Jennifer-Lynn [Archive] - Page 2 - Bodybuilding.com Forums

JLB04

12-29-2004, 03:07 AM

Emma - that excites me - Thanks!

Regarding your questions:

1- He didn't put too much restriction on me, he just said I want you to focus on that shoulder during PT...so I was thinking that I don't lift on those days? Thoughts?? or just have ABS or cardio prior or something like that?

2- So am I reading my journal correctly? Have you already changed weeks 5 & 6 PRIOR to me asking you about it? :) When can I see it :)

BTW: the program I am on is WORKING - just so you know...I am leaning down and building muscle I see small changes every week! Not to mention my family thinks I am looking so small when in fact my weight is up - Illusion is a funny thing :)

3- Yes regarding straight arm pull downs - acutally during last nights super set - this time I REALLY FELT my LATS during the two exercises (didn't feel them so much the first time I did this :) YEAH!
* Oh no pain - just feel it as weaker (gives out faster then the right arm) but that is to be expected....this is why I am having a hard time with real specific exercises i.e Reverse DB lat flyes...increasing weight because my left shoulder lags in the strength department....but trying to fix it :)

4- Regarding week 6 of my program (last week too ;( can you work two evenings a week were I just have PT? After I meet with the Phsiotherapist next Monday, I'll try to pick two standard days ok? Can you wait till then?

5-I'll also ask Him/Her about other exercises I can do in the gym too!

Thanks for your support!

StlBarbie

12-29-2004, 07:11 AM

Jen,
Congrats on the good news!!! It looks like you are really ready to work it hard! Isn't it strange how your weight can be up but you are "shrinking" at the same time?? I love muscle................!!!
See Ya and I hope you have an awesome day!!!
Barb

JLB04

12-29-2004, 07:57 AM

JLB04

12-29-2004, 03:42 PM

Today was a NO WORKOUT day...my IBS is really been acting up the last 2 weeks, especially the last 2 days. Sometimes and this may sound really dumb but because of it I feel that I can't get lean...It would be nice to hear from someone who has IBS and competes:) just reassurance. The bloat in the afternoons just kills me!

Meal 1: .5 oats/.5 tbsp. PB/6 whites
Meal 2: .33 oats/.5 tbsp. PB/6 whites
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: .33 oats/3oz. tuna
Meal 5: 7 whites/veggies (ugh...)/1 tbsp. PB/.5 ff cc

cal ~1226
carb ~80
fat ~31.2
pro ~140

Tomorrow is Legs only.

BTW, my back and biceps are really sore (good soreness)...I am so happy I really targeted them the right way last night!

JLB04

12-30-2004, 04:32 PM

Today was alittle tough with the cravings for cookies/ice cream...must be due to hormones which are bound to hit on Monday! Any ways, I didn't cave -Yeah! and headed to the gym to do Legs instead - trust me I feel so good about that too!!!

Meal 1: .5 oats/6 whites/1 tbsp. PB
Meal 2: .33 oats/.75 ff cc/.5 blue berries
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: .5 rice/6 whites
PWO: .5 blue berries/.5 oats/1 scoop whey
Meal 5: 9 whites/1 tbsp. Almond Butter/veggies

cal ~1568
carb ~134
pro ~162
fat ~36.2

Legs:
Warmup - 5 minutes on bike

Squats: #65-15, #95-12, #115-12, #115-10

Superset:
Leg Press: #140-10, #180-10, #180-10
Leg Ext: #25-15, #30-15, #40-12 (this is the individual leg ext. machine)

Leg Curl: #90-12, #100-12, #100-12

Calves: #60-15, 15, 15, 15 (standing machine) killers!

30 minutes.

Stretching afterwards...tomorrow is another 1500 cal. day along with a Push workout/core and 90% cardio - gonna be a good one!

I hope the cravings diminish tomorrow....HAPPY NEW YEAR EVERYONE!!!!!

Emma: by chance any luck on the pictures of those Core exercises? I know you've been running around like a crazy woman so don't worry if you don't. Thanks:)

Emma-Leigh

12-30-2004, 10:31 PM

Today was alittle tough with the cravings for cookies/ice cream...must be due to hormones which are bound to hit on Monday! Any ways, I didn't cave -Yeah! and headed to the gym to do Legs instead - trust me I feel so good about that too!!!
Woo hoo - Ok. Cravings. Let us keep an eye on that..

Does that mean my plans for the '4th week of hell' might have to be 'dampened' a little?? ;)

Cals for tomorrow 1500. Then:
1200
1800
1200
1500

right?? If cravings get too bad we can modify that. Lets just see how you go.

Meal 1: .5 oats/6 whites/1 tbsp. PB
Meal 2: .33 oats/.75 ff cc/.5 blue berries
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: .5 rice/6 whites
PWO: .5 blue berries/.5 oats/1 scoop whey
Meal 5: 9 whites/1 tbsp. Almond Butter/veggies

cal ~1568
carb ~134
pro ~162
fat ~36.2
Excellent.

It sucks that your IBS is icky at the moment. I hope the vege's are not too bad..

Legs:
Warmup - 5 minutes on bike

Squats: #65-15, #95-12, #115-12, #115-10

Superset:
Leg Press: #140-10, #180-10, #180-10
Leg Ext: #25-15, #30-15, #40-12 (this is the individual leg ext. machine)

Leg Curl: #90-12, #100-12, #100-12

Calves: #60-15, 15, 15, 15 (standing machine) killers!

30 minutes.
Looks good... Did you increase the weight from last time?? ;) If you can't increase the weight, try to push out at least 1 more rep ok.

Also - How come you didn't swap the ext. for the step-ups? No problem - just curious. :D

Emma: by chance any luck on the pictures of those Core exercises? I know you've been running around like a crazy woman so don't worry if you don't. Thanks:)
Arggg.. I am still looking for some - who knew there would not be any piccies on the net!! :rolleyes: I am still looking so don't give up yet....

Happy New year too!! :D

JLB04

12-31-2004, 04:57 AM

Oh, no you don't we are going to get through the week of "Hell" :) I'm looking forward to it :)

Yes your right about the cal ratios for the next few days...It's just the dreaded PD coming - it will make me tougher to fight through the mental tiredness and cravings.

I have been increasing on some, on other exercises that I can't I do this: Example;

Previous week:
Squats: #65-15, #95-12, #105-#12, #115-10
This WeeK:
Squats: #65-15, #95-12, #115-12, #115-10

Is that ok? or do you want me to actually push out one more rep on everything or just the last one?

Regarding the Leg ext....I know, I know...I felt like doing them...your right though my knee has been much better but it was stupid of me because its a little more sore again! okay, I won't do that next time :) I didn't think you'd remember either, he he....

Thanks, about the core exercises...I'll do what I did last week - I think I'm pretty much doing them right (they could probably be tweaked a little though) What do you think about this "Plank" exercise? I see that Barb does it too????

AGAiN- HAPPY NEW YEAR!

JLB04

12-31-2004, 03:27 PM

Hi All!

Well, my husband and I just got back from seeing "meet the Fockers" it was entertaining...I think tomorrow were going to see the "Aviator" can't wait!

Here was the day - intense workout.

Meal 1: .5 oats/6 whites/.5 tbsp. PB
PWO: .5 oats/.5 blue berries/1 scoop whey
Meal 2: .75 ff cc/.33 oats/.5 blue berries
Meal 3: 3 oz. chicken/1 tbsp. PB (Yep in the movie theatre too.)
Meal 4: .33 oats/6 whites
Meal 5: 9 whites/veggies on the grill YUM/1 tbsp. PB

cal ~1565
carb ~130
pro ~160.5
fat ~35.7

Workout:

Push/core/30 minutes 90% MHR cardio

Superset:
Seated Bench Press: #40-12, #50-10, #50-10
Push Ups: 10,12,10

Upright rows (cable): #55-12, #60-12, #65-12

Super set:
Cable flyes: #50 - 11, 11, 11
Lat. cable flyes: #10-10,10,10

Bench Dips:
Knees Bent: 31
Legs Straight: 20
Feet on bench: 13

Workout time: 32 minutes

CORE: Emma! HELP.....I am much too weak to do the static exercise - I could hardly do it today!!!! Is it because I tried to do this after the above workout? any ways, How do I improve if I keep twisting my body, ugh! And I can't seem to do two body parts off the floor at all! However, the other ones went well :)

CARDIO: 30 minute run (3.20 miles) 90% MHR (at least 20 minutes)

I was tired! but a good tired....tomorrow is a nice LIGHT cardio day of 1 hr.

Emma-Leigh

01-01-2005, 01:31 AM

Hey Jenny!!

Here was the day - intense workout.

Meal 1: .5 oats/6 whites/.5 tbsp. PB
PWO: .5 oats/.5 blue berries/1 scoop whey
Meal 2: .75 ff cc/.33 oats/.5 blue berries
Meal 3: 3 oz. chicken/1 tbsp. PB (Yep in the movie theatre too.)
Meal 4: .33 oats/6 whites
Meal 5: 9 whites/veggies on the grill YUM/1 tbsp. PB

cal ~1565
carb ~130
pro ~160.5
fat ~35.7
Looks great! - LOL at the chicken and PB in the movies!!

CORE: Emma! HELP.....I am much too weak to do the static exercise - I could hardly do it today!!!! Is it because I tried to do this after the above workout? any ways, How do I improve if I keep twisting my body, ugh! And I can't seem to do two body parts off the floor at all! However, the other ones went well :)
Don't stress!! It could be because it was after the weights... But if you are really finding it difficult we can change it.

Go through the routine up to the point where you take 2 limbs off but do not do this move.

Instead - Do 3 x hovers.
1. Left arm supported side hover: Support yourself on your left hand. Arm straight under shoulder, right arm pointed at ceiling so your body is side on to the ground (like you are on a crucifix, only you are balanced on one arm and the edge of your left foot) . You should be completely straight from the point of your head to your heels (lift UP with the side of your waist and make sure your core is switched on).
2. Same as above, only on the right side. No rest between these.
3. Normal hover - but hold for as long as you can.

Then go on as normal.

After a few sessions - try the routine again and see if you can perform the two limb balances.

Enjoy the lighter cardio day tomorrow!! :)

Emma-Leigh

01-01-2005, 03:15 AM

ps: week 4 is on it's way via e-mail.... **evil laugh**

JLB04

01-01-2005, 05:17 AM

Hey Jenny!!

Looks great! - LOL at the chicken and PB in the movies!!

Don't stress!! It could be because it was after the weights... But if you are really finding it difficult we can change it.

Go through the routine up to the point where you take 2 limbs off but do not do this move.

Instead - Do 3 x hovers.
1. Left arm supported side hover: Support yourself on your left hand. Arm straight under shoulder, right arm pointed at ceiling so your body is side on to the ground (like you are on a crucifix, only you are balanced on one arm and the edge of your left foot) . You should be completely straight from the point of your head to your heels (lift UP with the side of your waist and make sure your core is switched on).
2. Same as above, only on the right side. No rest between these.
3. Normal hover - but hold for as long as you can.

Then go on as normal.

After a few sessions - try the routine again and see if you can perform the two limb balances.

Enjoy the lighter cardio day tomorrow!! :)

OKAY I'll try that next time - did you say "crucifix?"

I woke up so sore today, everywhere I worked yesterday is nice and tender...even my whole rib cage (core exercises)...well, I'm scared to look at your Hell Week LOL....I feel like I'm back in college...I'll check very shortly:)

JLB04

01-01-2005, 04:14 PM

Today was tough with hunger...I know its partly due to PMS coming and the fact that the last high day was 7 days ago (cheat meal); looking forward to my high day tomorrow.

Meal 1: .5 oats/6 whites
PWO: .33 oats/1 scoop whey
Meal 2: 6 whites/1 tbsp. PB
Meal 3: 3oz. chicken/1 tbsp. PB (in the theatre AGAIN:)
Meal 4: .33 oats/6 whites
Meal 5: 7 whites/veggies/1 tbsp. PB

cal ~1233
carb ~74
pro ~153
fat ~30.2

Workout: 60 minutes of 70% MHR
30 minutes Bike
15 minutes elliptical
15 minutes stairmaster

Monday I am starting "Hell Week" as Emma and I have decided to call it....something new to break up the routine for 7 days. We are upping the intensity and upping average cals as well (cheat meal too :) and then the following week I will have a recovery week of light cardio (walking) and 2 full body circuit workouts along with ab work & stretching. I also start Physical Therapy on Monday too. Should be an exciting week!

Tomorrow I have a "pull" workout and 45 minutes of 80% MHR.

SEADRA

01-01-2005, 04:43 PM

Hell week sounds fun. I need to do something like that, to shake things up.

JLB04

01-02-2005, 11:52 AM

Okay, I thought I would upload a picture of Chris and I...just a basic pic so you guys can see what we Buffalonians look like :)

This is our wedding day last year (June 2004)

I will be posting real pics of me on my next BF% test, January 12th....

PS Barb do you notice the cycling tan on the arm LOL

ChristinB916

01-02-2005, 12:36 PM

awww whatta cutee picture!!! I tried to post pictures but it won't let me... everytime i press upload it takes me to some error page where I have to hit refresh. Everytime I do... it still doesn't work!!

JLB04

01-02-2005, 02:27 PM

Well, today was pretty good...I was so exhausted after my workout today, body was shaking.

Meal 1: .75 oats/.25 blue berries/6 whites
PWO: .75 oats/1 scoop whey/.5 blue berries
Meal 2: .75 oats/.25 blue berries/6 whites
Meal 3: 3.5oz. chicken/1 tbsp. PB/.75 oats

Okay, here's the thing...I am craving a cheat meal so I may have it tonight (battling with it though) if not, this is how I'll finish up the day:

Meal 4: 7 whites/veggies/1 tbsp. PB

cal ~1718
carb ~184
pro ~158
fat ~34.5

If I have the cheat then, it will be higher then this :)

Workout:

warmup - 5 min. on bike
BB Rows: #55-12, #65-10, #75-10, #75-8
Close grip cable rows: #70-12, #70-12, #72.5-12
Hypers: #25-15, #30-15, #30-15 (Wow lower back was screaming!)
Bent-over DB Flyes: #10-15, #15-12, 12 (tried going up in weight)
21s: 2 sets of 21! #40lbs. BB

Took: 30 minutes

Cardio: 40 minutes on stairmaster (80% MHR)
5 minute cooldown on bike

Tomorrow is the start of my Hell week - - and PT!

Emma: would it be okay, If I'm craving it to have a cheat meal 1x/week? I've been feeling so hungry this last week like you know and I'm just not sure if its mostly cycle or if my body is reving up more...what do you think...I keep dreaming about cheat meals (is that a bad sign LOL)

SEADRA

01-02-2005, 02:29 PM

Cute pic. What gym do you work out at? No prob if you don't want to say :-)

StlBarbie

01-02-2005, 02:32 PM

You are a BEAUTIFUL bride! You two make an adorable couple! The cycling tan sent me rollin' - have you seen my ridiculous pics - tan everwhere except the whole core that never saw the light of day! It is scary looking!

Your workouts look intense and I am anxiously awaiting your upcoming photo shoot!

Barb

JLB04

01-02-2005, 02:41 PM

Cute pic. What gym do you work out at? No prob if you don't want to say :-)

I'm at Fitness Factory in EA....aren't you in Fredonia?

JLB04

01-02-2005, 02:42 PM

Emma-Leigh

01-02-2005, 07:50 PM

WOW! Finally a piccy - You are gorgeous! You are also crazy if you think otherwise!

Oh - and hubby is spunky too! ;)

Okay, here's the thing...I am craving a cheat meal so I may have it tonight (battling with it though)
Did you? A treat would have been perfectly acceptable last night. It was your high cal day anyway and you had major cravings yesterday too.

Plus, it means reserves are high going into hell week! ;)

Workout:

warmup - 5 min. on bike
BB Rows: #55-12, #65-10, #75-10, #75-8
Close grip cable rows: #70-12, #70-12, #72.5-12
Hypers: #25-15, #30-15, #30-15 (Wow lower back was screaming!)
Bent-over DB Flyes: #10-15, #15-12, 12 (tried going up in weight)
21s: 2 sets of 21! #40lbs. BB

Took: 30 minutes

Cardio: 40 minutes on stairmaster (80% MHR)
5 minute cooldown on bike
Excellent workout! No wonder you were shaking!

Emma: would it be okay, If I'm craving it to have a cheat meal 1x/week? I've been feeling so hungry this last week like you know and I'm just not sure if its mostly cycle or if my body is reving up more...what do you think...I keep dreaming about cheat meals (is that a bad sign LOL)
LOL - Dreams of food are always a bad sign!! :D

We can certainly start to incorporate a treat once a week! You really deserve it and you are sticking to your diet well. Plus, we have given you a good 'run in' of getting your body started on it's way to 'buffness'.

How would you like to do it? Just 'come as you crave' type stuff or a planned 'on higher calorie day' treat?

Enjoy your light day of abs tomorrow - for blood sweating should be a certainty on Tuesdays legs day (you shall swear and curse my name.... well... hopefully)!! ;)

JLB04

01-03-2005, 02:48 AM

Thank you Emma, that made me feel good!....

...well yeah I had a cheat (my old standby of course couple cookies and some ice cream)...it was good, but I don't Binge on the stuff anymore :).

I feel a little bad that I did, but I knew if I didn't I was going to regret it ya know. I figure with last nights #'s it puts me on average around 1550/cals for the week. Ok?

LOL - I am looking forward to my easy night tonight...Abs, how nice LOL. I will work them hard tonight though!

Regarding a 1x/week cheat, if you REALLY feel that its acceptable let me know AGAIN. I think it may be spurred some by my cycle coming on. Thats why I feel a little bad about it, because was it truly hunger? Not sure- all I know is I've been putting everything into my workouts the last few days and I've been feeling like I've been running on empty. Let's see If I crave anything this weekend...I would rather wait 2 weeks like we planned (weekend of Week #5) - So that's what I am shooting for. And honestly I would really like to cheat only once every 3 to 4 weeks, or do you think that's too long? Alright I'm making this complicated again LOL..

I'll let you know how physical therapy goes tonight, its from 8 to 9pm. So it makes for a very long day for me.

PS Oh Emma your name will not be far from my lips I am sure :) but Thank You! I mean that!

Ms. Lucy

01-03-2005, 05:25 AM

Ahhh--Jen your beautiful!!! Looks like the two of you fit really well!!!

I'm so glad to hear about the pt and shoulder. It sounds like everything is going really well.

I hope you had a great New Year!!

Emma-Leigh

01-03-2005, 02:13 PM

Thank you Emma, that made me feel good!....

...well yeah I had a cheat (my old standby of course couple cookies and some ice cream)...it was good, but I don't Binge on the stuff anymore :).
Good stuff! Small treat >>>>>>>>>>>>>>> binge!

I feel a little bad that I did, but I knew if I didn't I was going to regret it ya know. I figure with last nights #'s it puts me on average around 1550/cals for the week. Ok?
Yeah the cals are still ok. Next week your cal average will be a little lower so this will 'compensate'.

Don't regret it - accept it as a 'treat' and let yourself enjoy it....

Guilt does no one any good!

Regarding a 1x/week cheat, if you REALLY feel that its acceptable let me know AGAIN. I think it may be spurred some by my cycle coming on. Thats why I feel a little bad about it, because was it truly hunger? Not sure- all I know is I've been putting everything into my workouts the last few days and I've been feeling like I've been running on empty.

Well, I would like to see how you go in this months reading before we make any 'final' decisions in regards to treats... But if you put them on high cal days anyway they should be ok.

If you feel it was just your cycle we can always see what you feel like AFTER your cycle has gone. If you still feel tired and hungry then we should look to rectifying that. You should feel 'a little hungry', but not like you are going to chew off your own foot! ;)

Let's see If I crave anything this weekend...I would rather wait 2 weeks like we planned (weekend of Week #5) - So that's what I am shooting for.
Excellent. I agree completely, lets wait - it will settle your nerves and we can see what your BF has done. We can also assess the impact of your cycle.

honestly I would really like to cheat only once every 3 to 4 weeks, or do you think that's too long? Alright I'm making this complicated again LOL..
LOL - no, you have to do what feels right for you. If you do not feel comfortable having a weekly treat then don't. Every 3 to 4 weeks is fine, as long as you are seeing results then don't stress!

I'll let you know how physical therapy goes tonight, its from 8 to 9pm. So it makes for a very long day for me.
Good luck!! Fingers are crossed for you!

Have fun tomorrow!! [evil laugh]*baahhhh haa haa haaa haaaaa*[/evil laugh]

Jennifer-Lynn

01-03-2005, 06:46 PM

Got the "friend" today...man am I crampy, bloated blah. Any ways, here was the day:

Meal 1:.5 oats/6 whites/.5 tbsp. PB
Meal 2: .33 oats/6 whites/.5 tbsp. PB
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: .33 oats/6 whites
Meal 5: veggies/7 whites/.5 ff cc/1 tbsp. Pb

cal ~1213
carb ~80
pro ~140
fat ~30.2

Tonight I did abs:
4 sets of decline: 12,12,12,12 w/ball

Superset:
Sit-ups: 15,15,15
Crunch: 20,20,20

I had my first PT tonight, ok...her assesment of me was good - no pain and full range of motion (little tear). I did a strength test and I was only 4 pressure points off from my dominant side which she said is actually quite good...She also ran me through 5 exercises and two of them were ones I already do in the gym (standing lat pull-downs and push-ups)...I really think I can do these on my own after I put some time in :) It's kinda expensive and she says I am a good candidate for building my strength and improving my stability in the shoulder.

Emma: this is quite easy...definitely stuff I could do in my regular workouts (considering I already do two of them) We'll see...right now its 2x/week on Mondays and Thursdays.

Hunger pains diminshed today...gee what do you know :) dumb cycle! caused me a cheat meal of all things.

Talk to you tomorrow. Oh its gonna be hard...I have an early morning cardio session.

Emma-Leigh

01-03-2005, 11:29 PM

Got the "friend" today...man am I crampy, bloated blah.
Arggg... :( Hope you are not feeling too icky!

Anyway - your diet and workout looked good today!

I had my first PT tonight, ok...her assesment of me was good - no pain and full range of motion (little tear). I did a strength test and I was only 4 pressure points off from my dominant side which she said is actually quite good...She also ran me through 5 exercises and two of them were ones I already do in the gym (standing lat pull-downs and push-ups)...I really think I can do these on my own after I put some time in :) It's kinda expensive and she says I am a good candidate for building my strength and improving my stability in the shoulder.
Excellent news! What are the other three exercises? I assume it would be internal/external rotation type stuff?

Emma: this is quite easy...definitely stuff I could do in my regular workouts (considering I already do two of them) We'll see...right now its 2x/week on Mondays and Thursdays.
Yup - we can easily work them in!! Even if we put them on your abs days it would be easy enough to modify.

Hunger pains diminshed today...gee what do you know :) dumb cycle! caused me a cheat meal of all things.
P'ah, don't sweat it!! It will give you fuel for tomorrow!

Rest up!!

Jennifer-Lynn

01-04-2005, 01:41 AM

The other exercises were:

an upper pedal bike of spinning my arms counter clockwise for 5 minutes.

two of them were internal/external rotation ones.

Another one (which I forgot, is something we do already) Wide cable row (High)

and the last one is the only one I've never seen....holding a light weight in my hand, thumb facing down I lift and raise my arm on an angle (straight of course) away from my body up and down (40 degrees)...

That was it - $15 bucks!!! EACH TIME! geez - I will do 4 weeks but then I am going to request doing this on my own

I'll post later.

StlBarbie

01-04-2005, 05:20 AM

Upper body "spinning", now isn't that just what I need!

You are working really hard Jen, I can't wait to see you upcoming stats!

Enjoy "hell weeK" - somehow, I know you're loving it! :)

Jennifer-Lynn

01-04-2005, 09:26 AM

Upper body "spinning", now isn't that just what I need!

You are working really hard Jen, I can't wait to see you upcoming stats!

Enjoy "hell weeK" - somehow, I know you're loving it! :)

Thanks Barb - I have my first Hell day tonight (Legs)...I am looking forward to it I just wish I wasn't carrying the extra bloat right now. I'm not sure about PICs - I'll post them but I am not that lean so it is hard to do it...any ways, thanks for your support.

Emma-Leigh

01-04-2005, 02:42 PM

Why did you change your name Jenny?

SEADRA

01-04-2005, 04:20 PM

I'm at Fitness Factory in EA....aren't you in Fredonia?

I was and I'm moving to the Hamburg/Buffalo area and I as looking for a good gym. I think I found one the Buffalo Fitness Center.

Jennifer-Lynn

01-04-2005, 04:21 PM

Why did you change your name Jenny?

Well....I went to log in the other day and I couldn't remember my password so I got frustrated and opened another one :) Too many passwords to remember between work, play etc...

Jennifer-Lynn

01-04-2005, 04:52 PM

Long day..............hard as hell too :)

AM Workout: 60 min. bike trainer

Meal 1: .5 oats/6 whites/1 tbsp. PB
Meal 2: .75 ff cc/.33 oats/.5 blue berries
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: .33 oats/6 whites
PWO: .5 blue berries/.5 oats/1 scoop whey
Meal 5: 9 whites/veggies/1 tbsp. PB

cal ~1565
carb ~130
pro ~160.5
fat ~35.7

Hell Workout #1:

warmup - 5min. on bike
Squats: 2 sets 15 warm-up

superset: 2x
Hacks: #25-10, #45-10
Rev. DB lunges: #20-8,8/each side
16 Jump squats

superset: 2x
Leg press: #140-10, #190-10
DB step-ups: #15-8, #20-8/each side
16 split jump squats

superset: 2x
DB SLDL: #25-10, #30-10
Leg curls: #90-16, #100-16
16 butt kicks

superset: 2x
calf raises (standing): #60-10,10
Seated calf raises: #25-10,10

Time: 37 minutes

Cooldown: 10 min. on bike
stretching

Whew, tough EMMA! my legs were shaking during the plyo exercises...I realized that I need to get better at doing plyos :) so maybe we should keep incorporating them into my routines every couple of weeks? what do you think? I did feel better once I got into the gym today, my headache went away while I was there, and I wasn't thinking about the bloat...only a couple more days of this....I was telling my husband tonight that its my hell week, and he said well with your cycle here as well then its really a HELL WEEK for you LOL, funny guy.

