Joan's 2008 Muscle Journal

[vanessa40]

Hi Joan,
I have never seen a picture of you before..
You are lovely
Sounds like you had such nice anniversary
LOL..I don't gamble much either..ok..not at all

[Lckymii]

Hey pretty lady Happy (late) anniversary!!

[twinnett]

I was agreeing with YOU...lol..you said you wanted to keep adding mass!

Glad you had a good time...how did Evan do at the game tonight?

[moisy]

Good morning Joan!

It sounds like the two of you had a wonderful time at the casino ... and were up 10 bucks to boot!!! lol I am not a gambler either and the first time and only time that I stepped into one, I was totally overwhelmed by all of the lights and machines and zombie people!!! lol

It must have been nice too to sleep in a bit yesterday and then see the kids off to school in the morning. I am sure that they liked it too even though they are teenagers and might not admit to it! lol

Have a wonderful day - it is supposed to be warm and sunny - the last hurrah of the summer weather!!

[Buffycat3]

Good Morning!
and
Happy Saturday!
(You're right Tricia, it IS Saturday by the time I read your email..hehe)

Exciting Game Last Night!
WE WON!


It was a Beautiful Night....Warm, changing to Cool Weather.
Huge crowd of people ( I didn't realize there were so many people in my little city lol)
A beautiful night for Homecoming Game.

The boys played a tuff team and it was a Heart-Stopper of a Game! Phew!
We Won 12-10!!

We all gathered at the HighSchool Gym, where we served the Team, Cheerleaders and their Parents Pizza and Cake!

The Boys are really happy and proud of themselves...which they should!


I was sooo hungry by the time I got home and after smelling the wonderful cheesy pizza.


I rested up and I have started my day with a Great Strong Back/Bicep W/O.
This workout is the last of this program for back/biceps.


CARDIO
Elliptical for 25 min

BACK

Lat Pull-Downs
WU 70: 16-16

80: 12-12-12-12

One-Arm DB Rows
50: 14-14-15
55: 12

WG Seated Rows
100: 12-13-12-13

Weighted Pull-Ups
10: 12-12-11-12

--Good Strong W/O!

BICEPS

Seated DB Curls
20: 12-12-13-12

Incline Curls
20: 12-14
25: 11-11

One-Arm DB Preacher Curls
20: 12-12-13-13

--Good Bicep Burn!



Today we are suppose to help with my Brother/Sister-In-Law in moving them to thier new home.
OMG it is a Gorgeous Home.
I've had many dreams of me living in that house...lol Because that's all I can do. *sigh*

Originally Posted by girl22

Hi girl! looking awsome! Oh I love applebees... haven't been there in a while...

Thanks!
Applebees is a semi-favorite of mine....I had the Grilled Chili-Lime Chicken Salad..Yum!

Originally Posted by vanessa40

Hi Joan,
I have never seen a picture of you before..
You are lovely
Sounds like you had such nice anniversary
LOL..I don't gamble much either..ok..not at all

Hi Vanessa! It's good to see you again!

Thanks for the sweet compliment

I had a real nice time at the casino...even tho I will prolly go back sometime, I just can't understand how someone could 'be a gambler' ....I guess it's the rush of thinking...'This could be the Big One!'
I am more like, I have $5 now, and if I don't put it in the machine I will STILL have $5....lol

Originally Posted by Lckymii

Hey pretty lady Happy (late) anniversary!!

HI!! It's Great to see you again!!
Thanks So Much!

Originally Posted by twinnett

I was agreeing with YOU...lol..you said you wanted to keep adding mass!

Glad you had a good time...how did Evan do at the game tonight?

OH, ok yeah, I DID say I needed to add more mass ...all over..LOL It's a tuff thing to do. I've been trying...I will still keep trying...one of these times I will find my 'perfect' combination.

Read above about our WIN! Yeah! Thanks for asking.

Originally Posted by moisy

Good morning Joan!

It sounds like the two of you had a wonderful time at the casino ... and were up 10 bucks to boot!!! lol I am not a gambler either and the first time and only time. that I stepped into one, I was totally overwhelmed by all of the lights and machines and zombie people!!! lol

It must have been nice too to sleep in a bit yesterday and then see the kids off to school in the morning. I am sure that they liked it too even though they are teenagers and might not admit to it! lol.

