(josiea) how i got my groove back- double t transformation challenge

[MouseWeight]

My wife picks on me about my ginger skin.

Lol. My lil bro got the super ginger gene. He's got BRIGHT red hair and pale skin. Lightbulbs give him sun burn.

[JosieA]

Nice job on the legs!

Hey I am 1/4 Polish too!
and I am white as can be ...lol
..but it's my choice to be so.

Good luck with everything...and have fun!

I'm 1/2 Polish and half Italian....why couldn't I have gotten the dark Italian skin??? Instead I got the stubborn attitude!!!

Josie, I'm very fair, too. I get a golden color, but never dark. Oh well.

Ya, that's what they have self tanning lotion for. LOL!

My wife picks on me about my ginger skin.

Ohhhh, you so ginger

I 2nd this!



Looking outstanding!

Awww, thanks!

Lol. My lil bro got the super ginger gene. He's got BRIGHT red hair and pale skin. Lightbulbs give him sun burn.

LOL! I know someone like that! I guess I shouldn't complain, that is an example of how it can be worse.

[JosieA]

SHOULDERS

Anterior dumbbell raise
1x15x15
1x15x20
1x15x25
1x12x25

Single arm dumbbell raises
3x12x8

Military press
3x12x18

Lateral dumbbell raises
3x12x8

Nautilus lateral raises
3x12x55

Posterior dumbbell raises
3x12x8

30 minutes of jogging

Yes, I dared to add military presses. I did kept the weight light. I didn't feel that funny crunching feeling so I think I'm okay. We will see how it feels tomorrow.

[Mr.Xrcise]

Awesome looking session Josie, cap those shoulders off girlie

[StlBarbie]

Great job on hitting up the shoulders!
I hate it when the you hear the rice krispie sounds coming from your body ...

Anything fun on your weekend agenda?

[JosieA]

Awesome looking session Josie, cap those shoulders off girlie

Oh...that would be so cool to have shoulder caps!!

Great job on hitting up the shoulders!
I hate it when the you hear the rice krispie sounds coming from your body ...

Anything fun on your weekend agenda?

I have to work this weekend. But I was hoping the family could go to a drive in movie tonight. The kids would really get a kick out of it.

I saw a fawn nursing from it's mother in our backyard this morning. I tried to get a pic. But as soon as I opened the door they ran. The mother has been leaving her baby behind our shed every night. I didn't know they abandoned their babies like that. I'm going to keep an eye out for them. I got to get a shot of that!

My poor Evan. He was playing football on the playground and a friend tackled him as he was running for the touchdown. He fell on his face on asphalt!! They weren't suppose to be tackling, but you know boys. Well, he looked pretty rough when I went to pick him up from school. It's been 6 days and his scab is already falling off. It's amazing how those little bodies have super healing powers.

Well, I'm going to be off to the gym in a bit.

[JosieA]

What wonderful workout I had today. Focus, energy and strength were all there.

BACK
cable rows
1x12x50
1x12x60
1x12x80
2x12x90
drop set 1x10x70

1 arm bent over rows
3x10x20

Bent over barbell rows
2x10x55
2x10x40

BICEPS

Curls
1x15x10
3x15x15

Preacher curls
2x10x10
1x8x12
drop set 1x8x8 fast tempo

Concentration curls
3x10x12

15 minutes of plyometrics

I came to the conclusion today that I really need to start focusing on working my biceps harder. For some reason my triceps take over at times. I really have to concentrate on the contraction to get a pump. Also, I'm realizing that I can handle more weight than before. I could have went higher today just started out with too low of a weight. But this is great news for me...to be dieting and still have great energy. Enough energy to increase my weight at times.

I couldn't ask for things to be any better right now. I'm hitting my goals and exceeding them. My husband and I thing I've gained some mass from last year. I really only expect to look the same as last year considering all the time I've had away from the gym and my other health issues. I really think the supplements have been helping me. Especially, Glutacene, Ketocuts, LITUP, NeoVar and HGHup. Like I said earlier- recovering well, great energy during workouts, leaning out well and sleeping better. Not sure how I am lucky enough to get everything you could dream of as far as training goes. I want to say thank you sooooo much to Double T Sports and Applied Nutriceuticals. This wouldn't have been possible with out their generosity and this wonderful opportunity. Sure the competition isn't over yet. But I've won, I really have done it. I got my groove back, my body, my life, my happiness....everything.....I got it all back.......and it's here to stay

[Simpy]

On the shoulders, why are you not starting with the presses?

