JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal - Page 12

hibiscus09 · 07-11-2006, 02:08 AM

Hi JJ!

Ummm, you should have told me I shouldn't have been rooting for Italy. Ummmmmm. . . . they were hot!!

JJ_Sungirl · 07-11-2006, 11:44 PM

Quote:

Originally Posted by hibiscus09

Hi JJ!

Ummm, you should have told me I shouldn't have been rooting for Italy. Ummmmmm. . . . they were hot!!

LOL...yep, did you see the Dolce and Gabbana underwear ad featuring the Italian soccer team? hehehe *wolf whistle*

Today, I am just chilling out for the last couple days of vacation before I am back to the grindstone and start another 12 week cut. Its gonna be a doozy!
Have a great day everyone!

P.S. Thanks for your kind comments and support in my IMPC thread. Its muchly appreciated

**NewSpawn** · 07-12-2006, 02:29 AM

hi jj.

JJ_Sungirl · 07-12-2006, 09:29 PM

Quote:

Originally Posted by NewSpawn

hi jj.

Hi Spawny!

Thanks for dropping in

Today is my last day of vacation...more relaxing and preparing to get my game face back on. I have a few more details to sort out for my cut, but other than that I'm ready to get into the kitchen, cook up my chicken breast, broccoli and basmati rice for an extended period of time.

For my workouts I'll be doing a 3 on, 1 off split...will look like this:
1st half of week:
D1: chest+back
D2: arms
D3: legs
off
D4: chest+back
D5: arms
D6: core, balance and agility training
off

Since I had my hip flexor injury, I have not been able to work my legs more than once a week. If I do, my hips get sore again, then I have to ice them for several days in a row. So, I do what I can with what I have.

That's the plan, starting tomorrow! Yay!

1stindoor · 07-13-2006, 12:29 PM

Hi JJ...glad to hear you had a nice vacation...now it's time to get back into the gym and tear up the IMPC

**A.FreeRadical** · 07-13-2006, 04:49 PM

Quote:

Originally Posted by JJ_Sungirl

...

For my workouts I'll be doing a 3 on, 1 off split...will look like this:
1st half of week:
D1: chest+back
D2: arms
D3: legs
off
D4: chest+back
D5: arms
D6: core, balance and agility training
off

Since I had my hip flexor injury, I have not been able to work my legs more than once a week. If I do, my hips get sore again, then I have to ice them for several days in a row. So, I do what I can with what I have.

That's the plan, starting tomorrow! Yay!

That seems like a good plan. I tried doing an upper body/lower body twice per week (4 day split for lifting). I couldn't handle it and got all of the symptoms of over-training. I now do a 6 day split with one bodypart per day. Currently I do two chest days per week because that needs some work, but legs are only once per week.

If you need any help with diet, let me know.

*

JJ_Sungirl · 07-13-2006, 10:29 PM

hey all,

Day1 - back on the meal plan...eating clean, logging cals, and drinking lots of water. I hurt my hip flexor again doing cardio the day before yesterday. It look like I'll have to stop jogging again for a bit. I will instead swim for cardio until the the muscles stop flaring up. Dang my stupid hip flexors!!!!!

I will start my strength training split tomorrow. I can't wait! I am stoked for this cut. WOOHOO!!!

JJ_Sungirl · 07-14-2006, 07:51 AM

Gawd dang...I remember now why I took a break off of cutting...I'm hungry

! Waahhhhh! Hopefully, my stomach will shrink soon, so I won't be so hungry. And this is just day one back on track

You know what, I don't give a shite, I gotta tear this thing up! Time to MAN UP! :hellyea: I gotta get my HOTNESS on!

P.S. I did swim today for 25 minutes, burned my quads out real good! The temperature of the water felt great on my aching hip flexors.

JJ_Sungirl · 07-15-2006, 06:26 AM

Only a quick post today.

Did really good on the eating plan. This eating plan will consist of eating the same thing for a week at a time. Not every meal will be the same from meal to meal, but day to day...the same thing eaten at the same time to keep my macros in line.

