Fitnessfreak's Journal

[user464444132bbg]

*coughcough*

See you next week. :)

Have a great week, Elise! See ya when you get back :)


:D hmmm I hope you are ready, cause I know I am.

:D :D :D

[user464444132bbg]

This morning was Angulars working Back, Legs and Biceps. Had a great workout. No dizzy spells. 1 minute rest between each set:

Back
Pullovers: 40# - 2 sets/12 reps; 35# - 2 sets/12 reps
Kelso Shrugs: 60# - 15/15/12/12
**Notes: I usually go higher with pullovers but I find when I get up to 40# my triceps get involved. I felt that after the 2nd set so I lowered my weights and concentrated on my back doing the movement. Kelso Shrugs ROCK!

Legs
Leg Extensions: 80# - 1 set/10 reps; 90# 3 sets/10 reps
Elevated Deadlifts: 60# - 3 sets/10 reps
**Notes: Deads are getting less terrifying for me. I try to do excellent form but sometimes I feel myself move to the right which is how I injured myself in the first place. Wish I could just go heavier with these.

Biceps
EZ Preacher Curls: 50# - 10/12/10
Zottman Curls: 15's 3 sets/15 reps
**Notes: Zotts are such an awesome exercise. Got a great burn in my forearms doing these. Wrists seem to be a lot better too. :)

Should have done abs but ran out of time. Maybe I'll have time this evening do work them.

[Nikonguy]

Awesome 3 part workout Debbie, have a great day.:)

[bodyhard]

This morning was Angulars working Back, Legs and Biceps. Had a great workout. No dizzy spells. 1 minute rest between each set:

Back
Pullovers: 40# - 2 sets/12 reps; 35# - 2 sets/12 reps
Kelso Shrugs: 60# - 15/15/12/12
**Notes: I usually go higher with pullovers but I find when I get up to 40# my triceps get involved. I felt that after the 2nd set so I lowered my weights and concentrated on my back doing the movement. Kelso Shrugs ROCK!

Legs
Leg Extensions: 80# - 1 set/10 reps; 90# 3 sets/10 reps
Elevated Deadlifts: 60# - 3 sets/10 reps
**Notes: Deads are getting less terrifying for me. I try to do excellent form but sometimes I feel myself move to the right which is how I injured myself in the first place. Wish I could just go heavier with these.

Biceps
EZ Preacher Curls: 50# - 10/12/10
Zottman Curls: 15's 3 sets/15 reps
**Notes: Zotts are such an awesome exercise. Got a great burn in my forearms doing these. Wrists seem to be a lot better too. :)

Should have done abs but ran out of time. Maybe I'll have time this evening do work them.

Question why no squats or lunges?

[user464444132bbg]

Awesome 3 part workout Debbie, have a great day.:)

Thanks Ed. You have a great day too!


Question why no squats or lunges?

Did those on Saturday. This rotation I'm doing consists of 1 day push, 1 day pull, 2 days angular. I know deads are technically a pull, but I did tons of hamstring curls the last 4 weeks and they hurt my low back plus I was sick of doing them.

[bodyhard]

Thanks Ed. You have a great day too!



Did those on Saturday. This rotation I'm doing consists of 1 day push, 1 day pull, 2 days angular. I know deads are technically a pull, but I did tons of hamstring curls the last 4 weeks and they hurt my low back plus I was sick of doing them.

So you are substituting leg extensions for squats?

[IronIc]

This morning was Angulars working Back, Legs and Biceps. Had a great workout. No dizzy spells. 1 minute rest between each set:

Back
Pullovers: 40# - 2 sets/12 reps; 35# - 2 sets/12 reps
Kelso Shrugs: 60# - 15/15/12/12
**Notes: I usually go higher with pullovers but I find when I get up to 40# my triceps get involved. I felt that after the 2nd set so I lowered my weights and concentrated on my back doing the movement. Kelso Shrugs ROCK!

Legs
Leg Extensions: 80# - 1 set/10 reps; 90# 3 sets/10 reps
Elevated Deadlifts: 60# - 3 sets/10 reps
**Notes: Deads are getting less terrifying for me. I try to do excellent form but sometimes I feel myself move to the right which is how I injured myself in the first place. Wish I could just go heavier with these.

Biceps
EZ Preacher Curls: 50# - 10/12/10
Zottman Curls: 15's 3 sets/15 reps
**Notes: Zotts are such an awesome exercise. Got a great burn in my forearms doing these. Wrists seem to be a lot better too. :)

Should have done abs but ran out of time. Maybe I'll have time this evening do work them.

Awesome workout. It's good to hear the deads are becoming less terrifying for you. I can see why if you injured yourself doing them.

Wooohooo on the burn! :D

[orca]

Glad to hear that you didn't have any dizzy spells. How was your sleep last nigght. As always great workout. Kelso Shrugs are da bomb,.

[ArchAngel'73]

Today you sound back on track! Glad you're feeling better!

[bodyhard]

So you are substituting leg extensions for squats?

Let me find out you are ignoring this question :mad:

[user464444132bbg]

So you are substituting leg extensions for squats?

I'm not ignoring you, silly! I was too busy pm'ing you to be in my journal. :D I guess it's a substitution for squats. I'm following a rotation from the Men's M&F magazine and this is what was called for today. I just do what I'm told. ;)


Awesome workout. It's good to hear the deads are becoming less terrifying for you. I can see why if you injured yourself doing them.

Wooohooo on the burn! :D

I'm so careful when I do these. I am really feeling them already. My quads and hamstrings are getting tight. Love that feeling!


Glad to hear that you didn't have any dizzy spells. How was your sleep last nigght. As always great workout. Kelso Shrugs are da bomb,.

I slept pretty well last night. I feel much better today. I upped my carbs a bit so I think that has helped.


Today you sound back on track! Glad you're feeling better!

Yep, back on track!


Let me find out you are ignoring this question :mad:

Or what? :D

[user464444132bbg]

Foods for today:

M1: Banana Cream BSN Oatmeal (pre workout)
M2: ON whey protein shake w/strawberries & banana (post workout)
M3: Vanilla Pro Pudding w/ 1/2 c. raw oats & 1 tbsp. ground flaxseed
M4: Chicken breast; 1 tbsp. raw almonds
M5: 1/2 turkey patty; small salad w/light honey mustard dressing
M6: 1 whole egg, 2 egg whites w/salsa scrambled; salad w/light honey mustard dressing
M7: Chocolate Pro Pudding w/ 1 tbsp. power pb & 1 tbsp. ground flaxseed

1715 calories
51.95 g. fat - 27%
188.35 g. protein - 44%
123.85 g. carbs - 29%

[bodyhard]

Or what? :D

Stop trying to avoid the question.

You know what "Or what" is going to be :D

[user464444132bbg]

Stop trying to avoid the question.

You know what "Or what" is going to be :D

I answered your question. Look in my last response, it's the first one in the text.

:D

[BigBT]

Nice workout today. I've been seeing the zottmans creep into a lot of journals lately. I'll have to give them a try on my off biceps day to see how they feel, then rotate them into my regular routine if I like them.

Nice comment on the deads. Unfortuneately for me, when I realized I wasn't terrified of them, I also realized that I didn't like them. Haven't done them in about a month now :) I'm sure eventually I'll bring them back, though.....

[bodyhard]

ohh please don't follow what is on men fitness, they are the worst! Leg extensions are a finishing exercise which should be done after a compound movement like squats or leg press. Or sometimes used in the beginning of a squat to properly warm up the knees.

[user464444132bbg]

Nice workout today. I've been seeing the zottmans creep into a lot of journals lately. I'll have to give them a try on my off biceps day to see how they feel, then rotate them into my regular routine if I like them.

Nice comment on the deads. Unfortuneately for me, when I realized I wasn't terrified of them, I also realized that I didn't like them. Haven't done them in about a month now :) I'm sure eventually I'll bring them back, though.....

I really like zotts, they burn my forearms really good. And since your turning your hands during the entire movement you can feel different parts of the bicep coming into play. You need to try them.

I don't like deads either, but they do wonderful things for my hammies. :)


ohh please don't follow what is on men fitness, they are the worst! Leg extensions are a finishing exercise which should be done after a compound movement like squats or leg press. Or sometimes used in the beginning of a squat to properly warm up the knees.

This, I think, is the third rotation I have followed by M&F. I have changed them around some because of how they have them set up, but I have had some really good results with them. I find that I need a set rotation to follow. I hate figuring out what to do that day, how many sets, how many reps, how much rest, etc. I've followed a few rotations by Chad Waterbury too, that I really like as well.

[IronIc]

ohh please don't follow what is on men fitness, they are the worst! Leg extensions are a finishing exercise which should be done after a compound movement like squats or leg press. Or sometimes used in the beginning of a squat to properly warm up the knees.

Hmmm, interesting. I may try some light leg extensions tomorrow, as a warm up before my squats. Maybe my knees will thank me! :o

[bodyhard]

I


This, I think, is the third rotation I have followed by M&F. I have changed them around some because of how they have them set up, but I have had some really good results with them. I find that I need a set rotation to follow. I hate figuring out what to do that day, how many sets, how many reps, how much rest, etc. I've followed a few rotations by Chad Waterbury too, that I really like as well.

Ohh Muscle & Fitness I thought you said Mens Fitness. I understand about how frustrating setting up your own routine can become. Just that alot of the muscle mags usually run the same adds and then change them around since they run out of things to publish without regards of who is following the routines.


Hmmm, interesting. I may try some light leg extensions tomorrow, as a warm up before my squats. Maybe my knees will thank me! :o

Ohh if you have sore knees light leg extensions with high reps will really warm up the knees and prepare them for a heavier load with squats. Let me know how you make out if you decide to them.

[jocularric]

Unfortuneately for me, when I realized I wasn't terrified of them, I also realized that I didn't like them. Haven't done them in about a month now :)
SACRILEGE!


I don't like deads either
:eek: Doth thou also speak such heresies?

Thou doth speak such vile and evil things! Witches! Burn them!


j/k :D

Good morning Debbie. Happy Friday! Nice job on working back into them. Just go slow and easy--listen to your body. You can make your weak things strong. You can do this. I know because I've done it.

[user464444132bbg]

Hmmm, interesting. I may try some light leg extensions tomorrow, as a warm up before my squats. Maybe my knees will thank me! :o

Penney, like BH said, go light. I've read tons of stuff on how bad leg extensions are for the knees, but then I've read how good they are to makes the muscles around the knees stronger. I hate when I read mixed info. They have never bothered me so I keep doing them. Just listen to your body.


Ohh Muscle & Fitness I thought you said Mens Fitness. I understand about how frustrating setting up your own routine can become. Just that alot of the muscle mags usually run the same adds and then change them around since they run out of things to publish without regards of who is following the routines.

I set up rotations for people online all the time, I get sick of doing it. When I can just find one I like, it's easier for me to do it that way. M&F is a great mag, I love it. It's my favorite one next to Oxygen.

OMG! You changed your AVI again.

Need...

Cold...

Shower....

:D You are so hot!!


SACRILEGE!


:eek: Doth thou also speak such heresies?

Thou doth speak such vile and evil things! Witches! Burn them!


j/k :D

Good morning Debbie. Happy Friday! Nice job on working back into them. Just go slow and easy--listen to your body. You can make your weak things strong. You can do this. I know because I've done it.

LOL Rick! It's not sacrilege when you get laid up for years and years from doing them with horrible form.. :eek: Never want to go through that again. Ever.

[orca]

Happy Friday Debbie. Have a great day!

[jocularric]

Need...

Cold...

Shower.....
OMG! Talk about needing a cold shower! I just saw your newest photo to your gallery Debbie. Those are some HOT, HOT, HOT legs!


LOL Rick! It's not sacrilege when you get laid up for years and years from doing them with horrible form.. :eek: Never want to go through that again. Ever.
:D I hear you Debbie. I don't want you to hurt your sexy back either. I messed up my back lifting too--Yeah, bad form here too.

[bodyhard]

Penney, like BH said, go light. I've read tons of stuff on how bad leg extensions are for the knees, but then I've read how good they are to makes the muscles around the knees stronger. I hate when I read mixed info. They have never bothered me so I keep doing them. Just listen to your body.



I set up rotations for people online all the time, I get sick of doing it. When I can just find one I like, it's easier for me to do it that way. M&F is a great mag, I love it. It's my favorite one next to Oxygen.

OMG! You changed your AVI again.

Need...

Cold...

Shower....

:D You are so hot!!




Muneca, don't read into things too much, what I have learned over the years is to learn to listen to your body, I can't stress this enough "LEARN TO LISTEN TO YOUR BODY" if it doesn't feel right more than likely you are doing something wrong, workouts should never be painful in the joints, tendons, muscle.

When I was younger I worked out by living religiously on muscle magazines, but then you start finding discrepancies and contradictions when you read enough of them. I learn to come up with the right combination that works for me, and as a personal trainer, I learn to adjust the workout to the individual not the individual to the workout.

Ahhhh hearing you say I am HOT you made my morning :D just hope you feel the same way when we finally meet face to face...............coming soon

[Hibiscus09]

Okie dokes -- I'm just going to try this here and see if it works. Deb and I are discussing something. :)

http://i29.photobucket.com/albums/c288/hibiscus09/helpsmilie.gif

[user464444132bbg]

Happy Friday Debbie. Have a great day!

Happy Friday Kevin! Hope your day went well.


OMG! Talk about needing a cold shower! I just saw your newest photo to your gallery Debbie. Those are some HOT, HOT, HOT legs!


:D I hear you Debbie. I don't want you to hurt your sexy back either. I messed up my back lifting too--Yeah, bad form here too.

Thanks Rick. That's really nice of you to say. My back was a little iffy today, but I think its more doms then pain.


Muneca, don't read into things too much, what I have learned over the years is to learn to listen to your body, I can't stress this enough "LEARN TO LISTEN TO YOUR BODY" if it doesn't feel right more than likely you are doing something wrong, workouts should never be painful in the joints, tendons, muscle.

When I was younger I worked out by living religiously on muscle magazines, but then you start finding discrepancies and contradictions when you read enough of them. I learn to come up with the right combination that works for me, and as a personal trainer, I learn to adjust the workout to the individual not the individual to the workout.

