*FOCUS & DRIVE* JEN's On The Road To ZERO LIMITS!

[JENerator]

Originally Posted by semper27

Another PERFECT workout! I enjoyed posing afterwards as well! Be sure to go over the brake dust a time or two extra!!

Your posing really showcased the good gains you're making. I think you may have even wowed yourself. Very fun, thanks for a fantastic workout and posing tips!

Yeah, my car needs a lot of extra TLC and my wheels are just nasty. Gonna be a good day for giving the car a nice bath

Originally Posted by Fiend_73

I reported it and asked for it to be removed before you posted, hopefully the mods will.
At least its not a hater.

Have fun tonight and may the cardio seem shorter than it is.

Thanks for that! Want to keep it fun, positive and real in here!

[Young9]

Look ma, no hands!!!

Thats what Im talking about...I always make that a challenge for myself to not touch the railing once when I step on the revolving stairmonster lol I seriously have a love/hate relationship going on with that piece of exercise equipment at the moment...I decided that I am going to add 1 minute to each session I do and when I reach 30 minutes Im going to go have a cheat meal hahaha Im at 11 minutes right now so I feel like when I get to 30 I will have earned a nice free meal

[ehlisl]

Originally Posted by Young9

Look ma, no hands!!!

Thats what Im talking about...I always make that a challenge for myself to not touch the railing once when I step on the revolving stairmonster lol I seriously have a love/hate relationship going on with that piece of exercise equipment at the moment

Gotta love it when people throw on the weighted vest and are leaning on the rails so hard their fingers are white. Makes me want to slap their hands off the rails and see what happens next..... and the same for the treadmill! lol

Solid PR on the shoulder presses Jen, throwing around the 60's! Then a little fun with the seesaw's

[JENerator]

Originally Posted by Young9

Look ma, no hands!!!

Thats what Im talking about...I always make that a challenge for myself to not touch the railing once when I step on the revolving stairmonster lol I seriously have a love/hate relationship going on with that piece of exercise equipment at the moment...I decided that I am going to add 1 minute to each session I do and when I reach 30 minutes Im going to go have a cheat meal hahaha Im at 11 minutes right now so I feel like when I get to 30 I will have earned a nice free meal

You could rock 30 minutes on the stairmonster now, you are in great cardio shape! Since it's so hard for you, I've got to wonder and am almost scared to ask...what level are you going for on these 30 minutes? Steady level or are you doing some kind of interval?

I like your challenge of adding a minute each time. What do you think about having different levels of cheat meal based on level of stepmill for your 30 min goal...you could tier it... if you hit level x for 30, you get to eat the avg cheat meal #1, get to level x+2 for 30, earns you the much better cheat meal #2...what do you think?

Originally Posted by ehlisl

Gotta love it when people throw on the weighted vest and are leaning on the rails so hard their fingers are white. Makes me want to slap their hands off the rails and see what happens next..... and the same for the treadmill! lol

Solid PR on the shoulder presses Jen, throwing around the 60's! Then a little fun with the seesaw's

If I'm going to do the work, I'm going to do it the RIGHT way to the best of my ability!! And no doubt, I WOULD get my hands slapped off, too. Seriously.

Yeah, I don't get the hanging onto the treadmill either...seems like the ladies especially like to max out the incline and then hold themselves on there by hanging on to the front of it...just lower the incline or the speed if you can't keep up. More effort, more calories burned. Or the people that insist on running while holding onto the treadmill which is so mechanically unsound and uncomfortable looking, I can't stand to watch 'em.

Thanks on the 60s...there was nooooo 'throwing them around' though. Those took everything I had to give and then they took my lunch money, too! And just when I'm ready for a lil recess, the Seesaw presses call me out on the playground!

Obviously, I enjoyed that workout!

[Tifflex]

Originally Posted by JENerator

TRAINING: SHOULDERS/TRAPS

Worked out with Semper27, Ben Goins this morning and WOW, what a workout! I am spent!!

DB Seated Press 45x6, 50x6, 60x6 PR!, 35's seesaw presses x 6
Single Arm DB Laterals 15x8, 12.5x8, 15x6
DB Rear Delts 12.5x12, 10x12, 10x12
Arnold Presses 20x10, 20x10, 17.5x9
FM Cable Crosses/Rear Delts 15x15, 20x15
Cable Shrugs 80x25, 90x25

Did some postworkout posing, very fun! Ben's making serious off-season progress and I'm looking forward to getting my lean on so my posing is more, shall we say, rewarding.

You totally owned the 60s; excellent job!

I have yet to use the Free Motion machines at my gym, thanks for the reminder.

Have you targeted a show(s) for 2010?

