Sherri's ATHLETIC EDGE NUTRITION SteelEdge & IntraXCell Log - Page 2

**DarkFalcon** · 09-24-2006, 08:33 AM

Cool, which BB show did you attend? Anyone famous there?

sherdi · 09-24-2006, 10:51 PM

Hello! It's a nice blue-sky day today after it raining all day yesterday! I will be out for a walk soon. Have some study and cleaning to do before work. Active recovery for me today.

Today's WO
1 x 45min walk
1 x 25min walk
stretching session

Today's Nutrition
M1: whole eggs/egg whites, oats, 1/2 pear, honey, fish oils *IntraXCell Taken
M2: tuna, kidney beans, salad, 1/2 apple, avocado
M3: cc, oatbran, sf jam, almonds
M4: chicken, brown rice, veggies, olive oil
M5: chicken, rye sprouted essene bread, pb
M6: cc, yohgurt, berries, walnuts, fish oil

I will post later if I feel anything from the IntraXCell.

DarkFalcon, It was the NABBA/WFF Aussie Champs...no famous people there though. It was a smaller comp but it was fun anway!

sherdi · 09-26-2006, 04:55 AM

Hello! Day 10 for me today. I'm off to workout this afternoon before work. I am looking forward to it. DOMS has subsided quite a bit this week, so I attribute it to two things. This is my second week back into training after taking a week off (I always get bad DOMS my first week back). I also think that IntraXCell might be helping with it too, although I cannot be sure.

Weighed in this morning at 138.4# - 1.6# to go until I reach my bulking goal. I will then maintain for a little while before I start dieting down ready for comp next year.

Today's WO
1 x 20mins walk to gym
Alt. DB Curls 27.5# each hand
Incline DB Tricep Ext. 20# each hand (increased reps)
Good Mornings 82.5#
DB Shoulder Press 33# each hand
CGBP 77# (increased weight from last week)
Cable Hip Thrusters 176# on another cable machine
DB Raises in SP 20# each hand then back down to 17.5# for form
Incline DB Bicep Curls 20# each hand (increased reps)
Standing Calf Raises 114.5# (high reps - increased weight PB!)
1 x 10mins high incline walking on tread
1 x 10min stretching session

Total Time: 1hr 40mins. Calories burnt: 800. HR Max: 168 (90%). HR Average: 126 (67%)

Notes on WO & Supplements
I really pushed myself in my WO today...After seeing the BB comp, I seem to have even more determination to push it to the next level. My arms are so tired and weak, it's hard to type! lol. Supplements worked really well today. SE helped with my energy levels and as I have 1/2 my serving during my workout, it was a nice constant energy. I felt the IntraXCell in my face and legs again today...it's weird as I never feel it on off days, must be a circulation/blood flow thing. I got really good pumps in my arms today, so much so, that my HR monitor watch was too tight around my wrist by the end of the workout. They still feel a little pumped after. Strength was pretty good today, I even managed a few increases!

Today's Nutrition
M1: whole eggs/egg whites, oats, 1/2 apple, fish oils
PreWO: yoghurt, whey, sprinkle oats

1hr after - SteelEdge (1/2 scoop) & IntraXCell (6 x tabs) taken. The other 1/2 scoop of SE will be taken during WO

PWO: skim milk, whey, dex
M2: cc, oatbran, sf jam, walnuts
M3: chicken, sweet potato, veggies, olive oil
M4: tuna, brown rice, celery, avocado
M5: cc, yoghurt, strawberries, almonds, fish oils

Athletic Edge Nutrition · 09-26-2006, 05:57 AM

Quote:

Originally Posted by sherdi

Hello! Day 10 for me today. I'm off to workout this afternoon before work. I am looking forward to it. DOMS has subsided quite a bit this week, so I attribute it to two things. This is my second week back into training after taking a week off (I always get bad DOMS my first week back). I also think that IntraXCell might be helping with it too, although I cannot be sure.

Weighed in this morning at 138.4# - 1.6# to go until I reach my bulking goal. I will then maintain for a little while before I start dieting down ready for comp next year.

