JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal - Page 17

**NewSpawn** · 11-21-2006, 02:08 AM

hi jj.....thanks for postin in my journal.....i like it when u come by

. my shoulder has finally quit aching after basically taking off a week. i have taken Barbell flat bench out of my routine for awhile as that is what causes it to flare up. i have replaced it with DB flat bench. i now do incline bench first on chest night. i have not been to a physiotherapist cause i know what he will tell me. a sports medicine doctor told me that i have basically(he used a medical term) instability in my shoulders. i can help by working out but they will never be right without an operation and i am not gonna do that. i will continue to work around it and if it hinders my progress as far as moving bigger numbers....so be it. i am not competing in either bodybuilding contest or powerlifting so it is all good....(cept i do want to crush rasp in the deadlifts and squats). again thanks and i hope u have a great day tomorrow.

DarkFalcon · 11-21-2006, 06:05 AM

Hey JJ!! Great to see ya back suffering DOMS with the rest of us!

Happy to have ya back!

JJ_Sungirl · 11-22-2006, 06:58 AM

Tonight, I just did 15 minutes on the stairmaster at level 5. Talk about almost yacking!!!! I had a copper taste in the back of my throat, my legs were burning and I felt pressure in my head...ACKK

It was the most intense 15 minutes in my workout life to date. Thank gawd it was over quick. As I'm sure you all know, HIIT is recommend to be used in addition to bulking lifting routines, which use fast twitch muscles. Anaerobic training at it's best. Do it ya puke! LOL

Warning: up coming rant:

Why is that men in the weightroom do not unload their friggin' bars?? Tonight, when I was shutting down the weightroom, I must have put away like 15 -20, 45 pound plates off of various benches and racks. Doesn't gym etiquette dictate that you unload the plates back onto the trees when you're done with them??

Anyways....rant over.

Spawny, thanks for coming by. I'm glad to hear you're handling your shoulder injury with such finesse. I wouldn't want to have surgery either. Do what you have to buddy

Dark Falcon, hey man! Its good to be back, rollin' with the big boys. I'm gonna get big this year, DOMS or not. I can't wait to see the results. Keep you're fingers crossed

On the agenda for tomorrow: 2 hours aquafit and core workout without low back exercises: I got plenty of low back work done lifting all those friggin' plates back onto the trees tonight. I'll post up my workout after I get home tomorrow.

**A.FreeRadical** · 11-22-2006, 04:02 PM

I guess it depends where you are. In Ecuador the prima dona chicos leave the plates, dbs and barbells for the trainers to clean up. I couldn't stand it in the free weight room. I had to re-rack bbs, dbs and plates before working out. I literally could not walk safely in that room. I am back in my hometown gym and things are much more organized. (The new guys get a gentle reminder when they don't put things back.)

It is good to see you journaling again.

*

JJ_Sungirl · 11-24-2006, 06:36 AM

No pain, no gain!!! Can I get a hell yeah??

Today's exercises were contrary to what my trainer/advisor wanted me to do, but I convinced him it would only be for 2 weeks that I would do "the machines". I want to ease back into heavy leg workouts for fear of messing up my hip flexors again, which are right now, in a happy place.

Workout: wt/reps
Leg extensions: 70/8, 70/10, 80/9, 80/9

Hamstring curls: 70/10, 80/9, 80/9, 80/9

Leg Press:180/10, 200/10, 200/10, 200/10

Calf Raise: 50/15, 70/10, 70/10, 70/9

Glute kickback in prone position with DB behind knee:
12/12, 15/10, 15/10

No cardio today. It was good workout, I was sweating buckets and feeling a bigtime burn. I had an orange and 2 scoops of protein powder post workout.
Tomorrow is shoulder day. Will post up after it's done.

P.S. Happy Thanksgiving to all American on Iron Mass!

JJ_Sungirl · 11-25-2006, 05:12 AM

Yeah me! I managed to get thru an entire workout week! Although I forgot to post my core workout on weds., it did get done. Today was shoulders (and traps). I went hard and heavy with DB's and BB's.

Here it is: wt/reps

DB overhead press: 20/12 (warm up set) 25/10, 25/8, 25/8

DB Lateral raise: 15/6, 15/6, 15/6

DB front raise: 12/9, 12/8, 12/8

DB reverse flyes: 8/10, 8/10, 8/10

BB Upright row, narrow grip: 35/10, 35/10, 35/9

DB Shrugs: 25/10, 25/10, 25/10

PWO meal: 2 scoops shake and a mandarin orange.

