JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal - Page 11

JJ_Sungirl · 06-19-2006, 01:54 AM

Good day to y'all,

Well, I worked off the chicken corn chowder off today and yesterday!

Today at work I choreographed an entire salsa/merengue routine for one of my classes. As the aerobics set is winding down for the summer for me, I wanted the next two classes to be spectacularly fun and bootylicious! I worked on it for at least an hour. For the next few days I will practice it and tweak it....(burning calories, doing my cardio all in one shot!)

I also did legs today...killed 'em!!! 6 exercises, 3 sets each. I even had one of my colleagues spotting my form to make sure I was using impeccable form. Oh, the perfectionist tendencies I have in some things...arghh. I wish I was that detail oriented in all things. Anyways, my glutes are burning...still and my workout was over almost 2 hours ago!

On the agenda for tomorrow: teaching aquafit, then more bellydancing at night. You know, I dont even really count my aquafit classes as calorie expenditure anymore...my body has adapted so efficiently to my teaching in the water. Even if I up the intensity with water plyo and sports drills, I don't end up burning anymore calories than normal. I find I only lose fat by doing activities above and beyond my normal teaching activities. Oh well, I won't always be teaching....

I hope you all had a fabulous weekend, I did

**A.FreeRadical** · 06-19-2006, 02:43 AM

Quote:

Originally Posted by JJ_Sungirl

...

On the agenda for tomorrow: teaching aquafit, then more bellydancing at night. You know, I dont even really count my aquafit classes as calorie expenditure anymore...my body has adapted so efficiently to my teaching in the water. Even if I up the intensity with water plyo and sports drills, I don't end up burning anymore calories than normal. I find I only lose fat by doing activities above and beyond my normal teaching activities. Oh well, I won't always be teaching....

I hope you all had a fabulous weekend, I did

Interesting. I don't count my hour lifting calorie-wise. It seems to just be part of my 2600 maintenance calories. I wonder how long until my body adapts to all of this cardio. So far so good, but I know everytime I drop like this, there is a springback to a higher weight or a plateau right behind it.

I wish I could dance. I just seem to have two left feet. Maybe I will go to Arghentina next and try to learn the Tango. ;-)

*

JJ_Sungirl · 06-19-2006, 06:01 AM

Quote:

Originally Posted by A.FreeRadical

I wish I could dance. I just seem to have two left feet. Maybe I will go to Arghentina next and try to learn the Tango. ;-)

*

Doesn't tango require a partner? Got some lofty plans for your next trip, Rad? hhhmmmm? *raises one eyebrow* j/k! I'm sure you'd be great at it. You're probably good at everything you try.

1stindoor · 06-19-2006, 11:44 AM

Quote:

Originally Posted by JJ_Sungirl

1st, It felt great to hit the weights again. I really needed a couple days off because I'm back to lifting heavy and it kicks a$$! I was doing high reps, low wts. for about 8 weeks and I needed a break from the monotony. I'm hoping to get in some PB's this month. Wish me luck!

Good luck JJ...I find when trying to get a new best, I'll do a good warm up and then do two or three reps as I pyramid up to my intended goal.

**A.FreeRadical** · 06-19-2006, 12:19 PM

Quote:

Originally Posted by JJ_Sungirl

Doesn't tango require a partner? Got some lofty plans for your next trip, Rad? hhhmmmm? *raises one eyebrow* j/k! I'm sure you'd be great at it. You're probably good at everything you try.

It has been settled. I expect to be single by January 1st. Yes indeed, after a long drought, I do have some lofty plans for companionship, dancing and other things.

*

JJ_Sungirl · 06-19-2006, 10:13 PM

Quote:

Originally Posted by A.FreeRadical

It has been settled. I expect to be single by January 1st. Yes indeed, after a long drought, I do have some lofty plans for companionship, dancing and other things.

*

Dang, I don't know what to say..."I'm sorry" or "Congratulations"...but as you said...you will be getting your monsoon after the drought...so YAY!!!!

