MrDawnMarie Gets Some mASS!!

[MrDawnMarie]

Time for new journal! DM (my most wonderful/hot wife! ) suggested that I start a new journal...the title of the old one just doesn't apply anymore. Yes she did help me with the title of the new one

So I am in the second week of a twelve week plan to gain some lean muscle mass. After loosing 50 pounds now I want to gain some muscle!

Here is the link to my last journal(last page)


http://forum.bodybuilding.com/showth...#post105543211


Here is a copy of my last post from the last journal...

Week 2 Tues

Trying to keep a positive attitude....that is my motto for today....there has been not so good things happening our lives right now but doing my best not to let stress take over....so on the good side I got up and got in a work out. I started to bring my laptop to work with me and type up my postings at lunch. I just don't seem to get the time to do that at home...by the time the kids are fed, bathed, and in bed the last thing I want to do is turn on the computer! So this seems to work well (until I drop my computer or something) So the evening mission for this week after homework is to get ready for more company! My Dad and his wife are coming down from Tenn. this weekend. It is a bit off a stressor because DM and I are already feeling the time holiday time crunch but it will be nice to see them.

Here is today's wo

Seated leg extensions
4 sets 120x12

lying leg curls
95x7
95x8
95x7
95x7

wlaking DB lunges
4 sets of 30lbsx15steps

BB calf raises
4 sets 255x15(that is all the plates we have! DM I think we buy each other a 45lb plate for Christmas! J )

Medicine ball crunches
1 set of 20
3 sets of 15

This wo plan is working good so far?.I am staying sore if nothing else?.looking forward to just cardio tomorrow!

[MrDawnMarie]

Well we got through yesterday better than I thought. DM's grandfather passed in the morning. Her mother is staying with us right now which was good so DM could be there for her but I had to pick up the kids and prepare them before we got home. My 8 year old is the type of kid that thinks too much and we have already had some not so comfortable death-dying talks, so I was worried about how he would take all this. So I feel like I must have said the right things...he got a lttle upset but didn't loose it or stay up all night thinking and getting himself all worked up. I really wanted to handle this one with out having to hand it off to DM because she had a hard enough day. I decided against getting into detail with the 5 yar old and just told him something sad happend and to give grandma and mommy some space. They both did great.

So today is new day...Got in a short wo this am...supposed to 45min...only got in 30

30 min treadmill
Walked 3.5 10% for 15min
ran 5.5mph for 5 min
walked 3.2 10% 5min
ran 5.5 for 5 min
5 minute cool down

got up early enough but was just goofing around with computer and such...need to ot turn the computer on till after the wo! Did the intervals with running because I was bored. Put some old music on the mp3 player...listened to Queen and Heart this am....needed something a litlle less negative than most of the heavy stuff.

[MrDawnMarie]

Blew it from last Thurs to Monday of this week...fell victim to holiday stress and lots of cookies! Now I figure I have to keep working out heavy....if I am gonna get fat lets gain some muscle too!

Tues(a day behind this week this should have been Monday's wo)

Did something a little crazy--wanted to see what I could bench

190x1(PR!!!!!!!!)
180x1
160x4
160x3
160x2

BB shrugs(smith)
3 sets 160x10

seated DB Press
40x7
40x7
40x6

BO rows(smith)
140x7
140x8
140x8

Close grip bench
120x6
120x6
120x5(fried!!)

standing db curls
3 sets 40 x10

leg raises
4 sets of 20


Wed

leg extensions
4 sets of 120x12

lying leg curls
95x8
95x10
95x7
95x7

BBcalf raises(smith)
4 sets 250x15

DB wlaking lunges
4 sets 35x15steps

medicine ball crunches
20,20,20, 20

Good wo's considering did one last night and one this am. Now where are those cookies!

[MadcoreMatt]

Good luck man! Nice work on the pr too and i hope those cookies are loaded with protein lol.

[MrDawnMarie]

Originally Posted by MadcoreMatt

Good luck man! Nice work on the pr too and i hope those cookies are loaded with protein lol.

chocolate is protien....right?

[MrDawnMarie]

The Christmas break is here!!!! Party time!!!

Got in 45 minutes on the elliptcal 20% level 5-9 913 cal before bowling.

Have been eating horrible the last two days at work...fell of the wagon big time with the sugar....gonna try to be better over the break.