[JENerator]

Originally Posted by Tifflex

You totally owned the 60s; excellent job!

I have yet to use the Free Motion machines at my gym, thanks for the reminder.

Have you targeted a show(s) for 2010?

haha, there was no ownership of the 60s, more like a downpayment was made with a check that barely cleared.

I really like the FM machines-- that perfect bridge between free weights and machine. Always nice to throw in new stuff, keep workouts feelin' shiny & new. Try 'em out!

There are some plans in the works...

[Young9]

Originally Posted by JENerator

You could rock 30 minutes on the stairmonster now, you are in great cardio shape! Since it's so hard for you, I've got to wonder and am almost scared to ask...what level are you going for on these 30 minutes? Steady level or are you doing some kind of interval?

I like your challenge of adding a minute each time. What do you think about having different levels of cheat meal based on level of stepmill for your 30 min goal...you could tier it... if you hit level x for 30, you get to eat the avg cheat meal #1, get to level x+2 for 30, earns you the much better cheat meal #2...what do you think?

Im sure I could do it right now but I just dont want to, I HATE it!
but no intervals, just level 10 for 30 minutes is my goal!
Im not going to make my cheat meal strategy so complex because then I feel like I would be putting to much emphasis on food and then over do it when I do it...just when I get to 30 minutes on level 10, I will treat myself to some Indian food. I love Indian food and I have been craving it big time lately! Thats why all my chicken has been cooked with curry powder! haha

[JENerator]

Originally Posted by Young9

Im sure I could do it right now but I just dont want to, I HATE it!
but no intervals, just level 10 for 30 minutes is my goal!
Im not going to make my cheat meal strategy so complex because then I feel like I would be putting to much emphasis on food and then over do it when I do it...just when I get to 30 minutes on level 10, I will treat myself to some Indian food. I love Indian food and I have been craving it big time lately! Thats why all my chicken has been cooked with curry powder! haha

LOL, you don't hate it, you just haven't made friends yet...friends happen after 30 minutes, gotta spend that quality time.

Indian food sounds great! And I hear ya on the food as reward thing, not my best idea there. I've got curry powder somewhere in my kitchen, need to try that next time...hehe I have at least half dozen different spices/Mrs Dash's that I use to try to keep chicken tasting different, have not done curry in forever! Thanks!

[JENerator]

UPPER POWER

Last week was the end of Max-OT. I enjoyed pushing myself but I welcome the change-up to a power-hypertrophy split. And as you guys know, I love volume and missed that these last 6 weeks.

So here's what my workouts will look like for probably the next 8-12 weeks or so.

Monday Upper Power
Tuesday Lower Power
Wednesday Cardio/Abs
Thursday Back/Chest
Friday Leg Day
Saturday Shoulders/Biceps/Triceps
Sunday Cardio/Abs

UPPER POWER

Since I was working with lighter weights (55-60% 1RM), kept the workout extremely fast-paced, 100% in the zone, complete focus on form, solid mmc and explosive but controlled movements.

55-60% 1RM
BB Rows 3 sets 80x10
Lat Pulldown 3 sets 90x10 - great mmc, lats felt pinched/tweaked
DB Flat Press 3 sets 35x10
D-Ring cable Flyes 40x10, 40x10, 30x10
DB Seated Press 3 sets 27.5x10
Alt DB Curls 3 sets 17.5x10
Tri Overhead Rope Extension 3 sets 60x10

Happy with this workout, felt like I was able to set the tone for a great start to the week and to this new split!

[semper27]

Very nice looking workout! You KNOW what to do!

[JENerator]

Originally Posted by semper27

Very nice looking workout! You KNOW what to do!

Gracias! It shall be DONE!

[will-work4ANDRO]

Originally Posted by JENerator

LOL, you don't hate it, you just haven't made friends yet...friends happen after 30 minutes, gotta spend that quality time.

Indian food sounds great! And I hear ya on the food as reward thing, not my best idea there. I've got curry powder somewhere in my kitchen, need to try that next time...hehe I have at least half dozen different spices/Mrs Dash's that I use to try to keep chicken tasting different, have not done curry in forever! Thanks!

Indian food is AWESOME. like the new split as well...gonna turn up the VOLUME. i haven't been around the boards much but your still dominating as usual. i'm looking into the future and seeing good things

[JENerator]

Originally Posted by will-work4ANDRO

Indian food is AWESOME. like the new split as well...gonna turn up the VOLUME. i haven't been around the boards much but your still dominating as usual. i'm looking into the future and seeing good things

Indian food is awesome...haha and you have the real deal hook-up too now!

Thanks J, I'm looking forward to this split as well and good things are rollin'!