Ahhhh hearing you say I am HOT you made my morning :D just hope you feel the same way when we finally meet face to face...............coming soon

I know, I do listen to my body. I've learned that from being in pain for so many years. I now know what I can and can't get away with.

And I am sure I will feel the same way when we meet. Seeing you in the flesh is going to be so awesome. :D


Okie dokes -- I'm just going to try this here and see if it works. Deb and I are discussing something. :)

http://i29.photobucket.com/albums/c288/hibiscus09/helpsmilie.gif

Thanks Diane. I finally figured it out! I appreciate the help! :)

[user464444132bbg]

Foods for today:

M1: Banana Cream BSN oatmeal (1/2 c. raw oats)
M2: Chocolate Almond Clif Bar (damn are these good!!)
M3: 1 whole egg, 3 egg whites; 2 tbsp. raw almonds
M4: Greek yogurt w/ Banana Cream BSN (this almost made me gag, this is good but sooooo thick) http://i102.photobucket.com/albums/m94/Fitnessfreak366/sick0006.gif
M5: Buffalo burger; salad w/light honey mustard dressing
M6: Chocolate Pro Pudding w/ 1 tbsp. power pb & 1 tbsp. ground flaxseed

1678.5 calories
60.7 g. fat - 33%
168.2 g. protein - 40%
120.4 g. carbs - 29%

[user464444132bbg]

This morning is Week 6 of Push/Pull. Worked Chest, Shoulders and Tri's. Had a pretty good workout. Increased in weights with most exercises. 2 minute rest between everything:

Chest
Incline Barbell Press: 85# - 2 sets/10 reps - Warmup
Incline Barbell Press: 100# - 3 sets/6 reps (up 5#)
Dumbbell Press: 42's - 3 sets/8 reps (up 2#)
Decline Pushups Rambo Style: 20/15/15 (last week did 3/15)
***Notes: Excellent pump with this. My tank got really tight.

Shoulders
Arnold Press: 30's - 1 sets/6 reps; 27's - 2 sets/6 reps
Barbell Press: 55# - 3 sets/8 reps
***Notes: Was determined to do 30# presses. Got sloppy with the last few reps so dropped back down to 27's.

Triceps
Skull Crushers: 55# - 3 sets/8 reps (up 5#)
Weighted Dips: 80# - 10/10/11 reps (up 5#)
***Notes: LOVE skull crushers. Would like to get to 60# for 8 reps by the time this rotation is over. We'll see.

***Notes: Was suppose to work legs today as well. Didn't for a couple reasons: #1 - low back and hammies are still sore from doing deads the other day and my right knee has some pain; #2 - It's way too taxing to add legs to this day, takes too damn long. I'm going to do legs tomorrow and then get on the treadmill for a 1/2 hour. I'm going to be losing 30 min. of cardio which I'm not too happy about, but I'll see what happens.

Worked out to a weird mix of music this morning: Linkin Park, Led Zepplin and Enrique Iglesias. LOL!

Taking my mom to Pizza Hut. YUMMY!!!

[bodyhard]

Very impressive workout indeed be careful with the Arnold presses very hard on the clavicle and rotator!

[user464444132bbg]

Very impressive workout indeed be careful with the Arnold presses very hard on the clavicle and rotator!

Thanks BH. That's an excellent compliment coming from you. :) I love Arnold presses. They are my favorite shoulder exercise. I'll be careful, though.

[orca]

Great workout again Debbie. The numbers are really impressive.

Have a great weekend and enjoy the Pizza.

[IronIc]

SACRILEGE!


:eek: Doth thou also speak such heresies?

Thou doth speak such vile and evil things! Witches! Burn them!


j/k :D


ROFL! :D

I love deads, too :D They're my favorite!

[IronIc]

Morning Debbie!

I love to read your workouts. And I totally agree with the music ... Must.Have.Good.Music.To.Work.Out.To! :D

Where did you get the cool barf smilie? Can you download them to your Photobucket account? I want one. Wah! :cool:

Have a great Saturday. It gorgeous out today! :)

[user464444132bbg]

Great workout again Debbie. The numbers are really impressive.

Have a great weekend and enjoy the Pizza.

Thanks Kevin. My mom and I had a great time. We always do when we go out.


Morning Debbie!

I love to read your workouts. And I totally agree with the music ... Must.Have.Good.Music.To.Work.Out.To! :D

Where did you get the cool barf smilie? Can you download them to your Photobucket account? I want one. Wah! :cool:

Have a great Saturday. It gorgeous out today! :)

Hi Penney! Yes, good music - actually music - is everything to me. I should gotten into producing music, I know I'd be good at it.

It took me a while to figure out how to download that barf icon. I did it though photobucket.

You have a great Saturday as well, it is beautiful here again. But dang do we need the rain!

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~

Mom and I had a good time at Pizza Hut. Had one of the P'zone's. We each got one and they were so HUGE that we should have just split one. We both only ate one half each. I'm still full. They were really good.

So we're in my truck and I'm listening to the new Enrique CD and she goes, "I love this man, his songs are so sexy." I LMFAO! My mom, God love her, is 70 years old and still gets turned on by music. I know where I get it from. LOL! I ended up having an extra copy of the CD and gave it to her. She has all the ones I have because every time I buy one of his new CD's I burn them for her. She likes Ricky Martin and Marc Anthony as well so she has all of those CD's because I burned those for her too. LOL!! She cracks me up.

[IronIc]

So we're in my truck and I'm listening to the new Enrique CD and she goes, "I love this man, his songs are so sexy." I LMFAO! My mom, God love her, is 70 years old and still gets turned on by music. I know where I get it from. LOL! I ended up having an extra copy of the CD and gave it to her. She has all the ones I have because every time I buy one of his new CD's I burn them for her. She likes Ricky Martin and Marc Anthony as well so she has all of those CD's because I burned those for her too. LOL!! She cracks me up.


LOL! Music keep us young :)

Is Mom a metalhead? ;)

[user464444132bbg]

LOL! Music keep us young :)

Is Mom a metalhead? ;)

Well, when my brother and I were young and listened to the 80's hair bands she liked some of them. I doubt she'd like Linkin Park or Breaking Benjamin now though! LOL!!! She tells me she hears songs every now and then that reminds her of us being young and listening to that music. It's funny how music makes us remember things like that.

[IronIc]

Music affects all parts of your brain simultaniously. Listening to any song from a certain ear brings you right to it.

AC/DC always takes me back to when I was 19 years old, lol :o

[BigBT]

Nice looking numbers this morning. Good increase on the pushups!
What the hell is this Enrique crap????? Turn in your metal card right now. :rolleyes:

By the way, I picked up some pudding today. Do you eat it warm or do you keep it in the fridge?

[ChocoChick]

Hi Debbie. I am late to this conversation but I found leg extensions helped my knees. I think they strengthened the muscles around the joint. I can now do lunges and bulgarians without pain. Wait,,,, maybe that's not such a good thing! :D

Happy Saturday.

[user464444132bbg]

Music affects all parts of your brain simultaniously. Listening to any song from a certain ear brings you right to it.

AC/DC always takes me back to when I was 19 years old, lol :o

LOL! I know what you mean. Music ROCKS!!! http://i102.photobucket.com/albums/m94/Fitnessfreak366/party0007.gif


Nice looking numbers this morning. Good increase on the pushups!
What the hell is this Enrique crap????? Turn in your metal card right now. :rolleyes:

By the way, I picked up some pudding today. Do you eat it warm or do you keep it in the fridge?

LMAO! I will NOT turn in my metal card! I am a metal head til death! But Enrique is HOT! And his music is awesome.

NO!!! Don't eat it warm. How gross! Use 6 oz. of cold water, shake it up in a shaker, let it sit for a minute and pour it over oats if you want and eat it. I don't think eating it warm would be a good idea.


Hi Debbie. I am late to this conversation but I found leg extensions helped my knees. I think they strengthened the muscles around the joint. I can now do lunges and bulgarians without pain. Wait,,,, maybe that's not such a good thing! :D

Happy Saturday.

Are you back already? I thought you were going to be gone for a week? I think extensions have helped my knees as well, as long as I don't go too heavy. Have a great Saturday, Elise!

[ChocoChick]

I'm not back yet, Debbie. I just stopped in to say hi while I was checking on my students. :)

[user464444132bbg]

This morning was Legs and cardio. By the time I got done with my leg work I almost skipped the cardio but made myself do it. My hamstrings are still really sore.

2 minute rest between everything
Legs
Squats (warmup): 65# - 1 set/12 reps; 75# - 1 set/10 reps; 85# - 1 set/8 reps
Squats (working sets): 105# - 3 sets/6 reps parallel (up 5# - Oooh wow! LOL!)
Bulgarian Split Squats: 75# - 3 sets/8 reps (up 10#)
Step Ups: 65# - 3 sets/10 reps
***Notes: I love BSS's, those do really good things for my glutes. I HATE step ups! I'm pissed because I forgot to do calf work.

Then I did steady state on my treadmill. Sprints were not appealing to me today.
Cardio stats:
32 minutes
23 minutes in zone
185 calories burned

[IronIc]

Hi Metalhead Debbie! http://i22.photobucket.com/albums/b329/penney777/2050.gif

Great workout. I have never done Bulgarian Squats, they look ouchy! ;) Definitely something to ponder in the future.

Have a great day! We got rain. Did you?

[user464444132bbg]

Hi Metalhead Debbie! http://i22.photobucket.com/albums/b329/penney777/2050.gif

Great workout. I have never done Bulgarian Squats, they look ouchy! ;) Definitely something to ponder in the future.

Have a great day! We got rain. Did you?

Yep, it rained pretty much all night. We still need more, though.

Have a great day, Penney!

[user464444132bbg]

Meals for today:

M1: Banana Cream BSN oatmeal 1/2 c. (pre workout)
M2: ON whey protein shake (post workout)
M3: Chicken breast; 2 tbsp. raw almonds
M4: 1/2 turkey patty; small salad w/light honey mustard dressing; peach
M5: Buffalo burger; salad w/light honey mustard dressing (what are those nasty hard pieces in these burgers? Makes me want to hurl)
M6: Chocolate Pro Pudding w/ 1 tbsp. power pb & 1 tbsp. ground flaxseed

1736.5 calories
57.4 g. fat - 30%
189.3 g. protein - 44%
120 g. carbs - 28%

[dbx]

This morning was Legs and cardio. By the time I got done with my leg work I almost skipped the cardio but made myself do it. My hamstrings are still really sore.

Sprints were not appealing to me today.

Looks like we have the same leg day :). Nice session, Debbie.

Hey, sprints/running never appeal to me on any day ;)

[bodyhard]

This morning was Legs and cardio. By the time I got done with my leg work I almost skipped the cardio but made myself do it. My hamstrings are still really sore.

2 minute rest between everything
Legs
Squats (warmup): 65# - 1 set/12 reps; 75# - 1 set/10 reps; 85# - 1 set/8 reps
Squats (working sets): 105# - 3 sets/6 reps parallel (up 5# - Oooh wow! LOL!)
Bulgarian Split Squats: 75# - 3 sets/8 reps (up 10#)
Step Ups: 65# - 3 sets/10 reps
***Notes: I love BSS's, those do really good things for my glutes. I HATE step ups! I'm pissed because I forgot to do calf work.

Then I did steady state on my treadmill. Sprints were not appealing to me today.
Cardio stats:
32 minutes
23 minutes in zone
185 calories burned

Solid leg routine! Explains the sexy legs :D

[ChocoChick]

Debbie, which protein pudding are you eating? Is it any good? I bought the full fat greek yogurt here last night because it was the only one they had and talk about thick! ack!!! 20 grams of fat and it felt like it. I think I will stick with ice cream for the rest of my vacation!

[jocularric]

Solid leg routine! Explains the sexy legs :D
Ditto!

Also note you may not have targeted your calve directly BUT each one of those exercises DID work your calves.

Have a great day Debbie!

[user464444132bbg]

Looks like we have the same leg day. Nice session, Debbie.

Hey, sprints/running never appeal to me on any day ;)

Thanks Kevin. I love sprinting. Usually I can sprint forever. But yesterday just wasn't one of those days. :rolleyes:


Solid leg routine! Explains the sexy legs :D

:D Thanks John! ;)


Debbie, which protein pudding are you eating? Is it any good? I bought the full fat greek yogurt here last night because it was the only one they had and talk about thick! ack!!! 20 grams of fat and it felt like it. I think I will stick with ice cream for the rest of my vacation!

Elise, I'm eating the Pro Pudding by B o d y T e c h - It's a VS brand. They come in vanilla and chocolate. If you like cake frosting, then yes, it's good. So why did you buy the full fat greek yogurt? :eek: The ones I get are really thick but not high in fat at all. Ice cream is the best choice for vacations! Enjoy!


Ditto!

Also note you may not have targeted your calve directly BUT each one of those exercises DID work your calves.

Have a great day Debbie!

Thanks Rick. I just like doing calf work. I'll have to fit it in sometime this week.

[orca]

Morning Debbie. Nice solid leg routine. Have a nice day today!

[user464444132bbg]

Morning Debbie. Nice solid leg routine. Have a nice day today!

Hi Kevin! You have a great day as well! :)

[user464444132bbg]

Happy Monday to all! Today's workout was Pull working Back, Biceps & Traps. I added in calves as well. 2 minutes rest between everything:

Back
Wide Grip Pullups: 6/6/4 (last week was 5/4/4)
T-Bar Rows: 70# - 3 sets/8 reps (Up 5#)
Reverse Grip DB Rows: 27's - 3 sets/10 reps (Up 2#)
***Notes: I was so excited being able to do 2 sets/6 reps of the pullups. I don't believe I've ever done that. Wide Grips have really challenged me. With the T-bar rows my towel almost ripped in half. I was really worried with the last set! LOL! Guess I need to get a stronger towel. I could have used 30's for the DB rows but I'm always worried about my low back with all the bent over stuff.

Biceps
Barbell Curls: 55# 3 sets/8 reps (same weight but last week did 8/7/7 reps)
Dumbbell Preacher Curls: 22's - 3 sets/10 reps (Up 2#)
***Notes: Did BB curls with strict form. What a difference that makes. DB Preachers were challenging as well. Got a great pump.

Traps
Barbell Shrugs: 110# - 3 sets/12 reps (Up 5#)
***Notes: I need to get a set of those hooks that you wrap around your wrists and the hook holds onto the barbell. This weight was really hard for me to hang on to.