Have a wonderful day - it is supposed to be warm and sunny - the last hurrah of the summer weather!!

LOL 'Zombie People' Funny!
Funny cuz it's True!!
I stood and looked at everyone playing...and indeed they looked mesmerized by the spinning, sounds and lights. lol

Oh yeah you reminded me that this is the last weekend of our 'official' Summer Season...I'm a bit sad.
But I will welcome the cool crisp weather, and gorgeous colors of Autumn!



Be Positive In All Your Goals and Wishes!!

[MuscleMom]

Hey soul sista Happy Saturday!!

A huge congrats to Evan and his team. Hip hip hooray!!!

What is next on your plan? You finished this one up w/ a bang!!

I need to email you...thinking of setting up a home gym. I so need to! Want to pick your brain!!!

Hope your Sat is wonderful. Tell your bro/sis in law congrats on the new home

[Buffycat3]

I got a lot accomplished yesterday....after terrific Workout...I cleaned my house...at least the bottom half of the house
Then Randy, Emily and I helped my sis/bro-in-law with packing and moving.
They have a LOT of stuff....and the job is Far from over.
Good luck to them!

This morning I woke before my alarm.
I was eager to finish up my 'Simple Mass Building' Program.
It was Great 6 weeks...I noticed I gain strength, and along with a good diet, my muscles are appearing more dense! Yay!

Today's Workout: Chest/Triceps

CHEST

BB Press
WU 85: 16-16

90: 12-12-12-13

Incline DB Press
40: 13-12-12-11

Decline DB Press
35: 12-13-13-13

Standing Cable Flyes
90: 12-10-9-9

--Great Chest Pump!

TRICEPS

Cable Push-Downs
55: 16-17-17-16-16

Weighted Bench-Dips
35: 20: 17-20-20

One-Arm Cable Kick-Backs
10: 13-10-10-12

Standing OH DB Ext.
25L 15-14-15-17

--Good Tri Pump/Burn!


CARDIO

TM-15min
ELP-10min



I have thought about my plan for my next W/O Program.
I have decided to do 'Drop Sets'.
I will start off with my heaviest weight, then drop the lbs for the next following sets.
EX: Dumbell Press - 50lbs, 45, 40, 30.

I have done this program before and I love it....I have had real good results form this.
I love the feeling of using Heavy Lbs, then decreasing, but pushing to Failure!
I love the feeling of pushing as hard as I can until my muscles burn ..

I also have decided to put my Cardio session at the end of my w/o.
This is something I haven't done in years.
I started doing this today...and I like it


I will be visiting with my Parents today...Going to be another beautiful sunny day!

Originally Posted by MuscleMom

Hey soul sista Happy Saturday!!

A huge congrats to Evan and his team. Hip hip hooray!!!

What is next on your plan? You finished this one up w/ a bang!!

I need to email you...thinking of setting up a home gym. I so need to! Want to pick your brain!!!

Hope your Sat is wonderful. Tell your bro/sis in law congrats on the new home

Hey Sista G/F!

Thanks, Evan is proud! He was in a good mood yesterday morning

Thanks for the email.....as you know I have responded back to you (in more ways than one ..hehe)
Pick at my brain anytime ...you know I love to help.
and I give you 'thumbs-up' on that possible choice in Home Gym.

You are going to love the Selectec DBs...and you are going to love the convenience of training at home....and all that goes with it!



Happy Strong and Blessed Sunday Ya'll!

[twinnett]

I think you'll like the results of putting your cardio at the end. I always like it...more energy for the weights! Have a great Sunday!

[moisy]

Good morning Joan!

Sounds like the whole family had a very productive day with you cleaning and everyone helping out with the big move too. I don't know how you managed to push out such a wonderful workout after all of that activity yesterday ... but I know if you are anything like me ... and you are ... you always have extra in the tank for a workout!! lol

I like your new workout plan too. I have not done dropsets in a long long long time. It is always a great burn and sense of accomplishment when you are finished doing them. I think it is great too that you switched up the cardio to the end of your workout - more energy at the start for the big lifts

Have a great time visiting with your parents ... it is so nice that you are able to spend so much time with them Now that I live further away from mine we are lucky to see one another once a month ... but we do talk all of the time

[girl81]

I'm seeking several opinions and would appreciate yours; What are your thoughts on using ankle weights to enhance a person's cardio session?