[JENerator]

LOWER POWER

TRAINING: Leg Day! 55% 1RM

Squats-low! 3 sets 105x8, 8, 10
Leg Press 3 sets 2 platesx10, 10, 12
DB SLDLs 3 sets 40'sx12, 12, 12
Standing Single Leg Ham Curls 3 sets 25x8, 8, 10
Leg Press Calves 3 sets 2 platesx15, 15, 15 (toes in/out/neutral)
FM Calves 3 sets 220x15
Abductors 2 sets 125x50
Pull Thrus 2 sets 40x15

5 min bike, 10 min elliptical

Great leg day! Was surprised that it actually felt kinda good to work with 55% 1RM, was able to concentrate on mmc and maximizing each rep's ROM and squeeze.

[cawiau]

Good workout Jen... and your dedication never ceased to amaze me!

[blsmith]

That's a great looking program you have going there Jen! And you are definitely putting in some tough work! Keep up the great work!

[JENerator]

Originally Posted by cawiau

Good workout Jen... and your dedication never ceased to amaze me!

Thanks Carl! Honestly I don't see it as any kind of overwhelming dedication though...I truly enjoy going to the gym and working out! It's one of my top choices for FUN. Seriously!! Hope your studies are going well & that you've been able to shoe-horn in some gym sessions too!

Originally Posted by blsmith

That's a great looking program you have going there Jen! And you are definitely putting in some tough work! Keep up the great work!

The program is a solid one, even Jen-proof!

Thanks, just doin' my thing day in day out and lovin' every second! Hope you're enjoying your OBF competition, know you're making great progress!

[JENerator]

CARDIO & ABS

Here's the damage I did this morning...

HIIT CARDIO
5 min warm-up spin bike
12 HIIT intervals 15/45 split on spin bike

ABS
4 sets 20 crunches/obliques
2 sets 15 incline reverse crunches

STEADY STATE CARDIO- 30 min Stepmill- Levels 7-10
Nick thought of you on the Stepmill today, after about 2 1/2 minutes at level 10, didn't think this was such a good idea anymore after HIIT...and by the by, NOT one second of hands on rails for 30 minutes...but didn't get the level 10 for 30...next time!

Max HR 183, avg HR 149...calories burned during entire workout...857!! which is huge number for me!

Today is Veteran's Day. To all of the Veterans out there,THANK YOU!

[devinh]

Gotta love power/hyper splits. You're really going to enjoy this one Jen, especially since you'll be hitting new pr's every few weeks.

[amj0883]

WTG Girl!! I hate cardio - but damn once your done and sweat is dripping off it is such a huge rush!!

I am determined to make it longer than 10 min on the stepmill....lol!!

I am making a point not to touch the treadmill when walking. I tend to touch the arm rail to keep me balanced (bc I read) but even that can take away from the workout. I am with you - if I am going to spend the time doing it - I damn sure better do it right!

I have a hard time getting my HR up doing cardio in doors - so I may have to try the spin bike...great idea!! I normally stick to the elliptical, treadmill, or standing bike...

[Young9]

Originally Posted by JENerator

CARDIO & ABS

STEADY STATE CARDIO- 30 min Stepmill- Levels 7-10
Nick thought of you on the Stepmill today, after about 2 1/2 minutes at level 10, didn't think this was such a good idea anymore after HIIT...and by the by, NOT one second of hands on rails for 30 minutes...but didn't get the level 10 for 30...next time!

Max HR 183, avg HR 149...calories burned during entire workout...857!! which is huge number for me!

Today is Veteran's Day. To all of the Veterans out there,THANK YOU!

DAMMMMNNNN girl...30 minutes! your my hero
I got 15 minutes last night and my legs felt like they were 300lbs each after!
I did do the full 15 mins at level 10 though
Hands are for cheaters lol
857 cals...cheat meal FTW!

good job Jen!

[Quelly]

is it bad I forgot it was vets day and I'm a vet lol?

[TheHeath]

Originally Posted by JENerator

Great leg day!

Creepy staring guy in the gym says, "Great leg day? Baby, you got great legs everyday!" (Winks feels clever, struts away to do 10th set of loud half-ROM benching, sits up hoping you noticed how studly he is, but you're now squatting more than he benched. He feels a bit intimidated now, immediately showers and goes home to hide in shame and watch Steel Magnolias again, thinking 'where did I go wrong?')

[cawiau]

Keep at it Jen

[JENerator]

Originally Posted by devinh

Gotta love power/hyper splits. You're really going to enjoy this one Jen, especially since you'll be hitting new pr's every few weeks.

