Joan's Muscle Journal 2009

[vanessa40]

Hi Joan,
Girl i know what you mean..
I remember when my daughter was 18..
Glad you had a kick butt workout...

[Buffycat3]

Cardio Only

Treadmill: 15
Elliptical: 15

Happy Hump Day!! Let's make it a Great One!!

Originally Posted by jovinni

What happened? Or if you don't want to discuss I understand....

Originally Posted by vanessa40

Hi Joan,
Girl i know what you mean..
I remember when my daughter was 18..
Glad you had a kick butt workout...

Teenagers need to control their emotions sometimes (ha! a lot of times)
Evan's a good kid....but we all get 'moody'...I am here for Evan in good times and bad...I tell him I will ALWAYS be his mother, which means I will always be teaching him.....with much Love and whole lotta strength!

[girl81]

Originally Posted by Buffycat3

So after an evening of a 'thing' with Evan....a 'discussion' with Randy about my choice to train in the mornings, even tho I get sleepy at 8:00pm..

I understand. It is very difficult to change the body's internal clock when we are used to a certain schedule.

[Buffycat3]

After a good Wednesday...of both training, diet, family and work....I am feeling pritty darn good lol
...hoping to keep the feeling and positive force going!

Physically I've been feeling quite good
--Strength
--Muscular Growth
--Musculature Appearance
--Leanness

Mentally:
--Ups and Downs
--Happy
--Planning
--Praying



Back Day!
and I trained it Hard!
Feeling very good with every exercise.
Strong- Intense- Fatigue!

Focusing On the Width of the Back, by hitting all areas.

BACK

Rack Pull-Ups
45: 18-14-13-13

BB Bent-Over Rows - Underhand Grip
140: 9-10-10
135: 12
125:13

Close-Grip Cable Pull-Downs
95: 12-12
100: 10
105: 7

Wide-Grip Cable Rows
105: 15
110: 13
115: 12-12

Standing One-Arm Cable Rows
30: 15
35: 14
40: 13-13

Inverted BB Rows
BW: 18-17-17-16

*Phew*

CARDIO

Elliptical: 20


Blessing for a Fantastic Day!

Originally Posted by girl81

I understand. It is very difficult to change the body's internal clock when we are used to a certain schedule.

[serinebean]

Your thoughts on your physique sound positive!! So then...what changes were you thinking of.

[Buffycat3]

Happy Friday Y'all

I have a friday with nothing to do this evening...perhaps I will go shopping ..well, cuz I need to, and Can! heh!

....more details on other stuff as they unfold a bit more...just not quite ready yet.
(grrrr)



As I said, Happy Friday wich also means, Happy Chest Day!

I have been doing different chest 'programs' each time I train chest...switching from supersetting, to ups-n-downs (waveloading), six reps, ect.
I feel my chest needs the mix-ups to keep the intensity and the progress going.

Today is working with six reps for the first two exercises.
Pumping out as much presses as I can with a set weight for six reps.
Then isolating with flyes for four sets.

CHEST

Flat DB Press
50: 10-10-8-8-8-8

Incline DB Press
45: 10-9-8-8-8-8

DB Flyes
45: 6-6-6-6

Standing Cable Flyes
90: 12-11-10-11

Decline Push-Ups
BW: 25-20-22

--Excellent W/O! Pushed Hard, Hard Pecs!

ABS

Double Crunch
Reverse Crunch
SS/Obliques
Hanging Knee Raises
3 X To Failure

--Nice Tight Contraction!

CARDIO

Treadmill: 5-5
Elliptical: 5-5

Originally Posted by serinebean

Your thoughts on your physique sound positive!! So then...what changes were you thinking of.

Hi Serine!!
I'm having a strong cup of coffee and thinking of you ...Seriously.
which reminds me...I haven't heard from Moisy in a while.

I like your question...actually I like why you asked.
my answer is:
Because I want to keep the progression going.
I like that I am progressing with what I am doing now....so I think a bit of change will help 'kick it' and keep it going.
I don't want to work to a certain point, then stop...I want to try to work to better, and different

[MuscleMom]

Happy Chest day

Looking forward to your changes.

...I, for one will be here when you want to unfold and share the deets about what is going on

Enjoy your day!!

[Buffycat3]

I sacrificed training my calves in order to sleep longer...lol Does this Sound Strange?
Well, being that I am strange, I'll explain.

I woke up to my alarm and thought, Hummm, I think I will skip training legs/calves and sleep a bit longer (make it a rest day) <----this is a complete rareity for me..eek!

