GymGirl38 is BAAAAACK!

[GymGirl38]

Headed to the gym now! Will be back to report later!

[xmanmike22]

Hi Erin. I hope you had a great workout. Looking forward to seeing how the stack works out for you.

[GymGirl38]

Thank you Mike for the reply! I hope you feel better!

[GymGirl38]

After an incredibly stressful week...I am still hanging on!

Meal 1 - Ensure

Meal 2 - Garden Salad

Meal 3 - Protein Drink

Meal 4 - 4 0z . Turkey meatloaf & broccoli


No Weights Today


Treadmill Incline of 6 = 10 min.

Spin Bike 30mins.

Supplements = took my Final Cutz today, but am starting my entire stack over the weekend.

So far, my strength has gone up and my waist has gone down an inch. I haven't weighed, so I don't know where I am at on that.

[GymGirl38]

Saturday, Jan. 11, 2014 - Headed to the gym now...ready to distress and hit it! Will post work out and details after...

[melalicious]

After an incredibly stressful week...I am still hanging on!

Meal 1 - Ensure

Meal 2 - Garden Salad

Meal 3 - Protein Drink

Meal 4 - 4 0z . Turkey meatloaf & broccoli


No Weights Today


Treadmill Incline of 6 = 10 min.

Spin Bike 30mins.

Supplements = took my Final Cutz today, but am starting my entire stack over the weekend.

So far, my strength has gone up and my waist has gone down an inch. I haven't weighed, so I don't know where I am at on that.

Congratulations on the progress you are making Erin! That's some awesome results so far, keep up the great work!

[FightingPenguin]

Great work Erin! You are looking GREAT! And I can't wait to see how your body reacts with your new supplements! Next few weeks should be a lot of fun!

[GymGirl38]

Thank you Mel and Greg for your posts! I greatly appreciate your help on my log.

[GymGirl38]

Today is the 11th day and I feel strong and healthy. I had some emotional set backs earlier in the week with some job stress and the loss of my student, but I am feeling better about everything. I got up early and hit the gym...here's what I did today.

WEIGHTS
Squat 40 lbs. x 8, 50 lbs. x 8, 80 lbs. x 10, 100 lbs. x 8
Leg Press 90 x 8, 180 x 20, 270 x 8, 360 x 4
Leg Ext. 20 x 20, 20 x 20
Single Leg Curl 10 x 16, 10 lbs. x 16
Lunges 20 body weight only
Seated Ham Curl 40 x 10, 40 x 10
Standing Calve 8, 8, 16 body weight only
Single Leg Press Calf 20, 20
Leg Press Calves both legs 90 lbs. x 20, 90 lbs. x 20
Seated Calves 25 x 8, 35 x 16, 40lbs. x 16
Crunch 90 x 10 = 2 sets
Oblique 6 x 12 = 2 sets

CARDIO
Biked 30 mins.

Breakfast
Ensure

Lunch
Turkey Sandwich + Salad

Dinner
Turkey Meatloaf + beets

SUPPLEMENTS
I took my entire fat burning stack of Final Cutz, Final Form, Carnitine before my workout and I am still going strong.

[GymGirl38]

middle of the night leg cramps - typical -after leg day - potassium deficit?

[ezericw]

Today is the 11th day and I feel strong and healthy. I had some emotional set backs earlier in the week with some job stress and the loss of my student, but I am feeling better about everything. I got up early and hit the gym...here's what I did today.

WEIGHTS
Squat 40 lbs. x 8, 50 lbs. x 8, 80 lbs. x 10, 100 lbs. x 8
Leg Press 90 x 8, 180 x 20, 270 x 8, 360 x 4
Leg Ext. 20 x 20, 20 x 20
Single Leg Curl 10 x 16, 10 lbs. x 16
Lunges 20 body weight only
Seated Ham Curl 40 x 10, 40 x 10
Standing Calve 8, 8, 16 body weight only
Single Leg Press Calf 20, 20
Leg Press Calves both legs 90 lbs. x 20, 90 lbs. x 20
Seated Calves 25 x 8, 35 x 16, 40lbs. x 16
Crunch 90 x 10 = 2 sets
Oblique 6 x 12 = 2 sets

CARDIO
Biked 30 mins.

Breakfast
Ensure

Lunch
Turkey Sandwich + Salad

Dinner
Turkey Meatloaf + beets

SUPPLEMENTS
I took my entire fat burning stack of Final Cutz, Final Form, Carnitine before my workout and I am still going strong.

Your kicking some butt Erin, and looking great! I'm taking the Final Cutz and Final Form, but not Carnitine! I wondering if I need to add anything else to burn more fat! Although I may just wait to see how the first 30 days go and then decide if I need to change anything up.