Emma-Leigh

01-05-2005, 03:07 AM

Hey Jenny!!!

Long day..............hard as hell too :)
YAY!!! Good start. :D

Meals look good...

Whew, tough EMMA! my legs were shaking during the plyo exercises...I realized that I need to get better at doing plyos :) so maybe we should keep incorporating them into my routines every couple of weeks? what do you think?
Workout looked good... How did you find the weights? Where you struggling to get out the last rep? What about your HR?

Anyway, we can certainly add more pylo moves in. I think that some power stuff (strength + speed) is necessary in any good training program. It is one of the basic 'fitness' measures after all.

I did feel better once I got into the gym today, my headache went away while I was there, and I wasn't thinking about the bloat...only a couple more days of this....
:( Icky bloat and headache... Sometimes femaleness sucks.

I am glad the workout helped...

I was telling my husband tonight that its my hell week, and he said well with your cycle here as well then its really a HELL WEEK for you LOL, funny guy.
Guys will just never understand! I swear it should be manditory for all guys to have a rather large python put into their lower abdomens and to walk around in a water filled 'dough-boy' outfit for 5 days out of every month!!! Maybe then they will get some idea of what it is like!! :D

Talk to you tomorrow!!

Ms. Lucy

01-05-2005, 04:53 AM

LOVE the python idea.

Can we get that with a remote control switch?

Jennifer-Lynn

01-05-2005, 05:14 PM

Whew.......exhausted - that was tough!

Emma - Kick Ass! Can I say that?

Meal 1: .5 oats/6 whites
Meal 2: 6 whites/1 tbsp. PB
Meal 3: 3oz. Chicken/1 tbsp. PB
Meal 4: 7 whites/.33 oats
PWO: .33 oats/1 scoop whey
Meal 5: 7 whites/1 tbsp. PB/veggies

cal ~1248
carb ~74
pro ~156.5
fat ~30.2

Workout:

warmup - 5 min. on bike
Pushups: 2 sets of 10
Superset:
Incline DB Flyes: #20-15, #20-15
Incline DB Press: #20-15, #20-8

Decline Push-ups on Step: 2 sets - 12,12

Repeat of above superset
Incline DB Flyes: #20-11, #20-15
Incline DB Press: #20-8, #20-6

Burpees: 2 sets of 10 (was supposed to be 16, get to that later)

Superset:
Front DB Raises: #5-10,10,10
Lat DB Raises: #5-10,10,10
No resting between sets

Light BB Cleans: #20-16, #30-16

Superset:
Lying overhead BB Ext: #30-15, #40-12, #40-12
Close Grip Rev. Bench Press: #55-15, #55-12, #60-12

41 Minutes

CARDIO: Run
5 minute warmup
20 minutes 80-85% MHR
5 minutes cooldown
Total = 30 minutes

Okay Notes:
- The incline DB Flye to DB press was tough- I tried to get out 15 each time but I literally went to failure, note the rep numbers.
- Burpees: wow really tough to do (coordination) I literally could only do 10 - my legs were giving out on me (most likely from legs the day before)...I would like to definitely keep working on these (form, smoothness)
-I loved the whole workout in general - really tough! and I moved through it - sweatin like a little piggy :)
- Cardio was the nail in the coffin - again longest 30 minutes of my life. I had to literally zone out some during my upper HR time to get through it but I did!

Meanwhile, just a comment regarding a girl at the gym. She was reading one of those dummy books- and it the title was "Low carb dieting for dummies" I couldn't believe it! funny stuff...well 3 more days of Hell...

EDIT: I forgot to tell you that during my DB Flye to Press superset a huge vein in my neck appeared it was so cool!

Emma-Leigh

01-05-2005, 10:13 PM

Whew.......exhausted - that was tough!

Emma - Kick Ass! Can I say that?

Good good!!

You are more than able to say that and it is excellently excellent that you found it to be a good workout!!

Way it is ment to be!

Diet looks good (and oddly familiar! Almost like I have seen it before! LOL ;) )...

Okay Notes:
- The incline DB Flye to DB press was tough- I tried to get out 15 each time but I literally went to failure, note the rep numbers.
Great. I don't care so much about the reps - it was the max effort behind the moves that was important. Good stuff!

- Burpees: wow really tough to do (coordination) I literally could only do 10 - my legs were giving out on me (most likely from legs the day before)...I would like to definitely keep working on these (form, smoothness)
Yup - we can keep adding these in too! They are excellent for adding power to your legs and for giving overall body co-ordination.

-I loved the whole workout in general - really tough! and I moved through it - sweatin like a little piggy :)
YAY! I'm glad you liked it and the piggy sweating was almost manditory - I would be upset if you didn't! ;)

EDIT: I forgot to tell you that during my DB Flye to Press superset a huge vein in my neck appeared it was so cool!
LOL!!! Woo hoo - I love veins!! Very neat that you have them popping out! Means you were working hard too - which is good to hear! :)

Jennifer-Lynn

01-06-2005, 10:25 AM

Just had to post to let ya know that my Pecs and Triceps are feeling the burn from last night's workout - Yeah! I can feel the depletion settling in today as well (today is 1200 cals. as was yesterday) Tomorrow is my High Day!!! Really looking forward to it - and also my cycle should be winding up then too - Oh and its Pay Day! Cool!

Jennifer-Lynn

01-06-2005, 05:47 PM

Today was tough again, feeling somewhat depleted most of the day - Thank God tomorrow is a High cal/carb day :)

Meal 1: .5 oats/6 whites
Meal 2: 6 whites/1 tbsp. PB
Meal 3: 3oz. Chicken/1 tbsp. PB
Meal 4: 6 whites/.33 oats
PWO: .33 oats/1 scoop whey
Meal 5: 7 whites/1 tbsp. PB/veggies

cal ~1233
carb ~74
pro ~153
fat ~30.2

tonights workout was fun and interesting -

Warm up 5 minutes - light jog (.42 miles)

30 sec. straight hover
30 sec. left arm hover
30 sec. right arm hover
REPEAT

Step
Run up 12 steps
Down
Run up 24 steps
down
Run up 36 steps
down
Run up 12 steps
down

20x crunch (hands on chest)
20x crunch (hands behind head)
20x crunch (hand extended out behind head)
REPEAT

6 minutes running (30 sec. slow, 30 sec fast, 30 sec sprint )REPEAT

20 oblique crunch (legs on bench)
20 total side crunch
20 double side crunch
REPEAT

10 minutes running HARD intervals, 5 minutes cooldown on bike

Whew...different and fun!
Notes:
- the steps should have been done on stairs (but my gym doesn't have any) so this could have been harder (wasn't too difficult)
- the running was tough in the middle of everything - liked it!

Then............went to PT - gosh these people are weird.Emma I asked one of them about working out 1x/week there and 1x/week at the gym and they are going to write up some exercises I can do on my own at the gym (most likely a day off or incorporated with your routine) I'll get it Monday.

Then I asked them about what exercises should I be doing or not doing - here was the answer "don't do anything that hurts you" DA!!!!!!!!!! They have a hard time believing anything is wrong with me, because I don't have pain when they do the tests...in fact tonight they did it again and the one guy goes labral tear huh? and I said yep that's what the MRI said - and he's like well my test shows negative (which is good :) He said it must be a really small tear then! Must be! anyways, Emma we can definitely keep working like we are - just can't aggravate it again (hanging leg raises stuff like that)..go ahead and do your week 5 program...and I have to ask but what about after my down week? :)))) pressure!!! HELL again?? Talk to you tomorrow!

Emma-Leigh

01-07-2005, 02:25 AM

went to PT - gosh these people are weird. Emma I asked one of them about working out 1x/week there and 1x/week at the gym and they are going to write up some exercises I can do on my own at the gym (most likely a day off or incorporated with your routine) I'll get it Monday.
Great - we can just add these into one of your routines (even if it is an abs day) without a problem.

Then I asked them about what exercises should I be doing or not doing - here was the answer "don't do anything that hurts you" DA!!!!!!!!!!
:rolleyes: Well that's handy!! LOL

Ok - well you better just give me another list of all the things that 'hurt' and I will make sure I leave these out for now. Also, in a few weeks time you should 'retest' those moves and, if you get the go-ahead from your PT, we can start to include lighter overhead movements again.

They have a hard time believing anything is wrong with me, because I don't have pain when they do the tests...in fact tonight they did it again and the one guy goes labral tear huh? and I said yep that's what the MRI said - and he's like well my test shows negative (which is good :) He said it must be a really small tear then! Must be!
That is GREAT to hear!! It means that, if you keep strengthening your shoulder muscles you will probably recover really well!! YAY.

Very pleased with that result!

anyways, Emma we can definitely keep working like we are - just can't aggravate it again (hanging leg raises stuff like that)..go ahead and do your week 5 program...and I have to ask but what about after my down week? :)))) pressure!!! HELL again??
Well - this is where I wanted your input as to if your goals had changed. ;)

If they are the same (fat loss, increased strength, buff-ness) then, as soon as you give me a list of 'no go exercises' I can get to work right away!!

Enjoy your carbies - Work HARD for them!!

Talk to you tomorrow.

Jennifer-Lynn

01-07-2005, 08:53 AM

Emma:

"If they are the same (fat loss, increased strength, buff-ness) then, as soon as you give me a list of 'no go exercises' I can get to work right away!!"

YES (Fat Loss - drop BF%), YES (increased strength), and YES (buff-ness)! let's keep it rockin and rollin :) Then we'll reasses after this 4 week program (will it be 4 weeks or longer, I'm just guessing here).

I emailed you regarding exercises etc...

Jennifer-Lynn

01-07-2005, 05:22 PM

Wow, my body is feeling sore all over :) It's amazing that I get through my workouts - it did help that I had a re-feed day today - Yum!

Meal 1: .75 oats/6 whites/.25 blue berries
Meal 2: .75 oats/6 whites/.25 blue berries
Meal 3: 3.5oz. chicken/1 tbsp. Peanut butter
Meal 4: .75 oats/6 whites
PWO: 1 scoop whey/.75 oats/.5 blue berries
Meal 5: 7 whites/veggies/1 tbsp. PB

cal ~1805
carb ~184
pro ~179
fat ~34.5

Tonights workout was a Pull & Cardio -

Warmup bike - 5 minutes
Warmup: BB row - #45-15

Superset:
BB Rows: #65-10,#65-12,#65-12,#65-12
Deadlifts: #65-15,15,16,15

Superset:
Narrow Cable rows: #70-13,#80-10,#80-10
Horizontal pull-ups: #6,5,5 (these are tough but different and fun to do)

Superset:
Bent over DB Flyes: #12-12,#15-10,#15-11
Goodmornings: #45-15,#55-15,#55-15

Alt. DB Curls:
1st set: #15-12
2nd set: #20-8
3rd set: #20-8

1 set of 21s: #40

Time: 35 minutes

Cardio: 30 minutes Stairmaster (5'warmup, 25' 80% MHR, 5' cooldown)

Notes:
- Can you say exhausted lower back:)

Emma: I am seeing traps - very cool! Also, I am just wondering how I am possibly going to finish up this hell week with Legs/Squats tomorrow after exhausting my whole body/core this week - oh your laughing now I know you are :) You *Evil* one!
I'll just have to really focus, and get a good night's sleep, plus I can sleep in tomorrow and give my body a little more rest.

Here's something funny that happened tonight - when I got home from the gym Chris asked me how the workout went and I said "WE had a good hard workout....." YEP you guessed it I said "WE" as in Emma and I - he laughed so hard - I was like what she's right there with me in my head!!! LOL funny though.

Feeling good otherwise, I have expected to feel trashed by Sunday but not overtrained just overly tired and sore....I welcome next week's recovery.

Oh Emma: when designing my 6th week can you make sure the first Monday (1/24/05) isn't anything really long I have a Sales Conference that may go late and I don't want the pressure of shorting my workout...thanks Your the Best - I absolutely love your workouts, your a genius!!!!

Emma-Leigh

01-08-2005, 01:52 AM

Wow, my body is feeling sore all over :) It's amazing that I get through my workouts
LOL - yup, that is what hell week is all about - beating yourself to a exhausted mess!! That way, when you take your week off to recover, your 'overcompensation curve/recovery curve' takes that WHOLE week - so you do not drop your condition over the week, rather you muscles grow and restore themselves!

Diet and workout looked great!! Mmmmm... oaties!! YUM! Bet you LOVED every bite!!

Emma: I am seeing traps - very cool!
Woo hoo!!! Veins AND traps!! Maybe we should do hell week more often! ;)

I am just wondering how I am possibly going to finish up this hell week with Legs/Squats tomorrow after exhausting my whole body/core this week - oh your laughing now I know you are :) You *Evil* one!
I'll just have to really focus, and get a good night's sleep, plus I can sleep in tomorrow and give my body a little more rest.
LOL!! You'll do it - just keep repeating to yourself 'only one more day... only one more day....'!! Either that or 'I swear, if I make it home, I'm going to kill Emma!!! She is EVIL!! EVVVIILLLLL' :D

Here's something funny that happened tonight - when I got home from the gym Chris asked me how the workout went and I said "WE had a good hard workout....." YEP you guessed it I said "WE" as in Emma and I - he laughed so hard - I was like what she's right there with me in my head!!! LOL funny though.
LOL!! Glad I can keep you company - Even if I am thousands of miles away!

Feeling good otherwise, I have expected to feel trashed by Sunday but not overtrained just overly tired and sore....I welcome next week's recovery.
You are going REALLY REALLY well!!! It is the LAST DAY - so give it EVERYTHING!! I want it HEAVY and HARD! I want even MORE GRUNTING and SWEATING!! I want TEARS!!

Ok.... Maybe not tears - but swearing is acceptable! ;)

Oh Emma: when designing my 6th week can you make sure the first Monday (1/24/05) isn't anything really long I have a Sales Conference that may go late and I don't want the pressure of shorting my workout...thanks Your the Best - I absolutely love your workouts, your a genius!!!!
Will do. And thank you - I am glad you enjoy them!! :)

Jennifer-Lynn

01-08-2005, 04:50 PM

Well I made it through Hell week - do I make the club now LOL Kidding...It was a great week of pain. Today was legs:

Meal 1: .5 oats/6 whites
PWO: .33 oats/1 scoop whey
Meal 2: 6 whites/1 tbsp. PB
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: .33 oats/6 whites
Meal 5: Here's something new, 7 whites/veggies/1 tbsp. PB but as an omelete! LOL

cal ~1233
carb ~74
pro ~153
fat ~30.2

Legs:

warmup: 8 minute on bike

warmup Squats: #65-15, #95-15
Squats: 20 reps, sets of 2 - used #115lbs.
Cooldown set squats: #105-10

SLDL: #85-12, #95-12, #105-14
Rest 15 sec.
SLDL: #105-6, #105-4

Superset: Drop sets (2 sets of whole superset)
Leg Ext (not the traditional machine)
1st rep: #40-15, #50-8
2nd rep: #30-12, #40-8
3rd rep: #20-10, #30-10

Leg Curl:
1st rep: #100-12, #110-7.5
2nd rep: #80-10, #90-6
3rd rep: #60-12, #70-10

Calves on Leg press: 4 sets 15 - #140-15,15,15,15

Time: 45 minutes

Cooldown: 10minutes on bike

Notes:
- couldn't walk after the superset of leg ext to leg curls
- Getting stronger - I feel I can go up in squats to ~120-125 and SLDL - I was just having a hard time with my grip - I'm thinking of gloves or straps???
- feel accomplished
- looking forward to recovering this week and hitting it hard again

Emma - let's take out leg ext. for a couple of weeks, my knee is still a little weird at times (only when extending it and flexing hard) - how about substituting it with step ups?

Tomorrow is a well deserved Off day - Yeah!

imperfectly_lou

01-08-2005, 05:13 PM

Peanut butter in an omelette! Sounds... interesting! :P

My knee also gets a bit funny if I do leg extensions too often... I like to substitute walking lunges or hack squats.

Emma-Leigh

01-09-2005, 02:55 AM

Meal 5: Here's something new, 7 whites/veggies/1 tbsp. PB but as an omelete! LOL
YUM!!! Gosh that sounds good!! Like a type of satay!!

You could mix it with some lemon juice, chilli, ginger and garlic and it would taste just like it too!!

Legs:

warmup: 8 minute on bike

warmup Squats: #65-15, #95-15
Squats: 20 reps, sets of 2 - used #115lbs.
Cooldown set squats: #105-10
How did you find the 20 reps? Tough?

SLDL: #85-12, #95-12, #105-14
Rest 15 sec.
SLDL: #105-6, #105-4
Pause set looks pretty spot on - with 15 seconds rest your instant energy system has replenished to ~50% it's capacity. So this is a great way to test if you are infact using your true 12 rep max because after the 15 secs you should only get out half of your previous reps. The same with the next set... It looks nearly spot on (so, because you got 14 out with 105 it should have gone 105-14, 105-7, 105-3 or 4). Great!

Superset: Drop sets (2 sets of whole superset)
Leg Ext (not the traditional machine)
1st rep: #40-15, #50-8
2nd rep: #30-12, #40-8
3rd rep: #20-10, #30-10

Leg Curl:
1st rep: #100-12, #110-7.5
2nd rep: #80-10, #90-6
3rd rep: #60-12, #70-10
Took me a while to work out how you had written this!! I was reading ACROSS the page, not down!! LOL

So I was sitting here thinking 'Geezzz... Jenny has some weird concept of what a drop set is!! She started at 40# and then 'dropped' to 50#??"...

I think I get it now - read DOWN the page!! :rolleyes:

15 reps on the first set - Seems to underestimated yourself and started with a weight that was much too light!! See - you are stronger than you think you are! Just BELIEVE that you can lift the weight!! You will... You have a lot more muscle and a larger neural connection in those leggies than you think!

The second set looks a lot better..

Notes:
- couldn't walk after the superset of leg ext to leg curls
- Getting stronger - I feel I can go up in squats to ~120-125 and SLDL - I was just having a hard time with my grip - I'm thinking of gloves or straps???
- feel accomplished
- looking forward to recovering this week and hitting it hard again
GREAT to all points!! (especially the non-walking one!! hee heee - I how KNOW that pain well).

If you think you can lift heavier on the squats then GO FOR IT!! Don't second guess yourself!! Same with the SLDL!!

For the SLDL are you using an alternate grip (one hand under, one hand over)? Personally, I don't like using straps - I much prefere gloves... But I know people who absolutely HATE gloves and rely on straps and chalk.

Emma - let's take out leg ext. for a couple of weeks, my knee is still a little weird at times (only when extending it and flexing hard) - how about substituting it with step ups?
Arggg.... Sorry. They are gone (they were only in for this week anyway for the killer combo with leg curls).

Tomorrow is a well deserved Off day - Yeah!
I agree 100% You did well - Rest up for ye shall hurt again soon!! :p

Jennifer-Lynn

01-10-2005, 09:27 AM

Was an off day for me...I was kind of a "bad" girl too :) I enjoyed myself with some junk food (some ice cream, cookies, fries) oh well - It was good! Back on track today....it is my recovery week as well so nice long walks easy light cardio etc...I'll post my day tonight.

Jennifer-Lynn

01-10-2005, 04:36 PM

Monday -

This is the start of my recovery week.

Meal 1: .5 oats/6 whites/1 tbsp. PB
Meal 2: .75 ff cc/.33 oats/.25 blue berries
Meal 3: 3oz. tuna/1 tbsp. PB
Meal 4: 6 whites/.33 oats
PWO: .5 oats/1 scoop whey
Meal 5: 9 whites/vegs/1 tbsp. PB

cal ~1426
carb ~112
pro ~157
fat ~31

Workout: tonight I did a nice light bike ride at the gym...real easy - it felt kinda weird not to be pushing on myself but honestly I didn't feel like it any ways. :)
The only bad thing today was the headache I seem to have adopted - ugh. I drank water all day too...can't figure out where it is coming from.

tomorrow is a full body circuit.

Emma-Leigh

01-11-2005, 02:27 AM

Workout: tonight I did a nice light bike ride at the gym...real easy - it felt kinda weird not to be pushing on myself but honestly I didn't feel like it any ways. :)

The only bad thing today was the headache I seem to have adopted - ugh. I drank water all day too...can't figure out where it is coming from.

tomorrow is a full body circuit.
Hey Jenny,

Diet looked good. I am glad you enjoyed your treat yesterday!! YUMMY!

I hope your cardio was VERY LIGHT!! No sweat for you!! hee heee... I want 'stroll in the park smell the roses cardio' this week!

I hope your headache clears up too... Lots of fluid, massage (neck, upper
and lower back especially) and hot soaks in the tub if you can... These
will relieve tension and may help. Lots of sleep too!

Jennifer-Lynn

01-11-2005, 02:58 AM

Hey Jenny,

Diet looked good. I am glad you enjoyed your treat yesterday!! YUMMY!

I hope your cardio was VERY LIGHT!! No sweat for you!! hee heee... I want 'stroll in the park smell the roses cardio' this week!

I hope your headache clears up too... Lots of fluid, massage (neck, upper
and lower back especially) and hot soaks in the tub if you can... These
will relieve tension and may help. Lots of sleep too!

Emma - I don't know why but I am sooooooooooooooooo tired LOL. Last night when I got back from the gym I literally almost went right to bed at like 8PM...what is up with that :) Gosh.

It's like my body is crying out for sleep - is this what you expected?

Ms. Lucy

01-11-2005, 05:00 AM

Any relation to your cycle? I usually get exhausted the week before.

StlBarbie

01-11-2005, 05:46 AM

Jennifer-Lynn

01-11-2005, 07:20 AM

Any relation to your cycle? I usually get exhausted the week before.

Well, I just ended my cycle over the weekend, so nope that can't be it :) I think I'm just really tired from my Hell Week...and that Emma called it right, well that's what I'm hoping any ways.

Jennifer-Lynn

01-11-2005, 07:22 AM

Jen,
Isn't it funny how it can be harder to do "light" cardio than intense cardio?
As soon as you get the system warmed up it just seems to want to go, go, go, or in your case last night stop, stop, stop! Hope you slept well and are feeling rested today! You deserve some well earned rest after hell week!!!
Barb

Thanks Barb - I feel my body crying out for sleep - funny huh? We overloaded my body last week and I guess I'm needing this recovery - which makes me feel that I did things right!

Hibiscus09

01-11-2005, 09:49 AM

Hi Jennifer-Lynne! :) Just visiting. It looks like you are doing great! I'm sorry about the tiredness. Sleep is important. This is the week before my period and it usually wipes me out the week in advance, so we'll see. I've started out strongly -- I just feel evil. My family will go into hiding! LOL

Happy Tuesday!

Oh, and I loved the picture! You're beautiful and you guys look so happy! Very sweet!

Emma-Leigh

01-11-2005, 01:37 PM

Emma - I don't know why but I am sooooooooooooooooo tired LOL. Last night when I got back from the gym I literally almost went right to bed at like 8PM...what is up with that :) Gosh.

It's like my body is crying out for sleep - is this what you expected?

Hmmm... Not to this degree.... :confused:

Drop the cardio from thursday. I only want the stretch work on that day. Then we will see how you feel in terms of your curcuit for friday. If you are too tired we will decrease the volume of this as well.

Jennifer-Lynn

01-11-2005, 04:57 PM

Hi Hib - thanks for popping in :)

Emma - feeling much better today - I don't know why I was so tired last night - stress from work etc...I think.

It was weird to go to the gym and not do anything really strenuous tonight, actually feeling pretty good - but gosh I wanted to do something harder :)

Meal 1: .5 oats/6 whites/1 tbsp. PB
Meal 2: .75 ff cc/.5 blue berries/.33 oats
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: 3oz. tuna/.33 oats
PWO: .25 blue berries/.5 oats/1 scoop whey
Meal 5: 9 whites/vegs/1 tbsp. PB

cal ~1529
carb ~122
pro ~159
fat ~34.2

Workout: full body circuit
Emma: not sure if I went too light with weights -its hard to judge.

warmup: 5 min. on bike
Squats: #95-10,10,10
Incline DB Press: #20-10,10,10
Bent over Rows: #45-10, #55-10, #60-10
Lateral DB Raises: #8-10, #10-10
SLDL: #85-10,10
Cable Flyes: #40-10, #50-10
St. Arm Pull downs: #30-10, #35-10
Upright rear-delt cable flyes: #20-10, #25-10
Cable Crunch: #100-10, #110-10

5 minute cooldown on elliptical.

I also did some PT work for my shoulder

Any ways, hunger seemed pretty good today - I think my cheat meal on Sunday threw me off big time with a headache yesterday, tiredness - oh I don't know just guessing....I drank much more water today and my body seemed to be emptying out more (more trips to the bathroom) I hope thats from the toxic food I ate on Sunday LOL....no headache today - thankfully!!!! Tomorrow is an off day.

Emma I would like to keep the cardio in on Thursday ok?

Emma-Leigh

01-11-2005, 11:11 PM

Emma - feeling much better today - I don't know why I was so tired last night - stress from work etc...I think.
Ok. Good. I want you to fully recover this week ok!! Rest, relax, sleep!

It was weird to go to the gym and not do anything really strenuous tonight, actually feeling pretty good - but gosh I wanted to do something harder :)
LOL!! I know the feeling! Don't worry, it is only 1 week and you need the rest. Enjoy it because next week we hit everything hard again! ;)

Workout: full body circuit
Emma: not sure if I went too light with weights -its hard to judge.

warmup: 5 min. on bike
Squats: #95-10,10,10
Incline DB Press: #20-10,10,10
Bent over Rows: #45-10, #55-10, #60-10
Lateral DB Raises: #8-10, #10-10
SLDL: #85-10,10
Cable Flyes: #40-10, #50-10
St. Arm Pull downs: #30-10, #35-10
Upright rear-delt cable flyes: #20-10, #25-10
Cable Crunch: #100-10, #110-10

5 minute cooldown on elliptical.