Calves
Barbell Calf Raise: 110# - 3 sets/15 reps (Up 5# + up reps)
***Notes: What kind of notes can you have about calf raises? They're boring. LOL!

Music mix for today: Saliva, Breaking Benjamin, Trapt, Velvet Revolver, Slip Knot, lots of Linkin Park and some Enrique.

I WILL DO ABS TONIGHT!!!

[Nikonguy]

Hard at work as usual I see, have a great day Debbie. :)

[user464444132bbg]

Hard at work as usual I see, have a great day Debbie. :)

Thanks Ed! Have a great day!

[IronIc]

Great Monday morning workout, Debbie :) Calf raises are boring, aren't they? ;)

The pullups are darn impressive. You really have strong arms and shoulders!

I'm curious .... when you said your towel ripped in half - is that used for support?

[user464444132bbg]

Great Monday morning workout, Debbie :) Calf raises are boring, aren't they? ;)

The pullups are darn impressive. You really have strong arms and shoulders!

I'm curious .... when you said your towel ripped in half - is that used for support?

I have to do T-Bar rows with my bar and a towel because I don't have the handles that go on the bar to do the rows with. So I put one end of the bar right in the corner walls of my workout room and then load up the other end with weights. I use a towel to pull the bar up and get full rom with the move. I was using a really old towel and it kept making this "rip" noise throughout the movement. LOL! Scared me.

[MarkY]

Hi Debbie. Happy Monday and have a great week.

[user464444132bbg]

Hi Debbie. Happy Monday and have a great week.

Hi Mark! You have a great week too.

[user464444132bbg]

Foods for today:

M1: Banana Cream BSN oatmeal (pre workout)
M2: ON whey protein shake (post workout)
M3: Vanilla Pro Pudding w/ 1/4 c. raw oats & 1 tbsp. ground flaxseed
M4: Chicken breast; 2 tbsp. raw almonds
M5: 1/2 Turkey patty; small salad w/light honey mustard dressing
M6: 1 whole egg, 3 egg whites; salad w/light honey mustard dressing
M7: Chocolate Pro Pudding w/ 1 tbsp. power pb & 1 tbsp. ground flaxseed

1727.5 calories
57.5 g. fat - 29%
186.5 g. protein - 43%
119.7 g. carbs - 28%

Ordered some BSN Lean Dessert last week and it's not here yet. I'm running out fast! :eek: It better get here soon!!!

[IronIc]

Foods for today:

M1: Banana Cream BSN oatmeal (pre workout)
M2: ON whey protein shake (post workout)
M3: Vanilla Pro Pudding w/ 1/4 c. raw oats & 1 tbsp. ground flaxseed
M4: Chicken breast; 2 tbsp. raw almonds
M5: 1/2 Turkey patty; small salad w/light honey mustard dressing
M6: 1 whole egg, 3 egg whites; salad w/light honey mustard dressing
M7: Chocolate Pro Pudding w/ 1 tbsp. power pb & 1 tbsp. ground flaxseed

1727.5 calories
57.5 g. fat - 29%
186.5 g. protein - 43%
119.7 g. carbs - 28%

Ordered some BSN Lean Dessert last week and it's not here yet. I'm running out fast! :eek: It better get here soon!!!

Oh man! I HATE when things don't come in on time :mad:

I ordered protein powder from a vendor a few months ago that took more than 2 weeks to be delivered :rolleyes: I was so mad!

Now I go to GNC for pp :cool:

Your nutrition has changed some since Elise has gotten hold of you ;) Do you eat bananas at all now, Debbie? :)

[user464444132bbg]

Oh man! I HATE when things don't come in on time :mad:

I ordered protein powder from a vendor a few months ago that took more than 2 weeks to be delivered :rolleyes: I was so mad!

Now I go to GNC for pp :cool:

Your nutrition has changed some since Elise has gotten hold of you ;) Do you eat bananas at all now, Debbie? :)

LOL! Yes, my nutrition has done a complete 180 since I started talking to Elise. :) I have a 1/2 banana in my protein shake.

[BigBT]

Congrats on those wide grips! Those are great numbers.
And it's nice to see the reps going back up on the curls. I think I'm finally getting used to the new form, too. It's kind of a shock to the arms to go against their natural tendancy to want to swing. When I do increase, I'm going to do it very, very slowly so that my form doesn't back slide.

A ripping sound while lifting? Ack! Not a sound I ever want to hear as I don't use a towel. ;)

[user464444132bbg]

Congrats on those wide grips! Those are great numbers.
And it's nice to see the reps going back up on the curls. I think I'm finally getting used to the new form, too. It's kind of a shock to the arms to go against their natural tendancy to want to swing. When I do increase, I'm going to do it very, very slowly so that my form doesn't back slide.

A ripping sound while lifting? Ack! Not a sound I ever want to hear as I don't use a towel. ;)

My goal is to get to 60# for curls by the time this rotation is done. Not sure that will happen as I only have 2 more weeks to go. I might be able to do one set of 8 with 60 but that would probably be all. We shall see. LOL on the ripping sound! :eek:

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Penney, my BSN did come in yesterday. It was delivered to a neighbor because the stupid UPS guy can't seem to read numbers. :rolleyes: I'm glad I got them.

[user464444132bbg]

Woke up this morning thinking it was a cardio day. Pretty happy to find out it was chest, shoulders and tri's. Wasn't thinking of upping weights or reps today because I just wasn't mentally prepared for this workout, but I ended up doing just that. Nothing monumental, but had a great workout nonetheless.

2 minute rest between everything.

Chest
Flyes (warmup): 25's - 2 sets/15 reps
Flyes: 35's - 3 sets/12 reps (same)
High Incline Flyes (pinkies in): 32's - 3 sets/15 reps (up 2#)
Decline Flyes: 27's - 2 sets/20 reps (up 2#)
***Notes: Flat and Incline Flyes really make my shoulders click and pop bad. I'm thinking I need to change this rotation and I just might do that for next week. I feel like I'm doing way too much chest work with this rotation. We'll see.

Shoulders
Wide Grip Upright Rows: 55# - 3 sets/10 reps (last week did 8/10/10)
DB Hammer Grip Front Raise: 15's - 2 sets/10 reps (Up 3#)
Standing External Rotations: 12's - 2 sets/15 reps (Up 2#)
***Notes: The HG Raises and External Rotations were really challenging. Had veins popping out all over. LOVE THAT! LOL!

Triceps
Cross Body Extensions: 17's - 3 sets/12 reps
Kickbacks w/palms up: 12# - 3 sets/15 reps (last week was 15/12/12 reps)
***Notes: I hate tricep work.

Still no ab work. WTF is wrong with me? I really need to do some this evening.

[orca]

Nice workout Debbie! Good job on upping the weights. What's up with the Abs?

[user464444132bbg]

Nice workout Debbie! Good job on upping the weights. What's up with the Abs?

LOL! Just lazy I guess. :rolleyes:

[user464444132bbg]

Foods for today:

M1: Chocolate Fudge BSN oatmeal (pre workout)
M2: ON Whey protein shake (post workout)
M3: Vanilla Pro Pudding w/ 1/4 c. raw oats & 1 tbsp. ground flaxseed
M4: Turkey patty; 2 tbsp. raw almonds; cucumber
M5: 1 whole egg, 3 egg whites; salad w/light honey mustard dressing
M6: Chocolate Pro Pudding w/ 1 tbsp. power pb & 1 tbsp. ground flaxseed

1752 calories
56.15 g. fat - 29%
192.25 g. protein - 44%
123.45 g. carbs - 28%

I'm doing ab work tonight if it kills me!!!!

[HoosierHardGain]

I'm doing ab work tonight if it kills me!!!!

Wouldn't that be considered over-training?

[user464444132bbg]

Wouldn't that be considered over-training?

LOL! Possibly, but I do not care! I will do them! :D

[HoosierHardGain]

LOL! Possibly, but I do not care! I will do them! :D

:) You go girl!

[IronIc]

Here's to ab work Debbie! http://i143.photobucket.com/albums/r146/OLOTeam2006/Smilies/7_5_1381.gif

Do your shoulders hurt when they click and pop? That reminds me of my clicking and popping jaw :rolleyes: It does not hurt, but it is annoying

[user464444132bbg]

Here's to ab work Debbie! http://i143.photobucket.com/albums/r146/OLOTeam2006/Smilies/7_5_1381.gif

Do your shoulders hurt when they click and pop? That reminds me of my clicking and popping jaw :rolleyes: It does not hurt, but it is annoying

No, not really. My right shoulder is bothering me a bit today, though. I think it was from the front raises. Hopefully it will be ok.

Did ab work...

[user464444132bbg]

Well, I've neglected my abs, haven't done them for over a week. So I decided to torture myself this evening and I did Ab Ripper X from the P90X series.

HOLY CRAP!!!

This is one tough workout. I watched it first and thought there is no way I'd get through all that. Surprisingly I got through the entire workout with little rest. I was quite proud of myself.

This workout has 349 ab movements. And right now I'm feeling every single one of them!

I wish there was plank work, but I'm happy with the way this workout is set up.

[BigBT]

It's ab night on the boards! Congrats. I just finished an article that said you shouldn't do abs more than four times a week. Ahhh, no problem there! I'm good if I get in one good routine!

[orca]

Way to go in getting the Ab work done. Sounds like one tough workout that you'll be feeling tomorrow. Woohoo! :D

[IronIc]

It's ab night on the boards! Congrats. I just finished an article that said you shouldn't do abs more than four times a week. Ahhh, no problem there! I'm good if I get in one good routine!

LOL! I do abs twice and that's it! :D

[Nikonguy]

Happy Hump Day Debbie! I answered this mornings question in my journal. :)

[user464444132bbg]

It's ab night on the boards! Congrats. I just finished an article that said you shouldn't do abs more than four times a week. Ahhh, no problem there! I'm good if I get in one good routine!

Hi Brian! Four times a week! :eek: I'm lucky if I get them done twice a week anymore. LOL!


Way to go in getting the Ab work done. Sounds like one tough workout that you'll be feeling tomorrow. Woohoo! :D

Thanks Kevin. No ab soreness. :( Bums me out.


LOL! I do abs twice and that's it! :D

Me too, Penney. I use to do ab work four to five times a week but the results are no different then when I cut back to two or three. So whats the point? LOL!


Happy Hump Day Debbie! I answered this mornings question in my journal. :)

Ok, Ed. I'll come check out your journal when I get a few. Have a great Wednesday! :)

[user464444132bbg]

Surprisingly, my abs are not sore today. I was really hoping they would be. Oh well. :)

Blah! Today was cardio. I did Cardio Coach #6 with Sean and had a fairly decent workout. My new HRM keeps messing up. It's almost worse then my Polar was now. I'm so mad about this!!! The first challenge of this workout is 18 minutes and the entire time my HRM would go below 89 bpm and then jump up to 185 bpm. WTF??? I finally adjusted the strap and put the receive right on my breast bone instead of below it. It seemed to work better that way but it's really hard to keep it up that high. I just don't get why I have such a hard time with these devices.

I doubt this is accurate, but here are my cardio stats:
1:00 hr./ 44 min. in zone/345 calories burned
Travelled 3.37 miles

[orca]

Good job on getting the vardio in today.

I ben thinking of getting a HRM but I'm really clueless about them. Any you would reccomend?

[user464444132bbg]

Good job on getting the vardio in today.

I ben thinking of getting a HRM but I'm really clueless about them. Any you would reccomend?

Kevin, I've had two Polar HRM and each one gave me problems. And with Polar, you have to send the HRM back to them to just get the battary changed and thats for a fee - which is BS to me. I would not recommend Polar, even though they are supposedly the best on the market. I have a Nike Imari and I've loved it up until the last few times I've used it. I don't get why I'm having so many problems with it. Other then those two name brands, I don't have any other suggestions.

[IronIc]

Good morning Debbie!:)

[mom24boys]

Hi Debbie. :)

[HoosierHardGain]

An hour worth of cardio! Ya gonna have one strong heart, FF. Great job!

[user464444132bbg]

Good morning Debbie!:)

Good morning, Penney! :)


Hi Debbie. :)

Hi Lisa! Thanks for visiting my journal. :)


An hour worth of cardio! Ya gonna have one strong heart, FF. Great job!

Thanks Hoos! Hopefully my heart is strong and getting stronger.

[dbx]

You'll have to change your name to Cardio Queen! Has a nice ring to it, eh? :)

[user464444132bbg]

You'll have to change your name to Cardio Queen! Has a nice ring to it, eh? :)

You think? LOL! :)

[HoosierHardGain]

You'll have to change your name to Cardio Queen! Has a nice ring to it, eh? :)

Well, with all that cardio, I thinks he should stick to something that has Freak in it :)

[IronIc]

An hour worth of cardio! Ya gonna have one strong heart, FF. Great job!

x10 :) Debbie, your cardio sessions have always amazed me

[user464444132bbg]

Well, with all that cardio, I thinks he should stick to something that has Freak in it :)

LOL! Yea, something with the word Freak in it works for me. :D


x10 :) Debbie, your cardio sessions have always amazed me

Thanks Penney. I really don't think my cardio sessions are all that great. But thanks! :)

[user464444132bbg]

http://i102.photobucket.com/albums/m94/Fitnessfreak366/woohoo.gif

I lied about my abs. Well, not this morning. They are getting sorer and sorer as the day progresses!!! I can hardly laugh without the pain! Woo Hoo!!! :D

Foods for today:

M1: ON whey protein shake (post workout)
M2: Chocolate Fudge BSN oatmeal (1/2 c. oats)
M3: Chicken breast; 1 tbsp. raw almonds; peach
M4: 1/2 turkey patty; small salad w/light honey mustard dressing
M5: Buffalo burger; salad w/light honey mustard dressing
M6: Chocolate Pro Pudding w/ 1 tbsp. power pb & 1 tbsp. ground flaxseed

1657.5 calories
51.2 g. fat - 28%
184.8 g. protein - 45%
117.6 g. carbs - 28%

A little low on cals and carbs but I guess that's ok.

[ChocoChick]

Hi Debbie. I have to go look at this ab routine that got you so sore. :)

[orca]

[IMG]

I lied about my abs. Well, not this morning. They are getting sorer and sorer as the day progresses!!! I can hardly laugh without the pain! Woo Hoo!!! :D



That's too funny! :D

[BigBT]

I wouldn't worry about all the stats from your workout this morning. The only one that matters is - ONE HOUR!?!?!? Ack. I'd need cpr.

