JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal - Page 15

JJ_Sungirl · 08-16-2006, 10:34 PM

Quote:

Originally Posted by Arghlita

JJ said knock you out!

You damm right!

The deed is done...I did 50 mins. on the recumbent, 1 hr....on my calories, um, just a tad too long. Towards the end, I felt like I didn't want to lift, so I cut it short by 10 minutes. Then I did an hour long lifting/boxing drills sessions, hard and heavy, baby!

LOTS of calories burned on this workout

I totally have a lateral deltoid weakness now from all this cutting. I can only do 4 reps on each arm with a 15lb DB. Sunovabitch, I used to knock those out by the dozen when I was bulking...dang

Well, its something to work on...

Now the rest of the day is chill....I have a beginner 50+ yoga class to teach tonight, but that's it for the day...ahh rest now.

miezimau · 08-17-2006, 12:30 AM

hope your having a great day today and don't let them old folks bug ya too much LOL

**A.FreeRadical** · 08-17-2006, 01:18 AM

Quote:

Originally Posted by miezimau

hope your having a great day today and don't let them old folks bug ya too much LOL

hahaha! Old folks.

Hi JJ. Sorry, I couldn't resist.

*

miezimau · 08-17-2006, 02:57 PM

Hey Rad that wasn't for you

ROFL it was supposed to be meant for the Yoga Class ROFL
I would never consider you old! YOu are as young as you feel right?

Muahhh

JJ_Sungirl · 08-17-2006, 08:41 PM

Quote:

Originally Posted by miezimau

Hey Rad that wasn't for you

ROFL it was supposed to be meant for the Yoga Class ROFL
I would never consider you old! YOu are as young as you feel right?

Muahhh

Miezi, Rad is a stallion! Are you kidding me?? Have you seen his abs???

hubba hubba

Anyhoo, the "old folks" are a pleasure to work with...very receptive to exercise and wellness advice. They never get under my skin. I guess I am lucky to work with such a great, active bunch of people.

Anywise, today I am teaching 3 classes ( 2 done, 1 to go). It is not likely I will do any other exercise than that, although I am missing a lat day that I should make up. Perhaps, I will squeeze in some heavy work tonight on my break.

On another completely different topic...does anyone know whether or not your supposed to count the calories for meat when it is weighed raw or cooked? Does it matter? I always count it in cooked ounces. Is this the wrong way?

**A.FreeRadical** · 08-18-2006, 12:41 AM

Quote:

Originally Posted by JJ_Sungirl

On another completely different topic...does anyone know whether or not your supposed to count the calories for meat when it is weighed raw or cooked? Does it matter? I always count it in cooked ounces. Is this the wrong way?

I find it easier to weigh meat before cooking. You may have added other ingredients (cheese, ham, bacon, sauces, etc.) while cooking, then it would be difficult to know how many ounces of the finished would be meat.

Stallion huh? You made my day.

*

JJ_Sungirl · 08-18-2006, 08:34 PM

Thanks for the replies y'all!

Today was weigh in day...my wt. loss has stalled at 170...holy shite! I am doing lifting 3-4 times a week, mixed types of cardio/LSD/steady state/HIIT 5 days a week and eating 1700 (which is below my maintenence) cals a day...I only have a cheat/refeed every other week or so. I am still 170...Rad You're winning so far...Now next week, I gotta break this eff'in barrier! 170 couldn't possibly be my set point...dang!

I gotta keep trying!

**A.FreeRadical** · 08-18-2006, 09:14 PM

Quote:

Originally Posted by JJ_Sungirl

I am still 170...Rad You're winning so far...Now next week, I gotta break this eff'in barrier! 170 couldn't possibly be my set point...dang!

I gotta keep trying!

Same for me, except worse, I ate corn chips and salsa last night. argghhhh couldn't stop either.

I am also 170 lbs. I have decided to have pictures taken next Thursday when I visit my oldest son. He can take the pictures and I can pose. After that, I will post the pictures and start my bulk one week from today no matter what.

*

JJ_Sungirl · 08-19-2006, 01:39 AM

Oh, I forgot to tell you guys,

Yesterday, I did 3 sets of partial pull-ups on my lat routine. YAY ME!

I attribute that to using an assisted machine pull up machine for awhile to build up my strength. Next time I do lats, again I will use my own body wt, and stay off the assisted machines. I really want to be able to lift my own body wt. one of these days.

Today, I have decided to do bi/tri and then change my workout routine starting next monday to a new one (another case of workout ADD)...haven't looked up a new routine yet...

