Do I even lift?

[medjen]

According to my progress photos, I do not.

More accurately, I look as though I got to a certain level of muscle/fat and then stayed there for the last two years. So, the photos that I took yesterday are apparently "non-progress" photos. That's what happens when you can't decide if you want to commit to getting bigger or getting leaner. I weigh exactly the same as I did then and look exactly the same. Way beyond noob gains with too much fat to bulk and too little muscle to cut.

So...

Keep doing what you've always done and you will keep getting what you've always gotten.

Since I don't usually set goals (and don't tell people about them if I do), I thought I'd try that.

Goal 1: Consistency in the gym. I have a program that I love. This should make it easier to hit all my scheduled workout days, since there's nothing I'm dreading. Current goal is to get three workouts/week for the month of May.

Goal 2: Regular monitoring. Pictures at least. The goal is monthly, with an occasional (weekly?) hop on the scale to see how things are going.

Goal 3: Diet. Bleh. First goal is to minimize diet coke. I am addicted to the caffeine-free diet coke. No caffeine, no sugar, you'd think I'd have no interest! But no, the stuff is like crack. Secondary goal is to maintain adequate protein intake, as I haven't been making it a priority.

Three goals seems to be quite enough for the moment.

Anyway, that's a super-happy intro post. Will post yesterday's workout in a moment.

[medjen]

29 April, 2012

Barbell Squat:
45 lb x 12 reps
85 lb x 12 reps
85 lb x 12 reps
85 lb x 12 reps
85 lb x 10 reps
65 lb x 10 reps
65 lb x 8 reps
65 lb x 8 reps

Seated Dumbbell Shoulder Press:
15 lb x 15 reps
15 lb x 15 reps
15 lb x 15 reps
15 lb x 12 reps

Close-Grip Front Lat Pulldown:
60 lb x 12 reps
60 lb x 12 reps
60 lb x 10 reps
60 lb x 10 reps

One legged, unweighted glute bridges:
12 reps
12 reps

Leg Extensions:
35 lb x 15 reps
35 lb x 15 reps
35 lb x 15 reps
35 lb x 15 reps

[Redfizz]

If your avatar is any indication - you look great! I look forward to following your journal!

[gobbles23]

Hey Medjen!!!!! Yay!

[squeaks77]

Wow, I feel like I could have written your intro. That's exactly how I'm feeling right now. In for lurking in this journal!

[medjen]

If your avatar is any indication - you look great! I look forward to following your journal!

Hi! And thanks! I'm generally happy with the way I look (avatar is 2 years ago, basically look the same), which is why I've done nothing to change it in that time. Complacency = boring.

Hey Medjen!!!!! Yay!

Looooorrrriiii!! Hey there girl.

Wow, I feel like I could have written your intro. That's exactly how I'm feeling right now. In for lurking in this journal!

Lurk away! (and post if you feel like it) If no one's reading, I'm not accountable.

[ironwill2008]

IN on the first page.


Good on ya for running a journal, Jen.


Good on ya #2 for posting Squats for your first workout.








Is there some specific problem with your getting enough protein?

[medjen]

IN on the first page.


Good on ya for running a journal, Jen.


Good on ya #2 for posting Squats for your first workout.









Is there some specific problem with your getting enough protein?

Bill! Welcome back.

All my numbers are down a bit as I've shifted to a more volume-intense focus. Working the main lifts up to at least 4 x 12 (with extra work when I feel capable) then bumping weight is the general plan

And just laziness/complacency. Carbs are a lot faster/require less prep time.

[Echo814]

Yay! Medjen is back!!!

I can so relate to your introductory post. Consistency is my down fall, diet and routine wise Are you aiming for leaning out, recomping or bulking right now?

[medjen]

Yay! Medjen is back!!!

I can so relate to your introductory post. Consistency is my down fall, diet and routine wise Are you aiming for leaning out, recomping or bulking right now?

Hi! Geez, it's getting to be like old times in here!

This month, I'm going to try to hit the three goals in my intro post.

If--WHEN--I manage that, as I am more afraid of being too fat than too small, I will probably attempt to lose ~5 lbs (depending on the mirror and photos) and get my eating in order, then try to gain in a sensible fashion.

[ironwill2008]

Bill! Welcome back.

Thanks.

All my numbers are down a bit as I've shifted to a more volume-intense focus. Working the main lifts up to at least 4 x 12 (with extra work when I feel capable) then bumping weight is the general plan

Sounds like a reasonable plan; as long as progression is involved, you're good to go.

And just laziness/complacency.

That can be remedied; at least it's not a medical issue, or something else like you going vegetarian (not that there's anything wrong with that other than it makes it really tough to get adequate complete proteins every day).

[Echo814]

Hi! Geez, it's getting to be like old times in here!

This month, I'm going to try to hit the three goals in my intro post.

If--WHEN--I manage that, as I am more afraid of being too fat than too small, I will probably attempt to lose ~5 lbs (depending on the mirror and photos) and get my eating in order, then try to gain in a sensible fashion.

Indeed it is lol.

Sounds like a reasonable plan, and it will be when you manage to do all three You know you have a cheering section or butt kicking one if needed

[medjen]

That can be remedied; at least it's not a medical issue, or something else like you going vegetarian (not that there's anything wrong with that other than it makes it really tough to get adequate complete proteins every day).

Ha! I could never be a veggie. I'm just a little heavy on the bread side of my diet and a little light on the meat/protein side. Easily fixed, just need to go do it.

[medjen]

Indeed it is lol.

Sounds like a reasonable plan, and it will be when you manage to do all three You know you have a cheering section or butt kicking one if needed

In my case, butt kicking is typically more effective.

[Echo814]

In my case, butt kicking is typically more effective.