So I did.
but when I woke back up at 2:45...I was full of energy and Wanting to train my legs.
So I did....but didn't have time to get my calf w/o in.


I worked them so hard they are stil trembling! Yessss!
Good Form
Good Intensity
Good Preformance


LEGS

ATG Smith Squats
100: 12-12
105: 11-10
110: 9

Smith ATG Front Squats
60: 10-10-10-9

Extensions
185: 11-10-10-11
160: 16
125: 20

Smith Leg Press
200: 18
205: 13-14
210: 14

BB SLDL
85: 12
90: 10-11-10

DB Plie Squats
60: 20: 18-19-20

--Phew! Total Fatigue!


I have to work 4hrs this morning.

Have a Great Day Everyone!

Originally Posted by MuscleMom

Happy Chest day

Looking forward to your changes.

...I, for one will be here when you want to unfold and share the deets about what is going on

Enjoy your day!!

Thanks Tricia!!
You Enjoy YOUR Day Too! Every bit of it!
Give AJ and Nicholas a big High-Five from me!

[girl81]

Great w/o Joan.
Just curious; how early do you have to be at work? I admire your morning spirit.

[Buffycat3]

Holy Heck!
I just finished a workout that has my upper body pumped, tight and sore...Ugh! lol

I worked my shoulders/biceps/triceps hard and with great concentration.

I added in two new exercises to my shoulder training today.
The One-Arm DB Snatch Press
and
The One-Arm DB Snatch Extension

Both VERY great shoulder exercises!
Power and Strength!


SHOULDERS

Seated BB Press
80: 9-10-9-9

Seated DB Press - Neutral Grip
30: 10-9-10-10

Incline DB Laterals
40: 10-10-11-10

Up-Right Rows
70: 8-9-9-10

One-Arm Cable Laterals
15: 10-11-12-12

One-Arm DB Snatch --Since 1st time w/these the lbs are light, till I get form down.
15: 11
20: 10
25: 10

One-Arm DB Snatch Extensions
20: 12-12

BICEPS

BB Curls
45: 12-9-8-8

Incline DB Curls
25: 9-8-8-8

Preacher Curls
75: 11-8
65: 12-13

Plate Curls
25: 16
35: 13
45: 8

TRICEPS

Smith Extensions
55: 16-13-12-15-12

DB OH Extensions
45: 13-12-14-13

One-Arm Cable Extensions
10; 15-16-15-15

Weighted Dips
45: 25: 16-14-16-17

CARDIO

Treadmill: 5-5
Elliptical: 5-5




I have a full day ahead.
I will be visiting my parents and celebrating my Daddy's B-Day! 78 years young!!
Then later in the evening is The Football Banquet.

I have a feeling, based on Evan's past struggle/hard time/unfairness with the coach (as I had mentioned in pasts posts) and with the voting on the MVP player.... Something is going to go down, and it isn't going to be pretty.
I'm hoping not...but we'll see.
It could be a big blow-out, it could be nothing.

Originally Posted by girl81

Great w/o Joan.
Just curious; how early do you have to be at work? I admire your morning spirit.

Thanks!
I have to be to work at 6am.

[MuscleMom]

Morning Joan!

Great wo!! Liking the new additions!!

Happy Birthday Daddy!! Have a great day and please wish him a very wonderful day for me!!

Keep us all posted about Evan's FB stuff....interesting I am sure! I am praying it will be nothing!!

Enjoy your day!!

[moisy]

COFFEE, COFFEE, COFFEE!!!

I am here!!! lol I try my best to pop in a few times a week to see how everyone is doing and in particular love visiting your journal to read your workouts and hear how things are with you I hope that the banquet is not a big blow out and turns out to be a good time for all

I also hope you had a great time shopping Friday night - retail therapy!!!!! lol

Life with me is very good ... school is going very well ... the kids have adjusted to my drill sergeant ways ... I am looking to move closer to work for once in my life ... my house is up for sale and I have found one close to school ... only 5min to work and 5min to another gym that I have been training at I am dating a fantastic guy too ... been seeing eachother for over 2 months now ... he just got back with my Tim Horton's coffee and ritual weekend bagel!!!!

Hope you have a great day!!!!

[Buffycat3]

Yesterday (Monday the 9th) was a rest day from weights.
Cardio: Elliptical 15min Treadmill 15min


Today I had a good back workout....but was left feeling that I could've gave more.