No cardio today, I am feeling that my legs & hips are still overtrained from this week, so I will take today off cardio and do it tomorrow.

JJ_Sungirl · 08-19-2006, 01:41 AM

Quote:

Originally Posted by A.FreeRadical

I will post the pictures and start my bulk one week from today no matter what.

*

I am so glad to hear you say that...I know you have been torn for awhile now over this....ah! the love of a good clean bulk. Is even possible you could get bigger? You are herculean as it is

**A.FreeRadical** · 08-19-2006, 02:29 AM

Quote:

Originally Posted by JJ_Sungirl

I am so glad to hear you say that...I know you have been torn for awhile now over this....ah! the love of a good clean bulk. Is even possible you could get bigger? You are herculean as it is

I don't feel herculean, especially from the waist down. Yeah, I don't have clearly defined abs at this point. They are there, but not really ripplely. I think I need to work on those a lot more. My legs look better than they ever have in my entire life, but the the quads, hams and calves need more mass to match the upper body. I have decided on doing a clean bulk with emphasis (2 days per week) on legs. Also hit the abs 3 days per week. I will still be doing a 6 day per week workout with half of the cardio that I have been doing. I will probably do the Body Blast 3 nights per week and the elliptical 3 days per week and skip the inclined treadmill for the cardio. I am liking the yoga and messages, so that part stays.

*

hibiscus09 · 08-19-2006, 03:37 PM

Morning, JJ!

Things that have helped me work my way to bodyweight pullups are wide and close grip pulldowns, the assisted machine & also static holds at the top on a regular pullup bar. Just get up there somehow (chair, assistance from someone, whatever) and hold yourself as long as you can in the up position.

Happy Saturday!

JJ_Sungirl · 08-19-2006, 05:00 PM

Hey folks,

Yesterday was bi/tri day. I did a great workout and got some new PB's!!!

Of course, I did a full workout: 3 exercises per muscle group 3-4 sets per exercise. Rep range 4-8. Here are the highlights

One handed cable tricep pressdown: 40 lbs for 5 reps, 1 set
BB bicep curls: 45 lbs for 6 reps, 3 sets
One handed cable bicep curls: 30 lbs. for 5 reps, 1 set

I don't even have DOMS today either. Is it possible I go heavier? Maybe

I will continue to lift heavy for the next few weeks, the cycle onto a higher rep range most likely. Who thought you could get PB's on a grueling cutting regimen? DAMN!

miezimau · 08-19-2006, 05:29 PM

looks like your doing awsome! Starting Monday I will hit the gym 3 times a week lifting plus some Recumbant bike afterwards and the other days I will just do some Cardio at home. I decided I need to at least try and lift heavier, since the 1st workout didn't even got me sweating or sore at all.
I am glad you like teaching them old folks

Ya know I guess not all the old folks are as bad as the ones we have at our gym (senile and a pin in the rear).

JJ_Sungirl · 08-19-2006, 08:02 PM

Quote:

Originally Posted by miezimau

Starting Monday I will hit the gym 3 times a week lifting plus some Recumbant bike afterwards and the other days I will just do some Cardio at home.

It sounds like we are all going to be revamping our workout schedules for the fall.

I am going to cut until the end of IMPC, then maintain at higher calories for awhile, then cut again for next summer. It's not metabolically safe to be cutting/dieting year round. I can't wait until I'm done and can go into maintenance mode and lift crazy heavy, maybe bulk up a bit. *dreaming of the winter months, heavy sweaters and warm slippers* mmmmmmmmm

JJ_Sungirl · 08-20-2006, 01:33 AM

Day off all exercise today...feeling like I need some really good rest. I had a crappy sleep last night and was up at the a$$ crack of dawn for work. I have a lot of calories already today to get my strength up for tomorrow's workout: (Pecs) BIG BENCH, here I come!

JJ_Sungirl · 08-20-2006, 10:54 PM

Yeah! I did it...upped my bench by another 5 lbs! I'm at 80lbs on the Smith now. I supersetted abs with pecs today. Frig, I hate doing abs...oh well. Today, I measured myself with no changes since last month, so I got a body comp done by my colleague...still sitting at 26%. I have been feeling leaner lately and my muscles look more defined. Gawd damn...I don't want to drop my calories anymore

well, okay maybe by 100 per day and see what happens.

I REFUSE to do cardio 7 days a week. Does mean I don't want it bad enough? Maybe, I admit it, I have my limits, spending my life at the gym, when I already work a combined 30 hrs. a week at 3 different fitness facilities, goes beyond my idea of having a good time...