And congrats on the abs! Nothing like a little core pain to make you feel good. Hmmmm...does that even make sense? ;)

Oh, by the way, the Muscle Milk pudding wasn't bad. Tastes like the drink. I chilled mine first which was probably wrong. It got pretty solid. I'll eat it at room temp tomorrow.

[user464444132bbg]

Hi Debbie. I have to go look at this ab routine that got you so sore. :)

Elise, I didn't list everything involved. I did Ab Ripper X from the P90X series. Tough stuff!


That's too funny! :D

LOL! Glad I could amuse you! I am a Masochist.


I wouldn't worry about all the stats from your workout this morning. The only one that matters is - ONE HOUR!?!?!? Ack. I'd need cpr.

And congrats on the abs! Nothing like a little core pain to make you feel good. Hmmmm...does that even make sense? ;)

Oh, by the way, the Muscle Milk pudding wasn't bad. Tastes like the drink. I chilled mine first which was probably wrong. It got pretty solid. I'll eat it at room temp tomorrow.

I know I shouldn't worry about my stats. I really get upset when that stupid device doesn't work. LOL! Oy! Patience is not one of my virtues. Thanks on the ab work. I'm sure feeling it right now. :rolleyes: Hmmm, not sure I'll try that stuff because I don't care for their drinks.

Anyone see PeteB anywhere? He seems to be MIA lately.

[dbx]

LOL! Yea, something with the word Freak in it works for me. :D

Okay, how about Cardio Freak Queen? Or CFQ for short? :D

[IronIc]

http://i102.photobucket.com/albums/m94/Fitnessfreak366/woohoo.gif

I lied about my abs. Well, not this morning. They are getting sorer and sorer as the day progresses!!! I can hardly laugh without the pain! Woo Hoo!!! :D

Foods for today:

M1: ON whey protein shake (post workout)
M2: Chocolate Fudge BSN oatmeal (1/2 c. oats)
M3: Chicken breast; 1 tbsp. raw almonds; peach
M4: 1/2 turkey patty; small salad w/light honey mustard dressing
M5: Buffalo burger; salad w/light honey mustard dressing
M6: Chocolate Pro Pudding w/ 1 tbsp. power pb & 1 tbsp. ground flaxseed

1657.5 calories
51.2 g. fat - 28%
184.8 g. protein - 45%
117.6 g. carbs - 28%

A little low on cals and carbs but I guess that's ok.

Debbie, that's interesting how your macros turned out today - 28/45/28. How many carbs do you shoot for?

[bodyhard]

Happy Monday to all! Today's workout was Pull working Back, Biceps & Traps. I added in calves as well. 2 minutes rest between everything:

Back
Wide Grip Pullups: 6/6/4 (last week was 5/4/4)
T-Bar Rows: 70# - 3 sets/8 reps (Up 5#)
Reverse Grip DB Rows: 27's - 3 sets/10 reps (Up 2#)
***Notes: I was so excited being able to do 2 sets/6 reps of the pullups. I don't believe I've ever done that. Wide Grips have really challenged me. With the T-bar rows my towel almost ripped in half. I was really worried with the last set! LOL! Guess I need to get a stronger towel. I could have used 30's for the DB rows but I'm always worried about my low back with all the bent over stuff.

Biceps
Barbell Curls: 55# 3 sets/8 reps (same weight but last week did 8/7/7 reps)
Dumbbell Preacher Curls: 22's - 3 sets/10 reps (Up 2#)
***Notes: Did BB curls with strict form. What a difference that makes. DB Preachers were challenging as well. Got a great pump.

Traps
Barbell Shrugs: 110# - 3 sets/12 reps (Up 5#)
***Notes: I need to get a set of those hooks that you wrap around your wrists and the hook holds onto the barbell. This weight was really hard for me to hang on to.

Calves
Barbell Calf Raise: 110# - 3 sets/15 reps (Up 5# + up reps)
***Notes: What kind of notes can you have about calf raises? They're boring. LOL!

Music mix for today: Saliva, Breaking Benjamin, Trapt, Velvet Revolver, Slip Knot, lots of Linkin Park and some Enrique.

I WILL DO ABS TONIGHT!!!


Woke up this morning thinking it was a cardio day. Pretty happy to find out it was chest, shoulders and tri's. Wasn't thinking of upping weights or reps today because I just wasn't mentally prepared for this workout, but I ended up doing just that. Nothing monumental, but had a great workout nonetheless.

2 minute rest between everything.

Chest
Flyes (warmup): 25's - 2 sets/15 reps
Flyes: 35's - 3 sets/12 reps (same)
High Incline Flyes (pinkies in): 32's - 3 sets/15 reps (up 2#)
Decline Flyes: 27's - 2 sets/20 reps (up 2#)
***Notes: Flat and Incline Flyes really make my shoulders click and pop bad. I'm thinking I need to change this rotation and I just might do that for next week. I feel like I'm doing way too much chest work with this rotation. We'll see.

Shoulders
Wide Grip Upright Rows: 55# - 3 sets/10 reps (last week did 8/10/10)
DB Hammer Grip Front Raise: 15's - 2 sets/10 reps (Up 3#)
Standing External Rotations: 12's - 2 sets/15 reps (Up 2#)
***Notes: The HG Raises and External Rotations were really challenging. Had veins popping out all over. LOVE THAT! LOL!

Triceps
Cross Body Extensions: 17's - 3 sets/12 reps
Kickbacks w/palms up: 12# - 3 sets/15 reps (last week was 15/12/12 reps)
***Notes: I hate tricep work.

Still no ab work. WTF is wrong with me? I really need to do some this evening.

Outstanding workouts Muneca!

[ChocoChick]

Elise, I didn't list everything involved. I did Ab Ripper X from the P90X series. Tough stuff!

Yeah, I saw that when I went back to look. I have no idea what the Ab Ripper routine consists of.

[user464444132bbg]

Okay, how about Cardio Freak Queen? Or CFQ for short? :D

LOL Kevin! I like that! :D


Debbie, that's interesting how your macros turned out today - 28/45/28. How many carbs do you shoot for?

Usually around 30% for carbs or under 125 g. a day. Sometimes the %'s don't really add up correctly with this spreadsheet but it's close enough for me. I usually look at my grams versus the %.


Outstanding workouts Muneca!

Thanks John! ;)


Yeah, I saw that when I went back to look. I have no idea what the Ab Ripper routine consists of.

It consists of I think 11 (maybe more) ab exercises that you 25 times each with hardly no break in between. The last exercise is oblique twists with your feet up in the air and you do this one 50 times. It's a killer. Still VERY sore this morning.

[user464444132bbg]

I think this is the last day of this rotation. I'm sick of it and I need a change. I'll come up with a plan by Saturday. Haven't decided if I'm taking the next three days off and start back on Monday or just keep going and do something new on Saturday. I'll see how I feel.

Today was Back, Bi's & I was suppose to do legs but my low back was feeling really weird and I was suppose to do deadlifts so I just skipped the leg work. Bad me. I must have slept wrong because I was fine yesterday.

Back
Pullovers (warmup): 30# - 2 sets/15 reps
Pullovers: 40# - 12/10/10
Kelso Shrugs: 60# - 4 sets/15 reps (last week was 15/15/12/12)
One-Arm Rows: 35# - 12/12/10
***Notes: Last week I dropped my weights with pullovers. This time I stuck with 40's and did as many reps as I could. I added in one-arm rows since I skipped legs. Figured I had the time so why not? Abs are still really sore and doing the pullovers helped stretch them out a bit. They feel better now.

Biceps
EZ Preacher Curls: 55# - 10/10/8 (up 5#)
Zottman Curls: 17's - 3 sets/15 reps (up 2#)
Hammer Curls: 20's - 9/8/8
***Notes: Holy crap were my biceps pumped after this! My forearms were burning and my bi's felt like they were going to explode. Felt awesome! Zottman's really got me good, I love those. Threw in hammer curls because I had the time.

[ChocoChick]

It consists of I think 11 (maybe more) ab exercises that you 25 times each with hardly no break in between. The last exercise is oblique twists with your feet up in the air and you do this one 50 times. It's a killer. Still VERY sore this morning.

I think the best ab exercise I can do at this point is to stop eating junk! :o

[orca]

It consists of I think 11 (maybe more) ab exercises that you 25 times each with hardly no break in between. The last exercise is oblique twists with your feet up in the air and you do this one 50 times. It's a killer. Still VERY sore this morning.

I'd be hurting for a month. Very nice!

Good workout on the back and bi's too! I noticed that your not talking about your wrists hurting when doing bi's anymore. That's really good news.

[Nikonguy]

Killer workout Debbie! Do you keep a log of all your rotations? Just wondering. :)

[user464444132bbg]

I think the best ab exercise I can do at this point is to stop eating junk! :o

LMAO! You crack me up, Elise. That would probably help. :D


I'd be hurting for a month. Very nice!

Good workout on the back and bi's too! I noticed that your not talking about your wrists hurting when doing bi's anymore. That's really good news.

Hi Kevin! Yea, now that you mention it, my wrists haven't been hurting lately. I haven't done concentration curls for a few weeks, those bother it a lot. I'll have to try them soon and see if it still happens.

[user464444132bbg]

Killer workout Debbie! Do you keep a log of all your rotations? Just wondering. :)

Yep, I sure do. I'm anal about that. :)

[HoosierHardGain]

Ahh...old fashion back and bicep day! Great job, Debb!

[IronIc]

Hi Debbie! Great arms & back day :)

I am the same way concerning rotations - I get bored really easy. I may take a stab at the rotation you sent to me a couple of months ago when I am done with the 5x5.

[user464444132bbg]

Ahh...old fashion back and bicep day! Great job, Debb!

Hi Hoos! Thanks! I'm sure I will feel it tomorrow. With any luck anyways! :)


Hi Debbie! Great arms & back day :)

I am the same way concerning rotations - I get bored really easy. I may take a stab at the rotation you sent to me a couple of months ago when I am done with the 5x5.

Thanks Penney! Geez, I can't even remember which rotation I sent you. LOL! I have so many of them at home.

[ChocoChick]

Yep, I sure do. I'm anal about that. :)

Haha - I resemble that remark! I have all my log books since I started working out.

[user464444132bbg]

Haha - I resemble that remark! I have all my log books since I started working out.

Me too, Elise. And I know exactly which types of rotations work the best for me. :rolleyes:

[user464444132bbg]

Foods for today:

M1: Vanilla Pro Pudding w/ 1/4 c. raw oats (pre workout)
M2: ON whey protein shake (post workout)
M3: Chocolate Fudge BSN oatmeal & 1 tbsp. ground flaxseed
M4: Chicken breast; 1 tbsp. raw almonds
M5: 1/2 Turkey breast; small salad w/light honey mustard dressing
M6: 1 whole egg, 3 egg whites; salad w/light honey mustard dressing
M7: Chocolate Pro Pudding w/ 1 tbsp. power pb & 1 tbsp. ground flaxseed

1732 calories
52.05 g. fat - 27%
191.95 g. protein - 44%
124.5 g. carbs - 29%

[ChocoChick]

I am going to try your M7 tonight. I need something different.

Where do you get the power pb from? My local shop charges $12.99 and even bb.com charges $9.99 for 16 ounces. Ouch.

[IronIc]

I am going to try your M7 tonight. I need something different.

Where do you get the power pb from? My local shop charges $12.99 and even bb.com charges $9.99 for 16 ounces. Ouch.

Ouch! :eek: That's expensive :eek:

The chocolate pudding, pb & flaxseed does sound really good together :)

[user464444132bbg]

I am going to try your M7 tonight. I need something different.

Where do you get the power pb from? My local shop charges $12.99 and even bb.com charges $9.99 for 16 ounces. Ouch.

I pm'd you.


Ouch! :eek: That's expensive :eek:

The chocolate pudding, pb & flaxseed does sound really good together :)

That is expensive. Way more then I'm paying for it. This combo is good, Penney. I only have about 40 minutes to go and I can have it! :)

[BigBT]

Good looking workout this morning, Debbie. Don't you dare rotate Zottmans out of your next routine. Now that you and Josie have me doing them I need all the company in pain that I can get! :)
If it were me, I'd wait until Monday to start the new routine. If you are aching to workout on Saturday, just do a light full body workout to keep yourself hones.

[jocularric]

Milady Debbie a great grand Friday to thee!

T-Bar Rows: 70# - 3 sets/8 reps (Up 5#)
***Notes: With the T-bar rows my towel almost ripped in half. I was really worried with the last set! LOL!
Ah 'tis a most excellent conceit indeed. Thy use of a towel doth it not also strengthen thy grip?

[bluegreen]

Morning Debbie!

[orca]

Happy Friday Debbie!

[user464444132bbg]

Good looking workout this morning, Debbie. Don't you dare rotate Zottmans out of your next routine. Now that you and Josie have me doing them I need all the company in pain that I can get! :)
If it were me, I'd wait until Monday to start the new routine. If you are aching to workout on Saturday, just do a light full body workout to keep yourself hones.

Thanks Brian! And don't worry, my zotts are staying in my new rotation. I like them way too much to not do them. :) And I think I have decided to wait until Monday. My low back is really bugging me these last few days. Not liking that one bit. :(


Milady Debbie a great grand Friday to thee!

Ah 'tis a most excellent conceit indeed. Thy use of a towel doth it not also strengthen thy grip?

Hi Rick! The towel slips from my grip. I think when I do t-bar rows again I'll use rope. That way I can wrap the rope around my hands and not worry about losing grip.


Morning Debbie!

Morning Bunny! :)


Happy Friday Debbie!

Morning Kevin! Have a great Friday!

~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Today is my rest day and I'm starting a new rotation. I was going to start it Saturday but I think I'll take today and the weekend off to recharge. My low back has been bugging me yesterday and today so I want it to rest and feel better. Kind of worries me.

[bodyhard]

Good morning Mami Chula

[user464444132bbg]

Good morning Mami Chula

Good morning sweet thing. Nice to see your hot body in my journal this a.m. ;)

[bodyhard]

Good morning sweet thing. Nice to see your hot body in my journal this a.m. ;)

Did you get my response on your yahoo email?