Like I said your looking great, I've seen the pics on ********! Keep it up! Oh, and stay Warm!

[asheid]

Today is the 11th day and I feel strong and healthy. I had some emotional set backs earlier in the week with some job stress and the loss of my student, but I am feeling better about everything. I got up early and hit the gym...here's what I did today.

WEIGHTS
Squat 40 lbs. x 8, 50 lbs. x 8, 80 lbs. x 10, 100 lbs. x 8
Leg Press 90 x 8, 180 x 20, 270 x 8, 360 x 4
Leg Ext. 20 x 20, 20 x 20
Single Leg Curl 10 x 16, 10 lbs. x 16
Lunges 20 body weight only
Seated Ham Curl 40 x 10, 40 x 10
Standing Calve 8, 8, 16 body weight only
Single Leg Press Calf 20, 20
Leg Press Calves both legs 90 lbs. x 20, 90 lbs. x 20
Seated Calves 25 x 8, 35 x 16, 40lbs. x 16
Crunch 90 x 10 = 2 sets
Oblique 6 x 12 = 2 sets

CARDIO
Biked 30 mins.

Breakfast
Ensure

Lunch
Turkey Sandwich + Salad

Dinner
Turkey Meatloaf + beets

SUPPLEMENTS
I took my entire fat burning stack of Final Cutz, Final Form, Carnitine before my workout and I am still going strong.

Great workout!!!!

middle of the night leg cramps - typical -after leg day - potassium deficit?

When I hit my legs hard I get restless legs and cramps sometimes at night as well, don't know that if worry about it unless it becomes frequent!

[JohnButz]

Keep up the great work Erin!

[thedreadedwrath]

Day 1 - I guess yesterday was considered the introductory period?

I woke up bright and early and actually had the gym all to myself. My gym is co-ed, BUT it has a women's side for women only. I went there because no one was in it and it has awesome leg machines. I started the New Year off training legs because that is my favorite body part.

LEGS
Lying Leg Press 75 lbs. x 20, 75 x 20, 90 x 20
Leg Ext. 20 lbs. x 30 = 2 sets
Seated Hamstring Curl 30 lbs. x 30 reps, 30 lbs. x 20 reps
Abductor 30 lbs. x 20, 40 lbs. x 20 reps
Adductor 30 lbs. x 20, 40 lbs. x 20
Leg Curl 20 lbs. x 20 reps = 3 sets
Lunge 2 sets of 10 body weight only

CARDIO
Stationary Bike = 25 mins. not quite 5 miles
Treadmill = walked 1 mile

FOOD
MEAL 1
Dole Juice Drink 100 cals., 2 grams fat, 18 carbs, 3 protein
Apple Juice 160 , 0 , 40 , 0
2 slices Healthy 80 , 0 ,16 , 5
Life Flaxseed Toast

MEAL 2 - After Gym
1 Banana 105, .6, 27 , 1
1/2 Cup Oatmeal 150,2.5,27, 5
Protein Shake 170, 1.5, 19, 20

LUNCH
Diet Dr. Pepper 0, 0, 0, 0
3 Cups Lettuce/Spinach Mix 35, 0, 5, 4
2 slices of turkey 60, 2.5, 2, 7
2 slices of weight watcher cheese 100, 8, 0, 10
yogurt diet blue cheese dressing 35,2.5, 1, 2

DINNER
1 Cup cooked beans 240, 0, 40, 16
Turkey Sausage 90,45, 4, 8

TOTALS= 1,315 calories, 59.6 fat, 199, carbs, 82 grams of protein
I was under my calorie limit, under my protein limit, over on carbs, and over on fat.

I took a huge nap this afternoon.
SUPPLEMENTS
2 Infinite Labs BCAAs
2 Infinite Labs Final Cutz

Diet is looking pretty good my only suggestion would be to add a protein source to your first meal

[GymGirl38]

Today is the 12th day of the transformation for me and I can tell a difference already. I have lost inches and 5 pounds. I feel great aside from being sore. Here is what I did today...

WEIGHTS
Incline DB Press 15 lbs. x 6, 15 lbs. x 21, 10 lbs. x 21 reps
DB Shoulder Press 15 lbs. x 6, 15 lbs. x 6, 10 lbs. x 21, 20 lbs. x 7
Face Pull 20 lbs. x 6, 23 lbs. x 21, 27 lbs. x 21 reps
1 Arm Cable Lat. Raise 3 x21 = 2 sets
Triceps Overhead Ext. 15 x 6, 15 x 6, 8 x 21
1 Arm Rev. Grip Pull-down 3 x 21, 3 x 21
Press-down 30 x 11 reps, 30 x 8
Concentration Curl 15 x 8 = 2 sets

CARDIO
Biked 12 1/2 miles burned 307 calories

Meals
2 waffles before gym w/ protein shake

Lunch
scrambled eggs + 1 slice toast

Dinner
Chicken Tenders w/ steamed squash

I am super sore from my weekend workouts...but I am HAPPY!