Perhaps the rest day was a good thing...this way I was not 'wiped-out' and my muscles have repaired themselves in order to preform my back training.
(could this be the result in my feeling of 'could've gave more'? )


BACK

Weighted Pull-Ups
BW: 20:
10: 12
15: 1-
20: 6
BW: 14

Close-Grip T-Bar Rows (long bar_
160: 15-16
165: 15-16
170: 15

Incline DB Rows
50: 12-12-13-11

Close-Grip Pull-Ups (V-Handel)
BW: 14-12-12-12

Inverted BB Rows
BW: 17-17-18-18

CARDIO

Elliptical: 20min




Ok, so I have a few Emotional things going on.
To make it short...
Evan was robbed...not only at that banquet, but all year long from the (not so great) coach.
But Evan is taking the whole ordeal of injustice and unfairness, very maturely and respectfully.
...of course he is mad and a bit hurt...but understands that sometimes 'we' will run into unfairness in our lives.
Randy and I have explained that with injustice and 'mean people' the best thing one can do is take the blow, get knocked down, but come back up stronger, wiser with wisdom and with the winning notion that the experience will make you a better person.
(hope I explain that alright...hehe)
Anyway, I am proud of Evan for being strong, respectful, and accepting the down-fall.
This will make him a better person.

And my Mother wants to talk to me about my sister...*sigh*
what bothers me most, is that my sister is using my parents Good and Loving nature to her advantage....they shouldn't be involved as much as she 'makes' them to be.
...I'll see what my mommy has to say (knowing it is my sister who is making her talk to me)

Ugh...I am babbling too much.
but I can babble my thoughts in my journal....right? lol
babble-babble-babble

Originally Posted by MuscleMom

Morning Joan!

Great wo!! Liking the new additions!!

Happy Birthday Daddy!! Have a great day and please wish him a very wonderful day for me!!

Keep us all posted about Evan's FB stuff....interesting I am sure! I am praying it will be nothing!!

Enjoy your day!!

Hi My Pretty Friend
Thanks for checking in I 'babbled' above...lol

Originally Posted by moisy

COFFEE, COFFEE, COFFEE!!!

I am here!!! lol I try my best to pop in a few times a week to see how everyone is doing and in particular love visiting your journal to read your workouts and hear how things are with you. I hope that the banquet is not a big blow out and turns out to be a good time for all.

I also hope you had a great time shopping Friday night - retail therapy!!!!! lol

Life with me is very good ... school is going very well ... the kids have adjusted to my drill sergeant ways ... I am looking to move closer to work for once in my life ... my house is up for sale and I have found one close to school ... only 5min to work and 5min to another gym that I have been training at. I am dating a fantastic guy too ... been seeing eachother for over 2 months now ... he just got back with my Tim Horton's coffee and ritual weekend bagel!!!!

Hope you have a great day!!!!

Hi Moisy!! CHEERS!

I am so happy to learn that you are doing so well....Yeeeeah!
(laughing at 'drill sergeant ways'...lol...you do your 'thing so well)

Congrats on your new guy...you deserve a decent man-friend.
Does he live close you now....or does he live closer to where you are going to be moving too?
A 5min trip is awesome...you deserve this too...you've always had to travel so far in the past. Good For You!

...oh a man that delivers bagels and TH coffee??? Now THAT is a Good Man!

Take Care my friend, and stay in touch!

[girl81]

I like when you "babble"; it's the babble that makes us human.

[Buffycat3]

Happy Hump Day!!

Happy Chest Day!!

I tore-up my chest...heh...that's how I felt after this workout.
Gooood!

I'm Hungry!! heh!


CHEST

DB Press
50: 12
40: 13
50: 10
40: 13

Incline DB Press
45: 9
35: 11
45: 9
35: 12

DB Flyes
40; 10
30: 12
40: 10
30: 12

Smith Press
85: 11
75: 11
85: 8
75: 9

Incline Push-Ups
BW: 3x To Failure

--Phew!!!

ABS

Reverse Crunches
SS/Obliques
Double Crunches
Hanging Knee Raises
3 X To Failure

CARDIO

Treadmill: 5-5
Elliptical: 5-5



After talking with her, and my parents (they are sooo loving and understanding) I have come to understand my sister and her decision.
(I will spare the details...for it's kinda complicated)

I support Her.
I love Her.
And I will always be there for her.
...and her boys.

My family means the World to me...we will always be together with Love!!