[ChocoChick]

Hey Debbie, I did the pudding + pb thing. I used 1Tb of the pb. Do you use just 1? I find that the pudding has a weird taste so I am looking to mask it. I am curious to hear what you think.

What's your new rotation?

[IronIc]

Hi Debbie! No workout today?

It has been busy as heck in here today :eek: I barely have time to breathe!

[HoosierHardGain]

Hey Debbie...You've made it to Friday!

[user464444132bbg]

Did you get my response on your yahoo email?

Yes I did, didn't you get my repsonse? I still need to know what you think I should do with my shoulder work. :) Thanks for helping me on this. http://i102.photobucket.com/albums/m94/Fitnessfreak366/love0085.gif


Hey Debbie, I did the pudding + pb thing. I used 1Tb of the pb. Do you use just 1? I find that the pudding has a weird taste so I am looking to mask it. I am curious to hear what you think.

What's your new rotation?

Yes, I only use 1 tbsp. Really? You think the pudding has a weird taste? Man, I love that stuff. Reminds me of chocolate frosting and since I can't have the real thing, this stuff takes it's place. I can't believe I use to eat frosting out of the can. :eek: I also put 1 tbsp. of ground flaxseed in it, it gives it a nutty flavor.

I'll outline my rotation in a while when I get time.


Hi Debbie! No workout today?

It has been busy as heck in here today :eek: I barely have time to breathe!

Nope, Friday's are usually my rest day. I think I'm taking 2 more days off as well. :)


Hey Debbie...You've made it to Friday!

Yes I did! :D Have a great weekend, Hoos!

[user464444132bbg]

No meal stats for today. I went to lunch with one of my cousins and even though it was a healthy meal, I have no clue what the macros were. I'm on spot with the rest of my eating today so I know I did well. :D

Tomorrow is another story. My mom is taking me to a new pizza place out here and I'm probably going to pig out like I usually do!!! http://i102.photobucket.com/albums/m94/Fitnessfreak366/woohoo.gif

[IronIc]

No meal stats for today. I went to lunch with one of my cousins and even though it was a healthy meal, I have no clue what the macros were. I'm on spot with the rest of my eating today so I know I did well. :D

Tomorrow is another story. My mom is taking me to a new pizza place out here and I'm probably going to pig out like I usually do!!! http://i102.photobucket.com/albums/m94/Fitnessfreak366/woohoo.gif

Pizza. Yum! :p Now I'm hungry ;)

[user464444132bbg]

Pizza. Yum! :p Now I'm hungry ;)

Yea, me too. I'm always hungry. :rolleyes:

[user464444132bbg]

Ok, Elise asked what my rotation looked like. This is what I'm thinking of doing. BodyHard is helping me with it and if you're reading this, BH, I still need to know what to do with my shoulders and you need to answer the question I put out there for my leg day. :)

Monday
Chest
BB Bench ? 3 sets/6 reps
Incline DB Press ? 3 sets/8 reps
Decline Flyes ? 3 sets/10 reps
Weighted Elevated Pushups ? to failure

Tri?s
Close Grip Press ? 3 sets/6 reps
Skulls ? 3 sets/8 reps
Bench Dips ? 3 sets/10 reps

Tuesday
Hour of Cardio & abs

Wednesday
Back
Wide Grip Pullups ? 3 sets/6 reps (yea, like that?s possible!)
Barbell Rows ? 3 sets/8 reps
One Arm Rows ? 3 sets/10 reps
Pullovers ? 2 sets/12 reps
Shrugs - 3 sets/12 reps

Biceps
Barbell Curls: 3 sets/6 reps
Alternate Incline DB Curls ? 3 sets/8 reps
Concentration Curls ? 3 sets/10 reps
Zottman Curls ? 2 sets/12 reps

Thursday
Hour of cardio & abs

Saturday
Shoulders
Barbell Military Press ? 3 sets/6 reps
Upright Rows ? 3 sets/8 reps
Lateral Raise ? 3 sets/10 reps
DB Front Raise ? 3 sets/12 reps
20 min. of cardio

Sunday
Legs
Squats ? 3 sets/8 reps
Bulgarian Split Squats ? 3 sets/10 reps
Elevated Deads ? 3 sets/12 reps
Leg extensions ? 3 sets/12 reps
Hamstring curls ? 3 sets/12 reps (if lower back allows it)

I'm planning on doing this for 4 weeks and then change the exercises up for 4 more weeks. I'll up the weights as I can each week.

Starting this on Monday. http://i102.photobucket.com/albums/m94/Fitnessfreak366/woohoo.gif

[ChocoChick]

Elevated deads?

[jocularric]

Happy Saturday! Nice routine Debbie. Looks like fun in a sadistic way. :D How long do you plan on this cycle being?

[user464444132bbg]

Elevated deads?

Elise, I put my toes up on 5# dumbbells and do deads that way. It seems to be better for my low back and I get a better stretch in my hammies this way.


Happy Saturday! Nice routine Debbie. Looks like fun in a sadistic way. :D How long do you plan on this cycle being?

Happy Saturday, Rick! This will be an 8 week cycle. I'll change up exercises after the first 4 weeks.

~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* ~

No workout today, back is feeling much better. I can't freakin' believe I'm up so early. I can't sleep in to save my life! :rolleyes: I hate that sometimes. MY body wants to workout I guess...

[IronIc]

That looks like a freakishly wonderful rotation, Debbie :)

Have a great day!

[user464444132bbg]

That looks like a freakishly wonderful rotation, Debbie :)

Have a great day!

LMAO Penney!

Have a great day, my friend! :)

[user464444132bbg]

Weigh in today shows 125.4# on the scale and according to the mirror, I think I am under 16% body fat right now. Not quite at 15 but getting close. I've been hanging steady at 125.4# (on the nose) for the last 3 weeks now which I am very happy about. This is my ideal weight. I am still not happy with the backs of my legs but there is way less "ruffles" down there then before so I won't complain.

I am really happy with my abs. http://i102.photobucket.com/albums/m94/Fitnessfreak366/yippee.gif

I have callouses on my hands. :eek:

[BigBT]

That's a nice looking split, Debbie. I know BH is helping you out with the splits and the exercises so if this is in conflict with what he is telling you, please disregard it, but I have one or two suggestions:

On the biceps, I might look at moving the concentrations to the last movement. I've always considered those to be a finishing exercise with biceps to really help get that peak (yes, I'm still working on finding mine, myself). They can be interchanged with preachers in that regard.

For your shoulders, you might want to move the db front raises in front of your lat raises. I like to hit those strong right after the military presses and the exercises you have in front of them migh prohibit you from getting the most out of that exercise.

Congrats on being able to hold that weight, too while slowly lowering that BF!

[IronIc]

Weigh in today shows 125.4# on the scale and according to the mirror, I think I am under 16% body fat right now. Not quite at 15 but getting close. I've been hanging steady at 125.4# (on the nose) for the last 3 weeks now which I am very happy about. This is my ideal weight. I am still not happy with the backs of my legs but there is way less "ruffles" down there then before so I won't complain.

I am really happy with my abs. http://i102.photobucket.com/albums/m94/Fitnessfreak366/yippee.gif

I have callouses on my hands. :eek:

Wooohooo those are great stats, Debbie. I am telling myself right now that those kind of stats are in my future ;)

I'm not suprised at the callouses on your hands, with the lifting you do :) But, a few callouses certainly beat the jigglies we all get when we do not work out :o

How was your visit with Mom today? Was pizza on the menu? ;)

[user464444132bbg]

That's a nice looking split, Debbie. I know BH is helping you out with the splits and the exercises so if this is in conflict with what he is telling you, please disregard it, but I have one or two suggestions:

On the biceps, I might look at moving the concentrations to the last movement. I've always considered those to be a finishing exercise with biceps to really help get that peak (yes, I'm still working on finding mine, myself). They can be interchanged with preachers in that regard.

For your shoulders, you might want to move the db front raises in front of your lat raises. I like to hit those strong right after the military presses and the exercises you have in front of them migh prohibit you from getting the most out of that exercise.

Congrats on being able to hold that weight, too while slowly lowering that BF!

Thanks Brian! I'll keep this in mind. You make good points for both muscle groups so I appreciate that! :)



Wooohooo those are great stats, Debbie. I am telling myself right now that those kind of stats are in my future

I'm not suprised at the callouses on your hands, with the lifting you do :) But, a few callouses certainly beat the jigglies we all get when we do not work out :o

How was your visit with Mom today? Was pizza on the menu? ;)

Thanks Penney! I'm very happy with my stats, thats for sure! My visit with my mom was good and I ate pizza and chocolate pretty much all day. Oy! I gotta get these Saturday's under control again. I haven't been doing very well with them. :( But the pizza was excellent! :)

[jocularric]

I am really happy with my abs. http://i102.photobucket.com/albums/m94/Fitnessfreak366/yippee.gif
Good for you Debbie!


I have callouses on my hands. :eek:
Aw, you that like it's a bad thing.

(Shifting to quest mode)

Wear them Milady as a badge of thy valiant wielding of iron and steel.

[user464444132bbg]

Good for you Debbie!


Aw, you that like it's a bad thing.

(Shifting to quest mode)

Wear them Milady as a badge of thy valiant wielding of iron and steel.

Callouses aren't a bad thing, I'm actually pretty damn proud of them! :D

Have a great day Rick!

~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* ~*
~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* ~*

I feel like such a slug today. I should get my ass on the treadmill but I just have no motivation to do so. Plus I said I was going to rest until Monday. But I ate so much junk yesterday, I really hate when I do that to myself. I need to calm it down on Saturday's because I pay for it for days afterwards. Tomorrow I will hit the iron with full force. http://i102.photobucket.com/albums/m94/Fitnessfreak366/yippee.gif

Edit: I cannot believe how cool it is here right now. I woke up to 50 degrees! This has been the best damn summer Ohio has seen in years. I'll take this over 90 degrees and humidity any day! The highest it has gotten this weekend is 75 and today it might hit 80. Awesome stuff!

[flyskygirl]

Hi Debbie, Just stopping in to say Hi and yes great stats! Great BF% your diet is great! I wish I can be so diciplined all the time..but did I read something about pizza? MMM :D

Your workout ahead looks great! I cant wait myslef to get back into one bodypart a day ..Im on a "program" thats doing a totally body in a few days a week kinda thing to maybe shock something??!! ...and Im kinda in withdraw from the split you posted!!

where are you in this great state of ours?close to the buckeyes?

have a good rest of the weekend:)
Tish

[user464444132bbg]

Hi Debbie, Just stopping in to say Hi and yes great stats! Great BF% your diet is great! I wish I can be so diciplined all the time..but did I read something about pizza? MMM :D

Your workout ahead looks great! I cant wait myslef to get back into one bodypart a day ..Im on a "program" thats doing a totally body in a few days a week kinda thing to maybe shock something??!! ...and Im kinda in withdraw from the split you posted!!

where are you in this great state of ours?close to the buckeyes?

have a good rest of the weekend:)
Tish

Hi Tish! Thanks for checking out my journal! I'm so looking forward to my new rotation. I'm want to start today but I'll control myself and wait. :) Total body workouts are great but I prefer working one body part a week, I get way better results doing that.

I love about 20 miles west of Cleveland. Where abouts are you?

[ArchAngel'73]

Hi Debbie! You've had some awseome sessions, full of callouses and sore abs, and a little bit 'o pizza and chocloate, you've earned it.
Glad you had a good time with mom! My mom was here recently too, diet went south real quick. Back on track today.
Appreciate the info about the HRM, gonna take a lesson from you and pick one up soon.

[user464444132bbg]

Hi Debbie! You've had some awseome sessions, full of callouses and sore abs, and a little bit 'o pizza and chocloate, you've earned it.
Glad you had a good time with mom! My mom was here recently too, diet went south real quick. Back on track today.
Appreciate the info about the HRM, gonna take a lesson from you and pick one up soon.

Hi Brian! Mom's are bad for diets, aren't they? LOL!!

[user464444132bbg]

Meals for today:

M1: Chocolate Fudge BSN oatmeal (1/2 c. oats)
M2: Brownie Clif Bar
M3: 1 whole egg, 3 egg whites; 2 tbsp. raw almonds
M4: 1 c. Greek style yogurt w/ Banana cream BSN (getting really sick of this)
M5: Buffalo Burger; salad w/light honey mustard dressing
M6: Chocolate Pro Pudding w/ 1 tbsp. power pb, 1 tbsp. ground flaxseed & 2 tbsp. raw oats

1679 calories
58.45 g. fat - 31%
172.15 g. protein - 41%
123.15 g. carbs - 29%

Did lots better then yesterday! :eek: LOL!!!

[mom24boys]

Hi Debbie, Hope ya had a good weekend

[ChocoChick]

Pizza and chocolate sounds like a winning combination to me. Congrats on the stats!

[ArchAngel'73]

Hi Brian! Mom's are bad for diets, aren't they? LOL!!
LOL too, mine could have given me some leaner genes too, LOL:)

[IronIc]

Hi Debbie! I am looking forward to reading how your new rotation works tomorrow :)

Your diet looks really good. I didn't do too well this weekend! :o It's turned to Saturdays and Sundays instead of just Saturdays. I need to fix that! :)

[jocularric]

Pizza and chocolate sounds like a winning combination to me.
ELISE! You are not helping here. I know this isn't my journal but dang it--I've been weak today. I don't need to read this kind of stuff. I was doing pretty good with low carbing it. WAS. :( Oh well, I guess so long as my general direction is moving in the direction I want it to.

Sorry, about my rant and hijack Debbie. How ya doin'? Your diet looks tastier than the four candy bars I just ate. :eek:

[user464444132bbg]

Hi Debbie, Hope ya had a good weekend

Hi Lisa! My weekend was ok.


Pizza and chocolate sounds like a winning combination to me. Congrats on the stats!

Thanks on the stats, Elise. No more pizza and chocolate for me for a while. :rolleyes:


LOL too, mine could have given me some leaner genes too, LOL

Luckily I got my meso genes from my mom. But still, it's easy for me to gain if I let myself. If I lived with her, I'd be screwed! :eek:


Hi Debbie! I am looking forward to reading how your new rotation works tomorrow

Your diet looks really good. I didn't do too well this weekend! It's turned to Saturdays and Sundays instead of just Saturdays. I need to fix that! :)

Weekends are tough, Penney. I have it down to only one day of crap food. I need to fix that as well.