Noted and will be done as needed

[pharty]

Hai hai hai!!

[PunkyCindy]

good luck with your goals...you can get there, you will get there. BTW, you look great!

[medjen]

Noted and will be done as needed

Good. I need accountability more than I need atta girls. (most of the time)

Hai hai hai!!

P! Hi lady!

good luck with your goals...you can get there, you will get there. BTW, you look great!

Thanks, and thanks! Consistency is always my downfall. Perhaps, this time, I finally want it badly enough...

[medjen]

Goal update

Consistency
Yesterday was supposed to be a workout day, but I had a haircut/color scheduled. Will make up for it tonight and be back on my normal schedule tomorrow.

Monitoring
Uh... nothing to report.

Diet
Diet Coke count for the month of May: 1. This is much better than the 6-in-2-days that I usually have.
Protein intake yesterday was 99g. I will count that as PrettyDamnClose to my goal of >100g/day.

[Echo814]

Goal update

Consistency
Yesterday was supposed to be a workout day, but I had a haircut/color scheduled. Will make up for it tonight and be back on my normal schedule tomorrow.

Monitoring




Uh... nothing to report.

Diet
Diet Coke count for the month of May: 1. This is much better than the 6-in-2-days that I usually have.
Protein intake yesterday was 99g. I will count that as PrettyDamnClose to my goal of >100g/day.

I will expect you to come in and kick my ass as needed as well something like "Damn it Erica! Get your arse in the gym before I kick it!" or any variation as you see fit

I will however say good job on the diet coke, its a hard habit to break. You can have the PrettyDamnClose on protein, any movement towards goal is good

If there isn't gym update for tonight........................................... ........

[medjen]

I will expect you to come in and kick my ass as needed as well something like "Damn it Erica! Get your arse in the gym before I kick it!" or any variation as you see fit

I will however say good job on the diet coke, its a hard habit to break. You can have the PrettyDamnClose on protein, any movement towards goal is good

If there isn't gym update for tonight........................................... ........

Reciprocal butt-kicking as needed. hehe.


Workout post incoming.

[medjen]

2 May 2012

Barbell Bench Press
45 lb x 15 reps
60 lb x 10 reps
60 lb x 10 reps
60 lb x 8 reps
60 lb x 8 reps
Dropped two reps on each of the last two sets, here. Not overly thrilled with that...

Dumbbell Flyes
17.5 lb x 10 reps
17.5 lb x 10 reps
17.5 lb x 10 reps
17.5 lb x 12 reps

One-Arm Dumbbell Row
30 lb x 10 reps
30 lb x 12 reps
30 lb x 12 reps
30 lb x 12 reps

Standing Dumbbell Calf Raise
30 lb x 15 reps
30 lb x 15 reps
30 lb x 15 reps
30 lb x 15 reps

EZ-Bar Curl
35 lb x 12 reps
35 lb x 10 reps
35 lb x 8 reps
35 lb x 10 reps
Have I mentioned that I hate curls of all kinds? yes, mad.

Calf Press On The Leg Press Machine
250 lb x 15 reps
250 lb x 15 reps
250 lb x 15 reps
250 lb x 15 reps

Ab Wheel (kneeling)
12 reps
10 reps
10 reps

[Adore]

Your routine looks kick ass! How many days are you going to the gym for?


Heh.. my vice is diet cherry coke. I've been on withdrawal for 2 weeks now.... ahh!

[medjen]

Your routine looks kick ass! How many days are you going to the gym for?


Heh.. my vice is diet cherry coke. I've been on withdrawal for 2 weeks now.... ahh!

Thanks! It's a three day/week routine, with one main lift each day (squats, bench, deads) then some accessory stuff, so I can split up ham and quad work onto separate days. Main lifts go to four sets of 10, then get bumped, accessory lifts I care much less, but generally go to sets of 12-15 then get a bump.

I. Love. It.

And no coke yet today. Xtend is my friend.

[ironwill2008]

http://assets.bodybuilding.com/forum/images/icons/icon14.gif[/img] Protein intake yesterday was 99g. I will count that as PrettyDamnClose to my goal of >100g/day.

Good deal on protein increase. Can't build muscle out of thin air.

EZ-Bar Curl
35 lb x 12 reps
35 lb x 10 reps
35 lb x 8 reps
35 lb x 10 reps
Have I mentioned that I hate curls of all kinds? yes, mad.

Understood. I'm not a big fan of arm training either; but it needs done anyway.

[gobbles23]

I'm glad you're enjoying your training program! That's the most important thing!!!

What flavor of Xtend do you have??

[medjen]

Good deal on protein increase. Can't build muscle out of thin air.

I'm getting there. It's just not habit for me any more, so I have to be mindful about what I'm eating.

Understood. I'm not a big fan of arm training either; but it needs done anyway.

I think we're breaking bodybuilder code. I don't like bench press, either...

I'm glad you're enjoying your training program! That's the most important thing!!!

What flavor of Xtend do you have??

It's really nice for me, breaking it down like this. I'm accumulating work across the entire week, so it becomes less worrisome that any ONE session goes poorly... chances are I'll be hitting that same muscle group later in the week, anyway.

And we have the orange-flavored Xtend. It's good, but stains my shaker cup.

[VoxExMachina]

Understood. I'm not a big fan of arm training either.....

[pharty]

The volume up in herre is making me dizzy.

[medjen]

[/img]http://www.s2ki.com/s2000/uploads/gallery/1275691036/gallery_83989_34818_18246989334c0d883aa8feb.gif[/img]

Not all of us are the bench'n'curls type.

The volume up in herre is making me dizzy.

Good! Increased volume and higher rep sets are goals that I'm working toward. Rough for me, since I'm generally used to training in the 4-8 range.