Today's WO
1 x 20mins walk to gym
Alt. DB Curls 27.5# each hand
Incline DB Tricep Ext. 20# each hand (increased reps)
Good Mornings 82.5#
DB Shoulder Press 33# each hand
CGBP 77# (increased weight from last week)
Cable Hip Thrusters 176# on another cable machine
DB Raises in SP 20# each hand then back down to 17.5# for form
Incline DB Bicep Curls 20# each hand (increased reps)
Standing Calf Raises 114.5# (high reps - increased weight PB!)
1 x 10mins high incline walking on tread
1 x 10min stretching session

Total Time: 1hr 40mins. Calories burnt: 800. HR Max: 168 (90%). HR Average: 126 (67%)

Notes on WO & Supplements
I really pushed myself in my WO today...After seeing the BB comp, I seem to have even more determination to push it to the next level. My arms are so tired and weak, it's hard to type! lol. Supplements worked really well today. SE helped with my energy levels and as I have 1/2 my serving during my workout, it was a nice constant energy. I felt the IntraXCell in my face and legs again today...it's weird as I never feel it on off days, must be a circulation/blood flow thing. I got really good pumps in my arms today, so much so, that my HR monitor watch was too tight around my wrist by the end of the workout. They still feel a little pumped after. Strength was pretty good today, I even managed a few increases!

Today's Nutrition
M1: whole eggs/egg whites, oats, 1/2 apple, fish oils
PreWO: yoghurt, whey, sprinkle oats

1hr after - SteelEdge (1/2 scoop) & IntraXCell (6 x tabs) taken. The other 1/2 scoop of SE will be taken during WO

PWO: skim milk, whey, dex
M2: cc, oatbran, sf jam, walnuts
M3: chicken, sweet potato, veggies, olive oil
M4: tuna, brown rice, celery, avocado
M5: cc, yoghurt, strawberries, almonds, fish oils

Sounds like you have your dosing protocol nailed down with SteelEdge.

It doesn't take much SteelEdge to get the energy and focus levels up, a scoop is enough for most people.

The prickling/flushing of BA, is often triggered by the exercise stimulus and often localized to the working muscle group

So your at day 10 with IntraXCell, performance is going to increase in the upcoming week to week and half as CARN levels are now starting to significantly build up in your muscles. Muscle fullness and pumps will of course continue

I'm looking to hearing your feedback in particular in the upcoming weeks.

Thanks for taking the time and effort to write such detailed logs, we appreciate it! :clapping:

sherdi · 09-26-2006, 10:55 PM

Day off from training today. I will get some walking and stretching in though.

Today's WO
1 x 25min walk
1 x 40min walk
1 x stretching session

Today's Nutrition
M1: whole eggs, egg whites, oats, 1/2 pear, fish oils **IntraXCell Taken
M2: tuna, salad, kidney beans, olive oil, 1/2 apple
M3: cc, oatbran, sf jam, pb
M4: chicken, brown rice, veggies, olive oil
M5: tuna, brown rice, olive oil, veggies
M6: cc, yoghurt, berries, walnuts, fish oils

-----------

AEN, Your welcome!

sherdi · 09-28-2006, 09:45 AM

Today's WO
1 x 20min walk to gym
Hack Squats 258# PB!
Decline Cable Flye 27.5# each hand
Leg Ext. 134.5#
DB Incline Press 44# each hand (increased reps!)
Reverse Ball Crunch
WG Lat Pulls 103.5# (decreased due to bad form)
Upright Cable Rear Flye 16.5# each hand
Cable Crunch 110#
1 1/4 squats 132#
1 x 15min stretching session

Total Time: 1h 37mins. Calories Burnt: 701. HR Max: 160 (86%). HR Average: 118 (63%).

Notes on WO & Supplements
SteelEdge really helped with energy today. I have been doing the late shifts at work so I have been very tired...after taking the SE and doing my WO, I felt energised all day! I love it when that happens! I felt the IntraXCell in my face again today only...My strength was pretty good today, I even pulled out a pb on the hack squats...I also upped my DB incline press reps which was unexpected considering I only started on the 44# DBs last week.

Today's Nutrition
M1: whole eggs/egg whites, oats, 1/2 apple, fish oils
PreWO: yoghurt, whey, honey

1hr after - SteelEdge (1/2 scoop) & IntraXCell (6 x tabs) taken. The other 1/2 scoop of SE will be taken during WO

PWO: skim milk, whey, dex, banana
M2: **out to lunch** spicy chicken & veg stir fry with rice
M3: skim milk hot choc, a few bites of flourless orange cake
M4: chicken & veg stir fry, brown rice, olive oil
M5: cc, yoghurt, blueberries, walnuts, fish oils

~~Hacking is a Felony~~ · 09-28-2006, 09:45 PM

Great detailed log Sherri .. keep it up!

sherdi · 09-29-2006, 08:59 AM

Good Morning. Another day off work, another workout! I get Thursdays and Fridays off from work and work every other day except Sunday. It works for me. I love having 3 days off per week!

Not too sore from yesterday's WO, just enough to feel something which is always good!

