They Call Me Jack-A-Roe

[discdoggie]

I am starting a journal. Again.

I am entering in the transformation challenge (again) and I think I'd like something to look back upon, since it seems that January has become my yearly "try to get shredded" time.

So, the challenge "officially" begins on Monday the 13th, but I started a new program on the sixth. Still been eating like an animal, though. I am starting off a few pounds lighter than my starting weight last year. I am 113.8 right now, and I believe I started at 116 last time? Not a lot, but on a short person noticeable.

I am on week one of Jim Stoppani's Shortcut to Size. Yesterday was day 3 and supposed to be shoulders and today legs, but I did legs yesterday and am doing shoulders today. For years I have been training legs 2x per week and I was going nuts it being Thursday already with no leg work. So I crumbled, lol. It's pretty bodybuilding basic, but I like it so far. I got that shaky wobbly thing from the rest-pause sets on the extensions. You know that feeling we love.

I won't be posting poundages for a few reasons. I keep track in a written notebook. I already know what I lifted. When beginners read journals, it puts too much pressure on them, I think, to "keep up." I've listed weight amounts before, and I'll get comments like "That's all you lift for <inset whatever exercise here>? I am lifting <xyz> for those!" Yeah, and until you see a vid with form it really means nada.

Week one of this program everything is in the 12-15 rep range, with a rest-pause on the last set. For the past year I've been basically working around 8 reps, give or take. So I dropped weight and some really felt kinda light at first so I REALLY concentrated on M2MC and squeezed everything I could out of it, and wouldn't you know this week I'm sore like I haven't been in ages?

So yesterday:



SQUATS
set 1-15 reps
set 2 15 reps
set 3-13 reps it felt easy so I went up 10 pounds. Oops! It wasn't so much "too heavy" as it was making me out of breath.
set 4-12 reps/15 second pause/9 reps/15 second pause/6 reps

The rest between sets is 45 seconds and I'm holding true to that. On squats, it's hard. Im used to doodling around for at least 2 minutes. I'm still huffing and puffing when I set up again.

ONE LEGGED LEG PRESS
okay, so I have this hernia that needs to be fixed, and the last time I had an issue was on the leg press. It popped out and I needed to be rescued. So I am wary of this machine and haven't used it in 2 years.

set 1- 12 reps each leg
set 2-15 reps each leg (I dropped 10 pounds off)
set 3`15 reps each leg/15 second pause/-10 reps/15 seconds/7 reps

For the unaware: I have a titanium rod in my right femur and it's 2 cm shorter and horribly horribly weaker.

LEG EXTENSION
set 1-13 reps
set 2-15 reps (dropped 5 pounds0
set 3-15 reps/15 second pause/15 reps/15 second pause/13 reps/15 second pause/12 reps/15 second pause/6 reps. TRUE "muscular failure."

Romanian Deadlifts
set 1-15 reps
set 2-12 reps (grip is slipping!)
set 3-13 reps
set 4-14 reps/15 second pause/10 rpes/15 second pause/8 reps


Then there is was 3 sets each of 3 abdominal exercises. I read "hip thrusts" but it's not the BB glute one, its where you lay on your back and push your ass in the air. It's supposed to target "lower abs" I imagine? And 3 sets of 20-30 regular crunches and the same of oblique ones. I was never big on ab work but I did make a commitment to the program.

My awesome gentleman friend got me the Bose Bluetooth headphones for Christmas. Being without the hassle of wires everywhere is highly liberating. It was my favorite gift...he's so good to me. the quality of sound on these things is amazing...could go a little higher on the volume, though. this session I treated myself to the Legion of Mary show on 4/9/75 in NYC. Jerry and Merle are so tight! Here's a highlight...and 11 1/2 minute Feel Like Dynamite. Enjoy! I know I did.





Obviously, the biggest hurdle for me is curtailing the enormous amounts of food i'm capable of shoveling away. the training thing I've got down pat. I'm a natural. So, yes, I'll be tracking calories and all that **** I hate.

My goal will be to come in at 100 pounds. I'll be looking at competitions right around then to add the "why, yes! I DO have experience competing!" to my fitness resume.

[HoosierHardGain]

Looks like a good start to the year, best of luck to you!

[discdoggie]

I listened to Marvin Gaye Radio on Pandora while training today...this song always gets me. Isn't his voice like velvet? And damn, so courageous for writing what he wanted instead of Gordon's preferred doo-woppish Motown stuff?

[GKC45]

Gonna need pics to make this a good journal

[discdoggie]

Gonna need pics to make this a good journal

<<<<----Camera whore extraordinaire.

[discdoggie]

Final training day of week one.


It just said "DB shoulder press" so I wasn't sure if they were to be seated or standing. I stood.