Steelers kicked the RAMS a$$ last night. Greatest turds or turf Steelers will probably get their a$$ kicked in the playoffs...as long as is isn't the Browns all is good in the world... Happy weekend!

[MrDawnMarie]

Have a couple of wor I didn't post yet...

Sat

Made up two days of weight on Sat.....

Superset
incline DB press
30x10
30x10
DBflys
30x10
30x7

supeset
DB press
30x7
30x8
upright rows
30x7
30x8

superset
wide grip pulldowns
120x6
120x7
cable rows
120x7
120x8

superset
preacher curls
35x7
35x10
al curls
35x10
35x10
thought I was doing these with 30's....didn't notice till end that I had picked up the 35's....duh!

superset
cable press down
50x10
50x10
DB kickbacks
30x10
30x10

medicine ball crunches
4 sets of 15

BB squat
stole DM's idea of using a plastic bin to touch my butt to...little closer to the ground than usual for me!
140x5
140x4
140x3

Plie DB squat
4 sets of 40x15

SLDL
145x7
145x8
145x8
145x7

BB calf raises
4 sets of 250x15

leg raises
4 sets of 15


Monday WO

45 minutes on the tread mill 10% incline 3.5mph


Diet has been total **** over the holidays....hope to get back on track soon....

Did a good wo today but I think DM and I are going out so I will have to enter it later.

[MrDawnMarie]

Didn't get this up here yesterday...

Flat bench
160x7
160x5
160x4

DB shrugs
3 sets of 40x15

DM press
3 sets 40x10

BO rows
3sets 115x10

CG bench
120x10
120x10
120x9

Standing BB curls
65x10
75x10
85x7

leg raises 4 sets of 15

Then because of all the fudge my mom made me I elt like I better get on the treadmill too...

40 minutes 10% 3.5mph
5 min at 5.5mph(felt the need to run..didn't last long!)

ok now I am going to go do today's wo.

[MrDawnMarie]

Got up and got in a decent wo....need to slip in some cardio sometime today though....pants are getting tight!!

Leg extensions
125x12
150x10(PR)
150x10
150x10

Leg curls
4 sets of 90x10

Walking lunges
4 sets of 40x15

BB calf raises
4 sets 250x15

medicine ball crunches
4 sets of 20

Still can get week 4 of my plan in without missing anything but got to stay on track the rest of the week...also did better on the diet yesterday but far from good! So far today I am right on track.

[MrDawnMarie]

Didn't get anything in Friday...no good time to wo plus my right arch was pissed off...I have bad ingrown toenails on both big toes....the right one had been an issue till I did some of my own surgery on it and it feels better but I find myself walking different after that then something else starts to hurt. It usually gets real bad after the treadmill and it did! I have had this problem since I was 14...I havn't been to a dr in over 10 years for it but I went though too much back then and I have found I can do the same thing without the copay! My other issue is my joints...I have been feeling really old in the am....my shoulders had been good but now they both are hurting when I sleep...last night ended up on the couch(no DM did not kick me out of the bed!) and I felt better because the couch is much softer than our bed. Iam finding that going heavy with the weights, you are going to pay a price! Only 8 more weeks!

Here is todays wo.

superset
Incline DB press
35x10
35x10
Incline DB Fly
35x10
35x6

superset
DB press
35x6(went easy o this one)
35x6
upright rows
35x10
35x10

superset
wide grip pulldowns
120x10
120x10
seated rows
120x10
120x10

superset
preacher curls
35x10
35x10
alt DB curls
35x10
35x10

superset
cable pressdowns
50x10
50x15
DB kick backs
35x10
35x10

medicine ball crunches
20,20,15,15

followed this up with some grass cutting, edging and weed eating in about 85 degree heat!

[DawnMarie]

You are doing great, keep it going!! The lawn looks beautiful, I guess I'll have give the lawn boy a big tip

[MrDawnMarie]

These are easy to post!

Mon
elliptical 40 min 20% incline levels 5-8 800 cals

Tues
elliptical 45 min 10-20% incline levels 5-8 930 cals

Goal--get 1000 cals in 45 min!

One more day of cardio then back to the weights. Needed and unscheduled rest from the weights...joints were starting to scream a little...making me feel old!

[MrDawnMarie]

It is cold! 71 degrees in the house...under 60 outside....Damn Yankee weather!