[Black_Label]

On the shoulders, why are you not starting with the presses?

I'd imagine to warm up with something different maybe. I like dumbell press personally to start, but everyone is different

[Buffycat3]

I'm 1/2 Polish and half Italian....why couldn't I have gotten the dark Italian skin??? Instead I got the stubborn attitude!!!

Seriously??!!
I am 1/2 Italian too!
1/4 Polish, and 1/2 Austria

What beautiful babies we'd make
wait, wut!
lol

I'd love to have the dark Italian skin too...but as you say and I agree that is what self tanners are for.

You're doing very well (and husband) at working with your lagging areas.
Know your body and how they respond to different exercises and such.
As Black_Lable said: Everyone is different.

Good day to you!

[StlBarbie]

SO happy to hear you are at a happy place with your progress!!!
Nothing is more motivating than results!!!

Did the kids make it to the drive in movie?

[Black_Label]

I'm 1/2 Polish and half Italian....why couldn't I have gotten the dark Italian skin??? Instead I got the stubborn attitude!!!
Ya, that's what they have self tanning lotion for. LOL!

Thats me..... Im pale most of the time and get a decent tan with a ton of work ha

[brittsappnuts]

I couldn't ask for things to be any better right now. I'm hitting my goals and exceeding them. My husband and I thing I've gained some mass from last year. I really only expect to look the same as last year considering all the time I've had away from the gym and my other health issues. I really think the supplements have been helping me. Especially, Glutacene, Ketocuts, LITUP, NeoVar and HGHup. Like I said earlier- recovering well, great energy during workouts, leaning out well and sleeping better. Not sure how I am lucky enough to get everything you could dream of as far as training goes. I want to say thank you sooooo much to Double T Sports and Applied Nutriceuticals. This wouldn't have been possible with out their generosity and this wonderful opportunity. Sure the competition isn't over yet. But I've won, I really have done it. I got my groove back, my body, my life, my happiness....everything.....I got it all back.......and it's here to stay

You're most certainly welcome Josie! You've honestly been an inspiration to me. This whole forum is an inspiration to people. I was big into sports and competition cheer/dance/gym when I was in middle/high school and in great shape! Then stepped into the real world and had some fun and forgot about keeping myself in shape. I've never been a big girl but I wasn't tiny (about a steady 150). I hate diets- I'd rather just eat what I want with smaller portions. (I looove pasta way too much and my roommate is an amazing cook!) But I love to workout. Howevverr, being 22- finding the motivation is hard when I have to choose gym or a cookout on the lake! I've learned it's just about a balance. I'm getting more disciplined because like you put it, I want my groove back too! Great job girlie!! and Thank You!!

[Mr.Xrcise]

You ROCK Josie and its only going to get better!!!!

[Vytis]

My poor Evan. He was playing football on the playground and a friend tackled him as he was running for the touchdown. He fell on his face on asphalt!! They weren't suppose to be tackling, but you know boys. Well, he looked pretty rough when I went to pick him up from school. It's been 6 days and his scab is already falling off. It's amazing how those little bodies have super healing powers.

Well, I'm going to be off to the gym in a bit.

Is this the sort of things I have to look forward to with my Evan as well...

I came to the conclusion today that I really need to start focusing on working my biceps harder. For some reason my triceps take over at times. I really have to concentrate on the contraction to get a pump. Also, I'm realizing that I can handle more weight than before. I could have went higher today just started out with too low of a weight. But this is great news for me...to be dieting and still have great energy. Enough energy to increase my weight at times.

I couldn't ask for things to be any better right now. I'm hitting my goals and exceeding them. My husband and I thing I've gained some mass from last year. I really only expect to look the same as last year considering all the time I've had away from the gym and my other health issues. I really think the supplements have been helping me. Especially, Glutacene, Ketocuts, LITUP, NeoVar and HGHup. Like I said earlier- recovering well, great energy during workouts, leaning out well and sleeping better. Not sure how I am lucky enough to get everything you could dream of as far as training goes. I want to say thank you sooooo much to Double T Sports and Applied Nutriceuticals. This wouldn't have been possible with out their generosity and this wonderful opportunity. Sure the competition isn't over yet. But I've won, I really have done it. I got my groove back, my body, my life, my happiness....everything.....I got it all back.......and it's here to stay

Sounds like you're in a really good place right now - awesome.

And good on you for recognizing your strengths and weaknesses and aiming to conquer them. Kill those biceps!