Today's WO
1 x 20min walk to gym
BB Curls 55#
Partial Shoulder Press with BB 77# (increased reps)
Calf Raises 233.5# (increased reps)
Tricep Pushdowns 88# (increased reps)
Concentration Curls 27.5# each hand
BB Skull Crushes sets up to 55#
RDLs 143# - no grip issues today!
DB Raises in SP 17.5# each hand
Lying Leg Curls 70.5# (increased reps)
1 x 11mins on elliptical
1 x 1min stretching session

Total Time: 1hr 45mins. Calires burnt: 795. HR Max: 161 (86%). HR Average: 121 (65%).

Notes on WO & Supplements
Had an excellent, high energy workout today. I also felt as though I didn't need to rest as much during the sets which was great. It kept my HR up. I am happy with the increase of reps for a lot of my exercises and I felt very strong in most of these. I am hoping that this energy/strength is due to the IntraXCell and that it's starting to kick in for me!

Today's Fav WO Songs
Water - PJ Harvey
Little Sister - Queens of the Stone Age
Sheela Na Gig - PJ Harvey

These songs just sums up the great energy I had today!

Today's Nutrition
M1: whole eggs/egg whites, oats, 1/2 pear, fish oils
PreWO: yoghurt, whey, honey

1hr after - SteelEdge (1/2 scoop) & IntraXCell (6 x tabs) taken. The other 1/2 scoop of SE will be taken during WO

PWO: skim milk, whey, dex, banana
M2: chicken, salad, avocado, mango
M3: 1/2 protein bar
M4: chicken & veg stir fry, brown rice, olive oil
M5: cc, 1/2 kiwi fruit, walnuts, fish oils

-------------

Thanks for stopping by and the comments Proverbs!

sherdi · 09-30-2006, 02:46 AM

Hello. Day off today. I'm at work and it's quietened down, so a good time to post!

Today's WO
2 x 25min walks
stretching session

Today's Nutrition
M1: whole eggs/egg whites, oats, 1/2 apple, fish oils IntraXCell taken
M2: cc, oatbran, sf jam, almonds
M3: tuna, salad, kidney beans, olive oil
M4: chicken, rye essene bread, pb
M5: steak, sweet potato, veggies, fish oils
M6: cc, yogurt, berries, walnuts

sherdi · 10-01-2006, 08:08 AM

So it's the halfway point....I am hoping to do some pictures and some measurements tomorrow. Thought it would be a good idea seeing that I am at the halfway point of this log.

I've had a good Sunday. Had breakfast out with boyfriend and his sister and fiance this morning. I ordered scrambled eggs/egg whites & oats with banana. It was good but not enough egg whites (although I did ask for more than they gave me I think). Not an excellent workout though, as I don't think I was fueled enough after breakfast (not enough protein and too long between this and my preworkout meal). After training, we walked around the city and came home....My legs are tired now...we walked around a lot! It's a real warm day here today too! Bring on Summer!

Today's WO
1 x 20min walk
Leg Press 454#
Pec Flye Machine 110# (someone was using the cable machine)
Straight Arm PD 88# (increased reps)
Bench Press 94# (These were not happening today...GRRRR I couldn't do all my reps in the last set )
Heel Squats 55# (increased reps)
Plate Ball Crunch 22# (increased reps)
BB B/O Row 94#
Single Leg Leg Ext. 88#
Weighted Incline 38.5#
1 x 10min treadmill walk
1 x 10min stretching

Total Time: 1hr 50mins. Calories Burnt: 783. HR Max: 156 (83%). HR Average: 118 (63%).

Additional
1 x 30min walk
stretching

Notes on WO & Supplements
Didn't have the best workout today...probably due to not eating enough at breakfast, and then leaving it too long to eat again. As far as the supplements were concern, the SE did help me get through the workout and I felt the IntraXCell again today (prickling).

Today's Fav WO Songs
Dancing with Myself - Billy Idol
Shut It - Dimitri from Paris, Cassius & Daft Punk
Monkey's Gone to Heaven - The Pixies

Today's Nutrition
M1: whole egg/egg whites, oats, 1/2 banana, skim milk decaf latte
PreWO: yoghurt, whey, honey, 1/2 small banana

1hr after - SteelEdge (1/2 scoop) & IntraXCell (6 x tabs) taken. The other 1/2 scoop of SE will be taken during WO

PWO: skim milk, whey, dex, small banana (I got some cheap bananas from the markets!!!)
M2: 2 x prawn nori rolls
M3: cc, oatbran, pb, 1 small piece of dark choc
M4: chicken & veggie stir fry, quinoa, olive oil, fish oils
M5: cc, strawberries, walnuts, fish oils

Hope everyone is enjoying their weekend!

sherdi · 10-02-2006, 02:33 AM

Hello. So I took measurements and a few quick pics this morning...I was pretty shocked at the look them...yes I am happy with the mass, but I am looking very chunky....I am now offically ending the bulk! I weighed in at 139lbs so that is very close to my goal of 140. I'm really happy with what I have accomplished with this bulking phase. I will now be going into a maintenance phase, then a new nutrition and training program for my cut. I'm not going to be changing my nutrition too much just smaller amounts (particularly carbs).