I also did some PT work for my shoulder
This looks fine. You can use anything from 70 to 85% your 10 rep max for these. So these figures look about right! I know it FEELS light, but that is what it is MENT to feel like! ;)

Next session, if you REALLY want to increase the intensity, then do the first round of exercises (all the things done for 3 sets) as a curcuit (no break between the sets of each exercise -eg: 1 set first exercise, 1 set next exercise, 1 set next, 1 set next, 2nd set first, 2nd set second etc..). Then do the same for the next round of exercises (those with 2 sets each).

Any ways, hunger seemed pretty good today - I think my cheat meal on Sunday threw me off big time with a headache yesterday, tiredness - oh I don't know just guessing....I drank much more water today and my body seemed to be emptying out more (more trips to the bathroom) I hope thats from the toxic food I ate on Sunday LOL....no headache today - thankfully!!!! GREAT!!!! Good that your headache is gone and that you are feeling better...

Emma I would like to keep the cardio in on Thursday ok?*grumble*

LOL - That is fine. Go right ahead and do it but keep it low intensity ok. :)

Jennifer-Lynn

01-12-2005, 06:19 AM

Ok, I took my measurements this morning and it says that I am gaining Body Fat, not to mention my weight is up 6lbs. from only 4 weeks ago! What is up with that...it is starting to depress me because I can't believe what is happening. Is my body this stubborn? I don't even know what to say except I hate myself at the moment - who would think eating right and exercising would cause BF & weight to go UP! :(

Ms. Lucy

01-12-2005, 10:16 AM

Hey Jen,

Did you take the measurements at the same time of day--with the same calipers/scale--have you also taken pictures to track progress. Lastly how do you FEEL about your body?

Yes, sometimes, for some people (myself so included) the body does cling to fat and it makes it hard to lose--HOWEVER, as long as you're consist you WIL lose. If calories in are less then calories out you simply cannot have gained fat. Muscle yes, but not fat. ANd I think pictures speak louder than words!

But please, please don't get down on yourself!!! The most important thing is to be healthy and feel healthy--not let a number dictate that. I'm actually having my hubby take measurements, but I'm not looking at them-- I get too caught up! Besides, if you feel good one day--why let a number ruin it.

I know it sucks--I've been doing this and having ups and downs for a year--the main thing I've learned: I let an entire year be dictated by how much I weigh. I wouldn't get close with my hubby, let myself wear certain clothes or feel confident--that's pretty dumb in the grand scheme of things. YES, it's important to move forward, but you're a beautiful woman--results will come--but in the meantime think of all the good you've done for your body! You probably just need some small tweaks with your program!

ms_mac

01-12-2005, 10:20 AM

what are you using to come up with a bf measurement? Please don't get discouraged. I ahve now had 2 bad experiences with body comp testing, and I am starting to think every method is a bunch of crock! My newest test results say I am at 10% - well I know that is IMPOSSIBLE. Don't take it to heart. How are your clothes fitting? If they are not tighter, then I wouldn't worry about.

Happy Wednesday!

StlBarbie

01-12-2005, 10:54 AM

[QUOTE=JLB04]Emma - that excites me - Thanks!

Regarding your questions:

BTW: the program I am on is WORKING - just so you know...I am leaning down and building muscle I see small changes every week! Not to mention my family thinks I am looking so small when in fact my weight is up - Illusion is a funny thing :)

Hey You! Whose words are these anyhow???? You are letting NUMBERS dictate YOU! That is not being fair to yourself! You have worked tremendously hard, you are experiencing positive changes in your body, and you have been so. ... HAPPY! Not to mention, I believe you have also been binge free! Don't let some frickin' numbers change any of that! Trust me, we here all tend to do the same thing .... live out of the box Jen, you are really enjoying this and you are making incredible progress...as you say so yourself!!! :) Jen, don't lose your enthusiasm, do a little restructuring and enjoy your adventure! And yes, sometimes those dam numbers just don't add up right! ;)

Jennifer-Lynn

01-12-2005, 03:15 PM

Oh you guys are "evil", alright I know I posted all those good things and I get it trust me, but its still tough as I'm sure you all know.

Here was the day:

Meal 1: .5 oats/6 whites/1 tbsp. PB
Meal 2: .75 ff cc/.33 oats/.5 blue berries
Meal 3: 6 whites/1 tbsp. PB
Meal 4: .33 oats/3oz. tuna
Meal 5: .5 oats/.25 berries/6 whites
Meal 6: 9 whites/1 tbsp. PB

cal ~1483
carb ~122
pro ~154.5
fat ~32.5

No scheduled workout tonight, I am going to my brother's 40th B-day bash tonight (dessert & drinks) I won't be having either :)

I'm too exhausted to talk anymore about my frustration today, I'm mentally all wiped out with it- maybe that is a good thing.

StlBarbie

01-12-2005, 05:35 PM

I can see Emma has her hands full with you!!! ;P

Emma-Leigh

01-13-2005, 03:18 AM

Jennifer-Lynn

01-13-2005, 10:13 AM

Jenny,

Please don't panic ok... And PLEASE do not give up.

You are doing everything right. It is no biggy - womens bodies do this sometimes. Weight fluctuates, numbers change. We just have to work around things. You have not been well with your IBS lately and this can make you bloat and do all sorts of other things.

The guys are right - you are LOOKING better and you are MENTALLY doing better. These are big steps. The number on the scale is not the big deal. Yes it is what we are working towards, but this is just a 'hick-up' and we will get there.

Don't get disheartened - it is just a number!! Think of all the positive things you have gained during this time.

I am going to think about things and ask a few people about things ok.... See what they have to say...

Talk to you tomorrow...

Thanks Emma- I will continue working hard :) I just have a feeling that my IBS is dictating my weight/water retention etc...big time! I hope it doesn't stall my progress - I just wonder what I need to do to not bloat like I do? I am going to cut veggies out for the next 3 days - and retake my measurements on Saturday morning and see what happens.

I hope you find something out!

Ivey_Itch

01-13-2005, 11:59 AM

Hey, yeah, veggies will give you the bloats.. especially onions, cabbage.. things like that.. at least for me anyway! :) Don't get discouraged, your doing great.. a scale is just a scale.. it means nothing. how you feel is all that matters, so feel good because your doing great ;)

Jennifer-Lynn

01-13-2005, 05:12 PM

Thanks Ivey :) Encouragement is always so nice to hear!

Ok, another low key day for me (well all week I guess:) This is still really tough to walk into the gym and like not even sweat!

Oh well, I'm sure next week will be a killer, right Emma :) I have already decided that I need to push harder with the weights next week, I think I have been underestimating my strength some (however I was dealing with the weak shoulder for a few weeks) but it seems to be getting stronger - that's a good thing!

Here was my day:

Meal 1: .5 oats/6 whites/1 tbsp. PB
Meal 2: .75 ff cc/.5 raspberries/.33 oats
Meal 3: 6 whites/1 tbsp. PB
Meal 4: .33 oats/3 oz. tuna
PWO: .5 oats/.25 raspberries/1 scoop whey
Meal 5: 9 whites/1 tbsp. PB

cal ~1496
carb ~122
pro ~159
fat ~32.5

Workout: 1 hr. LIGHT cardio - no sweating allowed :)

40 minutes Bike
20 minutes walking (3.0-3.5 speed)

Edit: okay I just added up like 21 egg whites! What am I nuts :) Yeah I know I am....okay, I'm gonna have more chicken tomorrow - geez.

Emma-Leigh

01-14-2005, 02:13 AM

hey Jenny,

It sounds like you are doing a little better today!! Good to see. :)

Your diet looked great (yay for eggies!! LOL) and no-sweat cardio was ok too!

I'm sure next week will be a killer, right Emma :) I have already decided that I need to push harder with the weights next week, I think I have been underestimating my strength some (however I was dealing with the weak shoulder for a few weeks) but it seems to be getting stronger - that's a good thing!

Yup - the program is being e-mailed as I type! ;) Your next four weeks of hellish training! :D

I had another exhausting day today! Argg... So I am off to bed.

Talk to you tomorrow!

Montanan

01-14-2005, 08:16 AM

Hi Jen!

You crack me up with the egg whites, sounds like something I would do. :)

Keep up the good work!

Ms. Lucy

01-14-2005, 11:45 AM

Great to hear your spirits are up girl!

ABout those egg whites....do you notice any side effects? lol

Jennifer-Lynn

01-14-2005, 02:36 PM

Great to hear your spirits are up girl!

ABout those egg whites....do you notice any side effects? lol

Very Funny Sam! Yeah a little.....how about you?

Jennifer-Lynn

01-14-2005, 02:38 PM

Hi Jen!

You crack me up with the egg whites, sounds like something I would do. :)

Keep up the good work!

Really! Its just plain craziness if you ask me - Its also the easiest cheapest way to eat protein imo!

Jennifer-Lynn

01-14-2005, 05:14 PM

Ok, I have to go there sorry - but everytime I look in the mirror all I see is this fat girl! And I absolutely hate it...I think the 6lbs (which still blows my mind) has me really down...It just doesn't make any sense.

Also, I have been really tired. I think its due to stress (I have myself so worked up over not making ground with my BF% that I'm making myself nuts) Also, since its been a recovery week for me I've felt like such a slug. Well, enough of that, here was the day:

Meal 1: .5 oats/6 whites/1 tbsp. PB
Meal 2: .33 oats/.75 ff cc/.5 raspberries
Meal 3: 6 whties/1 tbsp. PB
Meal 4: 3oz. chicken/.33 oats
PWO: .5 raspberries/.5 oats/1 scoop whey
Meal 5: 1 tbsp. AB/9 whites

cal ~1563
carb ~129
pro ~160
fat ~36.5

On a more postive note - I have taken out vegetables in my diet (I know bad thing) well actually my IBS has calmed down so much! Go figure! I don't know if this is good or bad.

Workout: Full body circuit (recovery)

Warmup - 5 min. bike
1st circuit
Deadlifts: #95-10,10,10
Cable Chest Press (lying on bench): #30/each side-10,10,10
Cable Row (narrow): #60-10,10,10

2nd circuit
Up right rows: #40-10,10
Deep Lunges: #15/each hand - 10,10
Decline push-ups: 10,10
Horizontal pull up: 10 - then due to someone getting on the machine I did St. arm pull downs: #30-10
Rear delt Bent over DB flyes: #10-10, #12-12
Hypers: #25-10,10

Cooldown: 5 min. bike

This whole weekend is pretty calm - no major workouts till Monday when I start my next 4 week cycle of Pain! Thanks Emma!

We have Monday off - Yeah! I'm looking forward to relaxing and trying to feel better about myself - I guess I just have to high expectations.

Emma-Leigh

01-15-2005, 02:20 AM

Ok, I have to go there sorry - but everytime I look in the mirror all I see is this fat girl! And I absolutely hate it...I think the 6lbs (which still blows my mind) has me really down...It just doesn't make any sense.
:(
Don't get weighed down with the hick-ups ok.

On a more postive note - I have taken out vegetables in my diet (I know bad thing) well actually my IBS has calmed down so much! Go figure! I don't know if this is good or bad.
This is GREAT!! But do me a favour - go out and get yourself a multivitamin
type tablet ok. Something GOOD with vitamins, minerals and vegetable/plant or herb extracts in it. You will need it!

Talk to you tomorrow...

Hibiscus09

01-15-2005, 05:44 AM

Jennifer-Lynn

01-15-2005, 05:45 AM

Here it is, take it for what its worth: Not much changed, weight went up though.

The one thing that bothers me on this test is the Waist to Hip ratio, it actually shows me as borderline? Does anyone else show have this?

The other thing is my body is definitely having a hard time of "letting Go".

12/15/2004 1/12/2005 28 day(s)
Measurements
Age 32 32
Sex F F
Height
65.98 in (1.68 m) 65.98 in (1.68 m)
Weight
134 lbs (61.00 kg) 138 lbs (62.50 kg) 3 lbs (1.50 Kg)
Neck
12.52 in (31.80 cm) 12.99 in (33.00 cm) 0.47 in (1.20 cm)
Shoulder
38.50 in (97.80 cm) 38.50 in (97.80 cm)
Chest
32.99 in (83.80 cm) 34.02 in (86.40 cm) 1.02 in (2.60 cm)
Waist
25.98 in (66.00 cm) 25.98 in (66.00 cm)
Abdomen
29.49 in (74.90 cm) 30.00 in (76.20 cm) 0.51 in (1.30 cm)
Hips
33.27 in (84.50 cm) 32.52 in (82.60 cm) -0.75 in (-1.90 cm)
Thigh
22.52 in (57.20 cm) 22.52 in (57.20 cm)
Knee
13.74 in (34.90 cm) 13.27 in (33.70 cm) -0.47 in (-1.20 cm)
Calf
13.74 in (34.90 cm) 13.74 in (34.90 cm)
Ankle
7.99 in (20.30 cm) 7.80 in (19.80 cm) -0.20 in (-0.50 cm)
Arm
10.51 in (26.70 cm) 10.24 in (26.00 cm) -0.28 in (-0.70 cm)
Forearm
9.49 in (24.10 cm) 9.49 in (24.10 cm)
Wrist
5.98 in (15.20 cm) 5.98 in (15.20 cm)
Activity Level Extremely Active Extremely Active

Resting Metabolic Rate (RMR)
1,338 cals/day 1,353 cals/day 15 cals/day
Your resting metabolic rate is the rate at which you burn energy or calories at rest.

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

Total Calorie Burn (TCB)
2,475 cals/day 2,503 cals/day 28 cals/day
Your total calorie burn is the total amount of energy or calories you burn each day. This includes your RMR and the calories you burn during daily activities or exercise. You can increase your TCB by increasing your activity level.

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

Waist to Hip Circumference Ratio
0.78 0.80 0.02
Waist-to-hip ratio (WHR) is the ratio of a person's waist circumference to hip circumference. For most people, carrying extra weight around their middle increases health risks more than carrying extra weight around their hips or thighs. (NOTE: Overall obesity is still more risky than body fat storage locations or waist-to-hip ratio.) For men, a ratio of .90 or less is considered safe. For women, a ratio of .80 or less is considered safe.

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

Lean Body Mass (LBM)
105 lbs (47.78 kg) 108 lbs (49.15 kg) 3 lbs (1.37 kg)
Lean Body Mass (also called "Fat Free Mass") is made up of your muscle, water, organs and bones. The primary goal of any weight loss program should be to conserve or increase lean body mass while reducing fat mass.

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

Fat Mass (FM)
29 lbs (13.22 kg) 29 lbs (13.35 kg) 0 lbs (0.13 kg)
Fat Mass is the total amount of fat you have on your body.

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

Body Fat Percentage (BF)
21.68 % 21.37 % -0.31 %
Your body fat percentage determines what percentage of your body weight is made up of fat. The average male has 15% body fat and the average female has 23% body fat.

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

Hibiscus09

01-15-2005, 05:49 AM

Are you doing that on mybodycomp.com? Your stats look good! :)

My waist to hip ratio is huge because I have a small waist and a big bottom. LOL I don't think I'd worry about that too much as to a certain extent (unless we're overweight or have a high bodyfat due to unhealthy nutrition) our body types are what they are. They come up with names for them such as ruler, hourglass, inverted pyramid, etc.

Jennifer-Lynn

01-15-2005, 05:49 AM

Good morning! :)

I can see where some veggies would definitely bother you as fibrous veggies bother my stomach sometimes and I don't have IBS.

Here's a great article. If you already know all of this, I apologize -- I just found it very informative:

http://www.helpforibs.com/diet/

Anyway, I noticed in one of the links, they give a list of good sources for soluble fiber, which is what someone with IBS should focus on for fiber:

Soluble Fiber Foods ~ the Basis of the IBS Diet

As a general rule, the grain and cereal foods at the top of this list make the safest, easiest, and most versatile soluble fiber foundations for your meals and snacks.[1]

Rice
Pasta and noodles
Oatmeal
Barley
Fresh white breads such as French or sourdough (NOT whole wheat or whole grain)* Jennifer-Lynn, I know sourdough has a lower glycemic index than white bread -- just thought I'd add that fyi
Rice cereals
Flour tortillas
Soy
Quinoa
Corn meal
Potatoes
Carrots
Yams
Sweet potatoes
Turnips
Rutabagas
Parsnips
Beets
Squash and pumpkins
Mushrooms
Chestnuts
Avocados (though they do have some fat)
Bananas
Applesauce
Mangoes
Papayas (also digestive aids that relieve gas and indigestion)[/b]

Now there are some things I'd probably stay away from on this list such as white bread, flour tortillas, and corn meal, but there are some nice healthy suggestions also! :)

Hope that helps. :)

Thanks HIB! Yes I've seen this list before. Actually when I first had issues with it I did my research :) A couple items on the above list i.e. carrots, mushrooms don't digest with me...but I also haven't branched out enough with my diet to try the other fruits/veggies...not a huge fan I guess. However, I do like spinach and I think I will try that tomorrow night.! Thanks again for your research as well :)

Trust me its not just gas like many here complain of...if that's all it was I'd be ok, but this is SERIOUS bloat and Pain/discomfort most days if its acting up...I have no idea what its like to be normal anymore with my insides...sucks but now its a way of life. I just have to keep experimenting

emma: I'll look at multivitamins..

Jennifer-Lynn

01-15-2005, 05:51 AM

Hibiscus09

01-15-2005, 05:55 AM

I'm sorry you have to deal with all of that. :( I have a good friend with IBS and can certainly emphasize with what you have to go through. I hope you figure out a way to keep it in check and feel much better!

Jennifer-Lynn

01-15-2005, 03:31 PM

I'm definitely feeling more rested today and not as stressed.

Emma I decided to have my treat tonight since I was in the mood, I hope that is ok? I remember you telling me to go by feel and to not force treats.

Meal 1: .5 oats/6 whites/1 tbsp. PB
PWO: .5 oats/1 scoop whey/.5 blue berries
Meal 2: .75 ff cc/.5 blue berries/.33 oats
Meal 3: 6 whites/1 tbsp. PB
Treat Meal

Cal ~2450

Emma: Any suggestions regarding tomorrow's diet? Should I follow a 1200 meal plan? This is what I was planning on doing.

workout: I did my PT work today since I left it out last night (oops) guess I couldn't wait to get home to do nothing :)

Cardio: 45 min. Light - bike

PT: 3 x 10 External rotation 5lbs.
3 x 10 internal rotation 5lbs.
3 x 10 pushups ( 1 flat, 2 decline)
3 x 10 Straight arm lat pull downs 30lbs.

Cardio: 15 min. on treadmill - jogging but I have to admit I turned it up a little towards the end. Only for about 5 minutes because I'm itchin to get my HR up - :) Sorry Emma!

Tomorrow is an off day, and I'm looking forward to Legs on Monday. Gonna go watch movies with the hubby and enjoy my treat.

StlBarbie

01-15-2005, 04:28 PM

Looks like you are doing great girl and gearing up for the next four, I can tell! That is enough to get your heart going - you sound ready to be off to the races! Have a great evening with the hubby! :)

Emma-Leigh

01-16-2005, 01:26 AM

Stats look good Jenny!!

You have gained another 3 pounds of muscle!! Woo hoo!! That is excellent!
At least you know that what the scales is adding is a POSITIVE change! ;)

In terms of your waist to hip ratio - well, mine is up at about 0.8 as well, so don't stress. As Hiby said, it is only really of concern if you are not healthy. As you are fit, have a low BF% and are at a good weight, it really says nothing except for that you are not the typical 'hourglass' figure.

(it is really just an indicator of people who are at risk of coronary heart disease and the metabolic syndrome - which is all about insulin resistance/diabetes/obesity etc - nothing you need to be concerned about in your healthy state!).

I'm definitely feeling more rested today and not as stressed.
GOOD! And it only took the entire week! ;)

Emma I decided to have my treat tonight since I was in the mood, I hope that is ok? I remember you telling me to go by feel and to not force treats....

Emma: Any suggestions regarding tomorrow's diet? Should I follow a 1200 meal plan? This is what I was planning on doing.
Ok - that looks fine to me!

workout: I did my PT work today since I left it out last night (oops) guess I couldn't wait to get home to do nothing :)

Cardio: 45 min. Light - bike

PT: 3 x 10 External rotation 5lbs.
3 x 10 internal rotation 5lbs.
3 x 10 pushups ( 1 flat, 2 decline)
3 x 10 Straight arm lat pull downs 30lbs.

Cardio: 15 min. on treadmill - jogging but I have to admit I turned it up a little towards the end. Only for about 5 minutes because I'm itchin to get my HR up - :) Sorry Emma!
Grrrr.... Hee heee... You're a freak like me... Can't take a break to save your life!! ;)

Tomorrow is an off day, and I'm looking forward to Legs on Monday. Gonna go watch movies with the hubby and enjoy my treat.
Have fun and enjoy your rest tomorrow - make it a GOOD day. Treat yourself to a massage, read and book and just potter around the house in your PJ's all day! Because next week we are into it again!!

:D

Jennifer-Lynn

01-16-2005, 12:18 PM

Gosh, I am definitely itching to get back at it...I was reviewing my program this morning and I at the end of it I was like this is gonna hurt LOL. Yet I am excited to start :)

Mrs. Lucy

01-16-2005, 01:43 PM

Jennifer-Lynn

01-16-2005, 02:51 PM

I agree, your stats look good.

25 inch waist--doesn't seem like much room for bloat!!!

I did mybodycomp this morning, but I'm not looking at it for 4 weeks! However--I KNOW my waist ain't 25 inches yet!!

Sam - Look again, I'm a snug 26 inch. 25 would be nice but I don't believe the waist changes that much if it doesn't need to!

Struggling right now with wanting another cheat...ugh. But pushing through it...hour by hour :)

Emma-Leigh

01-17-2005, 02:33 AM

Hey Jenny,

Just popping in to wish you luck for tomorrow! Make sure you do lots of sweating and grunting and have fun with the crazy lifts too - Make sure lots of people end up wondering if you are crazy! :p

Jennifer-Lynn

01-17-2005, 04:03 AM

Well, I did the idiotic thing last night and caved AGAIN! some junk food - oh well, I'm not going to beat myself up over it. Today I start my new program and it's going to be hard for the next 4 weeks.

I'll post it later.

Ms. Lucy

01-17-2005, 04:39 AM

Strange--I posted last night and it's not here.

ANywho, your stats look great girl--25 inch waist. Jen, I did my body comp yesturday--and although I'm not looking at them yet (lol), I'm a bit away from 25!

ALso, just an aside--I know the egg whites are economical--but I just found these awesome 100% turkey burgers at the supermarket (24 g protein) and there were only $2.99 for 4. Due to my high egg "issues" I'm subing one meal and they taste great!

StlBarbie

01-17-2005, 08:32 AM

Go get 'em you maniac!!! Why do I have no doubt that you will indeed look absolutely crazy and you will loving it????????????? :D

Jennifer-Lynn

01-17-2005, 08:44 AM

Hey Sam: I just bought Turkey breast over the weekend - and its really good! I forgot about good ol' turkey :)

Barb: Yep I loved it, it freakin hurt - my legs were shaking the whole time.

However, my mental state is not so good at the moment! feeling mighty bluesy due to of course my body image.

I guess I'm just so upset because when I started this I weighed 131.5-132 now I'm up to like 138ish lbs. I just don't get it! My body fat has dropped some and I've lost some inches but why the weight gain? Not only that but I was just starting to fit into a size 4 pant again (starting :) now they are really tight in the legs, butt (whole area)...I'm just so frustrated with my lack of progress....I'm starting to wonder if the reduction of cardio is not such a good thing for my body considering I have always done long slow cardio basically my whole life...I thinking I need to start doing hours of cardio again to start seeing results but then I start thinking that this is really unhealthy...I'm so confused! HELP!

Ms. Lucy

01-17-2005, 10:18 AM

HOnestly, I think different things work for different people. Though, I'd try this a bit longer, with some tweaks from Emma and see how you go. You said you dropped some bf--but gained weight? You sure it's not muscle?

I know a lot of people here don't agree with tons of cardio--I still don't know how I stand. Right now the guy who provided my cardio/food plan has suggested an hour of cardio a day + 20 minutes lite after weights (all cardio is interval based with walking/lunging/jogging--not quite steady state). I thought that was insane, and yet look at the girls who do it and they're top competitors and all follow his advice. HOwever, he did say this was just for cutting right now, it would decrease later. ALso, I happened to read the new dietary/fitness recommendations from the new US thing and they say you should exercise at least an hour a day, up to 90 minutes if trying to lose weight. AM I confused by all the information--hell yes!!! But I also know I have to follow something for awhile to see for myself. I know this is so counter to what most people on the boards say, but I guess I'll see. I would still follow what Emma says though and make small changes. It could mean adding just a few more minutes of cardio or a 100 less cals--you really never know. No one is the same and not all things work for all people. I know girls who can eat a cake (and my hubby) and not gain weights--I look at food and feel it in my thighs. I suppose it's all a balance between your body and what you can/want to do. 2 hours is insane to most people--but for me an hour in the morning and bit in the evening is no biggy--and it still gets me home before my hubby. We'll see what happens in 4 weeks.

That's probably not the right advice, but it's all I have right now--trust me I've been struggling with this issue and my weight for awhile now--I think I still have more questions than answers! I just want to see you stay on the boards and keep moving forward no matter what the scale says--we're still youngins--but those "other" benefits of exercise will be apparent soon enough!

Jennifer-Lynn

01-17-2005, 03:33 PM

Sam - I do think its muscle I gained, but honestly its still tough to take. Now if I was like 17% BF and this weight I'd be fine with it :) I just know that I come from a background of a lot of steady cardio work. So maybe WE need to bump my cardio up to like 4 to 5 hrs./week w/some HIIT work and lifting...I know it seems like a lot but I really want to jump start my body into responding. This is so tough!

Here was the day:

It felt good to get back into the gym and sweat!