[melalicious]

Today is the 12th day of the transformation for me and I can tell a difference already. I have lost inches and 5 pounds. I feel great aside from being sore. Here is what I did today...

WEIGHTS
Incline DB Press 15 lbs. x 6, 15 lbs. x 21, 10 lbs. x 21 reps
DB Shoulder Press 15 lbs. x 6, 15 lbs. x 6, 10 lbs. x 21, 20 lbs. x 7
Face Pull 20 lbs. x 6, 23 lbs. x 21, 27 lbs. x 21 reps
1 Arm Cable Lat. Raise 3 x21 = 2 sets
Triceps Overhead Ext. 15 x 6, 15 x 6, 8 x 21
1 Arm Rev. Grip Pull-down 3 x 21, 3 x 21
Press-down 30 x 11 reps, 30 x 8
Concentration Curl 15 x 8 = 2 sets

CARDIO
Biked 12 1/2 miles burned 307 calories

Meals
2 waffles before gym w/ protein shake

Lunch
scrambled eggs + 1 slice toast

Dinner
Chicken Tenders w/ steamed squash

I am super sore from my weekend workouts...but I am HAPPY!

Doing great on your workouts Erin! With the training you are doing, it's important to get the sufficient daily amounts of protein, carbs and fat...that will also help with recovery (and soreness). I would suggest following your workout with Whey Protein shake and scoop of Glutamine. Good to see that you are taking BCAA's, which definitely helps. A before bed meal of protein and glutamine is also helpful. Keep up the great work!

[ZacK1313]

Today is the 12th day of the transformation for me and I can tell a difference already. I have lost inches and 5 pounds. I feel great aside from being sore. Here is what I did today...

WEIGHTS
Incline DB Press 15 lbs. x 6, 15 lbs. x 21, 10 lbs. x 21 reps
DB Shoulder Press 15 lbs. x 6, 15 lbs. x 6, 10 lbs. x 21, 20 lbs. x 7
Face Pull 20 lbs. x 6, 23 lbs. x 21, 27 lbs. x 21 reps
1 Arm Cable Lat. Raise 3 x21 = 2 sets
Triceps Overhead Ext. 15 x 6, 15 x 6, 8 x 21
1 Arm Rev. Grip Pull-down 3 x 21, 3 x 21
Press-down 30 x 11 reps, 30 x 8
Concentration Curl 15 x 8 = 2 sets

CARDIO
Biked 12 1/2 miles burned 307 calories

Meals
2 waffles before gym w/ protein shake

Lunch
scrambled eggs + 1 slice toast

Dinner
Chicken Tenders w/ steamed squash

I am super sore from my weekend workouts...but I am HAPPY!

You workout is great, and like Melalicious said hitting the pesky macro's will really jump start your metablisem and increase your results. I am still learning the balance myself... keep digging hard girl!!!

[GymGirl38]

Thank you Zack and Mel...I greatly appreciate your help and support! I will have to try glutamine...that is one thing I don't have.

[GymGirl38]

Wok up feeling great and yes...thinner! just measured and I have lost another/2 inch of m waist. This brings me down to 31 inches. It would be great if I could finish the contest with a 29. Why? I love vintage dress patterns and 36-29-36 is very common to find. Looking forward to what this week in workouts brings.

[JackednStacked]

Wok up feeling great and yes...thinner! just measured and I have lost another/2 inch of m waist. This brings me down to 31 inches. It would be great if I could finish the contest with a 29. Why? I love vintage dress patterns and 36-29-36 is very common to find. Looking forward to what this week in workouts brings.

Good luck with your I.L. contest Erin! Looking forward to see your daily progression and and hear about your journey as it happens!

Keep training hard, success is yours!
Chad

[melalicious]

Thank you Zack and Mel...I greatly appreciate your help and support! I will have to try glutamine...that is one thing I don't have.

Anytime, happy to help! The glutamine helped me tremendously with soreness! Now it's a staple for me

[WildBill22]

Journal is looking great Erin!!! Workouts looking good too! Keep working hard!!