Day off from workouts today. It's an active recovery day so I will do the following:

Today's WO
1 x 20min stretching session AM
1 x swim and sauna with contrast showers
1 x 25min walk
1 x stretching session PM

Today's Nutrition
M1: whole egg/egg whites, chicken, oats, 1/2 grapefruit, fish oils IntraXCell taken
M2: tuna, salad, brown rice, avocado, 1/2 apple
M3: tuna, quinoa, almonds, celery
M4: chicken, sweet potato, veggies, olive oil
M5: chicken, brown rice, olive oil, celery
M6: cc, strawberries, fish oils

sherdi · 10-02-2006, 02:41 AM

Okay Here are the meaurements...I will post what they were when I started the bulk to these new ones.

Stats as at 1th April 2006
5'5"
132#
BF% 17% approx.

Stats as at 2nd October 2006
5'5"
139# 7# increase
BF% 20% approx.

Neck: 29.2cm/11.5in - same
Shoulder: 106.3cm/41.9in - same
Chest: 86.55cms/34.11in - same
Waist: 63.2cm/24.9in - 26in increase 1.1in
Abs: 69.1cms/27.15in - 28in increase 1.85in
Hips: 86.55cms/34.11in - 35.2in increase 1.09in
Thigh: 54.1cms/21.2in Both legs the same - 22in increase 0.8in
Quads: 45cm/17.65in - 19.5in increase 1.85in
Flexed Quads: 48cms/19in - 20inincrease 1in
Knee: 32.4cms/12.675 - same
Calf: 35.5cms/14in Both calves same - 14.75in increase .75in
Bicep: 26.7cms/10.5in - 12in increase 1.5in
Flexed Bicep: 29.3cm/11.5in - 12.5in increase 1in
Forearm: 23cms/9in - 9.25in increase .25in

So I am pretty happy with the resuts...yes I did put on fat in my waist/hips/abs but my goal was to put on arm and quad muscle and that has clearly happened!

Now for the pics, I got plenty of junk in the trunk! :p

sherdi · 10-03-2006, 03:14 AM

Good Morning. Weird thing is happening...I am just not hungry! This is so different for me. I didn't end up eating all my meals yesterday and today, I couldn't finish all my oatbran. A WO soon will probably fix that!
It's so funny, the day I end my bulk, my hunger diminishes....the whole time on my bulk, I could have eaten MORE now, I am finding it hard to eat at maintenance.

Today's WO
1 x 20min walk to gym
Good Mornings 88# (increased weight)
Rear Delt Flye Machine 77#
Incline DB Bicep Curls 20# each hand (increased reps)
CGBP 82.5# (increased weight)
Alt DB Curls 33# each hand (PB for this many reps...I did all my sets/reps with this weight, previously I could only do the first 3 reps of each set!)
Cable Hip Thrusters 176.5# (increased reps)
Incline DB Tricep Ext. 20# each hand (increased reps)
Standing Calf Raise 114.5#
DB Shoulder Press 33# each hand
1 x 10min high incline walking on treadmill
1 x 10min stretching

Total Time: 1hr 36mins. Calories burnt: 769. HR Max: 170 (91%) HR average: 126 (67%).

Additional
Stretching session this evening

Today's Fav Music
Hey - The Pixies (can never get enough of them!)
Waiting for the Sun - The Doors (good stretching music)
Watch the World Argue - INXS

Notes on WO & Supplements
I had an awesome workout, I was so happy to get those 33# DBs up for my bicep curls! **happy dance** Energy was excellent, although I didn't eat that much yesterday. I have dropped some water weight due to that but I am the same weight on the scale, which leads me to believe that I am starting to see some lasting effects from the IntraXCell. I noticed before I hit the gym that my arms were more hard and pumped than normal...my t-shirt hardly fit my biceps! I also felt the pump a lot more in the gym today.

Today's Nutrition
M1: whole egg/egg whites, oatbran, 1/2 pear, fish oils
PreWO: yoghurt, whey, honey

1hr after - SteelEdge (1/2 scoop) & IntraXCell (6 x tabs) taken. The other 1/2 scoop of SE will be taken during WO

PWO: skim milk, whey, dex, small banana
M2: chicken, rye essene bread, pb
M3: tuna, salad, chickpeas, avocado
M4: chicken, brown rice, tomato, olive oil
M5: cc, blueberries, fish oils

**DarkFalcon** · 10-03-2006, 04:41 AM

Some really nice lift's in there Sherdi! :clapping: You still look nice and lean for just finishing up a bulk and gaining 1.5 inches on your arms is awesome!