I did a great endurance chest/back workout. Lots of reps, sweated a ton. Then, on my lunch hour at work I swam for a half hour. Day 2 - a success in all aspects!

dnyc99 · 07-15-2006, 08:29 AM

Quote:

Originally Posted by JJ_Sungirl

LOL...yep, did you see the Dolce and Gabbana underwear ad featuring the Italian soccer team? hehehe *wolf whistle*

No wonder DF didn't want me watching the game with him.

Jk

Hey girl....great to see you back on track 120%!! Congrats on the workouts and clean eating. You've got the bull by the horns now!!

Thanks for the email by the way...awesome stuff!!

Catch you later k?

~D~

JJ_Sungirl · 07-15-2006, 04:47 PM

Good morning ppl,

Today I am aching...I have DOMS in places I didn't know you could get doms. I added smith flat bench back into my pec/lat lifting routine yesterday after it had been on the back burner for awhile and OMG it killed me! Then, on top of that, I swam yesterday for cardio, doing the back stroke and my shoulders (particularly the rotator cuffs) are good and sore. Now, I thought I had good strong shoulders for swimming, but when you do the backstroke, its an entirely different story!

Going on day 3 - I am feeling good, back to my old self! Everything is in line. I am having lofty goals for the next 17 weeks, yep....count 'em..17 weeks out from IMPC final photo submission

D, no, THANK YOU! You're a great source of inspiration to me (you and your big musckles *hehehe)

I hope you found the articles to be useful to you. If there's anything I can do for ya, just lemme know!

Well, I'm off to drop into all your journals. I'll post again later. CIAO!

JJ_Sungirl · 07-18-2006, 02:43 AM

hey hey,

The last few days have been really good for me...eating clean and getting my cardio done. I have been swimming and lifting for endurance. It feels really good. I am still battling this hip flexor inflammation, but nothing a little rest and advil can't calm.

I am really looking forward to next months pics, heck I may just post some in here too! heheh we'll see

Hope you all are having a good day! Now off to make some steak and salad!

**NewSpawn** · 07-18-2006, 03:26 AM

hi jj....thanks for stoppin by my journal......so far my shoulders have been doing well....i have no choice but believe that the mix is working. i have my fingers crossed that it will last. my lifts are getting back to where they were and i have to believe its because i am not dealing with the shoulder pain. now i need to get back to focus more on my legs. due to time restraints i have neglected them.... and for god sakes we all know i shouldn't do that. as far as excitin stuff.......no everything is calm and quiet...which is okay for now. helps me to keep focused on what i need to. i am glad to see you are hitting things hard and sorry to hear about the inflammation. i will be lookin for those pics too. i hope u have a good day tomorrow and may all ur lifts be good.

JJ_Sungirl · 07-18-2006, 03:40 AM

Quote:

Originally Posted by NewSpawn

hi jj....thanks for stoppin by my journal......so far my shoulders have been doing well....i have no choice but believe that the mix is working. i have my fingers crossed that it will last. my lifts are getting back to where they were and i have to believe its because i am not dealing with the shoulder pain. now i need to get back to focus more on my legs. due to time restraints i have neglected them.... and for god sakes we all know i shouldn't do that. as far as excitin stuff.......no everything is calm and quiet...which is okay for now. helps me to keep focused on what i need to. i am glad to see you are hitting things hard and sorry to hear about the inflammation. i will be lookin for those pics too. i hope u have a good day tomorrow and may all ur lifts be good.

Thanks Spawny! I am pleased to hear your shoulder is better. Yes, do focus on those legs of yours. If they build up anything like your upper body! DANG!

Good on ya, spawn, stay focused. great to read ya!

Arghlita · 07-19-2006, 04:34 AM

Is it 17 weeks left already? Hmm... if I bust my butt I still could make my birthday goal.

Glad to hear you are coming around. Eating clean is making a huge difference in my life and I, too, am looking forward to everyone's pictures. Seems like we all got a bit off track in June but now we're on the ball again.

JJ_Sungirl · 07-19-2006, 06:24 AM

Quote:

Originally Posted by Arghlita

Is it 17 weeks left already? Hmm... if I bust my butt I still could make my birthday goal.