[Simpy]

Josie, what a beautiful post! I love to hear when people are seeing success and feeling good about their progress.

[JosieA]

On the shoulders, why are you not starting with the presses?

Well, my shoulder has finally gotten better and I wanted to see if they could handle shoulder presses. I've realized there are certain exercises that aggravate my shoulder like shoulder presses. So I didn't want to start with those. I wanted to see how they would feel first, plus really get some blood flowing through them before I tried the dumbbell presses.
And I'm happy to say the shoulder is good! YES!
Good question,

I'd imagine to warm up with something different maybe. I like dumbell press personally to start, but everyone is different

I do prefer dumbbell presses to start.

Seriously??!!
I am 1/2 Italian too!
1/4 Polish, and 1/2 Austria

What beautiful babies we'd make
wait, wut!
lol

I'd love to have the dark Italian skin too...but as you say and I agree that is what self tanners are for.

You're doing very well (and husband) at working with your lagging areas.
Know your body and how they respond to different exercises and such.
As Black_Lable said: Everyone is different.

Good day to you!

He he, you're funny!
Thanks for the compliment.

SO happy to hear you are at a happy place with your progress!!!
Nothing is more motivating than results!!!

Did the kids make it to the drive in movie?

No. They didn't have a PG show that night. We had a picnic in the park and hung out at the playground. It was all good. We will try the drive in another night.

Thats me..... Im pale most of the time and get a decent tan with a ton of work ha

Ya, by the end of the summer I look like what everone else looks like after one day in the sun! LOL!

You're most certainly welcome Josie! You've honestly been an inspiration to me. This whole forum is an inspiration to people. I was big into sports and competition cheer/dance/gym when I was in middle/high school and in great shape! Then stepped into the real world and had some fun and forgot about keeping myself in shape. I've never been a big girl but I wasn't tiny (about a steady 150). I hate diets- I'd rather just eat what I want with smaller portions. (I looove pasta way too much and my roommate is an amazing cook!) But I love to workout. Howevverr, being 22- finding the motivation is hard when I have to choose gym or a cookout on the lake! I've learned it's just about a balance. I'm getting more disciplined because like you put it, I want my groove back too! Great job girlie!! and Thank You!!

This forum is great, like you said. Lots of inspiration and support. I'm so glad to have stumbles upon it. Thanks for says I've inspired you. That means a lot.
Ya, so much harder to stay in shape when you become an "adult". Metabolism is just not the same as when we were kids.
Oh, gee I hear you on the pasta. I could eat pasta, pizza and ice cream every day and not get tired of it. Wouldn't have a bikini body though
Cookout on the lake sounds fun. Hard to pass that up. I hope it was fun.

You ROCK Josie and its only going to get better!!!!

You're the greatest!!!

Is this the sort of things I have to look forward to with my Evan as well...


Sounds like you're in a really good place right now - awesome.

And good on you for recognizing your strengths and weaknesses and aiming to conquer them. Kill those biceps!

Well......he is a boy. Like I said, they heal fast and it just makes them stronger. I'm sure you are going to have a strong little man being you are a strong dad

Josie, what a beautiful post! I love to hear when people are seeing success and feeling good about their progress.

I couldn't contain myself...just had to share it. I've just been overflowing with positive energy. Really, never imagined I could make gains in such a short amount of time.

[StlBarbie]

Did you get the opportunity to train today, Josie?

[JosieA]

Did you get the opportunity to train today, Josie?

Sure did! Had to get the kids to bed before I could post this.

6/4/2011
Chest
Bench
1x15x30
1x15x45
2x12x65
1x10x65

Flat dumbbell press
1x12x20
3x12x25

Incline flies
3x12x18

Peck deck
1x12x55
2x12x60

TRICEPS
reverse bench dip
3x12x10

Over hand cable triceps press down
3x8x60

Under hand cable triceps press down
3x12x50

15 minutes of run/jog

6/6/11

GLUTES
Dumbbell deadlifts
1x18x15
3x15x25

Sumo squats
3x18x15

Cable leg extensions
3x15x10

Kickbacks
3x15

Fire hydrants
3x15

CALVES
Leg press
3x15x50

Smith machine- raises on a step
3x15x95

Took Ethan to the pool today. Got some sun

[Mr.Xrcise]

There is always a new term that I run across in someone's log! What is a Fire Hydrant Josie???

[JosieA]

There is always a new term that I run across in someone's log! What is a Fire Hydrant Josie???