Vacation is over back to work today...DM gets to stay home...with the kids....it will at least be quieter at work! Still would rather stay home...

Not feeling it this am....30 minutes on the treadmill at 10% 3.2mph....it was a struggle....not sure why...maybe just getting up earlier. Off to work!

[MrDawnMarie]

30 minutes on the elliptical 20% incline level 5 540cals

kinda week...considering I took the last 2 days off...going back to the weights next week but I sure am concerned about feeling so bad. Not sure what is going on...dont feel sick but my legs and arms seem to always feel like they are fried....oh well...keep swimming....

[MrDawnMarie]

Bench
170x3
160x4
160x4

BB shrugs
3 sets 115 x10

seated DB press
40x10
40x7
40x8

BO rows
3 sets 120x10

CG bench
120x7
120x6
120x8

BBcurls
85x5
85x6
85x6

leg raises
20
3 sets of 15

got to get to work!

[MrDawnMarie]

Seated leg extensions
4 sets 150x10

lying leg curls
100x8
100x8
100x8
100x7

walking lunges
40lb DB
4 sets of 15

standing bbcalf raises
230x15
230x15
230x15
230x20

medicine ball crunches
4 sets of 15

its off to work I go!

[SPACECLOWN]

Since I am taking a rest day tomorrow I figured I will just stare at boobies. It's healthy

[MrDawnMarie]

Originally Posted by spaceclown

Since I am taking a rest day tomorrow I figured I will just stare at boobies. It's healthy

Healthy?!!....DM where are you!

[SPACECLOWN]

num num num num num

[Rhino63]

Workout looks good man, but im a little confused on what your routine is for the week for example Mon: chest, Tue: back etc.. what days of the week are you doing what? Other then that congrats on the pr in bench... you gotta go for 200 soon!

[MrDawnMarie]

Originally Posted by Rhino63

Workout looks good man, but im a little confused on what your routine is for the week for example Mon: chest, Tue: back etc.. what days of the week are you doing what? Other then that congrats on the pr in bench... you gotta go for 200 soon!

Yeah the WOs have been all over the place...doing better this week so far...the plan is--

Mon and Thurs Upper body
Tues and Fri Lower
Wed and Sat cardio


I wanted the 200---I did try right after the 190 but it just wasnt there...I was happy yesterday got the 170 with 3 reps with good form. Only got 3 or 4 hours of sleep that night so it is a wonder I did anything!

[SPACECLOWN]

It will be there soon. Just keep pushing dat **** (no homo)

[MrDawnMarie]

45 minutes elliptical 20% incline level 5 760 cals

Not feeling so ho so I didn't push it.

[twinnett]

Hi there! don't know if you remember me, but we met at the Arnold. I'm always checking out your wife's awesome progress, so I thought I'd stop here. You have made incredible gains!! Nice work!

[MrDawnMarie]

Originally Posted by twinnett

Hi there! don't know if you remember me, but we met at the Arnold. I'm always checking out your wife's awesome progress, so I thought I'd stop here. You have made incredible gains!! Nice work!

How could I forget! I read my wife's journal....helps keep me motivated Thanks!

[MrDawnMarie]

Superset
incline DB press
35x10
35x10
incline DB fly
35x10
35x8

Superset
Seated DB press
35x7
35x8
upright row
35x8
35x8

Superset
wide grip pulldowns
120x10
120x10
seated cable rows
120x10
120x10

Superset
preacher curls
35x10
35x10
alt DB curls
35x10
35x10

Superset
cable pressdown
55x10
55x10
db kickbacks
30x10
30x10

medcine ball crunches
20, 15, 15, 15 (Thanks DM for the motivation )

Off to work!

[SPACECLOWN]

Wow killer wo. Supersets kill!

[MrDawnMarie]

Motivation was lacking this am...swapped Fri and Sat...just cardio today

elliptical 30 min 20% incline level 5-7 610 cals

[SPACECLOWN]

Something is better than nothing and 20% kills!

[MrDawnMarie]

Squat
180x10
200x5
200x2

BB calf raises
4 sets of 250x15

Plie squat
4 sets of 40x15

SLDL
150x10(PR)_
150x10
150x7
150x7

leg raises
4 sets of 20

Didn't get this wo in yesterday...so why not today! The PR on the sldls may not be much but I still am afraid of hurting my back so I am still adding weight just real slow...gotta start getting ready for work tomorrow :P