[JohnButz]

http://www.bodybuilding.com/store/in...atinol-op.html

Estimated Release Date: January 2014


Similar in structure to that of creatine, Creatinol-O-Phosphate acts as an intracellular buffer to help minimize the effects of lactic acid while simultaneously prolonging anaerobic glycolysis.* During strenuous activities, the cells enter a state of hypoxia (minimal oxygen), where the pH levels in the body tissues and blood begin to subside. There has been substantial research that suggests this decrease in pH levels (acidic environment) within the muscle promotes fatigue. In addition, research also shows acidosis can negatively impact muscle contractility—ultimately impairing overall athletic performance.*

COP also works by increasing the effect of creatine in the muscle via phosphate donation. To produce energy, your muscles shed one of the phosphates from Adenosine Triphosphate (ATP) converting ATP to Adenosine Diphosphate (ADP). Phosphate donation is the act of COP giving its phosphate to ADP, allowing your body to rapidly convert it back to the high energy compound ATP and regenerating the energy cycle.

[GymGirl38]

Journal is looking great Erin!!! Workouts looking good too! Keep working hard!!

Thank you Bill! I appreciate your help! Please make suggestions...

[GymGirl38]

Feeling fantastic and do not appear to have any problems with the fat burning stack. I am super sore, but I think it's because this workout is so new to me. There is a lot of unilateral training in it, which is fatiguing. I especially struggled with the Single Leg Press 21 reps. I was so worn out after I did this, that I did not do cardio today. I am going to have to train legs and do cardio on separate days.

WEIGHTS
Squat 35 x 6, 35 x 6, 25 x 21
Leg Press 90 x 6, 180 x 21
Single Leg Ext. 10 x 21 = 2 sets
Leg Curl 10 x 21 = 2 sets
Standing Calves 25 x 6, 25 x 21, 25 x 21
Calves Hack Squat 50 x 11
Seated Calves 25 x 6, 25 x 21, 25 x 21
Single Leg Press 21 reps - sled only
Leg Press Calves 12 - 2 sets
Seated Hamstring Curl 20 x 12 = 2 sets
Oblique Crunch 12, 12, 12
Crunch - 12, 12

Meal 1
1 Cup frosted Mini Wheats + 8 0z milk

Snack
Dole Peach Cup + Peanuts

Lunch
4 0z Roast + 3 new potatoes + 4 carrots

Dinner
Protein Shake

To say I am tired would be an understatement, but I always get the best results with high reps...but even for me 21 reps is a lot.

[Ktown522]

Keeping kicking butt. Your workouts are impressive!! The vintage dress is a great motivator. Lol. I love that style of dress. After its said and done a pinup style shoot will be nessecary!!

[kconnell]

If you haven't yet started, please rate Juggernaut HP on a daily entry for the following on a 1-10 scale:
Focus
Taste
Pump
Strength
Energy

Thanks!

[ezericw]

Feeling fantastic and do not appear to have any problems with the fat burning stack. I am super sore, but I think it's because this workout is so new to me. There is a lot of unilateral training in it, which is fatiguing. I especially struggled with the Single Leg Press 21 reps. I was so worn out after I did this, that I did not do cardio today. I am going to have to train legs and do cardio on separate days.

WEIGHTS
Squat 35 x 6, 35 x 6, 25 x 21
Leg Press 90 x 6, 180 x 21
Single Leg Ext. 10 x 21 = 2 sets
Leg Curl 10 x 21 = 2 sets
Standing Calves 25 x 6, 25 x 21, 25 x 21
Calves Hack Squat 50 x 11
Seated Calves 25 x 6, 25 x 21, 25 x 21
Single Leg Press 21 reps - sled only
Leg Press Calves 12 - 2 sets
Seated Hamstring Curl 20 x 12 = 2 sets
Oblique Crunch 12, 12, 12
Crunch - 12, 12

Meal 1
1 Cup frosted Mini Wheats + 8 0z milk

Snack
Dole Peach Cup + Peanuts

Lunch
4 0z Roast + 3 new potatoes + 4 carrots

Dinner
Protein Shake

To say I am tired would be an understatement, but I always get the best results with high reps...but even for me 21 reps is a lot.

Crush those Gams, Girl! Very solid workout Erin, usually with me it's not the day after Legs that gets me it's the Day After That! Ouch! Awesome work!

[GymGirl38]

Good luck with your I.L. contest Erin! Looking forward to see your daily progression and and hear about your journey as it happens!

Keep training hard, success is yours!

Chad

Thank you Chad for your support and friendship. It means a lot! ~Erin

[GymGirl38]

Feeling awesome and slept like a brick last night. I normally wake up a lot during the night, but not after yesterday's leg work out! I slept all night without getting up once. I loaded up on BCAA's and Potassium before I went to bed and never woke up once. Am looking forward to my day and gym time after school. Later Gators!