Shivati’s BodyBlog

Jan-Aug ‘07

Currently using a program described here on BB.com after platueing ( was doing push/ pull for 6 months, then i did day1) chest/shoulders 2) arms 3) back 4) legs for 3 months ) Now i do:

Monday: shoulders/ bi’s 20min cardio
Tuesday: chest/back/bi’s 20min cardio
Wednesday: 30m. cardio/ legs / abs
(note: i alternate every other week is squats/ de-cline press and hack squat… then the next leg day is all machines, press/ inner/outer thigh/ extensions etc. this is so i can walk the next day since the cardio almost never stops and besides i teach and perform dance, with a once broken foot and mild scoliosis… gotta love that)

Thursday: same as mond
Friday: same as tues
Saturday: 30m cardio
Sunday: off

cardio is usually running 1 mile + stairclimber or just stairclimber, or eliptical on leg day. I cannot run more than 15 min ( i used to do 3 miles a day 4 days a week 3 yrs ago) any more till my hip ‘normals’ out from my back being straightened. When i run my leg starts to swing out and my hip grinds. Please PM message me if have any advice on this!

 Aug- ? ‘07

day1 chest/ tri 20c
2 back/ bi 20c
3 legs/ abs 20c
4 shoulders/ traps 20c
5~ opitional extra 20-30min cardio

woot! i started a journal:

http://forum.bodybuilding.com/showthread.php?t=3307451

i have obliterated my previous goal~ woot! even my crappy tanita that doesnt work is saying my bf % is between 22-24 (it usually reads 27-30…. ya know for like YEARS it read that)

now what?! lol…. i dont want to shoot to high and be unreasonable. at my smallest i was 125 lbs 4 pennsics ago. so this year i am shooting for the same, except i have at least 10lbs more muscle than i did then.

wHoa lets see what happens…

i think monday…. will post link in blog. not sure how i want to do it yet.

but anticipate change, as this week i am dropping below 135 and having great work outs, it should reflect in my journal and show great improvements so i hope.

yesterday after an insane weekend at Rakkassah Spring Caravan.

this week 3 major changes til next week when everything resumes as normal, this is in an attempt to A~ shock my system and B~ give me a bloody brake

1~ stopped ec stack

2~ eating liberally….. not cheating, just not writing everything down etc

3~ taking plasmavol

continuing normal workout schedule…. trying to up weights and get strength up

bada bing thats it, lets hope i dont freak out because alittle weight gain it will come off in the end i know it

right now….

fruit, protein smoothie for later

apple

chicken breast, rice, vegi’s

bar

tv dinner of some sorts (prob lean cuisine while im at work)

peanut butter and jelly sandwich for snack when i get home

chest/ back and tri day…..          sunday is Rakassah Spring Caravan in which we perform

taking diuretics, wish me luck

Last week i had a great workout week… besides totalling 120 min in cardio, and doing 5 days of weight training, i taught class monday, practised at least twice this week, and then went out dancing friday night at the goth club hehe. But no weight loss this week. So i must have been too greedy with the fermented grape juice.

yesterday did high rep low weight shoulders/ bi and walked to and from class… of course held my arms up for an hour counting in 8’s and shaking my hips.

today will be chect/back/tri 20m c <– dumbell chest press is gonna go up today!

wed~ legs 20c

thurs~ shoulders/ bi HEAVY …. we shall see some numbers go up mebe? 20m c

fri~ chest/back/tri 20m c

sat~ im off and taking my bf to his first SCA event… will be outdoors walking around all day. howver will get an extra 30 min cardio in either sat or sun.

no no no no drinks this week at all. can’t afford to party.

Has it been 4 mondays already? Its fat week again!!!

weekend was bad, in life and food wise… all emotional suger eating!!! hmm i wonder why… anywho, i started a 7 day cleanse on saturday.

this weeks workouts:

mon- shoulder/bi 20c taught dance class

tue- chest/back/tri 20c back to tanning too

wed- legs 20c

thurs-same as mon-fri-same as tues

sat- WORK 12 hr shift!!!!

sun- 20c before work or on break

… because of my dance class i have to cut back to 5 workout days aweek unless i can leave early on mondays from my day job and work out then too /sigh

this weeks food:

chicken/ brown rice/ also some turkey burgers, no bun/ veg stir fry/ potato pancakes/ veg omelets

any combo of these… plus healthy choice is on sale this week, and of course some sort of 40g protein shake everyday

wish me luck~~~

Survived 2 weeka of so-so diet and 1/2 the gym visits… 3 gigs, driving all over PA and DC, and my birthday.

this weeks "forecast"

monday *was* taught class, ( u hold your arms up and shimmy for an hour hehe) no gym, cal 1293, carb 122, prot 95, fiber 14

tuesday *was* shoudlers and bi’s, 20m cardio, cal 1430, carb 145, prot 144 (woot!), fiber 23 (also nice!)

wednesday chest/ tri’s/ back 20m cardio

thursday LIGHT LEGS (getting back of leg tattooed on friday) 20m cardio    >might switch these two so i can do more on legs

friday shoudlers/ bi’s 20m cardio

saturday chect/tri’s/back 20m cardio

sunday EASTER 30m cardio

projected meal plan for next wed-sat.

3 eggs/ 1/2 cup shrooms… 10 strawberries

protein bar

8oz turkey breast, 1 yam, 1 cup spinach

apple/ protein shake

healthy choice tv dinner (i work all week at night )

no-calorie jello and or 60 cal pudding or protein pudding

got my caliper this week this is the result:

135.5 lbs. between 23-25% bf depending on how i do it… i really need someone else to do it for me

ok thats it

Ah this is THAT week~ the nasty ickky, i feel bloaty, fat, and irritable week! So needless to say  i haven’t been keeping track of things to well. Performance this thursday and sunday… and birthday is next week, also with a performance next saturday. So the next 7 days are going to have a wacky workout/ eating schedule im sure. Alot of driving, alittle partyng… and not much sleep hehe.

This week my weight is down… maybe around 136/137. Which seems fab because of my "visitor". But i haven’t been eating right… i know i haven’t been eating enough. My protein has only been around 80-100 and i did the same workout two days in a row (geesh). After my birthday (that monday) i will have done a butt load of grocery shopping and be spot on. I will have my caliper by then.

 So the rest of this week will look like this:

mon~ shoulders/ bi/ 20m cardio  … also taught class and had 1 hour of dance practise

tue~ shoulders/ bi 20m cardio (i was totally spaced out i dunno)

wed~ legs/ 20m c … 1 hour dance practise

thur~ chest/ tri 20m c … perform @ 10pm at Smalls

fri~ back/ 20m c

sat~ 30m cardio

sun~ perform at Asylum in Washington DC 7pm

***thats it wish me luck! will try to post sunday what next week is SUPPOSED to look like, but who knows im turning 27… i may end up with brain fog again