I was just waiting for someone to ask about those. Okay......here's the simple explanation. Imagine you are a doggie and you see a fire hydrant. What do you do? LOL!
Oh, ya I really felt like a retard doing those at the gym!

[JosieA]

QUADS

Leg extensions
1x18x50
1x18x60
1x18x70

Single leg presses
1x15x20
2x15x30

Nautilus leg press
3x15x210

Split leg squats
3x12x10

Smith Machine squats
3x10 (feet wide) + 5 (feet close)x30

[JosieA]

BACK
cable rows
1x15x60
3x12x70
3x4x90
drop down 10x70
1x10x90

1 arm bent over rows
3x10x20

Bent over barbell rows overhand wide grip
3x12x50
narrow under grip
2x10x45

BICEPS

Dumbell curls
1x15x15
1x8x18
1x6x18
dropset 15x10

21's
2x21x35

Concentration curls
2x8x15

cardio later

I increased weight for my bicepts and did something a little different with the cable rows. I'd like to use higher weight for my back but i can easily switch over to using my arms if i do to many reps with a higher weight. The 3rd set that I did is not quiet what I would call "to failure". I did as many reps as I could but as soon as I felt my arms taking over I switched to the lower weight and then again did as many as I could. I think it works well. Nice workout again. Going to hit cardio hard later.

[castille]

Have a Great cardio workout!!

[Mr.Xrcise]

I was just waiting for someone to ask about those. Okay......here's the simple explanation. Imagine you are a doggie and you see a fire hydrant. What do you do? LOL!
Oh, ya I really felt like a retard doing those at the gym!

You SNIFF...okay, mark the territory! Now were these done with weights?

[Vytis]

I was just waiting for someone to ask about those. Okay......here's the simple explanation. Imagine you are a doggie and you see a fire hydrant. What do you do? LOL!
Oh, ya I really felt like a retard doing those at the gym!

That would be a site. Care to make a vid? lol

[charlievanriper]

Hi Josie you seem like a really nice person, I've seen your posts here and thier and after checking in here I wanted to say Hi and nice work. You have accomplished a lot, congrats

[JosieA]

Have a Great cardio workout!!

Thank you. I love doing cardio.

You SNIFF...okay, mark the territory! Now were these done with weights?

LOL! I did not do them with weights. One tip make sure you sit back a little bit. Hips over knees. I noticed that when I do this I get a much better workout and it engages both of my glutes.

That would be a site. Care to make a vid? lol

LOL! No way......I usually go way in the corner by a wall and hide behind a bike and strategically place a large exercise ball on the other side!

Hi Josie you seem like a really nice person, I've seen your posts here and thier and after checking in here I wanted to say Hi and nice work. You have accomplished a lot, congrats

Awww......thanks. I appreciate you for taking the time to stop in and post. Have a great day.

[JosieA]

June 10, 2011

CHEST
Bench-knee up
1x15x30
1x15x45
1x12x65
1x7x75
1x8x65

Flat dumbell press-knees up
1x12x25
2x10x30

Incline flies-knees up
1x15x18
3x10x20

Pec-dec
1x12x60
2x9x60

Triceps
reverse bench dip
3x12x10

Rope press down
1x15x50
2x15x60

Over hand cable press downs
3x12x60

15 minutes on the StairMaster

6/11/11

QUADS
Leg extensions
1x18x50
1x18x60
1x18x70

Leg press
1x15x140
4x12x200

Barbell lunges
1x10 alternating each leg x18
1x10 alternating each leg x24
1x10 alternating each leg x30

Smith machine squats feet wide
1x15xbar
1x12x30
1x12x40

GLUTES
Hip thrusts
3x12

Fire hydrants
3x15 each leg

Hyperextensions
3x12

Wow! I really hit my glutes today. I've been reading some articles on how it is difficult to engage the glutes and it really helped me get a good mind body connection. When I was doing the hip thrusts on the ball I was able to focus and get a deep contraction in my glutes. I always feel the contraction but not like today. It really made for a much better workout. I know I'm not going to be able to sit tomorrow. LOL! I've only been trying to specifically work my glutes with these isolation exercises for about 6 months. But even in this short peroid of time it's made a difference.

Here's link to the articles and video:
http://www.bodybuilding.com/fun/buil...fect-butt.html



http://www.youtube.com/watch?v=hCm-70-9_XE&NR=1

[Mr.Xrcise]

In for YOUR instructional videos on hip thrusts AND fire hydrants! You'd get a ton of hits on You Tube