1st, Thanks for the good wishes and advice. I will certainly do my best to pyramid up to my goal

Today, I had my newly bought "vision fitness" recumbent bike delivered to my house. It was a purchase for my husband who has fibromyalgia and has been recommended by a specialist to do longer, less intense cardio. I, too, will be using the recumbent to break up my cardio, when I decide to up the time...I'll do 20 mins. on my elliptical and 20 mins. on the recumbent. Right now I'm averaging 25 minutes per session on the elliptical. Yay me!

Well, off to rest before bellydancing and some cardio. Talk to you all later on

Have a great day!

**A.FreeRadical** · 06-20-2006, 12:16 AM

Quote:

Originally Posted by JJ_Sungirl

Dang, I don't know what to say..."I'm sorry" or "Congratulations"...but as you said...you will be getting your monsoon after the drought...so YAY!!!!

Actually, I am really looking forward to being independent. There is no open hostility beyond the silly day to day bickering that we do. Apparently my youngest son is ok with it. We told him last night, he seemed to understand. He is going off to college in August so this won't impact his life as much as if he were still living here. No one else is involve so there are no complications there. We have been good friends for the last few years and I don't expect that to change. So yes, "Congratulations" are in order.

*

hibiscus09 · 06-20-2006, 01:04 AM

Hi JJ! Enjoy the recumbant bike.

My former trainer, Kristy, had the best recumbant bike torture I've ever tried. She'd start me out going 2 minutes balls to the wall and then 2 minutes moderate for 20 minutes. The next time I did cardio, I'd do 2 minutes balls (I mean, I felt like I was shaking the recumbant --

) to the wall, 1 minute 45 seconds moderate. We kept dropping the moderate by 15 seconds until I was going 2 minutes balls to the wall, 30 seconds moderate. Then, I would start the cycle over again. That kicked bootay.

Just a suggestion, if you get bored. LOL

JJ_Sungirl · 06-21-2006, 05:46 AM

Golly late late post today! Its about 10:30pm where I am. I had a hella busy day today at work. The morning was spent cooking nutritious foods, then the rest of day I had clients.

I took the day off of exercise. I only worked on my newly choreographed cardio salsa routine for about a half hour in the morning. I just did the steps at half tempo to memorize them, so I hardly broke a sweat. Tomorrow I am back to lifting, upper body, all compounds, liftin' heavy!!!

nite nite

P.S. thanks for the suggestion hibi, I'll print that out and put in into my workout journal for later reference. What a great program!

1stindoor · 06-21-2006, 08:45 AM

Sounds like you've been busy...you'll enjoy the bike, I have a friend that swears by 'em. I'll be looking for the workout with the compound heavy lifts posted.

JJ_Sungirl · 06-22-2006, 07:41 PM

Oh yeah! busy busy! NOT! LOL

I watched soccer for most of yesterday...ate waaaay too much.

Today, I am back on track, did my upper body WO at a new gym ( I needed a change of scenery)! I went over to this place which is competition with my gym. I "sweet talked" the sales rep into giving me a 3 day pass. OH MY GOD!!! This gym looks like a night club, 2 floors, cardio equipment as far as the eye can see, 2 circuit areas, a women's area and a state of the art aerobics studio, not too mention the 16 ft. GIGANTIC TV screen in front of the dumbbell area!!!!. My eyes were bulging out of head and I was salivating as the clerk showed me around.

I worked out in all the sections, trying out different things. I did the following 3-4 sets of each:

Wide grip cable lat pull down
BB upright rows
Tricep split rope cable extension
Pec Dec
Reverse flyes on the pec dec
DB bicep curls
DB lateral raises
BB front raise
DB arnold press

As you can see, I was well fueled up from my "over carb" last night. It was worth it to do that many exercises. Any personal bests??? Its hard to say because it was a different gym with different equipment than I am used to. I will look for my PB's at my home gym with stuff I use on regular basis.

