your goals and your journey!

[Blut Wump]

You have a good base to work with. I can see where the deadlift comes from. Nice back.

[Mrs Croft]

I am definitely in ..how can I not be you put pics in your first post

[CK]

IN! you have such a tiny waist!!!

[WonderWoman]

Originally Posted by Mrs Croft

I am definitely in ..how can I not be you put pics in your first post

Oh my babydoll got it going on girl. BTW, you have inner beauty, so you can bang it out, without a doubt in my mind you can obtain that body. Dam, I want those legs too, they will be there soon!
BTW, loving the red hair and are those those stank ass clothes, lol. JUST MESSING GIRL.

	ASS Nelson Montana

[T-Cake]

Originally Posted by WonderWoman

You should've named your log.. BTW, loving the red hair and are those those stank ass clothes, lol. JUST MESSING GIRL.

You're evil, WW!

Nice photo of the pops! Always a fave

Lil, you have SO MUCH to work with, and you're right, your strength is definitely sitting (no pun intended -- ok, maybe a little bit) in your lower half right now.

I know you want to go big with your oly stuff and I think you should, but what is your main goal for up top? Put on more mass? I mean, judging from the photo you chose as "drool"-worthy, that's my guess.

We all know you're strong as hell. You just want it to show more, or what? I can help you! We all can!

And you make this log whatever you want. We ya'!

[Scarlett]

AWWW, thanks everyone..

You guys rock hard.

Originally Posted by T-Cake

Nice photo of the pops! Always a fave

I know you want to go big with your oly stuff and I think you should, but what is your main goal for up top? Put on more mass? I mean, judging from the photo you chose as "drool"-worthy, that's my guess.

We all know you're strong as hell. You just want it to show more, or what? I can help you! We all can!

Yeah, that pic is one of my favorites of him.

I definitely want more mass up top, to begin with... I guess I'm banking on that addition of mass overflowing into an escalation of strength which is also (always) a priority.

Also, I believe this smiley should be a part of our arsenal, just for my stank-ass:

	ASS Nelson Montana

[T-Cake]

Originally Posted by Scarlett

Also, I believe this smiley should be a part of our arsenal, just for my stank-ass:

What do you want the smiley to be called? :stinky: ?

Okay, have you supersetted before? I don't want to ask you dumb stuff or insult your knowledge of training, but I simply want to get an idea of where your base is in terms of move variation/what you're history is for upper body specific stuff.

I personally like doing lifts very few others do in the gym around me -- so if being unique is your thing (as well as being effective) I might have some ideas for ya'.

I saw the split you named already. Do you want to make changes?

And you're right, that once you gain mass up top, your overall strength will go up with the oly stuff, absolutey. Let it overfloweth

	ASS Nelson Montana

Im so glad your logging! Im in and you look great already.....

[Scarlett]

Originally Posted by T-Cake

What do you want the smiley to be called? :stinky: ?

Okay, have you supersetted before? I don't want to ask you dumb stuff or insult your knowledge of training, but I simply want to get an idea of where your base is in terms of move variation/what you're history is for upper body specific stuff.

I personally like doing lifts very few others do in the gym around me -- so if being unique is your thing (as well as being effective) I might have some ideas for ya'.

I saw the split you named already. Do you want to make changes?

And you're right, that once you gain mass up top, your overall strength will go up with the oly stuff, absolutey. Let it overfloweth

HAHA, "stinky"

psh, don't worry about insulting - I don't tell anyone where I am or what I know, so I'd expect you to be asking.. I usually include supersets in my volume (Friday) workouts, but I think my general focus on the compound lifts is somewhat unbalanced only because there seems to be SO much core/leg work.

I'm not sure about changing this split just yet, I'm due for a routine switch somewhere around the third week of March/after Spring Break. So for the next couple of weeks I'd love to get ideas and perfect a new split with an emphasis on building upper body.