Meal 1: 1 scoop whey/.33 oats

WORKOUT:
Warm up- 10 min. bike & treadmill
LEGS:
Squats: 10 sets of 10
Emma on sets 7 & 8 I upped it to 120lbs.
on set 9 I upped it to 130lbs.
on set 10 I dropped it only to 95lbs. and this seemed easy :)

Glute Ham Raises - 24 of them - HOLY COW these are so freakin hard and they hurt! My legs were shaking the whole time!

Standing calf raises: 4 sets 12,8,8,10
Seated calf raises: 2 sets 15
cooldown: 10 min. bike

PWO: 1 scoop whey/.33 oats
Meal 2: 6 whites/1 tbsp. PB
Meal 3: 3oz. chicken/1 tbsp. PB

CARDIO: 40 minutes on bike trainer (70-80% MHR)

PWO: 1 scoop whey/.5 oats
Meal 4: 6 whites/1 tbsp. PB

cal~1244
carb~73.5
pro~157.5
fat~30.2

I am just feeling so lost at the moment....and really down about how I look!

Emma-Leigh

01-18-2005, 01:50 AM

Hey Jenny,

Sent you an e-mail with thoughts on cardio.

WORKOUT:
Warm up- 10 min. bike & treadmill
LEGS:
Squats: 10 sets of 10
Emma on sets 7 & 8 I upped it to 120lbs.
on set 9 I upped it to 130lbs.
on set 10 I dropped it only to 95lbs. and this seemed easy :)

Glute Ham Raises - 24 of them - HOLY COW these are so freakin hard and they hurt! My legs were shaking the whole time!

Standing calf raises: 4 sets 12,8,8,10
Seated calf raises: 2 sets 15
cooldown: 10 min. bike

Great work for increasing weight on the squats!!

With set 10 - how did you find doing the 'explosive' type squats?
Glad you liked the glute ham raises too!! ;)

Meal 1: 1 scoop whey/.33 oats
PWO: 1 scoop whey/.33 oats
Meal 2: 6 whites/1 tbsp. PB
Meal 3: 3oz. chicken/1 tbsp. PB
CARDIO: 40 minutes on bike trainer (70-80% MHR)
PWO: 1 scoop whey/.5 oats
Meal 4: 6 whites/1 tbsp. PB

cal~1244
carb~73.5
pro~157.5
fat~30.2
I can understand the cardio - so this is fine.... Your food looks good.

Get back to me on your thoughts....

:)

- Emma

Ms. Lucy

01-18-2005, 04:55 AM

Hey Jen--I goofed with my cardio. My trainer explained last night that I only need to do ONE program in the am and 1 pm. So no more than 1 hr a day. She also said that was pretty INTENSE because he wants to strip me down to see where I need to build up--so it's not an overall program or even maintenance program--just for these 4 weeks. Sorry for the confusion! The plans are also more like interval training for 20 minutes and then a 10 minute cool down--so not really steady state (but much more fun). Like today it was treadmill--2% incline, walk 2 minutes, do 1 minutes lunges, then 2 minute run. AFter that increase grade 2-3% and do it all over until you're at 15% incline and about to die. Fun stuff. ANways, after my rant, I just wanted to make sure I at least gave you the real thing! I really hope your feeling!

ANd by the way, what are glute ham raises?

Jennifer-Lynn

01-18-2005, 10:37 AM

Thanks for clarifying :) Emma and I tweaked my program some (added a wee bit more cardio)...she explained to me that my body has put some nice muscle on and now we need to start stripping down the BF. It looks like I need more cardio to do this. So we'll see after 4 weeks!

Glute Ham raises you ask---EVIL!!!

http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=177

or

http://www.weighttrainersunited.com/gluteham.html

Ms. Lucy

01-18-2005, 10:51 AM

WOW!

Hmmm--I'll have to look and see if I can do that in my gym! Looks evil, yes, but good!

Jennifer-Lynn

01-18-2005, 05:02 PM

Well back to work today :( it was 0 degrees all day today! I guess we made national news!

Here was the day:

Meal 1: .5 oats/6 whites
Meal 2: 6 whites/1 tbsp. PB
Meal 3: 3.5oz. Turkey Breast/1 tbsp. PB
Meal 4: .33 oats/3oz. Turkey Breast
PWO: .33 oats/1 scoop whey
Meal 5: 7 whites/1 tbsp. PB

cal~1236
carb~73.5
pro~153.5
fat~ 32

WORKOUT:
Warmup - 5 min. on bike
Janda situps - 5 sets 5
5-phase situps SS Oblique crunches (2 sets)

PT Work - Emma I think I'm going to back off on the PT work. For some reason and it could be overuse but my shoulder isn't liking this too much (its not really painful just doesn't feel right). I was doing much better when we were just doing upper body work and not focusing on the shoulder (i.e pushups, st. arm pull downs, etc...) what do you think?

Cardio: 45 min. on treadmill
warmup - 10 minutes build to 80% MHR
15 minutes of FARTLEK (30 sec - jog, run, sprint) 85% MHR
10 minutes of 85-90% MHR
10 minutes cooldown (jogging)

That felt really good - I just want to start melting this BF off of me :)

Funny story of the night - a trainer who works at the gym asked me to show her the Glute Ham raises (I guess she is looking for new exercises for her clients)...I was like sure. I showed her one (now mind you my HAMS are KILLING me from yesterday)...well she gets up there and can't even lower herself down without falling to the ground. She immediately got off and said no way! I thought it was funny. :)

Tomorrow is Back and more cardio - YEAH! Burn baby burn!

Emma-Leigh

01-19-2005, 02:28 AM

Hey Jenny,

Workout and diet looked great!! :)

About the PT exercises - if your shoulder is feeling tender then certainly lay off them. Listen to your body!!

I'm really tired so I am off to bed. Good luck for tomorrow!! :D

Ms. Lucy

01-19-2005, 04:58 AM

lol about the trainer--doesn't it make you feel great!! I'm going to have to show my trainer those!!!

ANywho--your cardio looks similar to mine--I like the interval stuff-I get bored with steady state stuff for 30-40 minutes.

So your on a new plan til the 13th of February? Do you have a cheat meal at the end of your cycles or just rewwork your plan?

Jennifer-Lynn

01-19-2005, 09:18 AM

Emma-Leigh

01-19-2005, 10:40 AM

Well Sam believe it or not Emma has built in (every 10 days) a treat meal...which means I'm good up to 2500 calories without doing too much damage...now if I don't choose to have a treat then Emma wants me to have a higher carb day instead. This would entail ~2000 (150-160g protein, ~30g fat) and the rest coming from carbs. Now as you may or may not know I am calorie cycling between 1200,1500 and 1800 days...the 1800 days seem to come every 10 days as well...I hope that answers your question!
Higher carb days are still very clean - they just involve a shift of your calories - so they are still 1800 to 2000 cals coming from fish, chicken, egg whites with oat, fruit, rice etc being the carb sources.

Treat meals are just that - a meal that is a bit of a treat. But also know that you do not have to take all those 'accounted calories' if you do not want... ;) A few cookies worth 200 cals can still be a treat.

Just go by your body - if you don't have those cheat cravings then don't do it and have the 1800 cals with the higher carbs instead.

:)

Ms. Lucy

01-19-2005, 10:43 AM

Good stuff. I'm not allowed a treat til day 28--so V-Day.

I was just curious!!!

(Could you eat a baked potato for me maybe...I miss baked potatoes-lol)

Emma-Leigh

01-19-2005, 10:56 AM

Good stuff. I'm not allowed a treat til day 28--so V-Day.

I was just curious!!!

(Could you eat a baked potato for me maybe...I miss baked potatoes-lol)
Sorry - She's not allowed tatos!! Hee hee.. (evil me!!). Sweet tatos yes, but not normal tatos. :p (I like sweet tatos better anyway)...

Well - Unless she has it for her treat.... But who wants tato when there is cheesecake??!! :D

Jennifer-Lynn

01-19-2005, 11:12 AM

Sorry - She's not allowed tatos!! Hee hee.. (evil me!!). Sweet tatos yes, but not normal tatos. :p (I like sweet tatos better anyway)...

Well - Unless she has it for her treat.... But who wants tato when there is cheesecake??!! :D

Well were safe there I don't like potatoes or Cheesecake! Its cookies for me....

Ms. Lucy

01-19-2005, 12:12 PM

HOw one does not like cheesecake is a true mystery to me. I could eat an ENTIRE cake. Seriously.

ANd I HATE yams-yuck! Too sweet for me. BUt I can't have either--so no complaints!!!

Emma-Leigh

01-19-2005, 01:24 PM

ANd I HATE yams-yuck! Too sweet for me. BUt I can't have either--so no complaints!!!
Hmmmm... Yams are not really sweet at all...???

You must be thinking of sweet tato (they are completely different species! Although, for some reason, America seems to have lumped them together?? :rolleyes: Much like potato and sweet potato...).

Sweet potatos come from central America. They are the storage root of the vine they grow on. They are a lot sweeter and moister than yams (they have less starch) and have more vitamin A than yams. They are smooth, small, thin skinned and 'blunt ended'.

There are a few types of sweet potato - the main two being different colours (yellow and orange). But basically, the only difference in these is that the orange one has more vitamin A. This is where lots of people get confused as people sometimes use "yam" for the name of one of the deeper orange varieties of sweet potato....

Real yams are from Asia/Africa and are tubers, not roots. They are larger, are pale/white in colour (which also means they basically have no vitamin A) and are more starchy - so they are no-where near as sweet and moist. They are longer, have tapered ends and have thick skins.

Nutritionally speaking, yams are marginally better and have a lower GI and GL.

For 1/2 cup (cooked):
sweet potato
Cals - 103
protein - 2 grams
carbs - 24 grams
fat - <1 gram
fibre - 3 grams
GI - 61
GL - 17

yams
Cals - 79
protein - 1 gram
carbs - 19 grams
fat - <1 gram
fibre - 3 grams
GI - 37
GL - 13.2

Jennifer-Lynn

01-19-2005, 05:33 PM

Hmmmmmmmmmm interesting potato talk LOL...

Here was my day:

Meal 1: .5 oats/6 whites/1 tbsp. PB
Meal 2: .75 ff cc/20g apricots (dried)/.33 oats
Meal 3: 3oz. chicken/1 tbsp. PB
Meal 4: .33 oats/6 whites
PWO: 1 scoop whey/.5 blue berries/.5 oats
Meal 5: 9 whites/1 tbsp. PB

cal ~1545
carb ~131.5
pro ~160
fat ~34.3

WORKOUT:

Back & more cardio

Warmup - 5 min. on bike
T-Bar:
2 sets warmup - #25-12,12
4 working sets
#35-8
#40-8
#45-6
#50-5
#35-12 (to failure)

St. Arm pull downs:
#25-12
#35-10
#40-11 (to failure)

Seated Row (underhand grip):
#60-12
#70-10
#80-7 (to failure)

Deadlifts:
#100-15, 15

Superset:
BB Preacher Curls w/DB Hammer curls (3 sets)
#20-8, #30-8, #30-8
#10-15, #12-15, #12-15

CARDIO:
32 minutes on Treadmill (running) 3.18 Miles
5 min. warmup
10 min. @ 80% MHR
12 min. HIIT (60 sec on/60 sec off)
5 min. cooldown (jogging)

Wow, I am tired...my legs are still so SORE! I was running a little on fumes tonight during cardio but that could be a good thing, need to burn that BF.

Tomorrow is a semi-rest day of Flexibility work. I think I'll do that at home, no need to go to the gym.

Emma-Leigh

01-20-2005, 12:12 AM

Hmmmmmmmmmm interesting potato talk LOL...
LOL - It IS interesting to know the difference between a sweet tato and a yam!!

ok... so maybe only I find it interesting... :D

Back & more cardio
Arggg - you make it sound like I am working you too the bone!! Oh - not MORE cardio!!!

;)

T-Bar:
2 sets warmup - #25-12,12
4 working sets
#35-8
#40-8
#45-6
#50-5
#35-12 (to failure)
Excellent work!! Just checking though - that 50# set (before the drop to 35#) was also to failure right??

If so, use 50# as your 5-6 rep max for next time... So that means 50# is about 85-87% of your 1 rep max...

So your 1 rep max is about 57-59# which means for your 10 rep max aim for about 75% this (~42.5-44#) and for your 8 rep max aim for about 80% this (about 45-46#)...

St. Arm pull downs:
#25-12
#35-10
#40-11 (to failure)
Excellent... Remember the weights you used - because these are what you use for your standards next time... So you should shoot your 12 rep max at about #40... (you were tired so you can assume your 11 reps could increase if you did this as a once off rep test).

Seated Row (underhand grip):
#60-12
#70-10
#80-7 (to failure)
GREAT! Once again - for next time use 80# as an 8 rep max. That means 80# is about 80% your 1 rep max.

CARDIO:
32 minutes on Treadmill (running) 3.18 Miles
5 min. warmup
10 min. @ 80% MHR
12 min. HIIT (60 sec on/60 sec off)
5 min. cooldown (jogging)

Wow, I am tired...my legs are still so SORE! I was running a little on fumes tonight during cardio but that could be a good thing, need to burn that BF.
I bet you were glad you made it too the end!!! That type of cardio hurts, but it is always worth it and it feels SO good when you finish!

Tomorrow is a semi-rest day of Flexibility work. I think I'll do that at home, no need to go to the gym.
Enjoy the 'semi-break' and stretch well! Make it relaxing but effective.

Oh... And remember to warm up and cool down too - stretching cold muscles is a no-no!!

Jennifer-Lynn

01-20-2005, 02:47 AM

Emma - No, only kidding about the cardio...it wasn't supposed to come across that way :) Your NOT KILLING me! any ways, I asked for it too.

Good points with the Max reps etc...I knew I was a little off on the T-Bar but not much. Thanks for writing it in my journal too, I can refer back to it next time.

Also good point about warming up tonight and cooling down. Any suggestions? Would you say 5 min. warmup and 5 min. cooldown or go by feel? I will do this on my trainer...Have a great day EVERYONE!

Ms. Lucy

01-20-2005, 04:55 AM

Looking awesome Jen!

I was thinking (after the tater explaination [thanks by the way!], perhaps we should make Emma compete in Jeopardy--I think she'd beat that little Jennings guy--if not mentally, surely physically. lol

Jennifer-Lynn

01-20-2005, 10:52 AM

Hibiscus09

01-20-2005, 11:09 AM

Hello, Jennifer-Lynn! :)

Fun stuff in here about the yams/sweet potatoes. Any good southerner knows there is a difference. Give me a sweet potato anyday over a yam. LOL I like the taste better.

Jennifer-Lynn

01-20-2005, 04:29 PM

Funny Hib!

Meal 1: .5 oats/6 whites/.5 tbsp. PB
Meal 2: .33 oats/7 whites/.5 tbsp. PB
Meal 3: 3oz. turkey/16g almonds (raw)
Meal 4: .33 oats/3oz. tuna fish
Meal 5: 7 whites/1 tbsp. PB/Spinach/.5 c ff cc

cal~1213
carb~79
pro~141
fat~30

Yep, that's right I'm gonna have spinach...I hope I don't pay for it tomorrow ugh. I've been veggie free for about 5 days now and honestly my stomach is much calmer. I'm just looking for a little more substance tonight in my dinner so I am going to grin and bear it!

WORKOUT:

15 min. Light warmup on Bike trainer

Flexibility/stretching work

5 min. light cooldown on bike trainer

It did feel really good to especially stretch the legs (hams, quads) they were really tight from MONDAY still! :)

tomorrow is a high day 1800 cals/180 carb and a workout of Pushing exercises with an hour long cardio session (burn).

Bye.

EDIT: Well this hasn't happened before? about 45 minutes after I had dinner my stomach was so empty it hurt....I went to bed to get past the hunger feeling (well I just wanted to make sure it was real hunger) well at about 2 AM this morning I HAD to get up and eat something! So I had 2.5 oz. of Turkey Breast and it seemed to help some...otherwise I couldn't sleep. It probably added another 80 cal/15 protein/minimal fat/0 carb to last night - but then again I had it after 12:00 o'clock...just strange. I hardly had a workout either last night ???

Emma-Leigh

01-21-2005, 02:47 AM

Meal 1: .5 oats/6 whites/.5 tbsp. PB
Meal 2: .33 oats/7 whites/.5 tbsp. PB
Meal 3: 3oz. turkey/16g almonds (raw)
Meal 4: .33 oats/3oz. tuna fish
Meal 5: 7 whites/1 tbsp. PB/Spinach/.5 c ff cc

cal~1213
carb~79
pro~141
fat~30
Looks good. Raw almonds!! YAY - that is something somewhat new!! Woo hoo! ;)

Yep, that's right I'm gonna have spinach...I hope I don't pay for it tomorrow ugh. I've been veggie free for about 5 days now and honestly my stomach is much calmer. I'm just looking for a little more substance tonight in my dinner so I am going to grin and bear it!
Arggg... Hope it doesn't end too badly for you... :(

Good luck for tomorrow. Be careful with your shoulder ok! :)

Jennifer-Lynn

01-21-2005, 06:18 PM

Well from my earlier post I was definitely a little piggy today :) I was so happy it was a High day I think my body needed it, unfortunately it hit me late last night instead of this morning.

Okay;

Meal 1: .75 oats/6 whites/.25 blue berries
Meal 2: .75 oats/6 whites/.25 blue berries
Meal 3: 3.5oz. Chicken/16grm Raw Almonds
Meal 4: 3oz. tuna fish/.75 oats
PWO: .75 oats/.5 blue berries/1 scoop whey
Meal 5: 1 tbsp. PB/6 whites

cal~1795
carb~184
pro~175
fat~35

WORKOUT:

warmup - 5 min. bike
Incline DB press:
warmup: 2 sets- #15-12, #20-12
8 Reps @ #20
8 Reps @ #25
6 Reps @ #30
9! Reps @ #35 (was to failure) (PB!) I couldn't believe it (just 4 weeks ago 25lbs. was heavy for me) I totally surprised myself
15 Reps @ #25 (was to failure)

DB Side Laterals: #8-12, #10-10, #12-8 (to failure)

Superset:
Pec Dec: (all done to failure)
#80-10, 10, 8

Pushups: (all done to failure)
12, 7, 8

This was really tough:)

Rear Delts (on Pec Dec) Flyes (some guy was on the cables ugh)
#30-15, #40-15

Triceps (pushdowns): #30-15, #40-12, 12, 12

Took me ~40 minutes

CARDIO: 60 minutes of 75-80% MHR
50 minutes Stairmaster (75-80%)
10 minutes bike (65-70%)

Notes: Feeling stronger on All lifts! I was so happy about the DB Press's. Also doing more cardio after weights seems like it may be what I need...I Hope! I guess only time will tell...I do feel somewhat whipped (but not sure if its more work related - stress with the big conference coming up next Monday-Wednesday) or my workouts - most likely its both LOL....Any ways, my body is sore all over...my legs are still tired from Monday. But then again doing more cardio is probably shocking them more and keeping them from recovering.

I'm also a little worried about being at this conference next week with food...I am trying to figure out how to eat my meals...should I just bring bars since that is painless? Any suggestions out there? There will be people everywhere, I could try to sneak away for 10 minutes and eat, but part of my job is to host sooooooooooooooooooo not sure yet! And bars are like cheat foods...stress!

Tomorrow I am doing Cleans/Core work and some HIIT. Then Sunday is Rest! Looking forward to resting...it feels funny to say that!

Emma-Leigh

01-22-2005, 02:15 AM

Hey Jenny,

Mmmm... Late night snack!! LOL - you did good thing getting up and eating something healthy! Turkey was a good choice and the calorie impact would have been minimal. :)

Well from my earlier post I was definitely a little piggy today :) I was so happy it was a High day I think my body needed it, unfortunately it hit me late last night instead of this morning.

Okay;

Meal 1: .75 oats/6 whites/.25 blue berries
Meal 2: .75 oats/6 whites/.25 blue berries
Meal 3: 3.5oz. Chicken/16grm Raw Almonds
Meal 4: 3oz. tuna fish/.75 oats
PWO: .75 oats/.5 blue berries/1 scoop whey
Meal 5: 1 tbsp. PB/6 whites

cal~1795
carb~184
pro~175
fat~35
Excellent meals!! And what is this... Only 18 egg whites?? Gee - are you trying to put some little chickens out of business? :p

Incline DB press:
warmup: 2 sets- #15-12, #20-12
8 Reps @ #20
8 Reps @ #25
6 Reps @ #30
9! Reps @ #35 (was to failure) (PB!) I couldn't believe it (just 4 weeks ago 25lbs. was heavy for me) I totally surprised myself
15 Reps @ #25 (was to failure)
Woo hoo!! 9 reps on 35#! Congratulations! Wow - you were REALLY under-estimating your rep range! That is EXCELLENT!

Superset:
Pec Dec: (all done to failure)
#80-10, 10, 8

Pushups: (all done to failure)
12, 7, 8

This was really tough
Pre-exhaustion sets (they aim to partially fatigue a large muscle group with an isolation exercise first, before hitting them again with a compound movement - it helps prevent the earlier fatigue of your smaller muscle group, which is this case is your triceps).

They are ment to be tough! ;) Good work though - you managed to maintain your reps well through all the sets.

Cardio looked good too.

I do feel somewhat whipped (but not sure if its more work related - stress with the big conference coming up next Monday-Wednesday) or my workouts - most likely its both LOL....Any ways, my body is sore all over...my legs are still tired from Monday. But then again doing more cardio is probably shocking them more and keeping them from recovering.
Hmmmm..... Will have to watch your recovery (and make sure you don't burn out), we will especially have to watch leggie recovery. Hopefully they will be ok by monday. If not we might have to re-think things.

I'm also a little worried about being at this conference next week with food...I am trying to figure out how to eat my meals...should I just bring bars since that is painless? Any suggestions out there? There will be people everywhere, I could try to sneak away for 10 minutes and eat, but part of my job is to host sooooooooooooooooooo not sure yet! And bars are like cheat foods...stress!
Hmmm... You could take PP + oats + pb in a shaker bottle or make some protein bars or protein pancakes and take these to 'snack' on.

If worse comes to worse - strap some chicken to your thigh and excuse yourself to the bathroom every few hours!! :D

Tomorrow I am doing Cleans/Core work and some HIIT. Then Sunday is Rest! Looking forward to resting...it feels funny to say that!
Have fun tomorrow!! :)

Jennifer-Lynn

01-22-2005, 03:29 AM

Well I went to bed around 11 PM, and at 3AM I was so hungry again I couldn't sleep so I got up once went back to bed and like 5 min. later I was like I have to eat something! So I got up and had 3 large sponfulls of ff cottage cheese...I thought this would be best (didn't have any more turkey) and I know cc is a slower digesting food :) It seemed to take my hunger pains away and I was able to fall back asleep...

Emma what do you think? Was this the right thing to do? I even had 1800 cals yesterday on top of it!!!! Maybe the cardio is upping my hunger?

Jennifer-Lynn

01-22-2005, 03:30 AM

Ms. Lucy

01-22-2005, 08:28 AM

lol Jen--I just posted about sneaking healthy foods! I've got a crazy schedule next week and my office is taking my boss to a bar to play drinking games (I have to go). So I'm brining my protein shake in my coffee mug and some egg whites to eat in the bathroom. I'm also going to carry around a tonic water with lime, so I don't get crap for drinking water.

ANyways, I love taking protein shakes when I'm in meetings. I put them in a solid cup and no one knows. I was brought it with me somewhere and was putting the powder into my cup when someone walked in and asked what I was doing...I just said I was making hot chocolate--lol. Seemed much easier.

Hey, once you hard boil eggs, do you have to keep them refridgerated?

Jennifer-Lynn

01-22-2005, 08:55 AM

Thanks Sam - Yes you have to refrigerate them...

Emma: can I curse you now? Oh My! I just got back from doing Cleans for like 35 minutes.....I've forgotten how much stress they put on the body, i.e. lower back, legs, shoulders....It was intense I was sweating like a piggy, then cardio ugh! But now I get to rest and rest again tomorrow :) I'll post my complete day later... BTW, 12 inches of snow are falling right now!!!!

StlBarbie

01-22-2005, 11:54 AM

Emma - I like your idea of protein pancakes...I may just have to excuse myself every few hours like you said to go eat in the bathroom - how funny is that! I know I'm not the first one to do it either :)

Everytime I have to eat in a bathroom, I have to stop and think WTF am I doing????????????? lol :D The measures we have to take to preserve our precious muscle! Not many, would understand!!!!!!!!!!!!!! :)

mirror

01-22-2005, 02:36 PM

Everytime I have to eat in a bathroom, I have to stop and think WTF am I doing????????????? lol :D The measures we have to take to preserve our precious muscle! Not many, would understand!!!!!!!!!!!!!! :)

i thought I was the ONLY ONE that had to do this lol. o boy I shoulda known nothing is ever 'just me' :)

Jennifer-Lynn

01-22-2005, 03:54 PM

We are all strange people but the reality is "others" i.e. especially work assoicates just don't get it! I am a little embarrassed by the way I eat at work because they all make faces at my food etc...Maybe I should make faces back at them while they are eating "crap" all day long!

Ok, here was the day - and btw, I am feelin it! I am told however that I will feel worse tomorrow LOL can't wait!

Meal 1: .5 oats/6 whites
PWO: .33 oats/1 scoop whey
Meal 2: 6 whites/1 tbsp. PB
Meal 3: 8 whites/16grms. Almonds
Meal 4: .33 oats/6 whites
Meal 5: 3oz.Turkey/1 tbsp. PB

cal~1219
carb~73
pro~153.4
fat~30.1

Yes I know there are a lot of egg whites, but I ran out of chicken/turkey...and I wasn't in the mood for tuna...However, I went to the store later (in our snowstorm) just to get turkey for dinner.

WORKOUT:
35 minutes of Cleans

1st set: #40-15
2nd & 3rd sets: #50-15, 15
4th & 5th sets: #50-12, 12
6th & 7th sets: #50-10, 10
8th & 9th sets: #50-8, 8
10th set: #50-15!!!!