On a nutritional note...I have decided to stop journaling my food intake. I have been journaling for more than a year now, have gone through many little books and many hours of writing down every little calorie. I have found it has become an obsession. I know the caloric content of literally thousands of foods and portion sizes..and if I don't, I have a hundred resources to find it. I feel the need to pry myself away from "safety blanket" and start eating like a normal human being again. I will try my best to keep track of the numbers in my head to stay on my cut. After all, how long can a person write down every single thing they eat???? That being said, I will keep my journal strictly for my workouts and my little "self pep talks and scribblings." NO MORE #'s. Have a good day all.

kimsquit · 06-22-2006, 09:35 PM

Hi JJ,

That sounds like a pretty plush gym - was it the Pantheon? I don't go into Vancouver much these days, but it's always nice to know where a good gym is.

I hear you on the food tracking thing - I used to spend more time on fitday than I did actually at the gym. Now I only use it to plan out a general idea of what to eat during off season and for specific menu planning for on-season.

~ chris

JJ_Sungirl · 06-22-2006, 09:45 PM

Quote:

Originally Posted by kimsquit

Hi JJ,

That sounds like a pretty plush gym - was it the Pantheon? I don't go into Vancouver much these days, but it's always nice to know where a good gym is.

I hear you on the food tracking thing - I used to spend more time on fitday than I did actually at the gym. Now I only use it to plan out a general idea of what to eat during off season and for specific menu planning for on-season.

~ chris

Actually, it is Platinum, in Surrey. I have heard good things about Pantheon. I, too, seldom head to Vancouver these days...only for the fireworks in July on English Bay. Cheers

**A.FreeRadical** · 06-22-2006, 11:31 PM

Quote:

Originally Posted by JJ_Sungirl

...

On a nutritional note...I have decided to stop journaling my food intake...

I usually do mine at mid-day. It includes what I ate (almost always the same things.) and what I am going to eat for the rest of the day. I do any editing the next day if I strayed from plan. I can't say that I am obsessed with it, I just find comfort in knowing how well I am doing. I do sometimes catch that I have over indulged and take corrective action later to save the day.

I'll be interested to hear how this goes for you.

*

JJ_Sungirl · 06-23-2006, 06:40 AM

End of day 1 - First day of not writing my cals down...I think I am low for the day...funny enough I found today I wasn't obsessing over food itself. Most of the time, its all I ever think about... my next meal, how many calories,what i'm going to have, balance of protein and carbs etc...I just ate balanced, small and pretty much when I was hungry, except my last meal I ate even though I wasn't hungry, so I wouldn't binge later on at night from low blood sugar levels. All in all a good day

JJ_Sungirl · 06-23-2006, 06:47 AM

Oh and I forgot to write I did cardio after I worked out (upper body) and on my break at work for a total of 40 minutes today. Yay me!

06-21-2006, 08:45 AM	#310
1stindoor Pro Stature Join Date: Apr 2005 Location: NC Posts: 327 Recipes: 0 Rep Power: 7	Sounds like you've been busy...you'll enjoy the bike, I have a friend that swears by 'em. I'll be looking for the workout with the compound heavy lifts posted. __________________ Steely-eyed, barrel-chested, freedom fighter with the kung-fu grip and the life-like hair

06-19-2006, 01:54 AM	#301
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Good day to y'all, Well, I worked off the chicken corn chowder off today and yesterday! Today at work I choreographed an entire salsa/merengue routine for one of my classes. As the aerobics set is winding down for the summer for me, I wanted the next two classes to be spectacularly fun and bootylicious! I worked on it for at least an hour. For the next few days I will practice it and tweak it....(burning calories, doing my cardio all in one shot!) I also did legs today...killed 'em!!! 6 exercises, 3 sets each. I even had one of my colleagues spotting my form to make sure I was using impeccable form. Oh, the perfectionist tendencies I have in some things...arghh. I wish I was that detail oriented in all things. Anyways, my glutes are burning...still and my workout was over almost 2 hours ago! On the agenda for tomorrow: teaching aquafit, then more bellydancing at night. You know, I dont even really count my aquafit classes as calorie expenditure anymore...my body has adapted so efficiently to my teaching in the water. Even if I up the intensity with water plyo and sports drills, I don't end up burning anymore calories than normal. I find I only lose fat by doing activities above and beyond my normal teaching activities. Oh well, I won't always be teaching.... I hope you all had a fabulous weekend, I did