[Buffycat3]

Originally Posted by twinnett

I think you'll like the results of putting your cardio at the end. I always like it...more energy for the weights! Have a great Sunday!

G'morning Tara!
I think you're right.....I did feel more powerful doing weights first.
Thanks!

Originally Posted by moisy

Good morning Joan!

Sounds like the whole family had a very productive day with you cleaning and everyone helping out with the big move too. I don't know how you managed to push out such a wonderful workout after all of that activity yesterday ... but I know if you are anything like me ... and you are ... you always have extra in the tank for a workout!! lol

I like your new workout plan too. I have not done dropsets in a long long long time. It is always a great burn and sense of accomplishment when you are finished doing them. I think it is great too that you switched up the cardio to the end of your workout - more energy at the start for the big lifts.

Have a great time visiting with your parents ... it is so nice that you are able to spend so much time with them. Now that I live further away from mine we are lucky to see one another once a month ... but we do talk all of the time

CHEERS Moisy!
Have you had your's today? *wink* with bagel, perhaps? hehe

I thank you for your compliment....It's appreciated to know you recognized the 'extra in the tank'....b/c you're the same way.

Drop Sets and Cardio after weights will be a great change for Me Muskels

It's great to know you talk to your parents regularly....I go to my parents every Sunday, being they are 'getting up there' I want to enjoy their company as much as I can.
Oh Yeah, and now that Mom & Dad has a cell phone....Mom and I Text each other everyday with little 'Love Notes'. hehe

Originally Posted by girl81

I'm seeking several opinions and would appreciate yours; What are your thoughts on using ankle weights to enhance a person's cardio session?

Hey Girl!

I believe ANY form of intensity in cardio is GREAT!
Weather it be a higher incline on treadmill, faster pace/intervals....and Added Weights is a Great way to make cardio more intense and effective.
Go For It!
and Have Fun!!

[MuscleMom]

Morning my sista from another mista

Cardio at the end of you session will be perfect for helping you add more muscle. I was just reading an article about that... (need to find it for you)

Thanks for the info yesterday! Mucho gracias! Got a lot of thinking to do. Have some measuring to do

Drop sets? FUN!!!!

Have a super day and I will "talk" to you lata!!

[amj0883]

Hi sweetie

I've missed you!!!! It looks like you are still kicking ass, taking names, and not looking back

I like doing my cardio after weights! Are you going to stick with the 30 min between the TM and elliptical? Are you a believer in getting protein in your body right after weights before the cardio?

You are wonderful!!

[Buffycat3]

After one Long, Beautiful and Fun Weekend.....It's time to go back to the dirt-n-grime of the work-force...*sigh* lol
I thank God for such a Wonderful time I spent with Randy and our children!

Even though it is sad to know that the weekend is over....one thing that keeps me reving is starting my New Program today!

I started off my new program of "Drop Sets", with Legs and Calves!
Whooo... what a great workout...nice and burney lol


Day 1/Week 1
Drop Sets

LEGS

BB Squats
WU 175: 15-17

215: 10
210: 12
205: 14
200: 15

Extentions
160: 10
155: 11
150: 12
145: 13

Smith Split Squats
155: 9
150: 10
145: 12
140: 13

BB Stiff Deadlifts
140: 10
135: 11
130: 12
125: 13

--Great W/O!

CALVES

Lying Calf Presses
Smith Raises
Donkey Smith Raises
3 x To Failure

--Great Burn!


Today:
Workout
Eat
Work
Eat
Rest
Eat

A little boring? heh!
Expect the unexpected.

Originally Posted by MuscleMom

Morning my sista from another mista

Cardio at the end of you session will be perfect for helping you add more muscle. I was just reading an article about that... (need to find it for you)

Thanks for the info yesterday! Mucho gracias! Got a lot of thinking to do. Have some measuring to do

Drop sets? FUN!!!!