08-17-2006, 12:30 AM	#422
miezimau IMPC Contestant Join Date: Mar 2006 Location: at home Posts: 473 Recipes: 0 Rep Power: 10	hope your having a great day today and don't let them old folks bug ya too much LOL __________________ Opportunity Some People dream of Success..While others wake up and work hard at it.

08-17-2006, 02:57 PM	#424
miezimau IMPC Contestant Join Date: Mar 2006 Location: at home Posts: 473 Recipes: 0 Rep Power: 10	Hey Rad that wasn't for you ROFL it was supposed to be meant for the Yoga Class ROFL I would never consider you old! YOu are as young as you feel right? Muahhh __________________ Opportunity Some People dream of Success..While others wake up and work hard at it.

08-19-2006, 01:39 AM	#429
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Add on for yesterday's log Oh, I forgot to tell you guys, Yesterday, I did 3 sets of partial pull-ups on my lat routine. YAY ME! I attribute that to using an assisted machine pull up machine for awhile to build up my strength. Next time I do lats, again I will use my own body wt, and stay off the assisted machines. I really want to be able to lift my own body wt. one of these days. Today, I have decided to do bi/tri and then change my workout routine starting next monday to a new one (another case of workout ADD)...haven't looked up a new routine yet... No cardio today, I am feeling that my legs & hips are still overtrained from this week, so I will take today off cardio and do it tomorrow.

08-19-2006, 05:29 PM	#434
miezimau IMPC Contestant Join Date: Mar 2006 Location: at home Posts: 473 Recipes: 0 Rep Power: 10	looks like your doing awsome! Starting Monday I will hit the gym 3 times a week lifting plus some Recumbant bike afterwards and the other days I will just do some Cardio at home. I decided I need to at least try and lift heavier, since the 1st workout didn't even got me sweating or sore at all. I am glad you like teaching them old folks Ya know I guess not all the old folks are as bad as the ones we have at our gym (senile and a pin in the rear). __________________ Opportunity Some People dream of Success..While others wake up and work hard at it.

08-20-2006, 10:54 PM	#437
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	BIG BENCH conquered! Yeah! I did it...upped my bench by another 5 lbs! I'm at 80lbs on the Smith now. I supersetted abs with pecs today. Frig, I hate doing abs...oh well. Today, I measured myself with no changes since last month, so I got a body comp done by my colleague...still sitting at 26%. I have been feeling leaner lately and my muscles look more defined. Gawd damn...I don't want to drop my calories anymore well, okay maybe by 100 per day and see what happens. I REFUSE to do cardio 7 days a week. Does mean I don't want it bad enough? Maybe, I admit it, I have my limits, spending my life at the gym, when I already work a combined 30 hrs. a week at 3 different fitness facilities, goes beyond my idea of having a good time...
	<

08-18-2006, 08:34 PM	#427
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Thanks for the replies y'all! Today was weigh in day...my wt. loss has stalled at 170...holy shite! I am doing lifting 3-4 times a week, mixed types of cardio/LSD/steady state/HIIT 5 days a week and eating 1700 (which is below my maintenence) cals a day...I only have a cheat/refeed every other week or so. I am still 170...Rad You're winning so far...Now next week, I gotta break this eff'in barrier! 170 couldn't possibly be my set point...dang! I gotta keep trying!

08-19-2006, 03:37 PM	#432
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Morning, JJ! Things that have helped me work my way to bodyweight pullups are wide and close grip pulldowns, the assisted machine & also static holds at the top on a regular pullup bar. Just get up there somehow (chair, assistance from someone, whatever) and hold yourself as long as you can in the up position. Happy Saturday!

08-19-2006, 05:00 PM	#433
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Hey folks, Yesterday was bi/tri day. I did a great workout and got some new PB's!!! Of course, I did a full workout: 3 exercises per muscle group 3-4 sets per exercise. Rep range 4-8. Here are the highlights One handed cable tricep pressdown: 40 lbs for 5 reps, 1 set BB bicep curls: 45 lbs for 6 reps, 3 sets One handed cable bicep curls: 30 lbs. for 5 reps, 1 set I don't even have DOMS today either. Is it possible I go heavier? Maybe I will continue to lift heavy for the next few weeks, the cycle onto a higher rep range most likely. Who thought you could get PB's on a grueling cutting regimen? DAMN!

08-20-2006, 01:33 AM	#436
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Day off all exercise today...feeling like I need some really good rest. I had a crappy sleep last night and was up at the a$$ crack of dawn for work. I have a lot of calories already today to get my strength up for tomorrow's workout: (Pecs) BIG BENCH, here I come!