Good luck on this next phase.

**Blap Blaow** · 10-03-2006, 09:24 AM

Hey Sherdi

Congrats on some nice size-gains! Wow, you have a tiny waist!!

I'd be interested ion hearing how your appetite changes as the log goes on- that 's pretty cool as long as you're not trying to ass some more

mass

sherdi · 10-04-2006, 12:04 AM

Can't believe that I am into day 18 already! Going by so fast!

Rest day for me today...I woke up really sore in my arms so a rest day is good! It's going to be 30 here today in Melbourne (86)....so nice!

Today's WO
1 x 25min walk
stretching PM

Today's Nutrition
M1: whole egg/egg whites, oatbran, 1tsp honey, 1/2 grapefruit, fish oils IntraXCell Taken
M2: yoghurt, protein powder, oatbran, 1/2 apple, almonds
M3: chicken, rye essene bread, pb
M4: tuna, salad, chickpeas, avocado
M5: tuna, avocado, brown rice, tomato
M6: yoghurt, ricotta, 1/2 kiwi fruit, fish oils

***Appetite is pretty much back to normal. Not quite as full on as it was, but it's getting there.

---------

Blap, Thank you! Well, I knew it wouldn't last...my appetite is back!

Dark, I am very happy with my gains...I have gained some fat too but I know that can be taken off so that it shows the muscles!!!

Hope everyone has a good day!

09-24-2006, 10:51 PM	#32
sherdi Amateur Join Date: Sep 2006 Location: Melbourne, Australia Posts: 74 Recipes: 0 Rep Power: 5	Day 9 - 25 September 2006 Hello! It's a nice blue-sky day today after it raining all day yesterday! I will be out for a walk soon. Have some study and cleaning to do before work. Active recovery for me today. Today's WO 1 x 45min walk 1 x 25min walk stretching session Today's Nutrition M1: whole eggs/egg whites, oats, 1/2 pear, honey, fish oils *IntraXCell Taken M2: tuna, kidney beans, salad, 1/2 apple, avocado M3: cc, oatbran, sf jam, almonds M4: chicken, brown rice, veggies, olive oil M5: chicken, rye sprouted essene bread, pb M6: cc, yohgurt, berries, walnuts, fish oil I will post later if I feel anything from the IntraXCell. DarkFalcon, It was the NABBA/WFF Aussie Champs...no famous people there though. It was a smaller comp but it was fun anway!

09-26-2006, 04:55 AM	#33
sherdi Amateur Join Date: Sep 2006 Location: Melbourne, Australia Posts: 74 Recipes: 0 Rep Power: 5	Day 10 - 26 September 2006 Hello! Day 10 for me today. I'm off to workout this afternoon before work. I am looking forward to it. DOMS has subsided quite a bit this week, so I attribute it to two things. This is my second week back into training after taking a week off (I always get bad DOMS my first week back). I also think that IntraXCell might be helping with it too, although I cannot be sure. Weighed in this morning at 138.4# - 1.6# to go until I reach my bulking goal. I will then maintain for a little while before I start dieting down ready for comp next year. Today's WO 1 x 20mins walk to gym Alt. DB Curls 27.5# each hand Incline DB Tricep Ext. 20# each hand (increased reps) Good Mornings 82.5# DB Shoulder Press 33# each hand CGBP 77# (increased weight from last week) Cable Hip Thrusters 176# on another cable machine DB Raises in SP 20# each hand then back down to 17.5# for form Incline DB Bicep Curls 20# each hand (increased reps) Standing Calf Raises 114.5# (high reps - increased weight PB!) 1 x 10mins high incline walking on tread 1 x 10min stretching session Total Time: 1hr 40mins. Calories burnt: 800. HR Max: 168 (90%). HR Average: 126 (67%) Notes on WO & Supplements I really pushed myself in my WO today...After seeing the BB comp, I seem to have even more determination to push it to the next level. My arms are so tired and weak, it's hard to type! lol. Supplements worked really well today. SE helped with my energy levels and as I have 1/2 my serving during my workout, it was a nice constant energy. I felt the IntraXCell in my face and legs again today...it's weird as I never feel it on off days, must be a circulation/blood flow thing. I got really good pumps in my arms today, so much so, that my HR monitor watch was too tight around my wrist by the end of the workout. They still feel a little pumped after. Strength was pretty good today, I even managed a few increases! Today's Nutrition M1: whole eggs/egg whites, oats, 1/2 apple, fish oils PreWO: yoghurt, whey, sprinkle oats 1hr after - SteelEdge (1/2 scoop) & IntraXCell (6 x tabs) taken. The other 1/2 scoop of SE will be taken during WO PWO: skim milk, whey, dex M2: cc, oatbran, sf jam, walnuts M3: chicken, sweet potato, veggies, olive oil M4: tuna, brown rice, celery, avocado M5: cc, yoghurt, strawberries, almonds, fish oils