Glad to hear you are coming around. Eating clean is making a huge difference in my life and I, too, am looking forward to everyone's pictures. Seems like we all got a bit off track in June but now we're on the ball again.

Hey Arli,

You're back, great to see ya!

You're right we all have to get our butts in gear for the next 17 weeks, no exceptions. Its gotta be dedication to transformation all the way to the end! You can do it girl, go git' that birthday goal, its in sight, baby! :hellyea:

My program is working well. I am sticking with whole foods, avoiding anything processed or canned, if possible, except dairy and protein powder...gotta have my milky protein shakes! I am also journaling a lot more in my book here at home, keep track of everything, the kind of cardio I do, how long, how many cals day to day and weekly weigh in, among other things. Meticulous is my middle name this month... Rock on!

Arghlita · 07-19-2006, 01:52 PM

Excel is my friend. I have my macro spreadsheets for food and cardio exercises. I should make one for lifting weights, as they are currently journaled in my paper journal but not in the computer. I have another spreadsheet with goals, weight, measurements, plans and rewards. It's called 25th year and I'll have to start a new one on my 26th birthday (Nov 18!). It's both motivation and an elaborate form of procrastinating on my homework. Speaking of...

JJ_Sungirl · 07-19-2006, 07:52 PM

Good morning all,

Just popping in before I head off to the gym for shoulder, traps, bi and tri day...thats a mouthful. hehehe

I am being good, keeping on track and working my butt off and it shows. My "vacation fat" is coming off, after cutting for only 6 days! Hurrah! I will make my goal of 168 by Aug 10th (IMPC pics) for sure! (Rad, I'm coming for yer a$$) :lol3:

Originally, I when I started this I wanted to get back to my "pre-cessation" weight, which was 158lbs. Now on a 5ft9 woman, its not ripped, but tight. When I quit smoking I gained all sorts of yucky weight and have been battling this bulge for too long. Now 158 is sight, with MUCH MORE muscle this time around. When I get to 158, will I wanna keep going?

My hubby thinks I'm insane always being so concerned about aesthetics because he loves me no matter how much weight I put on...and believe me folks, I used to a BIG GIRL at 230 (my highest). I should get that pic scanned, so y'all can see it sometime)....OY! I guess we'll see how I feel when I get there

Anyways, enough rambling, off to hit the weights! Kick a$$!

07-13-2006, 12:29 PM	#335
1stindoor Pro Stature Join Date: Apr 2005 Location: NC Posts: 327 Recipes: 0 Rep Power: 7	Hi JJ...glad to hear you had a nice vacation...now it's time to get back into the gym and tear up the IMPC __________________ Steely-eyed, barrel-chested, freedom fighter with the kung-fu grip and the life-like hair

07-15-2006, 04:47 PM	#341
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	DOMZ Good morning ppl, Today I am aching...I have DOMS in places I didn't know you could get doms. I added smith flat bench back into my pec/lat lifting routine yesterday after it had been on the back burner for awhile and OMG it killed me! Then, on top of that, I swam yesterday for cardio, doing the back stroke and my shoulders (particularly the rotator cuffs) are good and sore. Now, I thought I had good strong shoulders for swimming, but when you do the backstroke, its an entirely different story! Going on day 3 - I am feeling good, back to my old self! Everything is in line. I am having lofty goals for the next 17 weeks, yep....count 'em..17 weeks out from IMPC final photo submission D, no, THANK YOU! You're a great source of inspiration to me (you and your big musckles *hehehe) I hope you found the articles to be useful to you. If there's anything I can do for ya, just lemme know! Well, I'm off to drop into all your journals. I'll post again later. CIAO!

07-11-2006, 02:08 AM	#331
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Hi JJ! Ummm, you should have told me I shouldn't have been rooting for Italy. Ummmmmm. . . . they were hot!!

07-12-2006, 02:29 AM	#333
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hi jj.