DB SHOULER PRESS
set 1-9 reps
set 2-9 reps
set 3-11 reps (went down 5 punds)
set 4-11 reps/15 second pause/8reps/15 second pause/5 reps/15 second pause/6 reps

*I should mention I have a permanent anterior clavicle separation on my right

DB LATERAL RAISES
set 1-11 reps
set 2-11 reps
set 3-11 reps/15 seoncd pause//8reps/15 second pause/5 reps/15 seconds/5 reps


ONE ARM FRONT CABLE RAISE
I used the dual pulleys on these and could only use the lowest weight in the stack..2 1/2 pounds. How embarrassing
set 1-11 reps
set 2-11 reps
set 3-9reps/5reps/5reps/3/reps This one I didn't really "rest-pause" I just immediately switched back to the other arm

HIGH PULLEY REAR DELT RAISES
Well, that's what it called for. I just did regular garden variety rear delt flyes
set 1-11 reps
set 2-11 reps
set 3-10/15 r-p/8/15 r-p/7/15 rp/3


DB SHRUGS
Okay. Those who know me know how I feel about shrugs. And developed traps in general. Don't like 'em. Even on dudes, but especially on women. But I committed to following the program...
set 1-11 reps
set 2-11 reps
set 3-11 reps

no rest pause. I do NOT want to develop my traps any more than they are at this very moment.

STANDING CALF RAISE
I did these on the v-squat machine
3 sets of 25 reps.

(shhhh...but I superset with 20 rep squats)

SEATED CALF RAISES
3 sets of 25 reps

also, supersetted with 6 reps of GHRs.


Then I ran on the treadmill for 3.8 miles. About a half hour. I was really enjoying the wireless music.

[geek23ka]

In!

[pharmamarketer]

Awesome. Good luck with all of it DD. I'll be cheering for ya!

[discdoggie]

I run on the weekends.

Tomorrow is first day of cut and "before" pics. *shudders*

[Marius_Ursus]

I thought you didn't do squats 'cause a your girlish waistline going all Eugen Sandow on you.

[discdoggie]

I thought you didn't do squats 'cause a your girlish waistline going all Eugen Sandow on you.

No! That's deadlifts! Squatting is life, IMO.


And heavy DL did widen and thicken my waist. It was not my imagination, unfortunately.


But impressive for you to have recollection at all. Here all this time I thought no one was ever listening to anything I say!

[discdoggie]

and the problem is my waistline ISN'T "girlish." I have zero waist as it is, and narrow hips. I don't need any additional growth there.

[discdoggie]

In!

Awesome. Good luck with all of it DD. I'll be cheering for ya!

Hi you guys. Thanks for stopping in.

[TikiCabales]

Great start already -- Will be following! <3

[kimm4]

You did so great with the challenge last year...I can't wait to see what this year brings.

You'll fuggin kill it!

[discdoggie]

Great start already -- Will be following! <3

Hi and thank you for stopping in!

You did so great with the challenge last year...I can't wait to see what this year brings.

You'll fuggin kill it!

Only because I had you for inspiration and information along the way. You still are and will always be my idol and great friend. I <3 you.

[postman123]

Mind if I tag along and cheer you on?

[Marius_Ursus]

No! That's deadlifts! Squatting is life, IMO.


And heavy DL did widen and thicken my waist. It was not my imagination, unfortunately.


But impressive for you to have recollection at all. Here all this time I thought no one was ever listening to anything I say!

Oh, I remember a lot of things.

Just not the details evidently. LOL

[Tifflex]

Good luck, DD. I'll be watching and rooting for you.

[latebloomingmom]

You did so great with the challenge last year...I can't wait to see what this year brings.

You'll fuggin kill it!

agree wishing you all the best in all you do and kiss that pretty girl of yours

[discdoggie]

Mind if I tag along and cheer you on?

Not at all! In fact, I insist.

Oh, I remember a lot of things.

Just not the details evidently. LOL

It's nice to know that Im heard at all.

Good luck, DD. I'll be watching and rooting for you.

Thanks, Tif. I'm hungry already.

agree wishing you all the best in all you do and kiss that pretty girl of yours

I'm so happy to have her most days.



So, here we go. Last night I said I was kicking off with a fast, and now I'm regretting that decision. Guess I'll make some more black coffee and suck it up. If I remember last year correctly, it was only the beginning that really sucked, then I got into a groove. Well, I started easing up on the strictness of logging around week 10 1/2, too. As well as ****ing off the first week and a half.

I got to the gym when it opened today---4-30. Eeks.

week 2. reps dropped to 9-11 range. The 45 second rest between sets...not enough. I wasnt' hitting rep goals/

[discdoggie]

crap, hit enter accidentally up there.