Have a super day and I will "talk" to you lata!!

LOL I love that Tricia!

I'd love to see that article...whenever you get a chance, send it my way!

De Nada!

Lata Sista!

Originally Posted by amj0883

Hi sweetie

I've missed you!!!! It looks like you are still kicking ass, taking names, and not looking back.

I like doing my cardio after weights! Are you going to stick with the 30 min between the TM and elliptical? Are you a believer in getting protein in your body right after weights before the cardio?

You are wonderful!!

Hey Mandy..it's great to see you...I know how busy you have been lately.
Thanks for the compliment!

For now I will be sticking with 25-30 of cardio.
I believe it's a good thing to consume protien before training....I don't have protien before cardio.
After, Yes.



Ya'll Have a Lovely Monday...Let's Make it Fun!

[girl81]

Another great w/o ww!
How long do you rest between sets when doing dropsets?

[moisy]

Hi Joan ... a little late for me today lol
I was up and early this morning ... just not at the computer!! lol
I like your new workout plan ... and looks like a fantastic workout too!
I also can totally relate to the back to work blahs ... the weekend was just too nice to end

[twinnett]

Hey Joan!! Hope you had a good Monday! How's work going for you lately? You don't talk about it much...not that I can blame you!!!

[AbramsAM]

Happy belated Anniversary!!

Wow - 20 years - Congrats!

Glad to see everything seems to be going well, I had to do a quick skim to catch up!

Thanks for sharing some new pics - and you are looking great! It is amazing to me how you maintain such a lean physique all the time. You look fantastic!

[kimm4]

What great pics Joan thanks for sharing!! Workouts looking awesome nice and strong Have a great week!!

[Buffycat3]

I was little hungry all day yesterday...Just one of them days in which I couldn't feel satisfied.
And I couldn't stay awake past 8:00pm

New episodes of the season have started .....And I felt like a looser, when I tried to spend TV time with Randy and Emily, and just couldn't keep my eyes opened.

When my alarm went off, I was fairly eager to start my training.
It was a good one...yay!
Drop Sets are always good for high intensity and great burn!

SHOULDERS

Smith Press
WU w/dbs 25: 12-13

90: 7
85: 10
80: 12
75: 12

BB Up-Right Rows
60: 10
55: 11
50: 13
45: 16

Standing DB Laterals
25: 10
20: 10
15: 14
10: 16

Head-On-Bench DB Laterals
35: 10
30: 10
25: 11
20: 15

--Super Strong Delt W/O! At least I felt like it was strong..heh!

TRAPS

Smith Shrugs
140: 8
135: 9
130: 10
125: 12

--Uh-Oh, I felt a 'twinge' in my left lat/back upon lifting/getting into position.
I made sure I took it easy for the following sets. It ended up ok.
And my traps felt great...I worked them good!

ABS

Reverse Crunches
SS/
Obliques

Hanging Leg Raises
SS/
Decline Crunches w/10lbs.
3x To Failure

CARDIO
TM: 15min
ELP: 10min



*Thinking about going to work---Day Dreaming about living the 'Celebrity Life'*
*sigh*
lol

Question and Opinion Needed :
I hesitated to ask...but what the heck!

I called my one sister (youngest) to ask about a 'hair' question...after getting her thoughts about that....She changes subject and ends up Condescending me.
I brushed it off at the moment and talked around it.....but it has been bothering me ever since.
Should I bring it to her attention that she made me feel bad by insinuating I was Stupid/Dumb?
Or just leave it alone, and forget about it?


Humm, hungry....heh!

Originally Posted by girl81

Another great w/o ww!
How long do you rest between sets when doing dropsets?

My rest between sets is just as long as it takes to change the lbs of the weights.
Once I get the next weight, I perform the exercise

Originally Posted by moisy

Hi Joan ... a little late for me today lol
I was up and early this morning ... just not at the computer!! lol
I like your new workout plan ... and looks like a fantastic workout too!
I also can totally relate to the back to work blahs ... the weekend was just too nice to end.

Hey Moisy...you can't always be 'on schedule', and sometimes this makes for a refreshing change. (esp depending on what your're doing )
Thanks for liking the new w/o plan! That makes 2 of us!