[twinnett]

Hi Joan...I'm so sorry to hear about Evan, but I'm glad that you're helping him to use this experience to become more of a man

[girl81]

I'm glad to hear you and your family are working through this situation together. I believe in the power of Love.

[Buffycat3]

Thursday: Leg Day, High Carb Day.

Feeling very good...Physically, Mentally, Spiritually!

I focused, pushed hard, and gave myself a good intense leg w/o!

LEGS

ATG Smith Squats
100: 13
105: 11-11
110: 9

Smith Press
210: 19
215: 16
220: 15
225: 15

Extensions
185: 12-12-13-12
160: 13
125: 18

Smith Squats -Close Stance
10: 12-10-10-11

BB SLDL
90: 15-12-11-10

DB Plie Squats
60: 20-18-18-19

--Wobbly-Fatigued-Ouch!

CAVES

Standing Calf Raises
Smith Donkey Raises
4 x to failure

--Great Burn!

I am liking the way my body is looking.




Nothing special going on.
Nothing exciting.
Nothing bad.
Just all good-n-calm.

Originally Posted by twinnett

Hi Joan...I'm so sorry to hear about Evan, but I'm glad that you're helping him to use this experience to become more of a man

Hi Tara!
Thank you!

Originally Posted by girl81

I'm glad to hear you and your family are working through this situation together. I believe in the power of Love.

Thanks so much!
I also believe in the power of Love!

[Buffycat3]

I am totally Beaten UP!

Leg DOMS!(quads, hams, glutes, calves)
And todays workout wiped out my upper body!!
Holy Heck!!
....but I love it!

High carb day, yesterday...left me very bloated, full and stuffed.
(sweet potatoes, acorn squash, brown rice, ww bread, oats)
This morning I am feeling quite good....and them carbs surely fueled my training today!
yess!


SHOULDERS

Seated BB Press
80: 10-10-9-10

DB Press
30: 11-10-10-11

One-Arm DB Snatch --New. 2nd time with these...very powerful exercise. Love them!
25: 10-10-11-11

One-Arm DB Later Snatch --2nd time with these too.
25: 11-10-10-9

Incline DB Laterals
35: 11-11-11-12

One-Arm Cable Extensions
15: 12-10-9-8-9

BICEPS

BB Curls
45: 12-10-10-10

Incline DB Curls
25: 8-8-8-8

Preacher Curls-Plate Loaded
65: 14-12-13-14

Plate Curls
25: 16
35: 12
45: 7

TRICEPS

Smith Extensions
55: 12-13-13-12-11

DB OH Extensions
45: 13-12-13-13

One-Arm Cable Kick-Backs
10: 15-12-13-13

Weighted Dips
25: 17-14-15-13

CARDIO

Elliptical: 20

*Phew*


Here's a crazy cell phone pic:

[Buffycat3]

Surprisingly...I am not as sore in my arms,shoulders as I thought I would be....but I am sore from yesterday's training!

Nicely!

Legs are still hurting.. quads, hams, glutes.
Upper body sore...delts,traps, biceps, triceps.

REST DAY Today!

Cardio....Ahhh, sweatingly refreshing!

Elliptical: 20
Treadmill: 10



Working 4 hrs this morning.
Chilling with Emily this afternoon.
Attending a Party that my niece is hosting.
(A 'Mary Kay Party'...I am not into these types of parties, but it will be nice to see everyone (Randy's side of the family) )

[serinebean]

I really love to hear when you like how you look. Considering all the time you put into your body....

sounds like a good day, mellow, little bit of work, and a great work out

[IronMaiden1522]

Fantastic arm shot Joan

Sometimes its nice when there is nothing going on eh? I am glad things are going good with the family. Have you talked to your sister lately?

[Buffycat3]

Evan is 18 today...Hooray!

We will be celebrating with our families today.
I am making dinner for my side of family.
Later in the evening will have cake-n-ice cream with Randy's family.

...then down the road in a couple weeks, Randy and I will take Evan out to the Comedy Club... for a good time of laughing and to celebrate his b-day.


Today I trained Back...Yess, it was a good one!

BACK

Rack Pull-Ups
45: 18-14-12-15

BB Bent-Over Rows (underhand grip)
140: 9-9
135: 10-10
125: 13-14

Close-Grip Cable Pull-Downs
95: 14
100: 10-11
105: 9

Wide-Grip Cable Rows
110:1 3-13
115: 10-12

Standing One-Arm Cable Rows
40: 15
45: 15
50 12-12

Inverted BB Rows
BW: 20: 17-15-13

CARDIO

Elliptical: 20

Originally Posted by serinebean

I really love to hear when you like how you look. Considering all the time you put into your body....

sounds like a good day, mellow, little bit of work, and a great work out

Hi Serine!!