ELISE! You are not helping here. I know this isn't my journal but dang it--I've been weak today. I don't need to read this kind of stuff. I was doing pretty good with low carbing it. WAS. :( Oh well, I guess so long as my general direction is moving in the direction I want it to.

Sorry, about my rant and hijack Debbie. How ya doin'? Your diet looks tastier than the four candy bars I just ate. :eek:

LOL Rick!! Rant away! :)

[user464444132bbg]

This morning is the start of my new 8 week rotation. This one I planned out myself so I hope it works well for me. I'm working 1 body part a week and doing cardio about 2 1/2 hrs. a week. Today was Chest and Tri's:

Chest
1 min. rest
Barbell Press warmup: 85# - 2 sets/10 reps
1:30 min. rest
Barbell Press: 100# - 3 sets/6 reps
Incline Dumbbell Press: 37's - 3 sets/8 reps
Decline Flyes: 30's - 1 sets/10 reps; 35's - 2 sets/10 reps
Weighted Elevated Pushups: 20/20
**Notes: Chest kind of feels like it's in a plateau for some reason. Not sure what I need to do about it?

Triceps
1:30 min. rest
Close Grip Barbell Press: 85# - 3 sets/6 reps
Skull Crushers: 55# - 3 sets/8 reps
Weighted Bench Dips: 35# - 3 sets/10 reps
**Notes: I'm happy to say the CG Press were fairly easy with 85#. The last set I had to force the last rep up. I'm pleased with this progress

[IronIc]

Good morning Debbie! The chest and tri workout looks good. Impressive on the 37.5# dumbells :)

I am just now getting into bench dips. They're tough but I love them. I actually had triceps DOMS this weekend, from doing just 16 of them (2 sets of 8) :D

Elevated pushups - I have never heard of those. Ouch. I am up to 9 "girl" pushups. :o

[user464444132bbg]

Good morning Debbie! The chest and tri workout looks good. Impressive on the 37.5# dumbells :)

I am just now getting into bench dips. They're tough but I love them. I actually had triceps DOMS this weekend, from doing just 16 of them (2 sets of 8) :D

Elevated pushups - I have never heard of those. Ouch. I am up to 9 "girl" pushups. :o

Hi Penney! I love elevated pushups. I put my feet up on my high step using 3 risers. It really works the upper chest well. :) You'll get there with the pushups, it takes time.

I went to Wal Mart Saturday and I seen this weighted vest there for $50. It weighs 20# but you can adjust it to be lighter if you want. I really want to get it to do pushups and pullups with. The extra weight will really help me. Pushups aren't much of a challenge for me anymore unless I weigh myself down. :rolleyes:

[orca]

Morning Debbie. Hope you had a great weekend.

New split...nice looking workout. Why do you feel you have hit a plateau on your chest?

[flyskygirl]

Hi Tish! Thanks for checking out my journal! I'm so looking forward to my new rotation. I'm want to start today but I'll control myself and wait. :) Total body workouts are great but I prefer working one body part a week, I get way better results doing that.

I love about 20 miles west of Cleveland. Where abouts are you?


Hey Debbie..Great weight numbers! WOW..your strong woman!

Im in central Columbus...the home of the beloved buckeyes. Im about 20 miles myself from the downtown area...out in the "country" as they say.:)
surrounded by corn fields and cows..and hilllbillies LOL
I have cousins that liveEast Cleveland..Highland Heights...they love it up there. I was supposed to go up to Headlands state park today to the "beach" on Lake Erie BUT my "check engine soon" light came on in the car..thats always NOT PRETTY! so no 2 hour drives anytime soon...I dont think my AAA goes that far!

[bodyhard]

This morning is the start of my new 8 week rotation. This one I planned out myself so I hope it works well for me. I'm working 1 body part a week and doing cardio about 2 1/2 hrs. a week. Today was Chest and Tri's:

Chest
1 min. rest
Barbell Press warmup: 85# - 2 sets/10 reps
1:30 min. rest
Barbell Press: 100# - 3 sets/6 reps
Incline Dumbbell Press: 37's - 3 sets/8 reps
Decline Flyes: 30's - 1 sets/10 reps; 35's - 2 sets/10 reps
Weighted Elevated Pushups: 20/20
**Notes: Chest kind of feels like it's in a plateau for some reason. Not sure what I need to do about it?

Triceps
1:30 min. rest
Close Grip Barbell Press: 85# - 3 sets/6 reps
Skull Crushers: 55# - 3 sets/8 reps
Weighted Bench Dips: 35# - 3 sets/10 reps
**Notes: I'm happy to say the CG Press were fairly easy with 85#. The last set I had to force the last rep up. I'm pleased with this progress

Nice numbers on those weights!

[user464444132bbg]

Morning Debbie. Hope you had a great weekend.

New split...nice looking workout. Why do you feel you have hit a plateau on your chest?

Hi Kevin! My weekend was ok I suppose. Didn't do much. I'm not sure why I feel this way about my pecs, they just seem to be at a stand still. I can go way heavier then the DB's I'm using right now but my main problem is getting the damn things in position. Also, my shoulder starts clicking a lot when I go higher then 35's or 40's. Kind of bums me out. You can only bench press for so long, you know? :rolleyes:


Hey Debbie..Great weight numbers! WOW..your strong woman!

Im in central Columbus...the home of the beloved buckeyes. Im about 20 miles myself from the downtown area...out in the "country" as they say.:)
surrounded by corn fields and cows..and hilllbillies LOL
I have cousins that liveEast Cleveland..Highland Heights...they love it up there. I was supposed to go up to Headlands state park today to the "beach" on Lake Erie BUT my "check engine soon" light came on in the car..thats always NOT PRETTY! so no 2 hour drives anytime soon...I dont think my AAA goes that far!

Hi Tish! I have been to Columbus a few times, I love downtown. I also live near corn fields, cows and hillbillies! LMAO! Oh well, what can you do? At least its peaceful.

Hope your car is ok. My check engine light has been on for about 6 months now. :rolleyes:

[user464444132bbg]

Nice numbers on those weights!

Thanks BH! :)

[user464444132bbg]

M1: Vanilla Pro Pudding w/ 1/4 c. raw oats (pre workout)
M2: ON whey protein shake (post workout)
M3: Chocolate Fudge BSN oatmeal (1/2 c. oats), 1 tbsp. ground flaxseed
M4: Chicken breast; 2 tbsp. raw almonds
M5: 1/2 Turkey patty; small salad w/light honey mustard dressing
M6: 1 whole egg, 3 egg whites w/salsa scrambled; salad w/light honey mustard dressing
M7: Chocolate Pro Pudding w/ 1 tbsp. power pb, 2 tbsp. raw oats, 1 tbsp. ground flaxseed

1720 calories
57.25 g. fat - 30%
183.75 g. protein - 43%
119.95 g. carbs - 28%

[dbx]

Debbie, your workout today looks great. Hmmm...plateau? You can try modifying your diet, but I've got a feeling that may not work in your case. You can also try skipping a session or two of it, and then coming back at it. I can't find an excellent article from BB.com about breaking plateaus, but here's one on improving your BP : http://www.bodybuilding.com/fun/criticalbench19.htm

[ChocoChick]

Hope your car is ok. My check engine light has been on for about 6 months now. :rolleyes:

Let me guess - you drive a Ford? :D


On the plateau... have you tried doing partials at the end of your working sets?

[dbx]

Let me guess - you drive a Ford? :D

Actually........many cars intentionally have the "check engine" light come on after so many miles to remind you to have routine maintenance done. I have a Honda that does this, and there is a very simple way to get it to turn off.....for another 7500 miles :). My oldest sister freaked out about it when it happened to her, and I told her how to reset it.

[ChocoChick]

Actually........many cars intentionally have the "check engine" light come on after so many miles to remind you to have routine maintenance done. I have a Honda that does this, and there is a very simple way to get it to turn off.....for another 7500 miles :). My oldest sister freaked out about it when it happened to her, and I told her how to reset it.

Yeesh - you have to go get all serious about this stuff. *rethinks standing invite...*




:p

[user464444132bbg]

Debbie, your workout today looks great. Hmmm...plateau? You can try modifying your diet, but I've got a feeling that may not work in your case. You can also try skipping a session or two of it, and then coming back at it. I can't find an excellent article from BB.com about breaking plateaus, but here's one on improving your BP : http://www.bodybuilding.com/fun/criticalbench19.htm

Hi Kevin! No more diet changes. The next diet change I do is adding in my carbs again but that's not until the fall. Thanks for the article, I will check it out! :)


Let me guess - you drive a Ford? :D


On the plateau... have you tried doing partials at the end of your working sets?

Nope, I drive a Chevy. It's the spark plugs, I already know the problem. It's getting hubby to fix it that is the challenge. :rolleyes:

I like the idea of partials, Elise. Thanks for that! Rick (Joc) is doing that with his training I think, I'll have to keep a close eye on his workouts.


Actually........many cars intentionally have the "check engine" light come on after so many miles to remind you to have routine maintenance done. I have a Honda that does this, and there is a very simple way to get it to turn off.....for another 7500 miles :). My oldest sister freaked out about it when it happened to her, and I told her how to reset it.

+


Yeesh - you have to go get all serious about this stuff. *rethinks standing invite...*



:p

Must you two bicker even in my journal?? LMAO!

[ChocoChick]

Must you two bicker even in my journal?? LMAO!

I'm just hoping for some make-up sex! :D

[user464444132bbg]

I'm just hoping for some make-up sex! :D

LMFAO!!!! http://i102.photobucket.com/albums/m94/Fitnessfreak366/lmao.gif

[BigBT]

This morning is the start of my new 8 week rotation. This one I planned out myself so I hope it works well for me. I'm working 1 body part a week and doing cardio about 2 1/2 hrs. a week. Today was Chest and Tri's:

Chest
1 min. rest
Barbell Press warmup: 85# - 2 sets/10 reps
1:30 min. rest
Barbell Press: 100# - 3 sets/6 reps
Incline Dumbbell Press: 37's - 3 sets/8 reps
Decline Flyes: 30's - 1 sets/10 reps; 35's - 2 sets/10 reps
Weighted Elevated Pushups: 20/20
**Notes: Chest kind of feels like it's in a plateau for some reason. Not sure what I need to do about it?

Triceps
1:30 min. rest
Close Grip Barbell Press: 85# - 3 sets/6 reps
Skull Crushers: 55# - 3 sets/8 reps
Weighted Bench Dips: 35# - 3 sets/10 reps
**Notes: I'm happy to say the CG Press were fairly easy with 85#. The last set I had to force the last rep up. I'm pleased with this progress

Debbie, that's a great looking workout today. I can't believe you have energy for the skull crushers immediately after the cgbp's. Strong tris.

[bluegreen]

Hi Debbie, dittoing BigBT, nice workout!

[ArchAngel'73]

I'm just hoping for some make-up sex! :D


LMFAO!!!! http://i102.photobucket.com/albums/m94/Fitnessfreak366/lmao.gif
I'm too shy and naive about the world to hear this stuff...but I'm gonna go and pick a fight with the girlfriend soon just to find out if its true:D
Great workout session and nutrition Debbie.
Partials are a good way to break through a plateau, but so is not doing bench for a while. When your shoulder clicks, does it hurt too?

[user464444132bbg]

Debbie, that's a great looking workout today. I can't believe you have energy for the skull crushers immediately after the cgbp's. Strong tris.

Hi Brian! I don't usually care for tricep work, but they are one of my strongest muscle groups. They rarely get sore but the last few times I've worked them they have been sore. Liking that! :)


Hi Debbie, dittoing BigBT, nice workout!

Hi Bunny! Thanks!


I'm too shy and naive about the world to hear this stuff...but I'm gonna go and pick a fight with the girlfriend soon just to find out if its true:D
Great workout session and nutrition Debbie.
Partials are a good way to break through a plateau, but so is not doing bench for a while. When your shoulder clicks, does it hurt too?

Brian, I wouldn't guess you being shy or naieve. LOL! The clicking doesn't hurt but I really hate hearing it when it happens. Sends shivers up my spine!

[user464444132bbg]

Felt weird this morning. As I was sitting on the couch trying to wake up I kept having major dizzy spells washing over me. http://i102.photobucket.com/albums/m94/Fitnessfreak366/stars.gif Not sure if it's sinus related or what. No nausea, but the room was spinning. Very strange. I was fine when I did my workout. I'm wondering if my carbs are too low. I'm below 120 g. a day right now and I think you shouldn't go below 125 g. Maybe I'll raise them a bit and see if that helps.

Cardio day. I actually felt like doing cardio today which was good. I decided on Cardio Coach #3 and then did challenge #2 & #3 from Cardio Coach #2. I love mixing and matching these workouts.

Cardio stats:
60 minutes
50 minutes in zone
339 calories burned
3.4 miles travelled

[Bob45]

Another dedicated worker and eater here. You are strong too. When I plateau I usually eat more to get stronger but you are on a strict plan. Another thing I do is add different lifts that help the muscles that relate to that area. I remember starting deadlifts and my bench went up.

[bluegreen]

oh ugh on the dizzy spells! Hope raising the carbs a bit helps!

[IronIc]

Debbie, the dizzy spells don't sound good :( I don't know about the carbs ... you did mention your blood pressure is okay (dizziness can be a symptom of either low or high blood pressure)

Also, could you be hypoglycemic? I hope you feel better soon

[dbx]

Felt weird this morning. As I was sitting on the couch trying to wake up I kept having major dizzy spells washing over me.

You be careful, young lady. Perhaps it is just the sinuses causing it. It may sound weird, but it's not even August yet and I can feel Fall in the air at night/morning. For Atlanta, this is kinda strange....but I have a special sense about Fall, as it's my favorite season. Anyway, I hope it's something like weather changes and something more serious causing you this problem.

[bodyhard]

Felt weird this morning. As I was sitting on the couch trying to wake up I kept having major dizzy spells washing over me. http://i102.photobucket.com/albums/m94/Fitnessfreak366/stars.gif Not sure if it's sinus related or what. No nausea, but the room was spinning. Very strange. I was fine when I did my workout. I'm wondering if my carbs are too low. I'm below 120 g. a day right now and I think you shouldn't go below 125 g. Maybe I'll raise them a bit and see if that helps.