Originally Posted by twinnett

Hey Joan!! Hope you had a good Monday! How's work going for you lately? You don't talk about it much...not that I can blame you!!!

Morning Tara!
Work has been Fine. Nothing great.
Fortunatly it has been busy...business is good....but of course this is the busy season.
You will hear me complain about not having work to do pretty soon....Predicted 'Slow Time' is coming up in Oct/Nov- thru the rest of winter season.

Originally Posted by AbramsAM

Happy belated Anniversary!!

Wow - 20 years - Congrats!

Glad to see everything seems to be going well, I had to do a quick skim to catch up!

Thanks for sharing some new pics - and you are looking great! It is amazing to me how you maintain such a lean physique all the time. You look fantastic!

Hey Angela Girl! Great to see ya!
Thanks for the Anniversary Wish!

I understand about 'skimming' thru the journals....It's hard sometimes to keep up with all our friends' lives.

I appreciate the compliment! Thanks!

Originally Posted by kimm4

What great pics Joan thanks for sharing!! Workouts looking awesome nice and strong Have a great week!!

Hi Kim!!
Thank you !
I try for strong everytime I workout. TRY is the key word...LOL
Have a great week!



Best wishes that Everyone has a Strong, Happy and Positive Day!!

[moisy]

Darn ... I just missed you!! lol But I am up and having my coffee with you as you read thru other journals

Great looking workout this morning! And I am glad that the twinge did not turn into anything more than that. Always good to listen to one's body and go with the flow Now that you are doing cardio after weights, are you eating first thing or after your whole workout? I know that I can only go to the gym with coffee first [my bad ] and then eat after.

As for your sister, that is too bad that she made some negative comments to you. Maybe sit on it for the day and think about it ... if it is still bothering you then I would give her a call tonight and explain to her that your feelings were hurt and why. Better to deal with it than to let it fester and bother you

Have a great day!!!!

[Buffycat3]

It's been a while since I've had a rest day....I didn't mean to go so long before resting my body/muscles.
I think it was the transition from one program to the other.

So Today is my day to REST!!
Ahhhh!
The extra sleep alone, was nice

Originally Posted by moisy

Now that you are doing cardio after weights, are you eating first thing or after your whole workout? I know that I can only go to the gym with coffee first [my bad ] and then eat after.

As for your sister, that is too bad that she made some negative comments to you. Maybe sit on it for the day and think about it ... if it is still bothering you then I would give her a call tonight and explain to her that your feelings were hurt and why. Better to deal with it than to let it fester and bother you

Have a great day!!!!

Hey Moisy!

Now that I am doing cardio after weights, I am eating before my weight training and then after my cardio.
So it will go like this:
Eat
Weight Train
Cardio
Eat


Thank you for the advice about my sister...I have decided to wait in talking with her....but I have a feeling the Topic may come up again.
And then? humm?

Take care Moisy...You're in my prayers for today!


Everyone take care, have fun!

[twinnett]

Hey Joan..I would definitely talk to your sister about where that comment came from and why she felt the need to say it..I hope you can work it out!

You're not a loser..lol...anyone would be tired if they got up at 2 in the morning!

[MuscleMom]

Morning

Enjoy your rest day! I had one yesterday. It felt good.

No worries on the email. No, there are not enough hours in the day.

Sorry about your sisters comment. Is she feeling bad about something in her life lately? I would talk to her. Maybe there is something going on with her and she deals w/ it by talking down to you.

Have a great day!

[girl81]

I would talk to your sis. Phone conversations often lead to miscommunications due to lack of body language cues.

[moisy]

Happy Hump Day!!

And a great hump day it is with it being a 'rest' day too!!
Always a nice change of pace to let everything relax and rest
You will have a ton of energy tomorrow for sure!!

Thanks for popping into my journal with such nice words and well wishes concerning everything going on with me. You have no idea how much it really means to me ... so thank you

[AgeRage]

Originally Posted by Buffycat3

Eat
Weight Train
Cardio
Eat

me too - and it works very well for me!

Glad you took a rest day.............