120 TOTAL REPS

I flip flopped a little with full cleans and going half way down just below my knees. I have to say I am all bruised up again LOL...its normal. I was trained to have the bar ride up your body as close as possible well I did that!

Core work:
Emma- I still couldn't do the 3rd Combination very well - I am having problems with taking one arm off the floor without twisting my whole body. I can take a foot off the ground but ugh! I don't know how to get stronger at this exercise.

CARDIO: Running
5 min. warmup
10 min. 80% MHR
12 min. HIIT (60 sec on/60 sec off)
5 min. cooldown

32 minutes.

When I got home I swear I hit the wall (not literally) I actually felt like I went out for my first 50 miler at the start of a new season!! I feel much better now, but my body is sore!

I may ride the trainer tomorrow, but very LIGHT!!!

Emma-Leigh

01-23-2005, 02:56 AM

We are all strange people but the reality is "others" i.e. especially work assoicates just don't get it! I am a little embarrassed by the way I eat at work because they all make faces at my food etc...Maybe I should make faces back at them while they are eating "crap" all day long!
Yup... *sigh*, the life that we all must follow... Some sneak off to have a cigarette, others get a chocolate bar.. And then there is is 'freak-fitness-folks'.... The small handful in society who sneak off to eat tuna and egg whites in the rest-room! :D

Ok, here was the day - and btw, I am feelin it! I am told however that I will feel worse tomorrow LOL can't wait!
Oh, trust me, you WILL! That is why tomorrow SHOULD be a rest day!! ;)

Hint... Hint...

That means REST!

Meal 1: .5 oats/6 whites
PWO: .33 oats/1 scoop whey
Meal 2: 6 whites/1 tbsp. PB
Meal 3: 8 whites/16grms. Almonds
Meal 4: .33 oats/6 whites
Meal 5: 3oz.Turkey/1 tbsp. PB

cal~1219
carb~73
pro~153.4
fat~30.1
LOL! Those chickens are back in business! ;)

Looks good and don't worry about the late night snacks - extra cardio + intense sessions = massive hunger. Just don't let it get out of control (don't want to be doing all that cardio for no reason!). If it becomes a regular thing we will have to alter your diet.

Core work:
Emma- I still couldn't do the 3rd Combination very well - I am having problems with taking one arm off the floor without twisting my whole body. I can take a foot off the ground but ugh! I don't know how to get stronger at this exercise.
That is fine - if you can't do it, you can't do it. Just keep working on it... The stronger your core gets, the more you will be able to do these.

Have you tried taking the hand that is off the ground and wrapping it around so you lie it in the small of your back? It often helps balance you better...?

When I got home I swear I hit the wall (not literally) I actually felt like I went out for my first 50 miler at the start of a new season!! I feel much better now, but my body is sore!
**evil laugh**

I would be very, very upset if you were not a little tenderised at this point! :) If my hell sessions can't shake things up then we will have to start ritualistic fire dancing! ;)

I may ride the trainer tomorrow, but very LIGHT!!!
**grumble**

Enjoy tomorrow - for it all starts again next week!

Jennifer-Lynn

01-23-2005, 02:49 PM

Well I am absolutely exhausted today, even my forearms are hurting LOL unbelivable....

Here is my day, I ended up treating myself tonight! gosh really craving it to. Emma - I know this isn't great but I figured I would just change Wednesday to 1500?

Meal 1: 6 whites/.5 oats/1 tbsp. PB
PWO: .5 blue berries/.5 oats/1 scoop whey
Meal 2: .75 ff cc/.33 oats/20grms. apricots
Meal 3: 6 whites/1 tbsp. PB
Meal 4: 1.5oz. Turkey breast/ half of .33 oats
Treat Meal

cal~2500ish I guess.

WORKOUT:

30 minutes on rollers (I know I know, but it was really easy) but I was tired.

I actually took a 1.5 hour nap today because I feel like goo....I hope I feel better tomorrow.

Jennifer-Lynn

01-23-2005, 03:13 PM

Emma - could I change my eating program to have a TREAT every Sunday, and take out the higher 1800 day during the week? or would this just mess everything up? :) Let me know your thoughts.

Emma-Leigh

01-24-2005, 02:40 AM

Well I am absolutely exhausted today, even my forearms are hurting LOL unbelivable....
Told you so! :)

Here is my day, I ended up treating myself tonight! gosh really craving it to. Emma - I know this isn't great but I figured I would just change Wednesday to 1500?
Hmmmm.... Wednesday was ment to be your focus day for the week (that is why is says 'focus' on the plan! ;) and that is why it was designed to be a high carb day)....

Let me think about it ok...

WORKOUT:

30 minutes on rollers (I know I know, but it was really easy) but I was tired.

I actually took a 1.5 hour nap today because I feel like goo....I hope I feel better tomorrow.
You really should have rested Jenny!! I SAW that you were initially going to rest - why did you change your mind?? (you didn't really think you could sneak past me did you!! I have eyes in the back of me head!).

**grumble** How do you expect to recover if you don't rest!?

Let me think about cheat meals too... I'll get back to you.

Jennifer-Lynn

01-24-2005, 02:53 AM

Yeah I know I Messed Up!

Emma I PM'd you!

I got weak I guess, shoot! I guess I have to be more focused about what I'm doing with my eating.

Ms. Lucy

01-24-2005, 04:50 AM

I see you got the same snow sotrm--lol. Yup, I went out for groceries too!

I think what Emma said is so true. Why do people have to stare and make mgross faces at our healthy food when they run out for a smoke or chocolate bar--lol. Gosh I'm glad I quit!

ANywho, looks like you had a great weekend--keep it up!

Jennifer-Lynn

01-24-2005, 05:22 PM

Well the Sales Conference started today so I am a busy person for 3 days! I did however get both my workouts in today...feeling just a little bummed about breaking my diet plan yesterday but I felt so weak about it, I was actually scared to face Monday and Tuesday feeling so low and tired. Next time I will try not to break. I am just concerned that I am ruining my progression....

Morning Workout: 50 minutes Rollers (70-80% MHR)

Meal 1: .5 oats/6 whites
Meal 2: 6 whites/1 tbsp. PB
Meal 3: 3oz. turkey/16grs. Almonds
Meal 4: 3oz. turkey/.33 oats
PWO: .33 oats/1 scoop whey
Meal 5: 7 whites/1 tbsp. PB

cal~1218
carb~73
pro~150
fat~32

LEGS:
warmup - 5 min. treadmill
DB Sumo squatss Jumps
Warmup light set: #25-10
working sets: #50-3, #60-3, 3

Jumps: 5,5,5

Hacks ss DB Step ups:
Hacks: #70+bar - 12, 12, #90+bar - 12
Stepups: #25-8/ea side, 8, 8

DB SLDL ss Leg curls:
SLDL: #40-12,12
Leg curls: #90-15, 15

Seated Calf raises:
#35-12
#35-8
#45-6
these are to failure
#45-10
#45-9
#45-7

cooldown: 5 min. bike

Whole workout took me 35 minutes.

I was sweating so much during this and I wasn't even doing cardio :) Any ways, I noticed that my body is still tired from Cleans on Saturday...I guess that is to be expected. Gosh I just want to start leaning out so badly (then why did I go off plan early, who knows weak I guess...) Tomorrow is a very early workout for me due to being at the conference all day and night tomorrow....ABS/Cardio.

Not super hungry today, go figure!

StlBarbie

01-24-2005, 08:54 PM

Anybody that can exercise like you do and eat 1200 calories and then tell me they are not "that hungry" is my hero! Honey, the word weak is not one I would use to describe YOU! lol

Emma-Leigh

01-24-2005, 11:22 PM

Hey Jenny,

You didn't mess up... Don't worry about it ok.

It was not the cheat meal that was so much a problem (although I DID ask you to tell me if you were getting TOO hungry so I could increase your calorie intake!! **grumble**) but it was the fact that you did cardio on a rest day!!

If you continue to push out extra cardio (which at the moment is very easy to do since we have already doubled it from what I had planned **grumble**) then your body is just going to do all the wrong things! It will cry out for food and all that will happen is that you will start eating up your muscle (lean muscle decreases and body fat % increases), you will get MAJOR sugar cravings (increase risk of pigging out or cheating) and you will eventually burn out and become severely overtrained (so your workouts all become in-effective)...

So next time I ask you to rest PLEASE rest!! ok?

I have to say I am partly to blame - I let you bully me into more cardio and I should have increased your calories accordingly... Lets see how this week goes. If it becomes too painful for you will you agree to let me decrease some of the cardio? Either that or we can re-work your diet... Planned high days every 5 days will increase to ~2000 cals and your moderate days ~1600 cals. Low days still 1200-1300 cals....

Well the Sales Conference started today so I am a busy person for 3 days! I did however get both my workouts in today...feeling just a little bummed about breaking my diet plan yesterday but I felt so weak about it, I was actually scared to face Monday and Tuesday feeling so low and tired. Next time I will try not to break. I am just concerned that I am ruining my progression....
Don't worry about your diet. It is not a big deal, and you wouldn't have done that much damage... But on Wednesday, instead of treat, I want ~2000 cals as a high carb day ok...? Like I outlined in the plan (in this I want ~150-160g Protein, 30g fats).

Same goes for the next 1800 cal day - we will increase this to ~2000 cals and I want the extra's to come from clean carbies. For this day you can cap protein at 160-180g and fats at 40g.

LEGS:
warmup - 5 min. treadmill
DB Sumo squatss Jumps
Warmup light set: #25-10
working sets: #50-3, #60-3, 3

Jumps: 5,5,5

Hacks ss DB Step ups:
Hacks: #70+bar - 12, 12, #90+bar - 12
Stepups: #25-8/ea side, 8, 8

DB SLDL ss Leg curls:
SLDL: #40-12,12
Leg curls: #90-15, 15

Seated Calf raises:
#35-12
#35-8
#45-6
these are to failure
#45-10
#45-9
#45-7

cooldown: 5 min. bike

Whole workout took me 35 minutes.

I was sweating so much during this and I wasn't even doing cardio :)
This was a good workout. Well done! :D

Any ways, I noticed that my body is still tired from Cleans on Saturday...I guess that is to be expected.
This is why you needed the rest... **grumble** ;)

ps: I agree with Barb - weak is NOT a word I would use for you. You are dedicated, determined and down right gutsy... But you are letting your fears and obsessions get the better of you.

CARDIO is NOT the answer!! You know this!

Talk to you tomorrow.

- Emma

Jennifer-Lynn

01-25-2005, 01:41 AM

Emma-Leigh

01-25-2005, 02:11 AM

Your RIGHT! I feel like such a fool for *thinking* the Old way! DA - I may cut my morning cardio back a little today (instead of an hour) I might do 45 minutes???? I hope that is ok, I am feeling tired - but I want to see how I feel once I start. We can always make up 15 min. if need be right?
Remember - Barb is doing 4 sessions of spin/week and is eating 2200 cals/day and her BF is going down.... Ivey was doing 2 cardio sessions/week with her carb cycling and her BF went down and weight went down too.... And Lou has just realised that doing lots of cardio has done nothing for her BF% but has made her look soft and feel overtrained....

Sure, as I said before, some people DO need more cardio (or they need a different type of cardio) than others.. But just doing more is not a better way to do things! ;)

I think that if you are tired then 45 mins would be fine today.. Anyway - You have a BIG back day tomorrow (have to make you work HARD for your oaties :D ).

Any who - Emma - I hope you got my PM I really mean it! Me. :) Smile!
No PM... I did get an e-mail??
But thank you. :)

Hope your day goes ok.

- Emma

StlBarbie

01-25-2005, 07:00 PM

Oh Jen, did I ever think of you today!!!!
Here I am sneaking out of court to "use the bathroom" so I can stuff some protein in an inconspicuous manner! You are the only person I could think of and I was rolling.............! :D The life we lead....lol!

Jennifer-Lynn

01-25-2005, 08:22 PM

Barb, that is hilarious! Actually I am doing ok during our sales conference of eating in a reserved room every few hours...people just look at me weird but oh well.

Any ways, I feel bad that I've been neglecting the journals the last 2 days...Today I spent 14 hours there (just getting home at 11 PM). I'll get back on track after wednesday with reading and posting in your journals!

Today:

AM: Workout
50 minutes trainer
Abs
Janda (10 sets of 3)
5-phase sit ups ss obliques (3 sets)
3 Super slow situps

PWO: 1 scoop whey/.33 oats
Meal 1: 6 whites/.5 oats
Meal 2: 6 whites/1 tbsp. AB
Meal 3: 3oz. turkey/16grms. Almonds
Meal 4: .33 oats/3 oz. turkey
Meal 5: 7 whites/1 tbsp. PB

cal~1215
carb~73
pro~150
fat~32

Emma: tomorrow is a 2000 carb day? Just making sure...also looks like a tough deadlift routine!

Bye!

Emma-Leigh

01-26-2005, 01:18 AM

Today:

AM: Workout
50 minutes trainer
Abs
Janda (10 sets of 3)
5-phase sit ups ss obliques (3 sets)
3 Super slow situps
Looks good (and a whole 10 minutes less of cardio! ;) ) LOL...

How did you find the super slow sit ups?

PWO: 1 scoop whey/.33 oats
Meal 1: 6 whites/.5 oats
Meal 2: 6 whites/1 tbsp. AB
Meal 3: 3oz. turkey/16grms. Almonds
Meal 4: .33 oats/3 oz. turkey
Meal 5: 7 whites/1 tbsp. PB

cal~1215
carb~73
pro~150
fat~32
This looks good! :)

Emma: tomorrow is a 2000 carb day? Just making sure...also looks like a tough deadlift routine!
Yeah - We are just going to take this week as a new week ok?? So forget about your cheat on Sunday and work as planned... Your last two days have been great anyway - so I doubt the cheat had a huge impact.

So - That means HIGH carb, 30-35g fats, 150-160g protein.

BUT - I do want you to WORK for those carbs!! So push hard with your workouts! I also want the carbs primarily focused around your workouts. That means I want most of them:
Pre WO
Post WO shake
Post WO meal

Then combine the rest in one other meal...

Have fun tomorrow!! :)

Jennifer-Lynn

01-26-2005, 03:13 AM

Real quick....I found the slow situps really tough. I hooked my feet under a chair and tried not to pull too much with my legs but that is really hard!

Conference ends today at 3PM...I should be home early, actually to the gym early then I'm going to go home and literally crash till Thursday!

Jennifer-Lynn

01-27-2005, 02:54 AM

Well after the conference I was so exhausted I could hardly keep my eyes open, not to mention my whole body was aching from standing the last 3 days. I literally "hit the wall" and just went to bed (12 hours later) I'm up and I am going to do last nights workout tonight and move my flexibility to Sunday. Gosh, I can't believe how tired I was/am....I really had a mental/physical breakdown yesterday....any ways, I hope I feel better today.

Not to mention how many times I ran around this huge hotel all day long, it was non-stop....I hope things get back to normal now.

Emma-Leigh

01-27-2005, 03:22 AM

Jenny??? Is everything ok?? Where are you? :(

Hmmm.. Am I just paranoid?? I have an icky feeling about you being quiet...??

Emma-Leigh

01-27-2005, 03:29 AM

You're here/there!! Arggg... You had me worried!! :(

Are you ok??

Don't worry about training ok - REST if you need to!!! Recovery is important!

- Emma

Jennifer-Lynn

01-27-2005, 05:07 AM

You're here/there!! Arggg... You had me worried!! :(

Are you ok??

Don't worry about training ok - REST if you need to!!! Recovery is important!

- Emma

Thanks emma - I needed to do absolutely nothing last night. I tried to go to the gym, but broke down because I was so tired....I will just move Back to tonight etc...

Thanks for your concern :)

I don't like conferences! Unless I'm attending :)

Ivey_Itch

01-27-2005, 06:41 AM

Listen to the body babe! If it aint happy, NO ONE will be happy! :) Rest will probably help you more than hurt you i'm sure!

StlBarbie

01-27-2005, 07:06 PM

Jen,
Our jobs are getting in the way of our "real lives"!!! lol :D

Emma-Leigh

01-28-2005, 02:16 AM

Hey Jenny,

I hope everything went ok for you today... Did you rest? Did you take the day off from work? How are you??

Hope you are ok. Write soon ok?

tamp

01-28-2005, 02:32 AM

where in upstate ny do you live? im in lake placid.
tam

Jennifer-Lynn

01-28-2005, 04:37 AM

Well I've taken a hiatus from everything the last 2 days...my choice. Yep ate whatever I wanted didn't workout (just freakin tired)...I am also thinking that I don't want to Journal my exact diet/workouts anymore...I still plan on reading all of your journals but I think I want to attack this again in a different way. I am getting back on track today and I do feel good about that. I have 2 more weeks of my current plan and I do plan on hitting it hard! and then seeing if these last few days really messed up my progress...live and learn right! We are only human and we do break down.

Hey such is life, I look forward to my workout today, I should have enough cals to fuel it LOL..I may also continue to write in my journal just not my #'s etc...I'll see how it goes.

Talk to you soon.

Jennifer-Lynn

01-28-2005, 04:39 AM

where in upstate ny do you live? im in lake placid.
tam

Buffalo

Jennifer-Lynn

01-28-2005, 04:42 AM

Emma - I still want to work with you via email if that is ok? I do enjoy and believe in your program...I just wish my body was responding better...I apologize for these last 2 days of unforseen events (I am sure it affected my forward progress greatly) It will most likely take me another week of clean eating to get back on track right?

Any ways, if your game and open to it will you still work closely with me?

Thanks, Jen

Ms. Lucy

01-28-2005, 05:13 AM

Hang in there Jen! I think everyone gets to the point where they get frustrated because they're working incredibly hard and not seeing the results they want quick enough. Of course there's a thousands factors that go into it, diet, training and even expecting to see too much, too soon. You've been working so hard these past few weeks and your diet has been spot on. I don't think a few days will unscrew everything. If you feel icky it's probably because you've been running around and the foods you may have been eating are causing you to retain water. I had a simple grilled chicken salad the other day and felt AWEFUL afterwards, but it was just the spices--it was half salt! So it may take a few days to FEEL normal again, but I don't think you did major damage.

ALso, almost all of the journals I've read over the past year have people who need a break from these journals!!! It's a lot of extra work to keep these up. It's rewarding in most ways, but sometimes when we need to just stick to eating good and working hard, you can't write down every last calorie or set--and that's fine!! Just make sure you pop your head in and let everyone know your still working hard or if you need some encouragement!

Hopefully you'll have a nice relaxing weekend (and maybe a workout or two). It sounds like your conference was pretty hectic, so perhaps this weekend is a good opportunity to spend some time looking over the past few weeks and setting new goals for the next. It may sound cheesy, but I always find cleaning a great wasy to start anew. WHne things seem stressful and crazy, I need a clean space to think--I'll go nuts Friday night, relax Saturday and write a game plan on SUnday. By Monday I'm ready to go!!

Anyways, I hope you're feeling better and if you need anything at all, just hollar!

StlBarbie

01-28-2005, 07:09 AM

Hey You! Don't make the journaling stressful to you in anyway! Post totals or post generals or just tell us "hi"! I absolutely convinced that being COMMITTED to keeping it FUN is the secret! And we all have different ideas of fun! I know I could have "better" results if I did things differently but then I would not enjoy doing it so what would be the point? Now you know why I don't post my exact diet - lol!!!

Girl, you are a source of strength for all of us here and your "humanness" just adds to that strength! I could not relate to you if you were SUPERGIRL! I get strength from your struggles and your openness in sharing them with us! Thanks for all you do that helps us through each of our days!!!

"Strength does not come from winning. Your struggles develop your strength. When you overcome hardships, that is strength." Arnold Schwarzennegger
One of my favorite quotes!

Keep up the awesome job you are doing and being "human" about it is the best part of it all! Have a great day girl!!!

Jennifer-Lynn

01-28-2005, 07:08 PM

Hey guys thanks!

I have to get my butt back in gear tomorrow, I've been a total slug all day (eating again!) I think it's all out of my sysem now LOL that's a stupid thing to say isn't it! Any ways, I will bounce back from this I really don't know exactly what happened but I think I was pushing so hard and then BAM that Sales Conference completely stressed me out and sent me spiraling down...I just couldn't believe how tired I was/and how Hungry all at the same time. Okay its only 3 days right! So I'll get back on tomorrow and start enjoying it again!

I do have a goal for the next 4 months which is to drop 8-10lbs. and/or drop BF% down 4%...I believe it is obtainable.

Then I think about this....okay so like out of 60 days- ~4 of those days were not programmed Treat days etc...I've been 90% ON till now. I know it may take a good 2 weeks to bring my current bloated back to me (period is coming this week) most likely that added to my meltdown this week!

I'm around guys, and you've all convinced me that I am normal, but not too normal ok LOL I like to think we are not average people out there! I have these goals and I REALLY DO want to obtain them...I think backing off gave me some time to think again! I just hope I haven't done too much damage to my roll...........can anyone else relate? Can you rebound back from something like this in a positive way?

Thanks, workout and good eating will begin tomorrow! I Love you guys!!! okay too mushy LOL

Emma-Leigh

01-29-2005, 12:45 AM

Hey Jenny,

I am glad you survived your 'breakdown'!! Life is life. You do what you need to do to survive - if that means taking a break from the gym and your diet then TAKE THE BREAK!! It is not going to harm you. It is 2 or 3 days!!

You can't have done irreversable damage so don't sweat it!

And I am glad that you allowed yourself to 'de-stress' and 'let it all go'. It is good - Sometimes, you just need to release the stress right!??

But I am also glad you are ready to get back into it! ;) All that yummy food will do you wonders in the gym over the next few sessions - so I expect GREAT things for your weight ranges!! :D

I do have a goal for the next 4 months which is to drop 8-10lbs. and/or drop BF% down 4%...I believe it is obtainable.

Ok - Now, I was thinking of just writing this in an e-mail... But I thought about it and I wanted to write it in your journal because I know there are others out there in similar situations and they might be able to reflect on similar thoughts and, hopefully, it will help them out as well.

Ok -

You really need to ask yourself what you are doing. Seriously - why are you 'cutting'?

What is the purpose of you focusing all this time and energy on dropping your (already low) BF?

Is it for a competition?

Will it make you healthier?

Will it make you HAPPIER?

Competitors maintain anywhere between 13-20%... And you are boardering on the 20% right? Give it a few months of consistent training and good eating and I bet you will have droped this down.

You are not getting ready for a competiton - so WHY live like it and ruin your live worrying about every little calorie and every minute of cardio you do!? Save that for when you ARE getting ready for a competition!

If it is about 'making yourself happy then you also need to ask yourself if you are actually ready to reach this goal?

See - I am not entirely convinced you are mentally ready to make that leap.... To cross that space that seperates a life driven by 'self-displeasure' into one driven by self-acceptance and self-respect.

Think about it. Everytime you get closer to your goals something happens and you take 3 steps backwards again...

What is stopping you? Mentally there may be a barrier there, one that you are going to have to get across if you ever want to move on from this cycle of self-denial.

Are you frightened of what it will do to your life if you do reach your goals? What if you do reach that 'magic' weight bodyfat? It will turn your whole world upsidedown! All you have known for so long is a life driven by a dislike of how you look. And suddenly, you will no longer be able to see yourself as 'not good enough'. You will no longer have that underlying reason to hate yourself....

Your whole image of yourself and who you are will have to shift.

How will you see yourself? Will you pick something else to be 'down' about yourself with?

Even worse - what happens if you do reach your 'goals' and you are still 'not good enough' in your eyes? Then what will you do?

I think you have to completely tackle this differently. Stop making it about 'deconstructing' yourself. You are YOU. SO JUST BE YOU! AND ENJOY being you!

As for health reasons?? Lets look at the facts about your body:
1. You are NOT overweight
2. You already have a LOW BF%
3. You are healthy, are not suffering from a life threatening disease and have all your limbs
4. You are FIT and MUSCULAR

YOU ARE HEALTHY!! So why are you sooo dis-pleased and why do you insist on focusing on this dis-pleasure?

I REALLY think you should start to focus on BUILDING yourself. Molding and creating a better you - not mentally and physically (and emotionally) destroying yourself.

Think about taking the focus off your BF and weight. Seriously. Sure, lets MONITOR these things and maintain a GOOD diet and those issues WILL be in the back of our minds, but why waste all this time obsessing about them?

Pick something POSITIVE to focus on and work towards that:
- eg: I am going to hit a 150 pound squat. Or, I am going to get a physique I can some day compete with... Or HAVE FUN!

I BET if you DO stop focusing on the weight, the scales will drop! Your BF will also go down as a result of your hard work.

Think about it - doesn't a few months of TESTING your physical boundries, BUILDING a buff physique and HAVING FUN sound better than another year of being sick and tired?

Jennifer-Lynn

01-29-2005, 04:15 AM

Holy cow Emma - get out of my head LOL...

I did write to you via email but I have to say that you are spot on! Your right about me always "raising the bar" nothing is ever good enough. I have lived this way since my divorce (probably due to my Ex-husband rejecting me) or that was how I took it.

Also, for some reason I look at 21.50ish BF as not lean....I guess that is wrong. And what if I hit 18% then that won't be good enough and so on and so on!!! I do want to "rip" things up in the gym, I get so charged when I'm there and I can lift heavier on some movement....I love being strong and I want muscles!

I am so happy you wrote this in my journal, Thank You! I need to stop focusing on my failures and to also stop beating myself up....I believe I can do this with baby steps.

I am excited to just start focusing on the gym and working toward goals in the gym....I believe in you and your program but in a way I am sabatoging myself and your program! I know its not a light switch but I will start today...

Thanks again...it's TIME! I need to start enjoying who I am and what I can do! Yes, I want to compete someday...I will get there! But I want to get there with a happy, healthy attitude!!!! I guess working out doesn't have to be thought of as punishment right? Okay I GET IT!

THANK YOU.