BB BENCH PRESS
set 1--9 reps
set 2-9 reps
set 3-7 reps
set 4-8/15 rp/6/15 rp/2/15 rp/4

INCLINE BB BENCH PRESS
20 pounds lghter than flat
set 1-11 reps
set 2-11 reps
set 3-9 reps/15 rp/7/15 rp/4


DB INCLINE FLYES
set 1-10 reps
set2-9 reps
set 3-9/15 rp/9/15 rp/6/15 rp/5


CABLE CROSS
set 1-9 reps
dropped 10 pounds
set2-11 reps
set 3-11/15 rp/11/15 rp/10/15 rp/10


TRICEP PRESSDOWN
set 1-11 reps
set 2-11 reps
set 3-10/15 rp/9/15 rp/7


EZ BAR SKULLCRUSHERS
set 1-11 reps
set 2-9 reps
set 3-9/15 rp/7/15 rp/7/15 rp/5


CABLE OVERHEAD EXTENSIONS
set1-11 reps
set2-10 reps
set3-10/15 rp/5/15 rp/5




2 sets of wide grip pullups Just because

STANDING CALF RAISE
done on v-squat machine
3x20
superset with 25 rep squats (old habits die hard)


SEATED CALF RAISES
3X20
superset with GHRs (see above)


I was planning a 30 minute treadmill run but I was crunched for time, only made 22 minutes @ 6.5 mph. However, Esme and I are ice-skating for 2 hours this afternoon...bodymedia usually puts that at 200-something extra cals. I'll take whatever I can get.


Photos up. I look like a cow. Granted, I was trying to look as unfit as possible so there will be more dramatic difference in 12 weeks, but come on. Ick. Groce. Do Not Want.

On the upside, I know I know exactly what to do and how to do it to turn things around. So...here we go!

[discdoggie]

Oh, tunes today---Jerry Band Keane College 2/8/80.


Spine-tingling after midnight into Eleanor Rigby. Yowza!!!!!! Do yourself a favor and put on the headphones for a listen. Feel free to take your herbal supplementation program first.

http://vimeo.com/13802581

[HoosierHardGain]

Nicely done today, DD. Your pics looks much better then you give yourself credit for, but like you said the goal is how you look after 12 weeks. You'll look great!

[discdoggie]

Nicely done today, DD. Your pics looks much better then you give yourself credit for, but like you said the goal is how you look after 12 weeks. You'll look great!

So sweet of you to say.

No, they're pretty horrendous, but things can only go up from here!

[lynore]

Will be following along. I remember your transformation from last year. It was fantastic

Good luck to you!!

[discdoggie]

Will be following along. I remember your transformation from last year. It was fantastic

Good luck to you!!

Hello lynore! Yep I have the "eat-and-get-soft-then-get-shredded-up-again" thing down pat. Lolz. I can't stay lean and hard year round---too emotionally taxing.



Yeah, I caved last night around 10pm. I am up by 5am and go-go-go. By 6pm I was shaky and irritable, Okay, I was bitchy. I felt weird. But I said, I made a commitment to fast and I'm sticking to it. Then, hunger pangs hit and I couldnt' sleep. I steamed a bowl of broccoli and had 1.8 oz of turkey breast with it.

For the remainder of the week, I'm gonna aim for under 1800. I'm gonna do some prepping today; some crockpot meals and stuff. Finally use my foodsaver vaccum seal thing for food instead of...well, you know.

I have a freezer chest FULL of venison (lots of hearts, livers, and kidneys for Bob the Wonder Dog. He is exclusively raw fed for the unaware.) And other pasture raised and fed and humanely slaughtered and processed meats. Time to get cookin'!

I felt really really good training today. Not so much strength-strong as just peppy and energetic.


Phase One Week 2 Day 2


BENT DB ROWS
I was confused. I did these one-armed last week
3x 11
9/15 second r-p/9/15 r-p/7/15 r-p/4



WIDE GRIP PULLDOWN
2X11
10/15 R-P/10/15 R-P/6/15 R-P/4



STANDING PULLDOWN
Well, that's wht it said. I just did pullups
3x11
15-7-6-2-2



STRAIGHT ARM PRESS DOWN
I do these of the dual cable
2x11
I upped the weight 10
8/15 r-p/4/15 r-p/2




BB CURLS
4X11

*I did not see a need for rest-pause on these



INCLINE DB CURLS
2X 9
9/15 R-P/6/15 R-P/7



HIGH CABLE BICEP CURLS
I used a different machine than last time. I wasn't sure what weight to start with
set one--5 reps (nope!)
2x 11
11/15 r-p/8/15 r-p/4



WEIGHTED CRUCH
I used the Epic Machine. I have a very strong core
3x 25



HANGING LEG RAISES
2x 25
15---then dropped from straight leg to knees



DB SIDE BENDSI have zero interest in performing this exercise. My core---including obliques---are strong enough. I skipped.



5 miles at 6.1 mph while I watched the news. So, no tunes to share today.

[HoosierHardGain]

DB SIDE BENDSI have zero interest in performing this exercise. My core---including obliques---are strong enough. I skipped.

I never really cared for this movement. Smart move on your part since you said you have an issue with your waist being thick as it is, so I would think this would just compound that.

[discdoggie]

I never really cared for this movement. Smart move on your part since you said you have an issue with your waist being thick as it is, so I would think this would just compound that.

I know, right? I see lots of noob women at the gym doing them---I've seen them in fashion mags (with the model using the pink rubber coated DBs of course ) labled as "waist-whittlers." I'm thinking with a title like that many women may mistakenly believe they SHRINK the waist?

[mcbourque]

In
Nice workouts! Looking forward to follow along.
RE: side bends - IKR it's like the new thing - everyone, including men, do those at my gym.