09-26-2006, 10:55 PM	#35
sherdi Amateur Join Date: Sep 2006 Location: Melbourne, Australia Posts: 74 Recipes: 0 Rep Power: 5	Day 11 - 27 September 2006 Day off from training today. I will get some walking and stretching in though. Today's WO 1 x 25min walk 1 x 40min walk 1 x stretching session Today's Nutrition M1: whole eggs, egg whites, oats, 1/2 pear, fish oils **IntraXCell Taken M2: tuna, salad, kidney beans, olive oil, 1/2 apple M3: cc, oatbran, sf jam, pb M4: chicken, brown rice, veggies, olive oil M5: tuna, brown rice, olive oil, veggies M6: cc, yoghurt, berries, walnuts, fish oils ----------- AEN, Your welcome!

09-28-2006, 09:45 AM	#36
sherdi Amateur Join Date: Sep 2006 Location: Melbourne, Australia Posts: 74 Recipes: 0 Rep Power: 5	Day12 - 28 September 2006 Today's WO 1 x 20min walk to gym Hack Squats 258# PB! Decline Cable Flye 27.5# each hand Leg Ext. 134.5# DB Incline Press 44# each hand (increased reps!) Reverse Ball Crunch WG Lat Pulls 103.5# (decreased due to bad form) Upright Cable Rear Flye 16.5# each hand Cable Crunch 110# 1 1/4 squats 132# 1 x 15min stretching session Total Time: 1h 37mins. Calories Burnt: 701. HR Max: 160 (86%). HR Average: 118 (63%). Notes on WO & Supplements SteelEdge really helped with energy today. I have been doing the late shifts at work so I have been very tired...after taking the SE and doing my WO, I felt energised all day! I love it when that happens! I felt the IntraXCell in my face again today only...My strength was pretty good today, I even pulled out a pb on the hack squats...I also upped my DB incline press reps which was unexpected considering I only started on the 44# DBs last week. Today's Nutrition M1: whole eggs/egg whites, oats, 1/2 apple, fish oils PreWO: yoghurt, whey, honey 1hr after - SteelEdge (1/2 scoop) & IntraXCell (6 x tabs) taken. The other 1/2 scoop of SE will be taken during WO PWO: skim milk, whey, dex, banana M2: out to lunch spicy chicken & veg stir fry with rice M3: skim milk hot choc, a few bites of flourless orange cake M4: chicken & veg stir fry, brown rice, olive oil M5: cc, yoghurt, blueberries, walnuts, fish oils

09-29-2006, 08:59 AM	#38
sherdi Amateur Join Date: Sep 2006 Location: Melbourne, Australia Posts: 74 Recipes: 0 Rep Power: 5	Day 13 - 29 September 2006 Good Morning. Another day off work, another workout! I get Thursdays and Fridays off from work and work every other day except Sunday. It works for me. I love having 3 days off per week! Not too sore from yesterday's WO, just enough to feel something which is always good! Today's WO 1 x 20min walk to gym BB Curls 55# Partial Shoulder Press with BB 77# (increased reps) Calf Raises 233.5# (increased reps) Tricep Pushdowns 88# (increased reps) Concentration Curls 27.5# each hand BB Skull Crushes sets up to 55# RDLs 143# - no grip issues today! DB Raises in SP 17.5# each hand Lying Leg Curls 70.5# (increased reps) 1 x 11mins on elliptical 1 x 1min stretching session Total Time: 1hr 45mins. Calires burnt: 795. HR Max: 161 (86%). HR Average: 121 (65%). Notes on WO & Supplements Had an excellent, high energy workout today. I also felt as though I didn't need to rest as much during the sets which was great. It kept my HR up. I am happy with the increase of reps for a lot of my exercises and I felt very strong in most of these. I am hoping that this energy/strength is due to the IntraXCell and that it's starting to kick in for me! Today's Fav WO Songs Water - PJ Harvey Little Sister - Queens of the Stone Age Sheela Na Gig - PJ Harvey These songs just sums up the great energy I had today! Today's Nutrition M1: whole eggs/egg whites, oats, 1/2 pear, fish oils PreWO: yoghurt, whey, honey 1hr after - SteelEdge (1/2 scoop) & IntraXCell (6 x tabs) taken. The other 1/2 scoop of SE will be taken during WO PWO: skim milk, whey, dex, banana M2: chicken, salad, avocado, mango M3: 1/2 protein bar M4: chicken & veg stir fry, brown rice, olive oil M5: cc, 1/2 kiwi fruit, walnuts, fish oils ------------- Thanks for stopping by and the comments Proverbs!