Jennifer-Lynn

01-29-2005, 03:46 PM

Today was pretty good....I did both of my workouts that I missed the last two days so you could say it was a Back/Chest/Sh/Bi/Tri workout! It took me like 65 minutes! Oh well, in my mind it had to be done. Then I capped it off with 45 minutes of Stairmaster (80-90% MHR).

It felt really good to be back in the gym today! and honestly I don't feel to bloated either, weird. Any ways, tomorrow I am going to do my Clean routine....no that doesn't mean I'm going to clean the gym or my HOUSE! it means 90 reps of Cleans - oh boy!!!

Today's cals were good too

Cal ~1205
carb ~73.2
Pro ~151
fat ~30

I will probably stay at this cal level one more day then Monday I'll be back to 1800ish??? Emma does that sound ok? Or should I back it down to 1500 considering my last three days of "FREE" :)

OH guess what I did another PR on the DB incline flye today - I did 3 reps at #40lbs.!!!!! Yeah!

I also deadlifted 135lbs for 6 and I know I can go up. Let's see what else, okay that's it!

Emma: do you want me to post the routine and foods like before? Let me know and I will.

Good night everyone!

Emma-Leigh

01-29-2005, 10:36 PM

Hey Jenny,

I am so glad that you feel ok about what I wrote... And it is REALLY good to see you are willing to take the focus off what you consider your 'short-comings' (which are not really short-comings!!) and start to focus on the real reasons you are in the gym...

Your training should be FUN! Yes, they serve a purpose (to increase and stimulate muscle mass and help change your body composition) but the sessions should not be a form of punishment.... That is not why I spend hours sweating over a keyboard for so I don't want my workouts used like that!!

Today was pretty good....I did both of my workouts that I missed the last two days so you could say it was a Back/Chest/Sh/Bi/Tri workout! It took me like 65 minutes! Oh well, in my mind it had to be done. Then I capped it off with 45 minutes of Stairmaster (80-90% MHR).
How on earth did you maintain your HR that high for 45 mins??!! Eep!! Congratulations! That is what all that cycling has done for you! :D

It felt really good to be back in the gym today! and honestly I don't feel to bloated either, weird. Any ways, tomorrow I am going to do my Clean routine....no that doesn't mean I'm going to clean the gym or my HOUSE! it means 90 reps of Cleans - oh boy!!!
Have fun doing the cleans... Should be tough!! Remember to stretch well afterwards ok!!!

Cal ~1205
carb ~73.2
Pro ~151
fat ~30

I will probably stay at this cal level one more day then Monday I'll be back to 1800ish??? Emma does that sound ok? Or should I back it down to 1500 considering my last three days of "FREE" :)
The cals look good for today. Stick to 1200 tomorrow and consider staying at 1500 for monday too (if you feel 'fine').. Then get back to the schedule.

OH guess what I did another PR on the DB incline flye today - I did 3 reps at #40lbs.!!!!! Yeah!
I would expect something like this with all that food in your system! :D Well done!

I also deadlifted 135lbs for 6 and I know I can go up.
Good!! Lets see how your deads go later ok! I want to see MORE!! MOORREE!!
hee hee...

Emma: do you want me to post the routine and foods like before? Let me know and I will.
Routine - yeah - that would be good. I like seeing numbers and such, it give me an idea of what is happening.

Food - Calorie and macro intake should be fine. But if you really want you can post the meals... It is not too much of a hassle as I pretty much know what you eat. ;)

If you make any remarkable changes (like you start eating haggus or something) then posting those days would be good! ;)

Good night everyone!

Night Jenny, have lots of fun tomorrow.

Emma-Leigh

01-30-2005, 02:28 PM

Jennyyy?? Where are you???

Don't you dare go mental again!! :D Get your booty back here now Missy - I want to know how your day went!!!

Jennifer-Lynn

01-30-2005, 02:44 PM

Hey, just getting around to posting.....

Today was "hell" oh I mean loads of fun! No, seriously it was tough but I got the job done and felt good about it...

Meals:
Meal 1: 6 whites/.5 oats
PWO: 1 scoop whey/.33 oats
Meal 2: 6 whites/1 tbsp PB
Meal 3: 3oz. turkey/1 tbsp. PB
Meal 4: .33 oats/6 whites
Meal 5: 7 whites/spinach/1 tbsp. PB

cal~1213
carb~73.5
pro~151.5
fat~30

Workout: Cleans/Core & Cardio work

Warmup - 5 min. on bike
Some PT work (3 sets 10) internal/external movements

Cleans:
1st set - #50 - 15 (rest 1 minute)
2nd set - #60 - 15 (rest 50 sec.)
3rd set - #60 - 15 (rest 50 sec.)
4th set - #60 - 15 (rest 40 sec.)
5th set - #60 - 15 (rest 30 sec.)
6th set - #60 - 15 (rest 15 sec.)

Total of 90 Reps! Whew!

Core:
Combo #1: 45sec hover immediately into a V-hover (45 sec) 2x
Combo #2: 30 sec. left hover to Alt. bent leg raises (repeat other side ) 2x
Combo #3: Left arm hover (15 sec.) right leg hover (15 sec.) to oblique crunch (Repeat other side)

CARDIO:
30 minutes of running (80-85% MHR) 3.00 miles

Notes:

cleans as I have said before are exhausting I definitely feel this the rest of the day...the whole body is just tired. Is that due to using the whole nervous sytem? I did go up a little from last week (50 to 60lbs.) except for my 1st set.

I am excited in regards to the core workout though. Combo #3 usually kicks my butt! I couldn't seem to take my arm off the floor and hover, well today I DID! It wasn't totally pretty but it tells me I am getting somewhat stronger!

The run felt awesome!

I'm looking forward to a good week of workouts and clean eating.

Emma-Leigh

01-31-2005, 01:55 AM

Hey, just getting around to posting.....
LOL!! Good! Don't stress me like that!!! :D

Today was "hell" oh I mean loads of fun! No, seriously it was tough but I got the job done and felt good about it...
Fun...??? Geezzzz.. I better work on that. NO FUN ALLOWED. Pain and sweat and whimpering for mercy - yes... Fun - Not on my watch!! ;)

Meals:
Meal 1: 6 whites/.5 oats
PWO: 1 scoop whey/.33 oats
Meal 2: 6 whites/1 tbsp PB
Meal 3: 3oz. turkey/1 tbsp. PB
Meal 4: .33 oats/6 whites
Meal 5: 7 whites/spinach/1 tbsp. PB

cal~1213
carb~73.5
pro~151.5
fat~30
Good to see those Egg-farmers children will be able to go through college as planned! LOL...

How goes the spinach? Icky tummy?

Some PT work (3 sets 10) internal/external movements
How did these feel?

Cleans:
1st set - #50 - 15 (rest 1 minute)
2nd set - #60 - 15 (rest 50 sec.)
3rd set - #60 - 15 (rest 50 sec.)
4th set - #60 - 15 (rest 40 sec.)
5th set - #60 - 15 (rest 30 sec.)
6th set - #60 - 15 (rest 15 sec.)

Total of 90 Reps! Whew!

cleans as I have said before are exhausting I definitely feel this the rest of the day...the whole body is just tired. Is that due to using the whole nervous sytem? I did go up a little from last week (50 to 60lbs.) except for my 1st set.

YAY!! 60# is something to be proud of!! I hope you are not feeling it too much... Maybe have a good soak in a hot bath!

Core:
Combo #1: 45sec hover immediately into a V-hover (45 sec) 2x
Combo #2: 30 sec. left hover to Alt. bent leg raises (repeat other side ) 2x
Combo #3: Left arm hover (15 sec.) right leg hover (15 sec.) to oblique crunch (Repeat other side)

I am excited in regards to the core workout though. Combo #3 usually kicks my butt! I couldn't seem to take my arm off the floor and hover, well today I DID! It wasn't totally pretty but it tells me I am getting somewhat stronger!
WOO HOO!! GO YOU! You got combo 3 out!!! **happy dance** That is GREAT!

I am so pleased that your strength is improving so much - really good news!

I'm looking forward to a good week of workouts and clean eating.
Good to see!!! :) Rest up and I will talk to you tomorrow!

Ms. Lucy

01-31-2005, 04:31 AM

Hey girl, glad to see you're back!!

Jennifer-Lynn

01-31-2005, 12:05 PM

Not doing so good today....my cycle hit last night which was fine but then all day today I have been so sick to my stomach...I've been having to run to the bathroom every 5 minutes due to diarehea (sp) I just feel lousy...I'm not sure if I'm going to hit the gym tonight...I did do my 45 minutes of cardio this morning...If I don't go then I'll just push everything back...I hate IBS, hate it hate it hate it!

Ms. Lucy

01-31-2005, 12:54 PM

Sorry you're not feeling good!!!

I definetly wouldn't hit the gym if your sick--you already sound dehydrated, which will only make things worse. Why not stay home and drink some fluids.

Maybe it was just the "off" foods you ate--since you've been eating so clean?

I hope you feel better!

Emma-Leigh

01-31-2005, 10:40 PM

Jennifer-Lynn

02-01-2005, 02:57 AM

Emma-Leigh

02-01-2005, 03:13 AM

I don't know what it is....all the clean foods I've been eating eggs/oats/chicken/turkey make my stomach churn...also my cycle hit REALLY hard yesterday (lots of blood - sorry) and a major headache (splitting) by the time I got home, needless to say all I wanted to do was curl up and EAT
REST YOU GOOSE!! Have a hot bath, do some stretches, drink some peppermint tea but for all things holly don't go to the gym if you feel wretched!! You are just wasting your time!

I know that 1200 cals doesn't do much for me so I don't know I feel really lost. I will do my leg routine tonight and so on....but I am almost thinking of trying the Tri-o-Plex bar due to my stomach rejecting a lot of foods lately - yesterday was pure hell at work...I can't function when I have a sick stomach all day...
Bring your cals back up - sit at 1500 cals/day if you need to... Don't try to 'battle it out' if it is just going to lead to binging.

Make some bars or eat the tri-o-plex if it is the only things you can manage at the moment. Bland carbs (like bread or rice) and whey shakes are fine and better than nothing... Just try to eat a little!

any ways, I have to dig out of this and I just don't know how - My bingeing is coming back, I feel like I'm not eating enough (it could still be cycle related but only time will tell).....I'll post my workout tonight.

Please Jenny - If you are sick, don't train!! And eat enough food to fuel your body!! Ok! If you are not coping with the cycling then stop it. It is not the end of the world if you have to stop it!

Feel better soon.

Ms. Lucy

02-01-2005, 04:45 AM

Jen--I get my period like that every other month--and it's worse without hte bc. My moods are HORRIBLE at that time and I can't concentrate on a thing.

ONe thing I've found helpful are these ThermiCare heat packs. They make one specifically for your lower tummy. They heat up for about 8 hours. I don't know if you have cramps--but they are a life saver for me.

ANyways, yes, rest if you're feeling too bad. I sometimes don't even have the strength to curl into bed!

But don't get too down, it's pretty normal, and some months just happen to be much worse than others (I blame it on my bad ovary-lol).

Feel better!!

StlBarbie

02-01-2005, 01:32 PM

Hey Jen,

I know those cycles can send you for a loop, emotions, cravings, tiredness, you name it, it is all affected!

Just some input on the calorie situation. I am not a "binger" per sey but if my calories are too low for my activity level or if they have just been low for an extended time, I desperately start having the urge to binge. That is always the way I can tell my calorie intake is off, when I get start getting the urge to binge I know I better fix it. If I throw in a couple extra meals here and there the problem is always solved. This is just my personal experience. IMO total denial when you really want to binge is not listening to your body and setting yourself up to binge. Good luck.. I know none of the answers are easy and it sometimes seems like the questions keep changing! :)

One day at a time baby.. sometimes one minute! lol

Barb

Jennifer-Lynn

02-01-2005, 01:47 PM

StlBarbie

02-01-2005, 01:53 PM

You got that right! One minute at a time is so true! I just feel like such a loser....it seems like I'm the only one who's blown it on this forum right now! Ugh....I'm trying to look ahead and say ok - today is a new day let's get started......I am just hoping I didn't do too much damage to my progress over the last 6-7 weeks.

I DON'T think you're reading our journals very well missy! :D Just personally, I was in melt down mold about 10 days ago! You know, we are all hardest on ourselves! :) (which is probably why we choose this FUN activity to begin with! lol) You are doing great, just a stumbling block because of all the hard work and pushing it.. hey better to push hard, stumble, and get up than not push hard to begin with! You'll do great.. and we will be starting over everyday for at least the next 50 years, I hope! Have a great one and relax and ENJOY this!!! :D

Jennifer-Lynn

02-01-2005, 04:48 PM

Your awesome Barb you too Sam- Thanks your comments made me smile! Your right, its just a stumbling block!

Any ways, today's workout was a "real killer" I stole that from Sistersteele :)

Really it was, unbelivable! I'll get to it soon....

Well I experimented today with foods, I added in some Tri-O-Plex bars, I know not the greatest but they don't seem to bother my stomach (remember I am experimenting with foods) Emma - will these bars (let's say I have one once a day, would they hinder any progress?) I would think it would be ok as long as my ratio's were still good and the timing of them were placed well throughout the day....your honest opinion please.

Meal 1: Trioplex
Meal 2: Trioplex
Meal 3: Whey shake
Meal 4: 6 whites/.33 oats
PWO: 1 scoop whey/.33 oats
Meal 5: probably 3oz. chicken/1 tbsp. PB/maybe spinach (I chickened out the other day because my stomach was rumblin so maybe tonight)

cals~1385
carbs~115.5
pro~160.5
fats~26

Emma: I did email you some thoughts on meal plans, but how about keeping cals around 1200-1500 for the rest of the week? Is that ok? And then we can pick up the food cycling again next week....I have also been thinking about what you said about upping the cals a little and I agree....maybe we shouldn't go as low as 1200/70 carbs, maybe more like today's plan instead?

Let me know.

Okay here was the "killer" workout - my legs are still shaking!!!!

warmup - 5 minutes jog
Squats
warmup w/bar
5 sets of 5 - #125-5, #135-5,5,5,5 (PR with squats)

Pause Squats: #95-10,10,10 (held ~3 seconds at bottom)

Split Squats:
#50-15, 15
* These were really tought especially after the other two exercises.

Glute-Ham Raises: 24 of them - ugh. legs were out of control shaking at this point!

Calves on Leg Press:
#180-15
#180-15
#140-16

About 43 minutes to do this routine (I really took my time with the glute ham raises he he he)

Cardio: Okay weird stuff but it was a killer.

1 min. jog
1 min. walk
20 sec. sprint immediately into a Burpee (or squat thrust)
30 sec. rest
REPEAT 5 more times!!!!

Exhausted!

:) PS I do feel like I'm back...just need to tweak the diet again.

StlBarbie

02-01-2005, 06:21 PM

Gee, after looking at your workout, I can't imagine why you're hungry!!! ;)

Emma-Leigh

02-01-2005, 10:15 PM

Well I experimented today with foods, I added in some Tri-O-Plex bars, I know not the greatest but they don't seem to bother my stomach (remember I am experimenting with foods) Emma - will these bars (let's say I have one once a day, would they hinder any progress?)

I would think it would be ok as long as my ratio's were still good and the timing of them were placed well throughout the day....your honest opinion please.
Well - They should be fine for a little while... I would not really have them long term.

Also, you might want to check the macro's carefully - they were different to what they originally had labelled and they have now had to update their packaging to make note of the changes...

They actually had less protein and more fats and carbs than they said.

http://www.chefjays.net/
http://www.labelclaimstesting.com/?pageID=20

Anyway
Meal 1: Trioplex
Meal 2: Trioplex
Meal 3: Whey shake
Meal 4: 6 whites/.33 oats
PWO: 1 scoop whey/.33 oats
Meal 5: probably 3oz. chicken/1 tbsp. PB/maybe spinach (I chickened out the other day because my stomach was rumblin so maybe tonight)

cals~1385
carbs~115.5
pro~160.5
fats~26
This looks fine anyway. :)

Emma: I did email you some thoughts on meal plans, but how about keeping cals around 1200-1500 for the rest of the week? Is that ok? And then we can pick up the food cycling again next week....I have also been thinking about what you said about upping the cals a little and I agree....maybe we shouldn't go as low as 1200/70 carbs, maybe more like today's plan instead?
I emailed you back well before you posted this??? You didn't get it?? Grrrrrr...

Anyway - your meal plans looked good. Stick to the cal range you feel comfy with and up the low day to today if you need to. Then just cycle the carbs between your lower days (100-120g) and moderate days (~150g).

Okay here was the "killer" workout - my legs are still shaking!!!!
warmup - 5 minutes jog
Squats
warmup w/bar
5 sets of 5 - #125-5, #135-5,5,5,5 (PR with squats)

Pause Squats: #95-10,10,10 (held ~3 seconds at bottom)

Split Squats:
#50-15, 15
* These were really tought especially after the other two exercises.

Glute-Ham Raises: 24 of them - ugh. legs were out of control shaking at this point!

Calves on Leg Press:
#180-15
#180-15
#140-16

About 43 minutes to do this routine (I really took my time with the glute ham raises he he he)
Excellent. Good numbers! :) Great to see that weight go up with the squats too!!

Cardio: Okay weird stuff but it was a killer.

1 min. jog
1 min. walk
20 sec. sprint immediately into a Burpee (or squat thrust)
30 sec. rest
REPEAT 5 more times!!!!

Exhausted!

:) PS I do feel like I'm back...just need to tweak the diet again.
LOL - those little cardio killers are great - They really get the heart pumping and are excellent finishers to a workout!

I am glad you feel better too!

Jennifer-Lynn

02-02-2005, 03:24 AM

Really sore this morning LOL....

Emma: those bar #'s freak me out! I can't believe they were that far off from what they advertised - thanks for the info....I don't think I'll be eating these much...I'm alittle annoyed that I had two yesterday thinking it was the old breakdown...but I don't think it harmed me too much especially doing legs.

Any ways, trying to get back on track...I didn't get your email this morning if you sent one?

Ms. Lucy

02-02-2005, 04:52 AM

You didn't blow it!!! ANd the boards are here for this reason!!! Trust me, a few days is not going ot kill you!!!The important thing is to just move forward. I mean most people never even get to a stage where they eat and excercise like you do--and many who do, and then have a day or 2 eating whatever figure they've blown it and just throw in the towel. I forgot the statistic--something like 90% of people who resolve to start exercising and dieting after the New Year make it only 2 weeks before quitting.

Look at all you've done so far!!! ANd I agree with Barb, I think you just have to listen to your body and talk to Emma--don't force yourself to eat only 1200 cals if your starving!!! ANd on the same note--we're all going ot slip up now and again, because we've never really listened to our bodies before--it's all a learning process!

ANd hey, you're not the only one on the boards struggling--everyone has their ups and downs!!! BUt you're still here!!

Jennifer-Lynn

02-02-2005, 05:18 AM

Thanks Sam! I know its only a moment in time...this is such a learning process for me, well for all of us :)

Ms. Lucy

02-02-2005, 11:55 AM

lol--tell me about it!

Jennifer-Lynn

02-02-2005, 04:39 PM

Okey dookey, not a bad day at all. Cycle is already on its way out the door....let's see only 4 days. Gosh no wonder I felt like crap when it hit. It literally slammed me then left. Gotta love hormones...I am already trying to prepare myself for next month so I don't make the same mistakes...

Ok - Emma I'd really like your opinion on my diet today...if it looks good I may stick with this for the rest of the week.

Meal 1: .5 oats/6 whites/1 tbsp. PB
Meal 2: .75 ff cc/.33 oats/.25 blue berries
Meal 3: whey shake
Meal 4: 6 whites/.33 oats
PWO: .5 oats/1 scoop whey/.25 blue berries
Meal 5: 3.5oz. chicken/1.5 tbsp. Pb/gonna try the veggie thing again (spinach, peppers)

cals~1400
carbs~113
pro~156
fat~29

I was so freakin sore today, my butt is killing me! in fact tonights workout was tough due to it...

Cardio: 40 minutes - Stairmaster (80-88% MHR)
5 min. bike (cooldown)

Abs: 5 sets of 5 Janda Sit-ups
3 sets 5 phase situps ss with obliques (16 total)
1 set of roman chairs 15 reps

Tomorrow is back and Cardio of HELL...lookin forward to it. I just hope my butt isn't so sore tomorrow, those damn Split Squats and Pause Squats and just plain SQUATS got to me LOL

Emma-Leigh

02-03-2005, 12:57 AM

Ok - Emma I'd really like your opinion on my diet today...if it looks good I may stick with this for the rest of the week.

Meal 1: .5 oats/6 whites/1 tbsp. PB
Meal 2: .75 ff cc/.33 oats/.25 blue berries
Meal 3: whey shake
Meal 4: 6 whites/.33 oats
PWO: .5 oats/1 scoop whey/.25 blue berries
Meal 5: 3.5oz. chicken/1.5 tbsp. Pb/gonna try the veggie thing again (spinach, peppers)

cals~1400
carbs~113
pro~156
fat~29
This looks ok - A good balance...

I would add something to that whey shake in the middle of the day. Maybe cut breaky down to 0.5 tbsp PB and dinner down to 1 tbs PB and add 1 Tbs PB to that.

You could also increase carbs and fats slightly anyway - another 5g fats and 20g carbs if you were feeling particularly starved.

eg:
Keep your 1.5tbs in your last meal and add 0.5 tbs to meal 3.
Add 0.25 to 0.33 cups of oats somewhere...

I was so freakin sore today, my butt is killing me! in fact tonights workout was tough due to it...
Great. This is how you are MEANT to feel! (*evil laugh*)

Butt pain is GOOD pain - I want it to hurt when you sit down!

:D

Tomorrow is back and Cardio of HELL...lookin forward to it. I just hope my butt isn't so sore tomorrow, those damn Split Squats and Pause Squats and just plain SQUATS got to me LOL

Have fun! That is the key - FUN!!!

And really work on engaging those back muscles. Squeeze through your back, keep your shoulders down and back and make sure you are transfering the force into your lats, traps and rhomboids ok!?

Talk to you tomorrow... I am glad you are doing better today.

Jennifer-Lynn

02-03-2005, 03:16 AM

Thanks Emma! I am feeling much better, its like I did a 180 degree turn...I'm telling you if I can master my cycle I'm golden LOL along with the IBS of course (which makes it doubley hard)

Any ways, thanks for the diet tweaks...I like this meal plan, it makes me happy and I look forward to each meal - sounds funny huh?

And yep it hurts to sit down!

I will really focus on back tonight! Again thanks for supporting me through my breakdown!!! AGAIN.

EDIT: PS (Emma) I forgot to tell you that I did all those Burpees - remember the last time I did them I could hardly do 10 in a row!

Jennifer-Lynn

02-03-2005, 05:16 PM

I am definitely feeling this week's workouts! Butt/legs still somewhat sore, a little out of it at the moment as well.

Meal 1: 6 whites/1tbsp. PB/.5 oats
Meal 2: .75 ff cc/.25 blueberries/.33 oats
Meal 3: 8grms Almonds/whey shake/.33 oats
Meal 4: .33 oats/6 whites
PWO: 1 scoop whey/.5 oats/.25 blueberries
Meal 5: 3.5oz. chicken/1tbsp. PB maybe some spinach...

cals~1467
carbs~126
pro~158
fat~30

Workout: Back & Cardio of Hell

warmup - 5 min. bike
T-Bar Rows:
2 warmup sets: #25-10, #30-10
#35-8
#40-8
#50-8 (got a little to anxious here was heavier then I thought)
#52.5-6 (to failure)

Seated Row (reg. grip)
#70-12
#80-9
#80-8

St. Arm Pulldowns:
#25-12 (too light)
#35-12
#40-10 (to failure)

Deadlifts:
#95-15
#95-15

Biceps SS DB Hammer curls
#30+bar-8, 8, 8
#12-15,15,15

Took ~35 minutes

CARDIO: This was really tough, really freakin tough, I mean it!

Running:
4 min. warmup jog
4 x 3' Hard Intervals (3 min. on/3 min. off)
5 min. cooldown walking

My HR was around 88-90% MHR during the 3 minutes.

Feeling kinda tired and a little zoned today....don't know, I'm sure its the kick ass workouts!

Good night!

Emma-Leigh

02-03-2005, 11:14 PM

Meal 1: 6 whites/1tbsp. PB/.5 oats
Meal 2: .75 ff cc/.25 blueberries/.33 oats
Meal 3: 8grms Almonds/whey shake/.33 oats
Meal 4: .33 oats/6 whites
PWO: 1 scoop whey/.5 oats/.25 blueberries
Meal 5: 3.5oz. chicken/1tbsp. PB maybe some spinach...

cals~1467
carbs~126
pro~158
fat~30
This looks good. :) Are you going to stick with that for the week?

Workout: Back & Cardio of Hell

warmup - 5 min. bike
T-Bar Rows:
2 warmup sets: #25-10, #30-10
#35-8
#40-8
#50-8 (got a little to anxious here was heavier then I thought)
#52.5-6 (to failure)

Seated Row (reg. grip)
#70-12
#80-9
#80-8

St. Arm Pulldowns:
#25-12 (too light)
#35-12
#40-10 (to failure)

Deadlifts:
#95-15
#95-15

Biceps SS DB Hammer curls
#30+bar-8, 8, 8
#12-15,15,15

Took ~35 minutes
Good workout. Nice work on the t-bars!! :D

CARDIO: This was really tough, really freakin tough, I mean it!

Running:
4 min. warmup jog
4 x 3' Hard Intervals (3 min. on/3 min. off)
5 min. cooldown walking

My HR was around 88-90% MHR during the 3 minutes.
Woo hoo!! I am glad you made it!!! Those 3 minute intensity sets are HARD!

Hmmmm... But wasn't it meant to be on the stairmaster???

Anyway... I hope you feel less tired tomorrow - if you need a days rest just take it! You don't want to kill yourself!!

Talk to you soon!

Jennifer-Lynn

02-04-2005, 12:28 AM

Yeah your right Emma, I think I gravitated toward the treadmill because the day before I did some hard work on the Stairmaster...okay next time I'll get that right.