Cardio day. I actually felt like doing cardio today which was good. I decided on Cardio Coach #3 and then did challenge #2 & #3 from Cardio Coach #2. I love mixing and matching these workouts.

Cardio stats:
60 minutes
50 minutes in zone
339 calories burned
3.4 miles travelled

That is not a good thing the dizzy spells, if that continues to happen you should see a doc, I don't know crap about **** like this but I have heard that dizzy spells comes from lack of oxygen or blood to the brain.

[user464444132bbg]

Another dedicated worker and eater here. You are strong too. When I plateau I usually eat more to get stronger but you are on a strict plan. Another thing I do is add different lifts that help the muscles that relate to that area. I remember starting deadlifts and my bench went up.

Hi Bob! Thanks for visiting. Yea, eating more isn't what I want to do right now. I will be trying different things to see if I can get what I'm looking for.


oh ugh on the dizzy spells! Hope raising the carbs a bit helps!

Me too! :)


Debbie, the dizzy spells don't sound good :( I don't know about the carbs ... you did mention your blood pressure is okay (dizziness can be a symptom of either low or high blood pressure)

Also, could you be hypoglycemic? I hope you feel better soon

I haven't checked my blood pressure in a while. Probably should. Yes, I'm hypoglycemic for sure. I'm thinking my last meal isn't cutting it to get me through cardio in the a.m. When I lift I eat as soon as I get up so that's not a problem. Oy! Hopefully it will pass soon.


You be careful, young lady. Perhaps it is just the sinuses causing it. It may sound weird, but it's not even August yet and I can feel Fall in the air at night/morning. For Atlanta, this is kinda strange....but I have a special sense about Fall, as it's my favorite season. Anyway, I hope it's something like weather changes and something more serious causing you this problem.

Young lady. LMAO! I love fall! That's my favorite time of year as well. It's been really cold here in the mornings. I think it was only 55 yesterday and around that this morning. It progressively gets warmer during the day but only in the lower 80's. This has been the perfect summer.


That is not a good thing the dizzy spells, if that continues to happen you should see a doc, I don't know crap about **** like this but I have heard that dizzy spells comes from lack of oxygen or blood to the brain.

I'll get it checked if it continues. I really do think it has a lot to do with my diet. :rolleyes: Can't win I tell you!

[dbx]

Young lady. LMAO! I love fall! That's my favorite time of year as well. It's been really cold here in the mornings. I think it was only 55 yesterday and around that this morning. It progressively gets warmer during the day but only in the lower 80's. This has been the perfect summer.

We just started to get some nice low 70's morning temps around here. I love it.

[IronIc]

Debbie, I so love the weather here this summer. We hardly have to put the ac on! :D Our flowers have not done so well, though. Stuff is dying all over :(

[user464444132bbg]

We just started to get some nice low 70's morning temps around here. I love it.

Me too. I hate really hot, humid weather. Ruins the summer. I sure hope this lasts.


Debbie, I so love the weather here this summer. We hardly have to put the ac on! :D Our flowers have not done so well, though. Stuff is dying all over :(

Us too. I think I've used the AC maybe 5 times this year. I can deal with that! I love having the windows open. We are getting some nice rain today. I'm glad, we really need it.

[orca]

Afternoon Debbie, I'm getting to the journals a little late today. You be careful with that dizzy stuff. Good job on the cardio.

[user464444132bbg]

Afternoon Debbie, I'm getting to the journals a little late today. You be careful with that dizzy stuff. Good job on the cardio.

Hi Kevin! I'll be careful. :)

[user464444132bbg]

Foods for today:

M1: ON whey protein shake (post workout)
M2: Chocolate Fudge BSN oatmeal (1/2 c. raw oats)
M3: Chicken breast; 2 tbsp. almonds; peach
M4: 1/2 turkey patty; small salad w/light honey mustard dressing
M5: Buffalo burger; salad w/light honey mustard dressing
M6: Chocolate Pro Pudding w/ 1 tbsp. power pb & 1 tbsp. ground flaxseed

1708 calories
57.65 g. fat - 30%
182.45 g. protein - 43%
120.25 g. carbs - 28%

[user464444132bbg]

This evening I did the abs from a workout called Kick, Punch & Crunch. I so love this ab workout. Its done with a stability ball, I used a 12# weight for certain segments and the inverted pykes are my favorite!

Going for a walk now! It's so beautiful out, I don't want to stay inside.

Oh, here are the inverted pykes if anyone was wondering what they are:

http://pic14.picturetrail.com/VOL516/3975936/12873354/267707918.jpg

I LOVE doing these!!!

[orca]

This evening I did the abs from a workout called Kick, Punch & Crunch. I so love this ab workout. Its done with a stability ball, I used a 12# weight for certain segments and the inverted pykes are my favorite!

Going for a walk now! It's so beautiful out, I don't want to stay inside.

Oh, here are the inverted pykes if anyone was wondering what they are:

http://pic14.picturetrail.com/VOL516/3975936/12873354/267707918.jpg

I LOVE doing these!!!

I wouldn't mind watching that class. :p

[BigBT]

Hope you are feeling better tonight and the dizziness has stopped. I had a bout with that a few years ago. I was diagnosed with sleep deprivation. A couple nights of sleeping pills and ten hours of sack time cleared me right up.

I'm definately in the fall/cooler weather club. If anyone wants to pack up and move to Maine and start a gym with me, just let me know!

[user464444132bbg]

I wouldn't mind watching that class. :p

LOL! This specific trainer, her name is Cathe Friedrich, has the most awesome workouts I have ever done. Cardio and weight training, they are all awesome.


Hope you are feeling better tonight and the dizziness has stopped. I had a bout with that a few years ago. I was diagnosed with sleep deprivation. A couple nights of sleeping pills and ten hours of sack time cleared me right up.

I'm definately in the fall/cooler weather club. If anyone wants to pack up and move to Maine and start a gym with me, just let me know!

Hi Brian! I am feeling better tonight, thanks! :) Sleep is definitely not my problem. I sleep like a rock almost every night. Hmmm, starting a gym in Maine... Sounds like fun. I've always wanted to go to Maine, although I've heard you don't want to be there in the dead of winter. :eek: Snow has never bothered me, though.

[IronIc]

Debbie, I'm glad to hear you're better! :) Dizziness is scary stuff

[user464444132bbg]

This morning was back, biceps and traps.

Back/Traps
Wide Grip Pullups: 6/5/4?
Barbell Rows: 75# - 3 sets/8 reps
One Arm Rows: 40# - 3 sets/10 reps
Incline DB Shrugs: 40's - 3 sets/12 reps
***Notes: Was kind of bummed with the wide grip pullups, I really want to get to 3 sets/6 reps. These are just so freakin' hard for me. Bonehead move of the day: while doing one arm rows I brought the dumbbell right into my hop bone. Dang did that hurt! I'll have a nice bruise there for sure.

Biceps
Barbell Curls: 60# - 3 sets/6 reps
Zottman Curls: 20's - 3 sets/10 reps
Concentration Curls: 20# - 3 sets/12 reps
***Notes: This was puke status. I'm happy to have gotten to 60# curls with good form. I could not believe how hard the zotts were for me today. I went up in weight but only by 3#. I can't believe that made such a difference. Biceps were quite pumped by the time I was done!

I'm really enjoying the beautiful weather we have had here now for weeks. It is awesome!

[IronIc]

Morning Debbie!

This weather IS awesome :D I love just having a fan in the window. It's really hard to roll out of bed in the morning because it feels so good in there!

I has been a long time since we've had a summer like this. I hate it when it's too hot.

Have a nice day! :)

[Bob45]

Good workout!

[user464444132bbg]

Morning Debbie!

This weather IS awesome :D I love just having a fan in the window. It's really hard to roll out of bed in the morning because it feels so good in there!

I has been a long time since we've had a summer like this. I hate it when it's too hot.

Have a nice day! :)

Hi Penney! I had my electric blanket on last night! LOL! Actually, I've had it on for the past few weeks. It's like we're having an extended fall except a tad bit warmer. :D

You have a great day too!


Good workout!

Thanks Bob! :)

[fitnessman]

I'm really enjoying the beautiful weather we have had here now for weeks. It is awesome!

The weather has been great, but we need rain! The lakes are getting low due the Ohio river needing the water!

[ChocoChick]

You had to use your electric blanket? I am insanely jealous! Either I'm having hot flashes or it is just too darned hot here! :mad:

[user464444132bbg]

The weather has been great, but we need rain! The lakes are getting low due the Ohio river needing the water!

Who let you in here? LOL! JK! We're getting rain today and some yesterday but nothing much to speak of. Our grass is still brown.


You had to use your electric blanket? I am insanely jealous! Either I'm having hot flashes or it is just too darned hot here! :mad:

FL is insanely hot this time of year. I have no idea why anyone would want to live there. No offense, Elise. I just never saw the attraction to FL with all the nasty bugs and the hot humid weather.

[ChocoChick]

It's actually not very buggy, Debbie. And while it's 90 now, it'll be sunny and perfect in January.

[user464444132bbg]

It's actually not very buggy, Debbie. And while it's 90 now, it'll be sunny and perfect in January.

This is true. I love winter, though! :D

[IronIc]

This is true. I love winter, though! :D

Ugh! I hate winter and snow! But I love autumn and spring :)

[bkeithb]

This is true. I love winter, though! :D

Gotta agree with you, Debbie!

I grew up in the South with no winter to speak of. For the last 25 years I've lived in three different countries and when in the States, in Northern states. I love snow ... even when I have to shovel it. A good cardio workout, eh? :D

[user464444132bbg]

Ugh! I hate winter and snow! But I love autumn and spring :)

I actually love all the seasons, that's about the only thing I like about Ohio.


Gotta agree with you, Debbie!

I grew up in the South with no winter to speak of. For the last 25 years I've lived in three different countries and when in the States, in Northern states. I love snow ... even when I have to shovel it. A good cardio workout, eh? :D

Hi Keith! Thanks for visiting my journal!

[user464444132bbg]

Meals for today:

M1: Vanilla Pro Pudding w/ 1/4 c. raw oats (pre workout)
M2: ON whey protein shake (post workout)
M3: Chocolate Fudge BSN oatmeal (1/2 c. raw oats) & 1 tbsp. ground flaxseed
M4: Turkey patty; 2 tbsp. raw almonds
M5: 3/4 c. Greek yogurt w/ Banana Cream BSN
M6: 1 whole egg, 3 egg whites; salad w/light honey mustard dressing
M7: Chocolate Pro Pudding w/ 1 tbsp. power pb & 1 tbsp. ground flaxseed

1719.5 calories
56.9 g. fat - 30%
188.5 g. protein - 44%
120.45 g. carbs - 28%

[ChocoChick]

This is true. I love winter, though! :D

I really like the idea of winter -- white, freshly fallen snow, children making snowmen, cookies baking in the oven. It's the reality -- yellow snow, slush, chiseling ice off my windshield -- that I am not too fond of! I spent many years in Massachusetts and I am have enough ice to last a ligetime.

[user464444132bbg]

I really like the idea of winter -- white, freshly fallen snow, children making snowmen, cookies baking in the oven. It's the reality -- yellow snow, slush, chiseling ice off my windshield -- that I am not too fond of! I spent many years in Massachusetts and I am have enough ice to last a ligetime.

LOL Elise! To each his own I suppose. :)

[Bob45]

So which meal was dinner?

[IronIc]

I really like the idea of winter -- white, freshly fallen snow, children making snowmen, cookies baking in the oven. It's the reality -- yellow snow, slush, chiseling ice off my windshield -- that I am not too fond of! I spent many years in Massachusetts and I am have enough ice to last a ligetime.

LOL! Winter always looks nice on calendars.

Snow is very pretty (at least when it's freshly fallen). And actually, it's not that I mind driving in snow, it's that damn ice that comes from snow melting and refreezing :rolleyes:

[user464444132bbg]

So which meal was dinner?

M6. :)


LOL! Winter always looks nice on calendars.

Snow is very pretty (at least when it's freshly fallen). And actually, it's not that I mind driving in snow, it's that damn ice that comes from snow melting and refreezing :rolleyes:

I LOVE driving in the snow!! Especially through snow drifts. Don't ask me why, I just do! :D

[ArchAngel'73]

Hi Debbie! How's it going?
Let's not rush the snow thing too much, I see plenty of it up here:).

[orca]

This is true. I love winter, though! :D

Winters great....I love to be able to go skiing but come March, I wish it was over.

Have a great day Debbie!

[ChocoChick]

Morning, Debbie. I have to look back and see if you posted your new rotation. I have been buried this week and feel as though I have missed a lot.

[user464444132bbg]

Hi Debbie! How's it going?
Let's not rush the snow thing too much, I see plenty of it up here:).

Yea, I'm not rushing the snow. I just don't mind it when it gets here.


Winters great....I love to be able to go skiing but come March, I wish it was over.

Have a great day Debbie!

I'm pretty much the same way. I use to hate summer but if they continue to be like this, then summer will soon become my favorite season. I know this weather is a fluke, however.


Morning, Debbie. I have to look back and see if you posted your new rotation. I have been buried this week and feel as though I have missed a lot.

It's a couple pages back, Elise. :)

[user464444132bbg]

This morning I decided to just do some steady state and endurance stuff on my treadmill. I can't believe I did 3 - 5 minute endurance jogs. I just can't do endurance when it comes to running but I felt I did really well. Loaded up some good music on my MP3 and the time seem to fly for a change. Need to do abs tonight.

Cardio stats:
1:00 hr. total
48 min. in zone
344 calories burned
3.5 miles travelled

[IronIc]

Great cardio Debbie! Give me some of those minutes, will ya? ;) hehe

I've been so bad this week concerning cardio. Ack! :rolleyes:

[flyskygirl]

Great job on the cardio this morning!! wow...I know I couldnt do an hour without passout... call 911! LOL

Have a great afternoon!

[bkeithb]

This morning I decided to just do some steady state and endurance stuff on my treadmill. I can't believe I did 3 - 5 minute endurance jogs. I just can't do endurance when it comes to running but I felt I did really well. Loaded up some good music on my MP3 and the time seem to fly for a change. Need to do abs tonight.

Cardio stats:
1:00 hr. total
48 min. in zone
344 calories burned
3.5 miles travelled

Great job on the cardio, Debbie! I'm going to go biking when I get home today!