09-24-2006, 08:33 AM	#31
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Cool, which BB show did you attend? Anyone famous there?

09-28-2006, 09:45 PM	#37
~~Hacking is a Felony~~ I destroy property Join Date: May 2005 Posts: 4,105 Recipes: 0 Rep Power: 0	Great detailed log Sherri .. keep it up!

09-30-2006, 02:46 AM	#39
sherdi Amateur Join Date: Sep 2006 Location: Melbourne, Australia Posts: 74 Recipes: 0 Rep Power: 5	Day 14 - 30 September 2006 Hello. Day off today. I'm at work and it's quietened down, so a good time to post! Today's WO 2 x 25min walks stretching session Today's Nutrition M1: whole eggs/egg whites, oats, 1/2 apple, fish oils IntraXCell taken M2: cc, oatbran, sf jam, almonds M3: tuna, salad, kidney beans, olive oil M4: chicken, rye essene bread, pb M5: steak, sweet potato, veggies, fish oils M6: cc, yogurt, berries, walnuts

10-01-2006, 08:08 AM	#40
sherdi Amateur Join Date: Sep 2006 Location: Melbourne, Australia Posts: 74 Recipes: 0 Rep Power: 5	Day 15 - 1 October 2006 So it's the halfway point....I am hoping to do some pictures and some measurements tomorrow. Thought it would be a good idea seeing that I am at the halfway point of this log. I've had a good Sunday. Had breakfast out with boyfriend and his sister and fiance this morning. I ordered scrambled eggs/egg whites & oats with banana. It was good but not enough egg whites (although I did ask for more than they gave me I think). Not an excellent workout though, as I don't think I was fueled enough after breakfast (not enough protein and too long between this and my preworkout meal). After training, we walked around the city and came home....My legs are tired now...we walked around a lot! It's a real warm day here today too! Bring on Summer! Today's WO 1 x 20min walk Leg Press 454# Pec Flye Machine 110# (someone was using the cable machine) Straight Arm PD 88# (increased reps) Bench Press 94# (These were not happening today...GRRRR I couldn't do all my reps in the last set ) Heel Squats 55# (increased reps) Plate Ball Crunch 22# (increased reps) BB B/O Row 94# Single Leg Leg Ext. 88# Weighted Incline 38.5# 1 x 10min treadmill walk 1 x 10min stretching Total Time: 1hr 50mins. Calories Burnt: 783. HR Max: 156 (83%). HR Average: 118 (63%). Additional 1 x 30min walk stretching Notes on WO & Supplements Didn't have the best workout today...probably due to not eating enough at breakfast, and then leaving it too long to eat again. As far as the supplements were concern, the SE did help me get through the workout and I felt the IntraXCell again today (prickling). Today's Fav WO Songs Dancing with Myself - Billy Idol Shut It - Dimitri from Paris, Cassius & Daft Punk Monkey's Gone to Heaven - The Pixies Today's Nutrition M1: whole egg/egg whites, oats, 1/2 banana, skim milk decaf latte PreWO: yoghurt, whey, honey, 1/2 small banana 1hr after - SteelEdge (1/2 scoop) & IntraXCell (6 x tabs) taken. The other 1/2 scoop of SE will be taken during WO PWO: skim milk, whey, dex, small banana (I got some cheap bananas from the markets!!!) M2: 2 x prawn nori rolls M3: cc, oatbran, pb, 1 small piece of dark choc M4: chicken & veggie stir fry, quinoa, olive oil, fish oils M5: cc, strawberries, walnuts, fish oils Hope everyone is enjoying their weekend!

10-02-2006, 02:33 AM	#41
sherdi Amateur Join Date: Sep 2006 Location: Melbourne, Australia Posts: 74 Recipes: 0 Rep Power: 5	Day 16 - 2nd October 2006 Hello. So I took measurements and a few quick pics this morning...I was pretty shocked at the look them...yes I am happy with the mass, but I am looking very chunky....I am now offically ending the bulk! I weighed in at 139lbs so that is very close to my goal of 140. I'm really happy with what I have accomplished with this bulking phase. I will now be going into a maintenance phase, then a new nutrition and training program for my cut. I'm not going to be changing my nutrition too much just smaller amounts (particularly carbs). Day off from workouts today. It's an active recovery day so I will do the following: Today's WO 1 x 20min stretching session AM 1 x swim and sauna with contrast showers 1 x 25min walk 1 x stretching session PM Today's Nutrition M1: whole egg/egg whites, chicken, oats, 1/2 grapefruit, fish oils IntraXCell taken M2: tuna, salad, brown rice, avocado, 1/2 apple M3: tuna, quinoa, almonds, celery M4: chicken, sweet potato, veggies, olive oil M5: chicken, brown rice, olive oil, celery M6: cc, strawberries, fish oils