I think I will stick with this meal plan a few more days, is that ok? I may UP my carbs for tomorrow "a little". I'm thinking of increasing my Oats in Meal #1 to .75 oats and increasing my fruit in my PWO shake to .5 c of blue berries...
What do you think? This would bring my ratios to the following:

cals~1600
carb~147
pro~162
fat~33

The only reason is because I felt quite tired last night, and right now I can't sleep (its like 3 AM here) and I feel kinda hungry....Is this a safe plan for tomorrow?

Otherwise actually feeling somewhat tighter this early morning.

Emma-Leigh

02-04-2005, 12:37 AM

Yeah your right Emma, I think I gravitated toward the treadmill because the day before I did some hard work on the Stairmaster...okay next time I'll get that right.
N'ah, no big deal... ;)

I think I will stick with this meal plan a few more days, is that ok? I may UP my carbs for tomorrow "a little". I'm thinking of increasing my Oats in Meal #1 to .75 oats and increasing my fruit in my PWO shake to .5 c of blue berries...
What do you think? This would bring my ratios to the following:

cals~1600
carb~147
pro~162
fat~33
That looks great. Perfectly acceptable, esp after your few days of lower cals and carbs.

The only reason is because I felt quite tired last night, and right now I can't sleep (its like 3 AM here) and I feel kinda hungry....Is this a safe plan for tomorrow?
I think that if your body is telling you to eat a little more tomorrow then eat a little more tomorrow!

:( I hope you are not going to get too tired with not sleeping... Just be careful ok. Mucho tiredness usually = sugar cravings!

Otherwise actually feeling somewhat tighter this early morning.Woo hoo! Good to see. That is probably a combination of a decrease in cycle bloat and any remaining water from your food-holiday last week! ;)

Anyway - speaking of food I'm off to start some dinner... Have fun today!

Jennifer-Lynn

02-04-2005, 12:46 AM

Thanks! - I am going back to bed right now!

Ms. Lucy

02-04-2005, 04:52 AM

Keep up the great work Jen! I hope you can sleep in some tomorrow!

Sistersteel

02-04-2005, 05:10 AM

Hey Jennifer-Lynn

I have just started reading your journal, it may take me a few days, but there is tons are great info!!!

P.S if you have energy do a few jump squats after the drop set, and your leg will feel like burning, rubber. I like it when my legs start quivering after a hard workout,lol.

SS

Jennifer-Lynn

02-04-2005, 03:32 PM

I've done the jump squats before...yep really freakin tough! Don't forget I'm training with Emma and she's tough :)

Emma, you were sooooooooooooooooooooo RIGHT! this little bit of extra cardio is kickin my butt all over town....tonight I was tired, but still got through my 45 min. of cardio...hard to believe that only an extra 1-1.5 hrs. of cardio would have this impact on me...

Here was the day: (1/2 day at work! so out at Noon)

Meal 1: .75 oats/6 whites/1tbsp. PB
Meal 2: .33 oats/.75 ff cc/.25 blueberries
Meal 3: 1 scoop whey/.25 oats/8grms. Almonds
(2 hrs. later WORKOUT)
PWO: .5 oats/1 scoop whey/.25 blueberries
Meal 4: .33 oats/6 whites
Meal 5: 3.5oz. chicken/1 tbsp. PB/spinach & onions

cal~1542
carb~140
pro~161
fat~31.5

WORKOUT: Push & Cardio

warmup on bike 5 min.
Incline DB Press:
light warmup set: #20-12
a little heavier warmup: #25-10
Working Sets:
#35-6 (to failure)
#35-7 (to failure)
#35-6 (to failure)
#30-9 (to failure)
#25-12 (to failure)

Front BB Raise:
#20-10
#30-8
#40-6 (to failure)

Cable Flyes: (4 drop sets)
#50-8 to #40-10
#50-8 to #40-7
#50-8 to #40-6
#50-8 to #40-5 TO #30-10 (Killers)

Superset:
DB Lateral raises: #8-12, #10-12
DB Rear delt flyes: #10-12, #12-12

Narrow pushups: 6, 6

Overhead Rope Tri-Extension: #50-10, #60-10

45 minutes (much longer then most routines)

Cardio: 45 minutes on Stairmaster @ ~80% MHR (exhausted).

Okay here's something that's been bothering me for a while how do you all copy someone's post into your new post? Also how do you bold words etc??? AND how do you add more then one Icon in a post?

Thanks! Tomorrow is Core/Cleans and some PT work (cardio too 45 min.) I am SO looking forward to resting Sunday.

Emma any thoughts on nutrition for the weekend?

Jennifer-Lynn

02-04-2005, 03:46 PM

Regarding tomorrow's Clean workout:

It says 10 sets of 3 HEAVY - based on what I've done so far what weight do you think?

Then for the 3 sets of 10 LIGHT again what do you think?

Emma-Leigh

02-05-2005, 01:56 AM

Emma, you were sooooooooooooooooooooo RIGHT! this little bit of extra cardio is kickin my butt all over town....tonight I was tired, but still got through my 45 min. of cardio...hard to believe that only an extra 1-1.5 hrs. of cardio would have this impact on me...
Yeah - it does that! If you think abou it. With those 1.5 hrs of HARD cardio you are going to be burning another, say, 800 cals. Add in the 'afterburn' effect (if it is higher in intensity) and that is even more calories on top of that. So you are going to be burning a lot of energy.

Add in the hormonal responses to this cardio and you add in stress, hunger and all those things that can make you feel drained and icky!

And you wondered why I keep wanting to decrease your cardio! ;)

Meal 1: .75 oats/6 whites/1tbsp. PB
Meal 2: .33 oats/.75 ff cc/.25 blueberries
Meal 3: 1 scoop whey/.25 oats/8grms. Almonds
(2 hrs. later WORKOUT)
PWO: .5 oats/1 scoop whey/.25 blueberries
Meal 4: .33 oats/6 whites
Meal 5: 3.5oz. chicken/1 tbsp. PB/spinach & onions

cal~1542
carb~140
pro~161
fat~31.5
Looks good! Good to see the almonds in your pre-workout meal.. It would have delayed digestion to help supply your body with that energy at the time for your workout. But maybe the next time you have to wait more than 1.5 hrs at the longest a meat or CC meal would be a better pre-workout protein.

Nice ratio's - ~1g/pound of carbs, 1.2g/pound protein and ~0.25g/pound fat.

How is the spinach going? And any chance you have looked into a multiV?

WORKOUT: Push & Cardio
warmup on bike 5 min.
Incline DB Press:
light warmup set: #20-12
a little heavier warmup: #25-10
Working Sets:
#35-6 (to failure)
#35-7 (to failure)
#35-6 (to failure)
#30-9 (to failure)
#25-12 (to failure)
?? Why did you drop the weight on your 4th set?

Front BB Raise:
#20-10
#30-8
#40-6 (to failure)
Looks good. How did these feel on your shoulder?

Cable Flyes: (4 drop sets)
#50-8 to #40-10
#50-8 to #40-7
#50-8 to #40-6
#50-8 to #40-5 TO #30-10 (Killers)
Burning yet? ;)

Superset:
DB Lateral raises: #8-12, #10-12
DB Rear delt flyes: #10-12, #12-12

Narrow pushups: 6, 6

Overhead Rope Tri-Extension: #50-10, #60-10
Looks good.

45 minutes (much longer then most routines)
Yeah - I wanted to give you a good burn workout... :) I hope it worked!

Okay here's something that's been bothering me for a while how do you all copy someone's post into your new post? Also how do you bold words etc??? AND how do you add more then one Icon in a post?

Ok - To use other peoples words in your post, instead of hitting reply hit the 'quote' button.

This will put up a reply page, but the persons post will be in the box where you type - but will be bracketed with [ quote ] [/ quote] (of course you have to take the spaces out - I had to leave them in so you could see it ;) ).

So you can go through their posts and seperate it into seperate quotes like I do by putting those quote brackets around specific sentences.

Bold is the same principle - but you type [ b] [/ b] (no spaces) around what you want highlighted... eg:

[ b] This is bold [/ b] = This is bold
You can do italics [i ] [/ i], underline [u ] [/ u], color [color = red ] [/ color], change size [size = 1 ] [/ size] and put in URL links [url = enter url here]Type words you want to be highlighted here[/ url].

Icons - well, you can add them by typing:
: )
; )
: p
: rolleyes :

etc... All make faces.

Thanks! Tomorrow is Core/Cleans and some PT work (cardio too 45 min.) I am SO looking forward to resting Sunday.
GOOD!!! I hope you REST!

Emma any thoughts on nutrition for the weekend?
Saturday/cleans - don't be afraid to keep it up around 1600 if you are hungry.
Sunday - stick to 1300-1500.

:)

Emma-Leigh

02-05-2005, 02:02 AM

Regarding tomorrow's Clean workout:

It says 10 sets of 3 HEAVY - based on what I've done so far what weight do you think?
Ok - you were using 60# for 15 reps right? And that wasn't to failure?

So, that means that 60# is, at the most, 70% your 1 rep max (it is probably more than this because you were not going to failure, but we should err on the side of caution and call it this to start with).

Therefore you should (theoretically) be able to do 85# for 1 rep. And you want to do 3 reps which is ~ 95% this. So I would attempt 80#. See how that goes.

If you want, start with 75# - if it is too light (which it most probably will be), add weight.

Don't add too much - I would prefere it to be too light than dangerously heavy.

Then for the 3 sets of 10 LIGHT again what do you think?
Same thing - your 10 rep is ~ 80% your 1 RM load (but I want these pretty light) so I would go somewhere between 65 and 70#. These are not ment to be to failure anyway.

Jennifer-Lynn

02-05-2005, 04:48 AM

You are so right! One more week of this cardio intensity.

I know not the best with the Almonds but I was a little off yesterday with an appointment and a 1/2 day of work I wasn't planning on working out when I did, but not a huge deal.

Spinach is okay!, I know still looking for Multivitamin (just not sure of which one to buy)

Regarding the 4th set: Oops! I thought.....well you know sometimes I read it wrong...

BB Raises: were "ok" on the shoulder...

thanks!

Hibiscus09

02-05-2005, 06:30 AM

Nice workout, Jennifer-Lynn!! You're doing fantastic! Sunday is my rest day also, and I swear this Sunday I'm going to hang out in my jammies all day after church and just watch the SuperBowl and do absolutely nothing that would be considered a chore! :D

Jennifer-Lynn

02-05-2005, 09:19 AM

Right there with you Hib!

I thought I would post my workout now since its fresh in my mind and I also wanted to make a few comments...I don't normally critique myself too much in my journal, but today is going to be different.

I actually enjoyed watching my body in the mirror today while doing my Clean workout. My shoulders, upper chest & arms are looking leaner have more separation, and they are definitely more defined then a week ago - its great! What's awesome is (on Emma's program) I'm not getting "skinny" but I see myself slowly gaining muscle but slimming down some (slight changes every few weeks) The more I thought about it this is definitely the way I want to lose BF, I want the muscle to build...Also, now don't laugh but is it possible to like lose your boobies in one night? LOL I'm serious this morning when I looked in the mirror they look smaller to me!

Okay workout:
warmup - 5 min. on bike
PT work: 3 sets of internal/external
Cleans:
1 light set - #40-10
10 sets of 3: #60-3 then for the rest #70-3 (Emma I tried heavier but didn't have it in me today, I think I'm just tired - but I worked it today)
3 sets of 10 (light): #50-10, 10, 10

Core:
Combo #1: increased to 1' - yeah
Combo #2: increased to 45 sec - yeah
Combo #3: Kept the left arm, right foot at 15 sec (just starting to get the strength for it)
Combo #4: 45 sec. hover

CARDIO:
Running: 25 min. @ 82-85% MHR
Stairmaster: 15 min. @80% MHR
Bike: 5 min. cooldown @ 65% MHR

Emma this was all I had today for maximal intensity! I feel good about the workout though....

Also I've been thinking - I really think the extra cardio is working, however I do believe we could back it down slightly but not to where it was in the beginning? What do you think?

I am bushed! Chris said to me today, so do you want to ride tomorrow (Sunday = DAY OFF) I looked at him like he was nuts! No Way - I'm hanging in my jammies all day, moving from the couch to the bed to the kitchen LOL

I'll post my meals later, I'm going to shoot for ~1600 cals today!

MEALS:
Meal 1: 6 whites/1tbsp. PB/.5 oats
PWO: 1 scoop whey/.5 blueberries/.5 oats
Meal 2: 6 whites/1tbsp. PB/.33 oats
Meal 3: 1 scoop whey/.33 oats
Meal 4: 6 whites/.33 oats
Meal 5: 3oz chicken/1 tbsp. pb/ veggies

cals~1551
carb~128.5
pro~161
fat~35.2

StlBarbie

02-05-2005, 11:24 AM

Sounds like a jammie party to me! :D It sounds so... good just to move from the couch to the kitchen and back! Count me in on that one!

You are doing awesome Jen! Glad you had such a powerful week!!!

Emma-Leigh

02-05-2005, 11:07 PM

You are so right! One more week of this cardio intensity.
I'm glad you are slowly coming around!! And it has only taken me 10 weeks!!! :D

I know not the best with the Almonds but I was a little off yesterday with an appointment and a 1/2 day of work I wasn't planning on working out when I did, but not a huge deal.
You silly duff - I said the almonds were good!! :D They helped slow the digestion of this meal so you had some fuel for your workout...

Don't worry about the exact timing - geezz!! Your body is a little more flexible than that! ;)

Spinach is okay!, I know still looking for Multivitamin (just not sure of which one to buy)
Good to hear about the spinach... At least you are getting some iron and Vit A. But please try to get yourself a multi (If I could convince you of some calcium I would too - these are the two things I believe everyone should take).

Regarding the 4th set: Oops! I thought.....well you know sometimes I read it wrong... Not to worry - it was a great workout anyway!

BB Raises: were "ok" on the shoulder...
Ok - so does that mean there was no pain?? Or does that mean you could 'feel' it starting to tweak your shoulder?

Emma-Leigh

02-05-2005, 11:16 PM

I actually enjoyed watching my body in the mirror today while doing my Clean workout. My shoulders, upper chest & arms are looking leaner have more separation, and they are definitely more defined then a week ago - its great!
:D

Truly.... :D

Did I mention.... :D

**jig**

What's awesome is (on Emma's program) I'm not getting "skinny" but I see myself slowly gaining muscle but slimming down some (slight changes every few weeks) The more I thought about it this is definitely the way I want to lose BF, I want the muscle to build...
Yeah - this is the great thing about doing it slowly. You DO IT slowly and you get LASTING RESULTS because you change your body composition and you don't ruin your metabolism in the process!

Also, now don't laugh but is it possible to like lose your boobies in one night? LOL I'm serious this morning when I looked in the mirror they look smaller to me!
Yay for no boobies!! Your cycle can make your boobies a little larger - so as you are coming off this, and in combination with your great eating over the last week (and your more positive mental attitude ;) ) you probably have made some progress!

LOL - I swear this is another sign of our strange lives... We actually ENJOY having no boobies and see it as a sign of progress!

Okay workout:
warmup - 5 min. on bike
PT work: 3 sets of internal/external
Cleans:
1 light set - #40-10
10 sets of 3: #60-3 then for the rest #70-3 (Emma I tried heavier but didn't have it in me today, I think I'm just tired - but I worked it today)
3 sets of 10 (light): #50-10, 10, 10

Core:
Combo #1: increased to 1' - yeah
Combo #2: increased to 45 sec - yeah
Combo #3: Kept the left arm, right foot at 15 sec (just starting to get the strength for it)
Combo #4: 45 sec. hover

CARDIO:
Running: 25 min. @ 82-85% MHR
Stairmaster: 15 min. @80% MHR
Bike: 5 min. cooldown @ 65% MHR
Intense session... Very impressive you made it through!

Not an issue with the weights with your cleans. Still impressive numbers.

And woo hoo!! Look at that core workout!!! How were your abbies after that??

Emma this was all I had today for maximal intensity! I feel good about the workout though....
I don't think you should feel anything BUT good about your efforts!! (well, feeling good and feeling exhaustion would be good!).

Also I've been thinking - I really think the extra cardio is working, however I do believe we could back it down slightly but not to where it was in the beginning? What do you think?
Grumble.... You and your damn cardio!!! :D

Can we can discuss this after you have seen the next block? See what you think and we can go from there ok.

I'm hanging in my jammies all day, moving from the couch to the bed to the kitchen LOL
Good plan!! You NEED the rest!

MEALS:
Meal 1: 6 whites/1tbsp. PB/.5 oats
PWO: 1 scoop whey/.5 blueberries/.5 oats
Meal 2: 6 whites/1tbsp. PB/.33 oats
Meal 3: 1 scoop whey/.33 oats
Meal 4: 6 whites/.33 oats
Meal 5: 3oz chicken/1 tbsp. pb/ veggies

cals~1551
carb~128.5
pro~161
fat~35.2
Great (as always!).

Enjoy your rest day!

Jennifer-Lynn

02-06-2005, 03:23 PM

Day off!

Emma: Romanian deadlifts....I am confused when you say alternating DB one legged variety??? what does that mean - Thanks!

Emma-Leigh

02-07-2005, 12:48 AM

Day off!

Emma: Romanian deadlifts....I am confused when you say alternating DB one legged variety??? what does that mean - Thanks!
Hey Jenny,

I hope your day off was a good one!!

Ok - romainian DLs are usually done like this:
http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=182
or:
http://www.bodybuilding.com/fun/exercises.php?Name=Romanian+Deadlift

But I want you to do them single legged and using DBs, like this:
http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=172

(but two DBs, not just one like on this video).

I also want you to alternate from one leg to the other. So do one rep on left, then one on your right, then your left, then your right... etc etc.

:)

Talk to you tomorrow!! Enjoy your workout too!

Ms. Lucy

02-07-2005, 05:01 AM

Girl you're doing awesome!!

I saw your jump squat--I love those. They're hell--but I love um!

Isn't it great when you start to love looking at yourself when excercise!

Keep up the good work!

Jennifer-Lynn

02-07-2005, 09:56 AM

Thanks Sam...

actually yesterday I had a treat meal (Football game)...oh well, I'm fine with it actually because I do feel I am making gains and I'm trying to stay positive with it all....Like Emma said in one of my earlier posts I'm not dieting for Comp so why be SO strict when its not necessary right now. I do however want to keep on plan for the week with workouts/meals but I am thinking one day on the weekend (unless I am trying to push through a plateau) of having a high carb day instead of junk food...so maybe like 250 grms. carbs, low fat, mod protein...something like that.

Just thinkin.

I am going to do my measurements again after this week (maybe Sunday AM) That will be the end of my current 4 week program. If I didn't make any gains then I will have to be a little stricter in my diet I guess (regarding treats)...but we'll see.

I'll post my workout/meals tonight.

Ms. Lucy

02-07-2005, 11:42 AM

Yeah--I have to agree with Emma. You know as much as I admire fitness competitors and their figure, I can't believe how difficult it must be. I mean, I'd love to compete ONCE MAYBE for the experience--but there's so much up and down with the weight I think it would drive me nuts. Plus, I'm really a steak and potatoes girl at heart. WHile I know I can't eat that at all NOW, I'd like to belive once I get to a place where I'm real comfortabel (getting close!!) I can still enjoy 2-3 meals a week that aren't so planned. Especially working so hard and eating right 90% of the time. I mean, I spent MONETH maintaining my weight--and it was weekend splurges that killed me (every weekend). So I've got to think I can eat more stuff (I'm talking occassional steak, some fried tofu--a beer or 2--lol).

Just a thought. I love working out--love my veggies, but occassionally I'm going to want to go to a function and NOT snack on a celery stick--lol.

So yeah, about that super bowl snack--I hope you enjoyed it! ANd yes, we're allowed to have fun sometimes too! (like doing jump squats!)

Emma-Leigh

02-08-2005, 12:37 AM

Hey Jenny,

Just checking in to see how you are! I hope your day was lots of fun!

Talk to you tomorrow. :)

Jennifer-Lynn

02-08-2005, 07:01 AM

I am closing this out and starting a new journal today...I need to start fresh.

Emma-Leigh

02-08-2005, 01:26 PM

I am closing this out and starting a new journal today...I need to start fresh.
I knew this was coming - that is why I posted last night - wanted to let you know I was still watching.

Do you really want to start a new journal? I don't think you should - this is a journey and you need to recognise the UPS and DOWNS. Running away and trying to 'hide' the past might not be the best idea.

Anyway - if you really do want to start again, do it... But I think you would be better off with sticking to this one.

Jennifer-Lynn

02-08-2005, 05:17 PM

Oh, you are so tough! :)

Okay, I've decided to approach this a little differently...this is so important to me and I just need to create new habits and get rid of the old pathetic ones!

Here we go:

Meal 1: .33 oats/6 whites/1tbsp. PB
Meal 2: .33 oats/6 whites/1tbsp. PB
Meal 3: 1 scoop whey
Meal 4: 6 whites/.33 oats
PWO: .5 oats/scoop whey
Meal 5: 3oz. chicken/1tbsp. PB

cals~1331
carbs~91.5
pro~154.5
fat~31.5

I'm not sure how to go about with the rest of the week with cals/carbs....I'm thinking between 1250-1500 MAX till Sunday and then I'll see how I feel.????

Workout: Legs & Cardio

warmup - 5min. treadmill
Hack Squats:
2 light warmups: (I had to use the dumb machine I hate this thing) j
Bar# - 10
20# - 10
Okay got to use the other machine I like
1st set: #70-10
2nd set: #90-12
3rd set: #90-15 screaming(legs) and sweating
4th set: #90-20!

Leg Press:
1st normal foot position: #180-12
2nd wide position: #180-12
3rd narrow position: #180-12
4th normal position: #180-15

Leg Curls:
1st set: #110-6
2nd set: #110-8
3rd set: #110-10
strip set: #110-10, #90-9, #70-10, #50-not sure just went to failure

Romanian deadlifts: 2 sets 30 total (15 each leg) #15lb DBs
These were cool! balance is key..my lower back was screaming at the end of these.

Seated Calf raise: #45-12, 10, 8, 6
Standing calf raise: #60-15, #70-15

CARDIO:
Stairmaster
25 min @ 80% MHR
5 min. cooldown on bike

That's it, I am feeling very humbled at the moment...I just need to keep my head down and plug along following the meals/routine....

Emma-Leigh

02-09-2005, 02:36 AM

Oh, you are so tough! :)
Sometimes you have to be cruel to be kind! ;)

Okay, I've decided to approach this a little differently...this is so important to me and I just need to create new habits and get rid of the old pathetic ones!
Yup - that is all it is - creating NEW habits!! :)

Here we go:

Meal 1: .33 oats/6 whites/1tbsp. PB
Meal 2: .33 oats/6 whites/1tbsp. PB
Meal 3: 1 scoop whey
Meal 4: 6 whites/.33 oats
PWO: .5 oats/scoop whey
Meal 5: 3oz. chicken/1tbsp. PB

cals~1331
carbs~91.5
pro~154.5
fat~31.5

I'm not sure how to go about with the rest of the week with cals/carbs....I'm thinking between 1250-1500 MAX till Sunday and then I'll see how I feel.????
Diet looks good. Consider increasing this after a few days to ~1500 cals, with 1g/pound carbs (135g), 1.2g/pound protein (160g) and 0.3g/fat per lean pound (30-35g).

Also - if you can, get some fruit in there as well. This will help keep your liver (and your brain) fed (and will help decrease sugar cravings). One or two servings such as an apple or pear, a banana post-workout or some berries will be great..

Workout: Legs & Cardio

warmup - 5min. treadmill
Hack Squats:
2 light warmups: (I had to use the dumb machine I hate this thing) j
Bar# - 10
20# - 10
Okay got to use the other machine I like
1st set: #70-10
2nd set: #90-12
3rd set: #90-15 screaming(legs) and sweating
4th set: #90-20!

Leg Press:
1st normal foot position: #180-12
2nd wide position: #180-12
3rd narrow position: #180-12
4th normal position: #180-15

Leg Curls:
1st set: #110-6
2nd set: #110-8
3rd set: #110-10
strip set: #110-10, #90-9, #70-10, #50-not sure just went to failure

Romanian deadlifts: 2 sets 30 total (15 each leg) #15lb DBs
These were cool! balance is key..my lower back was screaming at the end of these.

Seated Calf raise: #45-12, 10, 8, 6
Standing calf raise: #60-15, #70-15
Great looking workout with some nice looking weights too! 110 on the leg curl! WOW! :)

How are your leggies today?

CARDIO:
Stairmaster
25 min @ 80% MHR
5 min. cooldown on bike
Hmmm.... Not sure about this... Don't rack up the cardio to crazy girl levels!! What is done is done and there is no use punishing yourself for it now. Just be sensible and get BACK into control!! Allowing your paranoia about 'fat' to cause you to run yourself into the ground again is NOT you being in control and it will just lead into another cycle of eating!!

That's it, I am feeling very humbled at the moment...I just need to keep my head down and plug along following the meals/routine....

Head UP - not down!! You need to see where you are going and be PROUD of what you are doing.... Putting your head down will only cause you to continue to run into walls...

;)

Jennifer-Lynn

02-09-2005, 03:27 AM

Diet looks good. Consider increasing this after a few days to ~1500 cals, with 1g/pound carbs (135g), 1.2g/pound protein (160g) and 0.3g/fat per lean pound (30-35g).

Ok, will do.

Great looking workout with some nice looking weights too! 110 on the leg curl! WOW! :) How are your leggies today?

Thank you, I felt like hurling a few times! Legs aren't sore as of YET, but by this afternoon I know they'll be achin.

hmmm.... Not sure about this... Don't rack up the cardio to crazy girl levels!! What is done is done and there is no use punishing yourself for it now. Just be sensible and get BACK into control!! Allowing your paranoia about 'fat' to cause you to run yourself into the ground again is NOT you being in control and it will just lead into another cycle of eating!!

I hear ya, just tryin to make up lost cardio...I know BAD! but I'm stickin to the plan the rest of the week....Abs & 60 min. cardio tonight.