06-20-2006, 01:04 AM	#308
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 985 Recipes: 0 Rep Power: 16	Hi JJ! Enjoy the recumbant bike. My former trainer, Kristy, had the best recumbant bike torture I've ever tried. She'd start me out going 2 minutes balls to the wall and then 2 minutes moderate for 20 minutes. The next time I did cardio, I'd do 2 minutes balls (I mean, I felt like I was shaking the recumbant -- ) to the wall, 1 minute 45 seconds moderate. We kept dropping the moderate by 15 seconds until I was going 2 minutes balls to the wall, 30 seconds moderate. Then, I would start the cycle over again. That kicked bootay. Just a suggestion, if you get bored. LOL

06-21-2006, 05:46 AM	#309
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Golly late late post today! Its about 10:30pm where I am. I had a hella busy day today at work. The morning was spent cooking nutritious foods, then the rest of day I had clients. I took the day off of exercise. I only worked on my newly choreographed cardio salsa routine for about a half hour in the morning. I just did the steps at half tempo to memorize them, so I hardly broke a sweat. Tomorrow I am back to lifting, upper body, all compounds, liftin' heavy!!! nite nite P.S. thanks for the suggestion hibi, I'll print that out and put in into my workout journal for later reference. What a great program!

06-22-2006, 07:41 PM	#311
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Oh yeah! busy busy! NOT! LOL I watched soccer for most of yesterday...ate waaaay too much. Today, I am back on track, did my upper body WO at a new gym ( I needed a change of scenery)! I went over to this place which is competition with my gym. I "sweet talked" the sales rep into giving me a 3 day pass. OH MY GOD!!! This gym looks like a night club, 2 floors, cardio equipment as far as the eye can see, 2 circuit areas, a women's area and a state of the art aerobics studio, not too mention the 16 ft. GIGANTIC TV screen in front of the dumbbell area!!!!. My eyes were bulging out of head and I was salivating as the clerk showed me around. I worked out in all the sections, trying out different things. I did the following 3-4 sets of each: Wide grip cable lat pull down BB upright rows Tricep split rope cable extension Pec Dec Reverse flyes on the pec dec DB bicep curls DB lateral raises BB front raise DB arnold press As you can see, I was well fueled up from my "over carb" last night. It was worth it to do that many exercises. Any personal bests??? Its hard to say because it was a different gym with different equipment than I am used to. I will look for my PB's at my home gym with stuff I use on regular basis. On a nutritional note...I have decided to stop journaling my food intake. I have been journaling for more than a year now, have gone through many little books and many hours of writing down every little calorie. I have found it has become an obsession. I know the caloric content of literally thousands of foods and portion sizes..and if I don't, I have a hundred resources to find it. I feel the need to pry myself away from "safety blanket" and start eating like a normal human being again. I will try my best to keep track of the numbers in my head to stay on my cut. After all, how long can a person write down every single thing they eat???? That being said, I will keep my journal strictly for my workouts and my little "self pep talks and scribblings." NO MORE #'s. Have a good day all.

06-22-2006, 09:35 PM	#312
kimsquit Pro Stature Join Date: Jun 2005 Location: British Columbia, Canada Posts: 276 Recipes: 0 Rep Power: 15	Hi JJ, That sounds like a pretty plush gym - was it the Pantheon? I don't go into Vancouver much these days, but it's always nice to know where a good gym is. I hear you on the food tracking thing - I used to spend more time on fitday than I did actually at the gym. Now I only use it to plan out a general idea of what to eat during off season and for specific menu planning for on-season. ~ chris

06-23-2006, 06:40 AM	#315
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	End of day 1 - First day of not writing my cals down...I think I am low for the day...funny enough I found today I wasn't obsessing over food itself. Most of the time, its all I ever think about... my next meal, how many calories,what i'm going to have, balance of protein and carbs etc...I just ate balanced, small and pretty much when I was hungry, except my last meal I ate even though I wasn't hungry, so I wouldn't binge later on at night from low blood sugar levels. All in all a good day

06-23-2006, 06:47 AM	#316
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Oh and I forgot to write I did cardio after I worked out (upper body) and on my break at work for a total of 40 minutes today. Yay me!

06-23-2006, 06:55 AM	#317
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299