10-03-2006, 03:14 AM	#43
sherdi Amateur Join Date: Sep 2006 Location: Melbourne, Australia Posts: 74 Recipes: 0 Rep Power: 5	Day 17 - 3 October 2006 Good Morning. Weird thing is happening...I am just not hungry! This is so different for me. I didn't end up eating all my meals yesterday and today, I couldn't finish all my oatbran. A WO soon will probably fix that! It's so funny, the day I end my bulk, my hunger diminishes....the whole time on my bulk, I could have eaten MORE now, I am finding it hard to eat at maintenance. Today's WO 1 x 20min walk to gym Good Mornings 88# (increased weight) Rear Delt Flye Machine 77# Incline DB Bicep Curls 20# each hand (increased reps) CGBP 82.5# (increased weight) Alt DB Curls 33# each hand (PB for this many reps...I did all my sets/reps with this weight, previously I could only do the first 3 reps of each set!) Cable Hip Thrusters 176.5# (increased reps) Incline DB Tricep Ext. 20# each hand (increased reps) Standing Calf Raise 114.5# DB Shoulder Press 33# each hand 1 x 10min high incline walking on treadmill 1 x 10min stretching Total Time: 1hr 36mins. Calories burnt: 769. HR Max: 170 (91%) HR average: 126 (67%). Additional Stretching session this evening Today's Fav Music Hey - The Pixies (can never get enough of them!) Waiting for the Sun - The Doors (good stretching music) Watch the World Argue - INXS Notes on WO & Supplements I had an awesome workout, I was so happy to get those 33# DBs up for my bicep curls! happy dance Energy was excellent, although I didn't eat that much yesterday. I have dropped some water weight due to that but I am the same weight on the scale, which leads me to believe that I am starting to see some lasting effects from the IntraXCell. I noticed before I hit the gym that my arms were more hard and pumped than normal...my t-shirt hardly fit my biceps! I also felt the pump a lot more in the gym today. Today's Nutrition M1: whole egg/egg whites, oatbran, 1/2 pear, fish oils PreWO: yoghurt, whey, honey 1hr after - SteelEdge (1/2 scoop) & IntraXCell (6 x tabs) taken. The other 1/2 scoop of SE will be taken during WO PWO: skim milk, whey, dex, small banana M2: chicken, rye essene bread, pb M3: tuna, salad, chickpeas, avocado M4: chicken, brown rice, tomato, olive oil M5: cc, blueberries, fish oils

10-03-2006, 04:41 AM	#44
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Some really nice lift's in there Sherdi! :clapping: You still look nice and lean for just finishing up a bulk and gaining 1.5 inches on your arms is awesome! Good luck on this next phase.

10-03-2006, 09:24 AM	#45
Blap Blaow IronMass Sponsor Join Date: Oct 2005 Location: London, England Posts: 950 Recipes: 0 Rep Power: 31	Hey Sherdi Congrats on some nice size-gains! Wow, you have a tiny waist!! I'd be interested ion hearing how your appetite changes as the log goes on- that 's pretty cool as long as you're not trying to ass some more mass __________________ Blapmungous™

10-04-2006, 12:04 AM	#46
sherdi Amateur Join Date: Sep 2006 Location: Melbourne, Australia Posts: 74 Recipes: 0 Rep Power: 5	Day 18 - 4 October 2006 Can't believe that I am into day 18 already! Going by so fast! Rest day for me today...I woke up really sore in my arms so a rest day is good! It's going to be 30 here today in Melbourne (86)....so nice! Today's WO 1 x 25min walk stretching PM Today's Nutrition M1: whole egg/egg whites, oatbran, 1tsp honey, 1/2 grapefruit, fish oils IntraXCell Taken M2: yoghurt, protein powder, oatbran, 1/2 apple, almonds M3: chicken, rye essene bread, pb M4: tuna, salad, chickpeas, avocado M5: tuna, avocado, brown rice, tomato M6: yoghurt, ricotta, 1/2 kiwi fruit, fish oils ***Appetite is pretty much back to normal. Not quite as full on as it was, but it's getting there. --------- Blap, Thank you! Well, I knew it wouldn't last...my appetite is back! Dark, I am very happy with my gains...I have gained some fat too but I know that can be taken off so that it shows the muscles!!! Hope everyone has a good day!

10-04-2006, 01:58 AM	#47
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,023 Recipes: 0 Rep Power: 182