07-13-2006, 10:29 PM	#337
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	hey all, Day1 - back on the meal plan...eating clean, logging cals, and drinking lots of water. I hurt my hip flexor again doing cardio the day before yesterday. It look like I'll have to stop jogging again for a bit. I will instead swim for cardio until the the muscles stop flaring up. Dang my stupid hip flexors!!!!! I will start my strength training split tomorrow. I can't wait! I am stoked for this cut. WOOHOO!!!

07-14-2006, 07:51 AM	#338
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Gawd dang...I remember now why I took a break off of cutting...I'm hungry ! Waahhhhh! Hopefully, my stomach will shrink soon, so I won't be so hungry. And this is just day one back on track You know what, I don't give a shite, I gotta tear this thing up! Time to MAN UP! :hellyea: I gotta get my HOTNESS on! P.S. I did swim today for 25 minutes, burned my quads out real good! The temperature of the water felt great on my aching hip flexors.

07-15-2006, 06:26 AM	#339
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Only a quick post today. Did really good on the eating plan. This eating plan will consist of eating the same thing for a week at a time. Not every meal will be the same from meal to meal, but day to day...the same thing eaten at the same time to keep my macros in line. I did a great endurance chest/back workout. Lots of reps, sweated a ton. Then, on my lunch hour at work I swam for a half hour. Day 2 - a success in all aspects!

07-18-2006, 02:43 AM	#342
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	hey hey, The last few days have been really good for me...eating clean and getting my cardio done. I have been swimming and lifting for endurance. It feels really good. I am still battling this hip flexor inflammation, but nothing a little rest and advil can't calm. I am really looking forward to next months pics, heck I may just post some in here too! heheh we'll see Hope you all are having a good day! Now off to make some steak and salad!

07-18-2006, 03:26 AM	#343
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hi jj....thanks for stoppin by my journal......so far my shoulders have been doing well....i have no choice but believe that the mix is working. i have my fingers crossed that it will last. my lifts are getting back to where they were and i have to believe its because i am not dealing with the shoulder pain. now i need to get back to focus more on my legs. due to time restraints i have neglected them.... and for god sakes we all know i shouldn't do that. as far as excitin stuff.......no everything is calm and quiet...which is okay for now. helps me to keep focused on what i need to. i am glad to see you are hitting things hard and sorry to hear about the inflammation. i will be lookin for those pics too. i hope u have a good day tomorrow and may all ur lifts be good.

07-19-2006, 04:34 AM	#345
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	Is it 17 weeks left already? Hmm... if I bust my butt I still could make my birthday goal. Glad to hear you are coming around. Eating clean is making a huge difference in my life and I, too, am looking forward to everyone's pictures. Seems like we all got a bit off track in June but now we're on the ball again.

07-19-2006, 01:52 PM	#347
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	Excel is my friend. I have my macro spreadsheets for food and cardio exercises. I should make one for lifting weights, as they are currently journaled in my paper journal but not in the computer. I have another spreadsheet with goals, weight, measurements, plans and rewards. It's called 25th year and I'll have to start a new one on my 26th birthday (Nov 18!). It's both motivation and an elaborate form of procrastinating on my homework. Speaking of...

07-19-2006, 07:52 PM	#348
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Good morning all, Just popping in before I head off to the gym for shoulder, traps, bi and tri day...thats a mouthful. hehehe I am being good, keeping on track and working my butt off and it shows. My "vacation fat" is coming off, after cutting for only 6 days! Hurrah! I will make my goal of 168 by Aug 10th (IMPC pics) for sure! (Rad, I'm coming for yer a$$) :lol3: Originally, I when I started this I wanted to get back to my "pre-cessation" weight, which was 158lbs. Now on a 5ft9 woman, its not ripped, but tight. When I quit smoking I gained all sorts of yucky weight and have been battling this bulge for too long. Now 158 is sight, with MUCH MORE muscle this time around. When I get to 158, will I wanna keep going? My hubby thinks I'm insane always being so concerned about aesthetics because he loves me no matter how much weight I put on...and believe me folks, I used to a BIG GIRL at 230 (my highest). I should get that pic scanned, so y'all can see it sometime)....OY! I guess we'll see how I feel when I get there Anyways, enough rambling, off to hit the weights! Kick a$$!