[user464444132bbg]

Great cardio Debbie! Give me some of those minutes, will ya? ;) hehe

I've been so bad this week concerning cardio. Ack! :rolleyes:

Thanks Penney! Get back to the cardio! It's almost as important as lifting. I'm hoping to get a short ab workout in tonight. Waiting for my food to digest. :)


Great job on the cardio this morning!! wow...I know I couldnt do an hour without passout... call 911! LOL

Have a great afternoon!

Thanks Tish! Geez, I only do 2 1/2 hours of cardio a week. I don't think that's a whole lot. I use to do about 4-5 hours of cardio a week. I must have been insane! LOL!


Great job on the cardio, Debbie! I'm going to go biking when I get home today!

Thanks Keith! Have fun on your bike ride!!

[user464444132bbg]

Foods for today:

M1: ON whey protein shake (post workout)
M2: Chocolate Fudge BSN oatmeal (1/2 c. oats) & 1 tbsp. ground flaxseed
M3: Chicken breast; 2 tbsp. raw almonds; peach
M4: 1/2 turkey patty; salad w/light honey mustard dressing
M5: Buffalo Burger; salad w/light honey mustard dressing
M6: Chocolate Pro Pudding w/ 1 tbsp. power pb

1719 calories
57.85 g. fat - 30%
184.35 g. protein - 43%
120.25 g. carbs - 28%

[user464444132bbg]

Did some ab work tonight. About 20 minutes worth. I did two different workouts I have on DVD, one is called Muscle Endurance and the other is called Bootcamp. Both use an 8# med ball, both have lots of plank work (I especially love the pyramid plank pushups. Awesome stuff. After about 10 minutes my abs got numb so you gotta wonder if its worth working them any longer? :rolleyes:

[dbx]

After about 10 minutes my abs got numb so you gotta wonder if its worth working them any longer? :rolleyes:

:D

I would say....um....no!

[MarkY]

Hi Debbie. Nice job on the cardio. Be careful about overworking your abs, if they hurt, give them a rest. Have a great weekend.

[user464444132bbg]

:D

I would say....um....no!

LOL! Yea, probably not, huh?


Hi Debbie. Nice job on the cardio. Be careful about overworking your abs, if they hurt, give them a rest. Have a great weekend.

Thanks Mark. They don't hurt. I want them to hurt but they aren't so far.

`*`*`*`*`*`*`*`*`*`*`*`*`*`*`*`*`*`*`*`*`*`*`*`*`* `*`*`*`*`*`*`*

Today is my rest day. Gotta go deliver Avon in the rain. It's really storming here this morning. It was awesome to listen to last night, I love thunder storms!!! :)

[orca]

Happy Friday Debbie! Anything good planned for the weekend?

[IronIc]

Hi Debbie! Happy Friday :)

You have strong abs! The one kickboxing DVD that I own has a plank section at the end. I plan on starting that next week. Before, I couldn't even start on :o But, my core is getting stronger so I may be able to do them at least halfway ;)

[user464444132bbg]

Happy Friday Debbie! Anything good planned for the weekend?

Happy Friday, Kevin! I'm a bit behind in here today. I'm having a 70 year birthday party for my mom this weekend. Gonna be extremely busy getting everything ready.


Hi Debbie! Happy Friday :)

You have strong abs! The one kickboxing DVD that I own has a plank section at the end. I plan on starting that next week. Before, I couldn't even start on :o But, my core is getting stronger so I may be able to do them at least halfway ;)

Planks are the best core exercise you can do, Penney. It took me a long time to be able to hold them longer then 1 minute but I'm getting good at them now. You will feel it everywhere, even your shoulders.

[user464444132bbg]

Meals for today:

M1: Chocolate Fudge BSN oatmeal (1/2 c. oatmeal) 1 tbsp. ground flaxseed
M2: Chocolate Almond Clif Bar
M3: 1 whole egg; 3 egg whites; 2 tbsp. raw almonds
M4: 3/4 c. Greek yogurt w/Banana Cream BSN
M5: Buffalo Burger; salad w/light honey mustard dressing
M6: Chocolate Pro Pudding w/ 1 tbsp. power pb & 1 tbsp. ground flaxseed

1678.5 calories
60.7 g. fat - 33%
168.2 g. protein - 40%
120.4 g. carbs - 29%

[ChocoChick]

Hi Debbie. You are a regular party planner. What do you have in store this time?

[user464444132bbg]

Hi Debbie. You are a regular party planner. What do you have in store this time?

Not usually. This is just a weird year for anniversaries and birthdays. This **** is costing me an arm and a leg. I ordered a freakin' deli tray for Sunday and it cost me $60!!! :eek: WTF?? It's lunch meat for crying out loud. Feeds 15-20 people and we have 30 coming. It is a surprise party for her, she will be surprised. I'm thinking she thinks we all forgot about her birthday because usually I ask her out to dinner or something by now. LOL! I actually just talked to her and I think she is wondering why we haven't mentioned anything about her birthday. I feel like to cry, I hate having her think we forgot. :( But on Sunday she'll know.

[bodyhard]

Not usually. This is just a weird year for anniversaries and birthdays. This **** is costing me an arm and a leg. I ordered a freakin' deli tray for Sunday and it cost me $60!!! :eek: WTF?? It's lunch meat for crying out loud. Feeds 15-20 people and we have 30 coming. It is a surprise party for her, she will be surprised. I'm thinking she thinks we all forgot about her birthday because usually I ask her out to dinner or something by now. LOL! I actually just talked to her and I think she is wondering why we haven't mentioned anything about her birthday. I feel like to cry, I hate having her think we forgot. :( But on Sunday she'll know.

Hey that is really nice hope you have a blast :D

[user464444132bbg]

Hey that is really nice hope you have a blast :D

Thanks BH. It will be fun and she will be surprised. But I still feel like crap because she thinks we forgot. :(

[bodyhard]

Thanks BH. It will be fun and she will be surprised. But I still feel like crap because she thinks we forgot. :(

Thats the best, wait till she sees, best thing about surprises is when they are truly surprised

[user464444132bbg]

Thats the best, wait till she sees, best thing about surprises is when they are truly surprised

I know. :) I just gotta stop thinking about it. I can't believe how bad this is making me feel. Pretty stupid, huh? :rolleyes:

[ChocoChick]

Not usually. This is just a weird year for anniversaries and birthdays. This **** is costing me an arm and a leg. I ordered a freakin' deli tray for Sunday and it cost me $60!!! :eek: WTF?? It's lunch meat for crying out loud. Feeds 15-20 people and we have 30 coming.

Do you have other food planned? Or is part of the party experience that the guests get to fight over the food? :D

[user464444132bbg]

Do you have other food planned? Or is part of the party experience that the guests get to fight over the food? :D

LOL! Now THAT would be fun!!!

I'm making rigatoni, my cousin made cabbage rolls and my other cousins are bringing deserts and other side dishes. We will have TONS of food left over. We ordered a cake as well. It's going to be one HUGE food binge!!

[BigBT]

Did somebody say deli tray?? :D

[IronIc]

LOL! Now THAT would be fun!!!

I'm making rigatoni, my cousin made cabbage rolls and my other cousins are bringing deserts and other side dishes. We will have TONS of food left over. We ordered a cake as well. It's going to be one HUGE food binge!!

Food binge! Yummy! :D
http://i22.photobucket.com/albums/b329/penney777/th1c7ebb7d1.gif

Y'alls have a nice time :) She will love the suprise.

[user464444132bbg]

Did somebody say deli tray?? :D

Down boy! LOL!


Food binge! Yummy! :D
http://i22.photobucket.com/albums/b329/penney777/th1c7ebb7d1.gif

Y'alls have a nice time :) She will love the suprise.

Yep, food binge. Glad this is the last party for the year. Oh, I have a wedding to go to in September but that's a ways away so I should be good. :D

[user464444132bbg]

This morning was shoulder day and I had a great workout. I'm liking this rotation so far:

Shoulders
Dumbbell Press: 15's - 2 sets/12 reps (warmup)
Dumbbell Press: 30's - 3 sets/6 reps
Dumbbell Hammer Grip Front Raise: 17's - 1 set/8 reps then dropped to 15's - 2 sets/8 reps
Lateral Raise: 20's - 3 sets/10 reps
Bent Over Lateral Raise: 20's - 2 sets/12 reps
***Notes: I'm psyched that I did 3 sets with 30# dumbbells for the presses! I have struggled with this exercise for what seems like forever. The first rep is always the hardest with this exercise, why is that? Hammer Grip Raises were hard for me today, not sure why? The bent over raises at 20's felt really good.

Was suppose to do 20-30 min. of cardio but I got on the scale and I'm still at 125.4# with around 16% body fat. I'm happy with this so who needs cardio? Plus I will be really busy today getting ready for my mom's 70th surprise birthday party so what better reason to skip cardio? LOL!

Rented "The Number 23" last night. Weird but good movie. Kind of slow in parts, I dozed off a few times. LOL!

[user464444132bbg]

Ate on plan today because tomorrow will be an all out food brawl! http://i102.photobucket.com/albums/m94/Fitnessfreak366/saucer.gif

M1: Vanilla Pro Pudding w/ 1/4 c. raw oats (pre workout)
M2: ON whey protein shake (post workout)
M3: Chocolate Fudge oatmeal (1/2 c. raw oats) & 1 tbsp. ground flaxseed
M4: Chicken breast; 2 tbsp. raw almonds
M5: 1 whole egg, 3 egg whites; salad w/light honey mustard dressing
M6: Chocolate Pro Pudding w/ 1 tbsp. power pb & 1 tbsp. ground flaxseed

1777.5 calories
54.4 g. fat - 28%
205.68 g. protein - 46%
120.45 g. carbs - 27%

I had to eat two of my meals on the go today (M4 & M5) so I brought them with me. It's REALLY hard to eat cold chicken.
http://i102.photobucket.com/albums/m94/Fitnessfreak366/sick0006.gif

[dbx]

Congrats on the 3 sets of 30# presses! It's nice when a session makes you feel really great afterward :).

Oh, and enjoy your food brawl tomorrow :cool:

[BigBT]

The first rep is always the hardest because you are starting from a dead stop. Your starting position is usually much lower than your typical ROM during the lifts. Most likely your elbows are in at your sides, balancing the weights on your shoulders. Once the first one is up, you'll actually decrease that range of motion for your reps. Even if you drop your elbows below parallel (which you should be doing anyway ;) ) you won't drop them near as far as the starting position.
That is my very unscientifically proven answer for the night. :D

[ChocoChick]

Hi Debbie. Please post and tell us about the food brawl! Love that visual. :)

[user464444132bbg]

Congrats on the 3 sets of 30# presses! It's nice when a session makes you feel really great afterward

Oh, and enjoy your food brawl tomorrow :cool:

Thanks Kevin! It felt awesome to press those numbers! :) And I will enjoy the brawl for sure!


The first rep is always the hardest because you are starting from a dead stop. Your starting position is usually much lower than your typical ROM during the lifts. Most likely your elbows are in at your sides, balancing the weights on your shoulders. Once the first one is up, you'll actually decrease that range of motion for your reps. Even if you drop your elbows below parallel (which you should be doing anyway ) you won't drop them near as far as the starting position.
That is my very unscientifically proven answer for the night.

Makes sense to me, Brian! Thanks for splainin' that to me! :D


Hi Debbie. Please post and tell us about the food brawl! Love that visual.

LOL! I'll give you a play by play. :)

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Had a bit of a scare with my mom today. She called me and told me she passed out in church. This is the 4th time this has happened, but in a span of about 4 years. She has a tumor in the back of her head near her sinus cavity. She's suppose to get it checked every year with an MRI but hasn't since they found it back in the mid-ninties. Every time she has an episode like this, I can't help but wonder if it's growing or moving or whatever. I went to see her and she looks so frail and tired. I hate that she still works full-time, I've told her over and over again she needs to retire or cut back her hours. She keeps telling me she will but never does. :(

She also doesn't eat much or drinks water like she should. She said she didn't drink any water at all today and it was really humid out. She cut her grass and weeded her garden so I know that must have wreaked havoc on her body. I get so mad at her for not eating, she tells me she forgets. How does one forget to eat? Good Lord! :mad:

I hate this because she lives alone. I wanted to spend the night with her but she wouldn't hear of it. I hope she's ok for the party tomorrow.

[IronIc]

Hi Debbie! WTG on the 30 lb presses. It took me forever to reach that weight :D

I think it's great that your Mom is still working and actively doing things. It'll keep her healthy. It probably is a good idea for her to cut down on work, especially with the tumor. Can the tumor be removed?

LOL, I"m with ya - how could anyone forget to eat??? :eek: Especially for elderly people that is not good :( Still, it's great that she does yardwork and can get around still :)

[ArchAngel'73]

Your mothers' health is in my prayers Debbie. I hope you have an excellent day with her and I wish her the best on her birthday.
As usual, your workouts and diet look fantastic!
Do you have any new metal music your listenig too recently?

[user464444132bbg]

Hi Debbie! WTG on the 30 lb presses. It took me forever to reach that weight

I think it's great that your Mom is still working and actively doing things. It'll keep her healthy. It probably is a good idea for her to cut down on work, especially with the tumor. Can the tumor be removed?

LOL, I"m with ya - how could anyone forget to eat??? :eek: Especially for elderly people that is not good :( Still, it's great that she does yardwork and can get around still :)

Hi Penney! My mom just told me this morning that she is going to quit her job. And I'm glad. She is the cook for the priests at her church. She's been doing this for decades. There is only 1 priest there but he has 4 visiting seminaries there this summer and the extra workload is killing her, literally. She needs to find health insurance and then she said she's gone from there. I hope she means it. She sounds really out of it this morning. :(


Your mothers' health is in my prayers Debbie. I hope you have an excellent day with her and I wish her the best on her birthday.
As usual, your workouts and diet look fantastic!
Do you have any new metal music your listenig too recently?

Thanks Brian! I really appreciate the prayers. :) I haven't downloaded any metal music and I won't tell you what I recently downloaded because then BigBT will revoke my metal head card!!! :eek:

[ChocoChick]

I hope your mom is ok, Debbie, and that she has a good time today.

[Nikonguy]

Wow, I missed a lot while I was gone. I hope your mom is doing well and I'm sure she'll love today. :) Have fun!