[Buffycat3]

Even though I fell right to sleep...I had 'things/person' on my mind.
The thoughts were with me when I woke-up, as well.

By the way, my power supply cord on my lap top took a dump on me.
The battery in the lap top is kaput also.
I'm using Emily's computer, while she is sleeping ....thanks Em!
Does anyone know where I can get a power supply cord for my Dell Lap Top?
(at a decent price?)


Sweaty Workout for Sure! Loved it! Feeling of Power!
Drop Sets go quickly , at least it seems like it to me with the constant changing of the weights, I feel like I am never stopping.
And the burn of the reps are incredible!
Whew!


BACK

Weighted Pull-Ups
WU BW: 12

20: 7
15: 8
10: 9
5: 10

Bent-Over BB Rows
150: 7
140: 10
130: 13
125: 14

Seated Wide-Grip Rows
110: 10
100: 12
90: 19
85: 22

Incline DB Rows
45:10
40: 10
35: 12
30: 14

--Whew! Intense!

BICEPS

Wide-Grip BB Curls
60: 7
50: 12
40: 16
35: 18

Close-Grip BB Curls
60: 6
50: 10
40: 15
35: 17

Seated BB Concentration Curls
50:5
45:7
40:12
35: 15

Standing DB Hammer Curls
30: 5
25: 6
20: 10
15: 20

--Maybe b/c this w/o took place after my back training , I was low on energy....b/c I feel I could have done better with lbs/reps/intensity.

CARDIO

TM: 15min
ELP: 10min


Happy with my workout...despite my feelings for my bicep training.
Unhappy with my lap top power supply cord....grr!
Concern for another, with hopes of helping.
Wishing my work day goes by quickly.
Anticipating my high carb day!
Waiting for DOMS from today's training! heh!

Originally Posted by twinnett

Hey Joan..I would definitely talk to your sister about where that comment came from and why she felt the need to say it..I hope you can work it out!

You're not a loser..lol...anyone would be tired if they got up at 2 in the morning!

Thanks for your opinion about my sister.
I will see if the topic comes up again...I dont' think I will come right out and call her on the phone. I'd rather do it face-to-face.
Unless she calls and the conv turns toward that topic again.

Haha..thanks for thinking I am not a looser....even in print, that makes me feel good.

Originally Posted by MuscleMom

Morning

Enjoy your rest day! I had one yesterday. It felt good.

No worries on the email. No, there are not enough hours in the day.

Sorry about your sisters comment. Is she feeling bad about something in her life lately? I would talk to her. Maybe there is something going on with her and she deals w/ it by talking down to you.

Have a great day!

Hi G/F Forever!

I enjoyed my rest day...prolly just as much as my muscles and YOU did. lol

About my sister....you could be correct in the fact that She is feeling 'something' and found an outlet in me to 'let it out'......ya know how "Company Loves Misery"...sad but true.
Thanks for being smart *wink*

Originally Posted by girl81

I would talk to your sis. Phone conversations often lead to miscommunications due to lack of body language cues.

Absolutely True This ^^
And I intend on doing the in-person talk ....if the subject arises.
Thanks!

Originally Posted by moisy

Happy Hump Day!!

And a great hump day it is with it being a 'rest' day too.
Always a nice change of pace to let everything relax and rest,
You will have a ton of energy tomorrow for sure!!


Thanks for popping into my journal with such nice words and well wishes concerning everything going on with me. You have no idea how much it really means to me ... so thank you

Moisy thanks for YOUR kind words you give to me too...Words of concern esp over a cup of coffee are very appreciated and welcomed.
I care for you and wanted to let you know that I do.

Originally Posted by AgeRage

me too - and it works very well for me!

Glad you took a rest day.............

Ha! Right On Missy!



Best Wishes of Strength and Happiness to Everyone!

[moisy]

Good morning Joan!!

Awesome workout as always!! I hope you have a more restful sleep tonight without thoughs of 'things/person' interrupting your lovely REM time sleep We early risers need our full 6 to 8 hours of sleep for our muscles and beauty too of course!! lol

[girl81]

When something is bothering me, I tend to overthink it. Sometimes I have to remind myself "Let go and let God". Putting it in His hands tends to bring some peace.