I took some progress pictures, since it's been a year since my hernia surgery....Plus it was time to do some evaluation on my overall progress with my physique.

I took some really crappy pics! Blech!

Originally Posted by IronMaiden1522

Fantastic arm shot Joan

Sometimes its nice when there is nothing going on eh? I am glad things are going good with the family. Have you talked to your sister lately?

Originally Posted by Joan

After talking with her, and my parents (they are sooo loving and understanding) I have come to understand my sister and her decision.
(I will spare the details...for it's kinda complicated)

I support Her.
I love Her.
And I will always be there for her.
...and her boys.

My family means the World to me...we will always be together with Love!!

[twinnett]

Have a great time with your family today! Happy birthday to Evan..I can't believe he's 18 already!

[moisy]

Woohoo and Happy Birthday to Evan!!!
This is a big milestone in his life ... and yours
Have a great time with your family today celebrating and enjoying eachother's company

[serinebean]

Have Randy take some pics??? It's hard to photograph yourself.

He is only 18?! Wow!
I wish him a happy birthday!! I hope you all enjoy the celebration!

[StlBarbie]

Tell Evan we all said, "WELCOME TO ADULTHOOD!!!" ...

My baby turned 15 yesterday ... how can this be???

Have a great week Joanie!!!

[Buffycat3]

Evan's Birthday celebration was wonderful!

We had a wonderful time.
Everyone loved my food.
Evan enjoyed himself.
It's great to gather with family.

I can't believe my little boy is a young man now.....geesh! Time flew by...but I Loved Every Single Second of Our Lives Together!
...and I am sooo looking forward to sharing his adult life!!









Today's workout!
Chest
Abs
Cardio



CHEST

Flat DB Press
50: 10-10-8-7-7

Incline DB Press
45: 10-10-9-8-8

DB Flyes
40: 9-8-9-8

DB's Together Press
35: 9-8-9-8

Incline Push-Ups
BW: 14-15-15-15


ABS

Double Crunch
ss/Obliques
Reverse Crunch
Hanging Knee Raises

CARDIO

Elliptical: 20

Originally Posted by twinnett

Have a great time with your family today! Happy birthday to Evan..I can't believe he's 18 already!

Thank you Tara! We had a wonderful time.
Everyone loved my food.
Evan enjoyed himself.
It's great to gather with family.

Originally Posted by moisy

Woohoo and Happy Birthday to Evan!!!
This is a big milestone in his life ... and yours
Have a great time with your family today celebrating and enjoying each other's company

Whoo-Hoo!
I can't believe my little boy is a young man now.....geesh! Time flew by...but I Loved Every Single Second of Our Lives Together!!

Our families had a Super Time!

Originally Posted by serinebean

Have Randy take some pics??? It's hard to photograph yourself.

He is only 18?! Wow!
I wish him a happy birthday!! I hope you all enjoy the celebration!

I have posted below, my crappy pics...lol.
I just don't have the smarts to get good quality pictures.

*sigh* <---this is for my progress, lol....I've gained lbs (as I wanted) and the cuts and lines have smoothed away.
Thinking about trying a bit of a cut, to see how my muscles have developed....or more so...see how I can sculpt them.

Evan and All of us had a super time!
Thanks for the celebration wishes!

Originally Posted by StlBarbie

Tell Evan we all said, "WELCOME TO ADULTHOOD!!!" ...

My baby turned 15 yesterday ... how can this be???

Have a great week Joanie!!!

How can it be??? I DON'T KNOW! lol
It's amazing to me.

Adulthood...my goodness, it's shocking in one sense...but I've enjoyed every single second getting here..and I am sooo looking forward to sharing his adult life!!

Have a great week Barbie!

[Buffycat3]

My crappy pics...lol.
I just don't have the smarts to get good quality pictures.

*sigh* <---this is for my progress, lol....I've gained lbs (as I wanted) and the cuts and lines have smoothed away.
Thinking about trying a bit of a cut, to see how my muscles have developed....or more so...see how I can sculpt them.

Let's have fun trying!!





--These are my Progress Pictures from One Year (since my surgery)
I intened on bulking...adding lean muscle mass.
I've gained approx 5-7lbs.

[girl81]

I think the pics are great; amazing quads and overall progress! I'm proud of you gf.