Whoo hoo!! The program didn't specify that new PR's would be set every few weeks...that's awesome! lol

Great to see you back in the gym now too, hope you're feeling 100%!

Originally Posted by amj0883

WTG Girl!! I hate cardio - but damn once your done and sweat is dripping off it is such a huge rush!!

I am determined to make it longer than 10 min on the stepmill....lol!!

I am making a point not to touch the treadmill when walking. I tend to touch the arm rail to keep me balanced (bc I read) but even that can take away from the workout. I am with you - if I am going to spend the time doing it - I damn sure better do it right!

I have a hard time getting my HR up doing cardio in doors - so I may have to try the spin bike...great idea!! I normally stick to the elliptical, treadmill, or standing bike...

Ohhh how can you read during cardio? I'd be eight shades of green! Sure reading makes the time go by fast though. You can get past 10 minutes, just keep adding time onto it!

Doing HIIT always gets my HR up, adding a weighted vest jumps it up super fast too...let me know how you like the spin bike! Not the most comfortable thing but great for HIIT.

Originally Posted by Young9

DAMMMMNNNN girl...30 minutes! your my hero
I got 15 minutes last night and my legs felt like they were 300lbs each after!
I did do the full 15 mins at level 10 though
Hands are for cheaters lol
857 cals...cheat meal FTW!

good job Jen!

Thanks Nick! You were my inspiration this morning! Your 15 minutes @ level 10 trumps my 30 minutes at 7-10 easy! I looked like death by stepmill afterwards...whoa not an attractive look for me! I am really out of shape cardio-wise...there was a time that I could do 45 minutes on the Stepmill at 10...but NOT today!

Originally Posted by Quelly

is it bad I forgot it was vets day and I'm a vet lol?

Yes that's bad, E! LOL, all of that "fun cardio" must be affecting your memory!

There's a few restaurants around here that are giving free desserts, free lunches to vets today...very nice and I keep sending all the info to Ben, but he's not going for any of it, keeps that diet pretty!

Originally Posted by TheHeath

Creepy staring guy in the gym says, "Great leg day? Baby, you got great legs everyday!" (Winks feels clever, struts away to do 10th set of loud half-ROM benching, sits up hoping you noticed how studly he is, but you're now squatting more than he benched. He feels a bit intimidated now, immediately showers and goes home to hide in shame and watch Steel Magnolias again, thinking 'where did I go wrong?')

LMAO! Where do you find those compelling lines for the ladies and how do they work out for you?!

haha, where you went wrong was thinking squats are anything like bench...I mean it's as obvious as the difference between blush and bashful...(said with a southern accent). Thanks for the chuckle and tryn' to make me out to be the bada$$ I wish I was!

Originally Posted by cawiau

Keep at it Jen

I yam, I yam!

[TheHeath]

Originally Posted by JENerator

LMAO! Where do you find those compelling lines for the ladies and how do they work out for you?!

haha, where you went wrong was thinking squats are anything like bench...I mean it's as obvious as the difference between blush and bashful...(said with a southern accent). Thanks for the chuckle and tryn' to make me out to be the bada$$ I wish I was!

Those lines originate in a deep well of introspection and a reservoir of Shakespearean wit combined... wait! That wasn't me! It's a guy I know, in fact I don't even know the guy, it's just someone I heard of. I'd never use a cheesy line. Mine would be classy like, 'need a spot? 'Cause I spotted you from across the gym' followed by a head-nod with a 'tchk, tchk!'

Oh, and you're welcome. :P

[JENerator]

Originally Posted by TheHeath

Those lines originate in a deep well of introspection and a reservoir of Shakespearean wit combined... wait! That wasn't me! It's a guy I know, in fact I don't even know the guy, it's just someone I heard of. I'd never use a cheesy line. Mine would be classy like, 'need a spot? 'Cause I spotted you from across the gym' followed by a head-nod with a 'tchk, tchk!'

Oh, and you're welcome. :P

LOL, that reeks of class for sure! If someone ever used a line like that on me I would probably just stand there speechless waiting for the punchline...

And I don't know about a deep well of introspection, but it is gettin' pretty DEEP in here...where's a shovel when you need one??

[rallyum]

dunno bout the shovel but i'm really DIGGIN this thread..

[Quelly]

that's ben for you

[TheHeath]

Originally Posted by JENerator

LOL, that reeks of class for sure! If someone ever used a line like that on me I would probably just stand there speechless waiting for the punchline...

And I don't know about a deep well of introspection, but it is gettin' pretty DEEP in here...where's a shovel when you need one??

HAHAHAAA!!! Very good comeback, good sense of humor Jen.
The Heath will save more cheesy material for another day. Be glad he works out in his garage where a shovel is never far away.