Its great to be back into a routine. It really got me out a funk that I was in a couple of weeks ago, prior to returning here to journal. I have had Seasonal Affective Disorder since I was in my mid twenties. When the weather changes from fall to winter, it gets dark, cold and rainy. It really messes up my sleep, eating and workout patterns because it causes depression. The only way I can pull myself out of that funk is to workout. I feel reinvigorated and empowered being able to redirect my energies into something positive.

Thats all for now. Tomorrow is lats and biceps again! WOOT WOOT!

DarkFalcon · 11-25-2006, 09:08 AM

Go JJ GO!

Nice to see ya back in the game.

JJ_Sungirl · 11-25-2006, 05:32 PM

Quote:

Originally Posted by DarkFalcon

Go JJ GO!

Nice to see ya back in the game.

Thanks DF, for the encouragement. Gonna call my trainer/adviser and see if he is gonna come in and workout today. I will workout regardless.

Rip it up, baby!

JJ_Sungirl · 11-26-2006, 04:30 AM

Seriously, I don't know how I worked out today. I have DOMS all over...arms, legs and back. I had DOMS before I even did my back! I had stiffness in the legs from training clients last night and demoing exercises. We'll see how I fair for tomorrow pecs and tri's... Anyhoo, onto today's numbers: wt/reps

Assisted Pullup machine: 115/10, 115/10, 115/10, 115/10

DB Bent Over row, one arm at a time: 25/10, 25/10, 25/10

Narrow Grip cable row: 65/10, 65/10, 65/10

BB Bicep Curl: 30/6, 30/6, 30/6

Cable concentration curls, one arm a time: 12.5/8, 12.5/8, 12.5/8

Post workout cardio: 20 minutes HIIT stairmaster.

My numbers did not go up from my last workout. I chalk that up to the soreness all over my body. Even though I carbed up really well before my workout, I just couldn't move anything up, even 5 measly pounds. Its all good, at least I stuck to it! Keep your fingers crossed for 75lb. bench tomorrow. WOOT WOOT!

**A.FreeRadical** · 11-26-2006, 04:58 AM

Quote:

Originally Posted by JJ_Sungirl

...

My numbers did not go up from my last workout. I chalk that up to the soreness all over my body. Even though I carbed up really well before my workout, I just couldn't move anything up, even 5 measly pounds. Its all good, at least I stuck to it! Keep your fingers crossed for 75lb. bench tomorrow. WOOT WOOT!

Sometimes my numbers won't budge from week to week. You are training yourself and others. Make sure you have recuperation time in that mix. You don't get strength or growth without time off.

I have my fingers crossed for your 75 lb. bench tomorrow. You can do it!

*

JJ_Sungirl · 11-26-2006, 09:57 PM

Quote:

Originally Posted by A.FreeRadical

I have my fingers crossed for your 75 lb. bench tomorrow. You can do it!

*

I did it! Yay me!

75 lb. bench on the smith machine (bar not included), that's up 5 lbs from last week. here's the rest of my workout: wt/reps

DB chest press flat bench: 25/10, 25/10, 25/10

Smith bench flat: 75/8, 75/6, 70/6

Db flyes, Incline bench: 17.5/10, 17.5/10, 17.5

Single arm cable pull down, supine grip, across body: 10/10, 15/12, 20/8
(new exercise), took a few sets for me to find a challenging weight.

Db tricep kickback: 15/8, 12/9, 12/8

No PWO cardio

So, here's the weather situation, here in B.C.

It started snowing last night and did not stop. When I woke up this morning there was 6 inches of snow on the roof of my car. Unfortuately, I do not own any boots, so I now have soaked socks and runners after brushing off the car...suck

In my yoga class this morning, there were 10 participants, more than I had anticipated. After yoga, driving to workout (and then work a 4 hour shift) in the weightroom, the traffic was moving along at snail pace, but hey, I got there safe and sound. Its all good.

Now driving home after work is going to fun.

Stay tuned to see whether or not I get snowed into the rec centre and end up staying the night!

**NewSpawn** · 11-27-2006, 05:15 AM

JJ congrats on ur bench . hope you made it home safely.

DarkFalcon · 11-27-2006, 05:18 AM

Quote:

Originally Posted by NewSpawn

JJ congrats on ur bench . hope you made it home safely.

Bump to that! And me and D feel ya on the snow but it's about 25 degree's colder here on top of that.