Head UP - not down!! You need to see where you are going and be PROUD of what you are doing.... Putting your head down will only cause you to continue to run into walls...

Even when I'm feelin down you still make me laugh!

thanks Emma.

Ms. Lucy

02-09-2005, 04:26 AM

Great to see you moving forward Jen!

Jennifer-Lynn

02-09-2005, 05:24 AM

Thanks Sam, I'm getting into a better place. Things are starting to become a little clearer to me now...

Emma: Are you ignoring my emails? LOL

Emma-Leigh

02-09-2005, 10:31 AM

Emma: Are you ignoring my emails? LOL
Bugger - you didn't get it??

Arggg... Not again! I sent one. Luckily I also saved it (it was a longy) so I will re-send.

ps: Yay - Good to see you finally mastered the quote function!! :D

Jennifer-Lynn

02-09-2005, 10:36 AM

Bugger - you didn't get it??

Arggg... Not again! I sent one. Luckily I also saved it (it was a longy) so I will re-send.

ps: Yay - Good to see you finally mastered the quote function!! :D

No I didn't, resend please...I sent you one this morning so you should have the email address.

Emma-Leigh

02-09-2005, 10:43 AM

No I didn't, resend please...I sent you one this morning so you should have the email address.
Done. I got your e-mail too - so I just hit reply (as I have been doing!!). I sent it as the e-mail and as an attachment as well.... Please say if it doesn't turn up.

Jennifer-Lynn

02-09-2005, 11:07 AM

Done. I got your e-mail too - so I just hit reply (as I have been doing!!). I sent it as the e-mail and as an attachment as well.... Please say if it doesn't turn up.

hmmmmmmmmmmm...what does the subject line say...it may have gotten blocked or the attachment name (we have all those blockers here at work) worse case is to send it to me home address which I'll email you now.

Jennifer-Lynn

02-09-2005, 05:09 PM

Meal 1: 6 whites/1tbsp. PB/.5 oats
Meal 2: .75 ff cc/.33 oats/.25 blue berries
Meal 3: scoop whey/8grms. almonds
Meal 4: 6 whites/.33 oats
PWO: .5 oats/1 scoop whey/.25 blue berries
Meal 5: 3oz. chicken/spinach/1.5 tbsp. PB

cals~1432
carb~114
pro~152.2
fat~32.8

Workout:

60 minutes of light cardio (HR 70-75% MHR)
5 min. bike
40 min. stairmaster
15 min. elliptical

ABS:
Janda situps: 10 sets 3
5 phase situps ss oblique crunches: 3 sets
Super slow situps: 3 sets

Emma-Leigh

02-10-2005, 02:58 AM

Diet and workouts look great Jenny! :)

Have a good day today ok!

Jennifer-Lynn

02-10-2005, 03:07 AM

Diet and workouts look great Jenny! :)

Have a good day today ok!

Planning on it! :) Still going back and forth on whether to do cardio tonight or tomorrow night...What do you think.

so far this week:

Monday AM: 51 min. light cardio (bike)
Tuesday: PM: After legs 30 min. @80% MHR
Wed: PM: 60 min. light cardio (70-75%)

Th: Back
Fri: Push

Which day do you think is best? Also, should I do 30 min. (w/20 of it at 80-90%) or should I do the 45 min. routine of 15 min. fartlek, 15 min. intervals - changing up machines)??

Thanks!

Emma-Leigh

02-10-2005, 03:12 AM

Planning on it! :) Still going back and forth on whether to do cardio tonight or tomorrow night...What do you think.

so far this week:

Monday AM: 51 min. light cardio (bike)
Tuesday: PM: After legs 30 min. @80% MHR
Wed: PM: 60 min. light cardio (70-75%)

Th: Back
Fri: Push

Which day do you think is best? Also, should I do 30 min. (w/20 of it at 80-90%) or should I do the 45 min. routine of 15 min. fartlek, 15 min. intervals - changing up machines)??

Thanks!
Do it tomorrow night. Three days of cardio in a row is more than enough. You need a break.

Tomorrow see how things go - but your push routine should be tough so think about how long you want to spend afterwards sweating on machines.

If 45 mins seems too much (which it probably will) then just do the 30 minutes (20 mins of this at 90%). Or, you could combine them both - and do fartlek for those 20 minutes getting your HR up to 85-90% max.

Talk to you tomorrow, I am off to bed (tired)....

Ivey_Itch

02-10-2005, 05:52 AM

Hey Jen! Your doing cardio after legs? Oh man..I don't think I could ever mangage that! :) I thought you were supposed to let the legs recover, and skip cardio those days? I'm just curious about this? Otherwise, Keep up the hard work! Your energy must be booming! :)

StlBarbie

02-10-2005, 06:00 AM

Jen, you are a tough one - cardio after leg day!
There ain't no stoppin' you now!
Hey, you are doing great - keep up the good work!

Jennifer-Lynn

02-10-2005, 10:12 AM

Kim & Barb, I really shouldn't have done the cardio after legs! Kim you are correct about what you said but I was being mental because I've let myself fall off the wagon these last two weeks so I was trying to "make up" cardio - I know better...But I'm feeling better each day and this time I am determined not to mess up so huge again. I am learning more and more about myself each day (what makes me tick what doesn't, foods to stay away from stuff like that)

I've recommitted to the next 8 weeks to try and STICK to it completely. I've been a little ashamed of my behavior and have gotten quiet on the boards some...just trying to keep my head in the game. I don't know why this is so tough at times. I know I can do this and obtain my goals. Any ways, just gonna keep plugging away at it - one day at a time, sometimes one minute at a time (Barb I think you said that once)...

Jennifer-Lynn

02-10-2005, 05:00 PM

Not a bad day, just freakin tired of having IBS everyday of my life...any ways,

Workout was good - I pushed myself harder on the deadlifts tonight. My callouses are getting kinda big now, its funny!

Meal 1: 6 whites/.5 oats/1tbsp. PB
Meal 2: .75 ff cc/.5 blue berries/.33 oats
Meal 3: .25 oats/scoop whey
Meal 4: 6 whites/.33 oats
PWO: scoop whey/.25 blue berries/.5 oats
Meal 5: 7 whites/1.5tbsp. PB/ some sort of veg

cals~1492
carbs~134
pro~157.5
fat~30

Workout: BACK

warmup - 5 min. bike
Deadlifts:
warmup: #95-10
1st set: #125-5
2nd set: #135-5
3rd Set: #145-5
4th set: #145-5
5th set: #145-5

BB Row (overhand grip)
#65-10
#80-8 (to failure)
#80-8 (to failure)

Superset:
st. arm pull downs
#40-12,10
Cable rows (underhand)
#70-15,15

Biceps: alt. DB screw curls:
#20-10, 10, 9

21s
#40, #40

5 min. cooldown on bike

Tomorrow is push and some cardio

I'm starting to relax and calm down more. Just goin with the flow. I keep trying to envision myself lean and mean! It's there I know it is...

Emma-Leigh

02-11-2005, 02:59 AM

Hey Jenny,

Just quickly replying before I head to bed (LONNNGGG day and it is now 10pm)..

Not a bad day, just freakin tired of having IBS everyday of my life...any ways,
:( Hope you are not too icky feeling today.

Meal 1: 6 whites/.5 oats/1tbsp. PB
Meal 2: .75 ff cc/.5 blue berries/.33 oats
Meal 3: .25 oats/scoop whey
Meal 4: 6 whites/.33 oats
PWO: scoop whey/.25 blue berries/.5 oats
Meal 5: 7 whites/1.5tbsp. PB/ some sort of veg

cals~1492
carbs~134
pro~157.5
fat~30
Excellent! :) What veg did you pic? Was it ok?

Workout: BACK

warmup - 5 min. bike
Deadlifts:
warmup: #95-10
1st set: #125-5
2nd set: #135-5
3rd Set: #145-5
4th set: #145-5
5th set: #145-5

BB Row (overhand grip)
#65-10
#80-8 (to failure)
#80-8 (to failure)

Superset:
st. arm pull downs
#40-12,10
Cable rows (underhand)
#70-15,15

Biceps: alt. DB screw curls:
#20-10, 10, 9

21s
#40, #40

5 min. cooldown on bike
Excellent looking numbers! GREAT job on those DLs too!!

Tomorrow is push and some cardio

I'm starting to relax and calm down more. Just goin with the flow. I keep trying to envision myself lean and mean! It's there I know it is...

That's the way - just relax and go with the flow of it all! :) Just let it happen - you will get there!

Jennifer-Lynn

02-11-2005, 03:20 AM

I opted for Onions! ;-)

I am learning to function with my IBS daily...trust me (it really bloats me out most days, it is extreme) I think that plays havoc with my mind most days too. Our university here is doing a large study over the next 5 or so years on it because so many people have it and there is no real cure. If I find the article I'll post it if any one is interested.

Off to Work!

Ms. Lucy

02-11-2005, 05:07 AM

Ugh--I hope you feel better. That must be a real pain--especially when it's the good things that make you feel crappy.

StlBarbie

02-11-2005, 06:08 AM

I find it so.. interesting that the onions work for you ...
that is one of veggies that will bloat me! Isn't it amazing how differently all of our bodies react to the same food???

Jennifer-Lynn

02-11-2005, 07:27 AM

Thanks for the concern guys! what's strange is I think its more stress related then anything else. Believe me Onions, spinach whatever I choose, it doesn't really matter what I eat daily I always end up with stomach problems ie. bloated stomach...Some days I just decide to deal with it...However, I only eat veggies at home in the evening just in case :)

any ways, I got my new program and I am so excited (starts Monday) I am going at this with everything I have...gonna follow it to the tee (unless I get sick or the unforseen happens) But I am feeling in a much better place about what I am doing and I am learning to let go of Bad thoughts etc...

I'll post later.

Jennifer-Lynn

02-11-2005, 04:46 PM

Here was the day:

Meal 1: 6 whites/1tbsp. PB/.5 oats
Meal 2: .75 ff cc/.33 blue berries/.33 oats
Meal 3: .25 oats/1 scoop whey
Meal 4: 6 whites/.33 oats
PWO: scoop whey/.5 oats/.33 blue berries
Meal 5: 8 whites/1.5tbsp. PB

cals~1467
carbs~134.5
pro~160.5
fat~30.3

Workout:

warmup bike - 5 min.
incline db press: 2 warmup sets: #20-10, #25-10
1st set: #40-5 SS clap pushups - 5
2nd set: #35-6 ss clap pushups - 4
3rd set: #35-6 ss clap pushups - 4.5
4th set: #35-5 ss clap pushups - 5
5th set: #35-5 ss clap pushups - 2, with 3 regular
Note: I had a hard time w/the clap pushups...oh my god! felt inferior there.

Upright Rows:
340-10, #50-12 (F), #60-8 (F), #60-8 (F)

Compound set:
Pec Dec (guys hogging the cable machine): #70-12, #80-10
Rear Delt DB Flye: #12-12, #15-10
Front DB raise: #10-10, #12-10
Lateral DB raise: #8-12, #10-10

Superset:
Close grip bench: #55-12(F), #60-10(F), #60-10(F)
Close pushups: 4, 4, 4 (Note: I feel like I'm doing these wrong or I just can't do them one or the other, ugh.)

Took ~45 minutes - whew

Cardio:
30 minutes Stairmaster
5' warmup
20' Fartlek (80-88%) MHR
5' cool down

Feeling a little flabbier don't know why, maybe its all this cardio I am doing LOL.

Tomorrow is gonna be tough.

StlBarbie

02-11-2005, 08:18 PM

What do you mean - TOMORROW is going to be tough???
I think you kicked some ass today!!! Great job Jen!!!

Emma-Leigh

02-12-2005, 01:55 AM

Here was the day:

Meal 1: 6 whites/1tbsp. PB/.5 oats
Meal 2: .75 ff cc/.33 blue berries/.33 oats
Meal 3: .25 oats/1 scoop whey
Meal 4: 6 whites/.33 oats
PWO: scoop whey/.5 oats/.33 blue berries
Meal 5: 8 whites/1.5tbsp. PB

cals~1467
carbs~134.5
pro~160.5
fat~30.3
Looking ever so good!!

Workout:

warmup bike - 5 min.
incline db press: 2 warmup sets: #20-10, #25-10
1st set: #40-5 SS clap pushups - 5
2nd set: #35-6 ss clap pushups - 4
3rd set: #35-6 ss clap pushups - 4.5
4th set: #35-5 ss clap pushups - 5
5th set: #35-5 ss clap pushups - 2, with 3 regular
Note: I had a hard time w/the clap pushups...oh my god! felt inferior there.
Why??!!!! You managed to do A LOT of these sets!! It is REALLY hard to do those things, esp. after the weights you were doing!! Do not feel inferior at all!

Upright Rows:
340-10, #50-12 (F), #60-8 (F), #60-8 (F)
#60!!! Woo hoo!! Great numbers!

Compound set:
Pec Dec (guys hogging the cable machine): #70-12, #80-10
Rear Delt DB Flye: #12-12, #15-10
Front DB raise: #10-10, #12-10
Lateral DB raise: #8-12, #10-10
Excellent!

Superset:
Close grip bench: #55-12(F), #60-10(F), #60-10(F)
Close pushups: 4, 4, 4 (Note: I feel like I'm doing these wrong or I just can't do them one or the other, ugh.)
They are VERY hard... So you might be doing them correctly.
Here (http://www.bodybuilding.com/fun/exercises.php?Name=Pushups+-+Close+Tricep+Position) is a description.

Feeling a little flabbier don't know why, maybe its all this cardio I am doing LOL.

Tomorrow is gonna be tough.

N'ah you have no reason to feel flabby!!

Good luck tomorrow.... It should be a toughy but a good one!

And don't forget to REST on sunday before the start of the new week! :)

Jennifer-Lynn

02-12-2005, 05:01 AM

Narrow pushups - yep I was doing them right, just haven't gotten them down yet. I guess I'll just have to keep practicing.

Edit: BTW, I've been keeping my calories around 1450-1500, protein higher 155-160, carbs 100-135, and fats 30-35 and I have to admit that I feel much more stable and not as hungry as when I was dropping down to 1200/80carbs during my calorie cycle.

Hibiscus09

02-12-2005, 05:49 AM

Jennifer-Lynn

02-12-2005, 09:30 AM

You're doing great, Jennifer-Lynn! :)

My nutrition lady has be on approximately 1,980 calories right now and I've never felt better and I certainly have never eaten this much food. I'm so energized! :)

Thanks Hib, I'm really feeling more under control and ready to succeed with this. I think I am getting the overeating in control...boy it doesn't take overnight to overcome old patterns now does it!

Any ways, just got back from my workout and I think I'm gonna go space out for a while! I think I'm going to designate Saturday's as "Kick Jenny's Butt Day"....

Jennifer-Lynn

02-12-2005, 03:29 PM

Ok, still zoning somewhat but I'm comin around ;)...Just about to make dinner.

Meal 1: 6 whites/1tbsp. PB/.5 oats
PWO: 1 scoop whey/.5 oats/.33 blue berries
Meal 2: .75 ff cc/.33 oats/.33 blue berries
Meal 3: 1 scoop whey/.25 oats
Meal 4: .33 oats/1.5tbsp. PB/8 whites/veggies
Meal 5: 6 whites

cals~1467
carbs~134.5
pro~160.5
fat~30.3

Tomorrow I am going to have ~1500 cals but only about 100 carbs due to no workout and a high day on Monday (new program YEAH)

Workout from Hell:
warmup - 5 min.
CLEANS:
1st set: #40-15
2nd & 3rd set: #50-15, #50-15
4th & 5th set: #50-12, #50-12
6th & 7th set: #50-10, #50-10
8th & 9th set: #50-8, #50-8
10th & 11th set: #50-6, #50-6
12th & 13th set: #50-5, #50-5
14th & 15th set: #50-4, #50-4

all in all 135 reps (took me about 35 mintues) I rested ~1 minute between sets.

CORE:
4 different combinations:
#1: 1' hover to V' hover (twice)
#2: Side hovers (45 sec.) to alt leg raises (twice)
#3: raise left arm, right leg to obliques crunches (10each) Repeat other side
#4: Hover - 50 sec.

CARDIO:
This was pretty tough!
10 min. warmup on treadmill (Jogging)
20 min. as hard as I could go (i.e. Fartlek, 1 min. builds, steady high run)
10 min. cooldown on bike

I kept my HR around 82-90% during the 20 minutes. When I stopped running I had to stand there for a few moments to come back to earth:) I thought I was going to puke a couple of times.

Tomorrow OFF day, then Legs on Monday!

Doing well with the eating!!!

Emma-Leigh

02-13-2005, 02:04 AM

Ok, still zoning somewhat but I'm comin around ;)...Just about to make dinner.

Meal 1: 6 whites/1tbsp. PB/.5 oats
PWO: 1 scoop whey/.5 oats/.33 blue berries
Meal 2: .75 ff cc/.33 oats/.33 blue berries
Meal 3: 1 scoop whey/.25 oats
Meal 4: .33 oats/1.5tbsp. PB/8 whites/veggies
Meal 5: 6 whites

cals~1467
carbs~134.5
pro~160.5
fat~30.3
Hope you are feeling more 'recovered'! :)

This day looks good - fats might have been better in meal 5 than meal 6 (to slow the digestion of the egg whites, which are pretty rapidly digested), but otherwise excellent.

Tomorrow I am going to have ~1500 cals but only about 100 carbs due to no workout and a high day on Monday (new program YEAH)
Sounds good.

Workout from Hell:
warmup - 5 min.
CLEANS:
1st set: #40-15
2nd & 3rd set: #50-15, #50-15
4th & 5th set: #50-12, #50-12
6th & 7th set: #50-10, #50-10
8th & 9th set: #50-8, #50-8
10th & 11th set: #50-6, #50-6
12th & 13th set: #50-5, #50-5
14th & 15th set: #50-4, #50-4
Nice numbers! You made them all too!! Excellent.

CARDIO:
This was pretty tough!
10 min. warmup on treadmill (Jogging)
20 min. as hard as I could go (i.e. Fartlek, 1 min. builds, steady high run)
10 min. cooldown on bike

I kept my HR around 82-90% during the 20 minutes. When I stopped running I had to stand there for a few moments to come back to earth:) I thought I was going to puke a couple of times.
Eeeppp... Not sure if I should be impressed with the intensity or scared you pushed yourself too much!!

Nice going regardless - make sure you do REST WELL tomorrow because you certainly earnt it with that effort!

And just think of all those carbies! :D

StlBarbie

02-13-2005, 08:56 AM

Jen,
It is so........good to see things really fall into place for you!
You have to feel good about all of your hard work!
By the way, I keep wanting to ask you, what are "burpees"??

Jennifer-Lynn

02-13-2005, 02:09 PM

Thanks Barb :) *Smiles*..Burpees I think are the Australian name for Squat Thrusts.

Today's Plan: Day off from gym.

Meal 1: .5 oats/1tbsp. PB/6 whites
Meal 2: .75 ff cc/16grms almonds/.33 blue berries
Meal 3: 1 scoop whey/16grms. almonds
Meal 4: 3.5oz. chicken/.33 oats/1tbsp. PB
Meal 5: 9 whites/1.5tbsp. PB
Meal 6: before bed .75 ff cc

cals~1458
carb~88
pro~161
fat~50

Emma I started with the new meal plan ratios (notice the higher fats today)...it really seemed to help with hunger today :) good sign huh?

Emma-Leigh

02-13-2005, 10:49 PM

Thanks Barb :) *Smiles*..Burpees I think are the Australian name for Squat Thrusts.
LOL - Yup! And don't ask - I have no idea why we call them burpees!!!??

Meal 1: .5 oats/1tbsp. PB/6 whites
Meal 2: .75 ff cc/16grms almonds/.33 blue berries
Meal 3: 1 scoop whey/16grms. almonds
Meal 4: 3.5oz. chicken/.33 oats/1tbsp. PB
Meal 5: 9 whites/1.5tbsp. PB
Meal 6: before bed .75 ff cc

cals~1458
carb~88
pro~161
fat~50

Emma I started with the new meal plan ratios (notice the higher fats today)...it really seemed to help with hunger today :) good sign huh?
Excellent - meal plan looks good too - I'm glad you are feeling better about it too!

Have fun tomorrow!

Jennifer-Lynn

02-14-2005, 05:08 PM

Meal 1: .75 oats/6 whites/.25 blue berries
Meal 2: .75 ff cc/.75 oats/.25 blue berries
Meal 3: 1 scoop whey/16grm. Almonds
Meal 4: .75 oats/6 whites
PWO: .5 oats/whey/.25 blue berries
Meal 5: 3oz. chicken/1 tbsp. PB

cal~1674
carb~171.7
pro~163.4
fat~31.6

I felt like I was overeating all day today...stuffed. Kinda felt like I was force feeding myself all those Oats.

Workout: Legs

warmup - 5 min. bike
Leg Press:
#180-10
#180-10 full reps, 5 partial (slow 5 count down, 2 count up)
#180-10 full reps, 5 partial
#180-10 full reps, 5 partial

Superset:
Hack Squat
normal foot position: #90-10
wide position: #90-10
narrow position: #90-10

Jump Squats: 5, 5, 5

Single Legged Split Squat: #60-8 each/#65-8, #65-8 (Ouch!)

Leg Curls:
#80-15
#100-14
#110-11.5 (legs gave out)

Standing calf raises:
2 sets 30
Toes straight #60-10, 10
Toes out #60-10, 10
Toes in #60-10, 10

Rotator cuff exercises:
Internal/external - #6lbs. 3 sets 10

STRETCH!

Legs were shaking when I got home :)

luckee001

02-14-2005, 06:48 PM

hey.. wow you eat a lot of oats! (me too!) do you eat them plain or how do you flavor them so u don't get so sick of them?

Emma-Leigh

02-15-2005, 02:35 AM

Meal 1: .75 oats/6 whites/.25 blue berries
Meal 2: .75 ff cc/.75 oats/.25 blue berries
Meal 3: 1 scoop whey/16grm. Almonds
Meal 4: .75 oats/6 whites
PWO: .5 oats/whey/.25 blue berries
Meal 5: 3oz. chicken/1 tbsp. PB

cal~1674
carb~171.7
pro~163.4
fat~31.6
Looks good! Hopefully those carbs will hold you in until you next higher day!

Workout: Legs

warmup - 5 min. bike
Leg Press:
#180-10
#180-10 full reps, 5 partial (slow 5 count down, 2 count up)
#180-10 full reps, 5 partial
#180-10 full reps, 5 partial

Superset:
Hack Squat
normal foot position: #90-10
wide position: #90-10
narrow position: #90-10

Jump Squats: 5, 5, 5

Single Legged Split Squat: #60-8 each/#65-8, #65-8 (Ouch!)

Leg Curls:
#80-15
#100-14
#110-11.5 (legs gave out)

Standing calf raises:
2 sets 30
Toes straight #60-10, 10
Toes out #60-10, 10
Toes in #60-10, 10

Rotator cuff exercises:
Internal/external - #6lbs. 3 sets 10

STRETCH!

Legs were shaking when I got home :)
Excellent workout Jenny! I am impressed - very nice numbers!! :D

How did you find it? Any particularly painful bits (I have to know how to torture you effectively right ;) )?

Hope you sleep well. Have fun tomorrow too!

Jennifer-Lynn

02-15-2005, 02:48 AM

hey.. wow you eat a lot of oats! (me too!) do you eat them plain or how do you flavor them so u don't get so sick of them?

Luckee- I put cinnamon on them, but usually that's it. I do like them plain. Also, I only eat this many oats every 6 days or so to recarb up.

Jennifer-Lynn

02-15-2005, 03:15 AM

Looks good! Hopefully those carbs will hold you in until you next higher day!

I think they should considering I'm not dropping too much in cal/carb anymore...today is 130-150 carbs...Gosh I feel like I'm bulking silly huh?

How did you find it? Any particularly painful bits (I have to know how to torture you effectively right ;) )?

hmmmm what caused pain? - The Split squats, leg press, leg curls, calves oh and the hack squats! Jumps were fine. So about 90% of the workout I gues LOL

Jennifer-Lynn

02-15-2005, 05:00 PM

First off - Awesome Workout!!!!!

Meal 1: .5 oats/1tbsp. PB/6 whites
Meal 2: .75 ff cc/.33 oats/.25 blue berries
Meal 3: scoop whey/20grms. almonds
Meal 4: .33 oats/6 whites
Pwo: whey/.75 oats/.25 blue berries
Meal 5: 3.5oz. chicken/1tbsp. AB

cals~1534
carbs~128
pro~161
fat~37

Feeling no hunger at all today!

Workout:
warmup - 5 min. bike
Standing cable cross:
#35-10
#35-10, then 5 partial reps
#35-10, then 5 partial reps
#35-10, then 5 partial reps
* These were really tough and great! Really felt them working my chest...

Superset:
Incline DB Press:
#30-10, #30-9 barely, dropped to #25-10 (pre-exhausted already from above)
Pushups: 5, 5, 5

Decline Bench press: #60-15, #70-15, #70-15 (not to failure)

Unilateral lateral DB Raises: #10-10, #10-10, #12-10, #12-10 (really freakin hard, but good)

Isometric DB Holds: #12-10sec, #12-10sec. (shakin) I was like 10 seconds I can do that, oh yeah right...silly me.

Reverse Pec dec (cables being used): #40-12, #50-12, #50-6 (to failure)
Was getting exhausted by now...

Pushdowns: #35-10, #45-10, #45-10

Narrow Pushups: 5, 4 (Emma my elbows wing a little is that ok?)

Took 45 minutes, and I was moving too.

Cardio:
Elliptical - yep got on something different for a change! It was a huge decision to :)

5 min. - warmup
20 min. - 30 sec. heavy/hill resistance followed by 45 sec. flat work but hard
5 min. - cooldown
HR stayed between 80-90% during intervals

GREAT WORKOUT!

Emma - what was cool is right from the start I felt the whole program working! It was tough but very rewarding...not to mention no hunger and feeling satisfied. Tomorrow is an off day and lower carbs....

Bye.