**A.FreeRadical** · 11-27-2006, 02:41 PM

Quote:

Originally Posted by JJ_Sungirl

I did it! Yay me!

75 lb. bench on the smith machine (bar not included), that's up 5 lbs from last week. ...!

Way to go!

*

JJ_Sungirl · 11-27-2006, 07:15 PM

Hey all, thanks for your well wishes on my safe journey home. Yes, I did get home from work, although it took 15 minutes longer than usual. Again, we had "blizzard like" snowfall. All the school and universities in the lower mainland are closed for the day. It is sunny, but the roads are a mess. I haven't even looked at the weather forecast for today or tomorrow yet.

As for my workout, it looks like I'll be doing it at home! Thank gawd for home gyms I tell ya. No excuses! Tonight, I am supposed to go fill in and teach classes (2 aquafit). If another flake even falls to the ground tonight before 6pm, I'm calling in! The furthest I will venture my a$$ today is to the local corner store to get milk and eggs. It looks like the bulk of my day is going to be spent indoors, cleaning. Hurrah for domestic bliss, NOT! LOL!

I'll post my workout up later, after it is done. Hope you all had a great weekend!

**bubba g** · 11-27-2006, 07:22 PM

Glad to hear you made it home safe, and great job on that bench press too...

11-21-2006, 02:08 AM	#481
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hi hi jj.....thanks for postin in my journal.....i like it when u come by. my shoulder has finally quit aching after basically taking off a week. i have taken Barbell flat bench out of my routine for awhile as that is what causes it to flare up. i have replaced it with DB flat bench. i now do incline bench first on chest night. i have not been to a physiotherapist cause i know what he will tell me. a sports medicine doctor told me that i have basically(he used a medical term) instability in my shoulders. i can help by working out but they will never be right without an operation and i am not gonna do that. i will continue to work around it and if it hinders my progress as far as moving bigger numbers....so be it. i am not competing in either bodybuilding contest or powerlifting so it is all good....(cept i do want to crush rasp in the deadlifts and squats). again thanks and i hope u have a great day tomorrow.

11-22-2006, 06:58 AM	#483
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Puke! Tonight, I just did 15 minutes on the stairmaster at level 5. Talk about almost yacking!!!! I had a copper taste in the back of my throat, my legs were burning and I felt pressure in my head...ACKK It was the most intense 15 minutes in my workout life to date. Thank gawd it was over quick. As I'm sure you all know, HIIT is recommend to be used in addition to bulking lifting routines, which use fast twitch muscles. Anaerobic training at it's best. Do it ya puke! LOL Warning: up coming rant: Why is that men in the weightroom do not unload their friggin' bars?? Tonight, when I was shutting down the weightroom, I must have put away like 15 -20, 45 pound plates off of various benches and racks. Doesn't gym etiquette dictate that you unload the plates back onto the trees when you're done with them?? Anyways....rant over. Spawny, thanks for coming by. I'm glad to hear you're handling your shoulder injury with such finesse. I wouldn't want to have surgery either. Do what you have to buddy Dark Falcon, hey man! Its good to be back, rollin' with the big boys. I'm gonna get big this year, DOMS or not. I can't wait to see the results. Keep you're fingers crossed On the agenda for tomorrow: 2 hours aquafit and core workout without low back exercises: I got plenty of low back work done lifting all those friggin' plates back onto the trees tonight. I'll post up my workout after I get home tomorrow.

11-22-2006, 04:02 PM	#484
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Re-racking da plates I guess it depends where you are. In Ecuador the prima dona chicos leave the plates, dbs and barbells for the trainers to clean up. I couldn't stand it in the free weight room. I had to re-rack bbs, dbs and plates before working out. I literally could not walk safely in that room. I am back in my hometown gym and things are much more organized. (The new guys get a gentle reminder when they don't put things back.) It is good to see you journaling again. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

11-24-2006, 06:36 AM	#485
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Leg day!!! No pain, no gain!!! Can I get a hell yeah?? Today's exercises were contrary to what my trainer/advisor wanted me to do, but I convinced him it would only be for 2 weeks that I would do "the machines". I want to ease back into heavy leg workouts for fear of messing up my hip flexors again, which are right now, in a happy place. Workout: wt/reps Leg extensions: 70/8, 70/10, 80/9, 80/9 Hamstring curls: 70/10, 80/9, 80/9, 80/9 Leg Press:180/10, 200/10, 200/10, 200/10 Calf Raise: 50/15, 70/10, 70/10, 70/9 Glute kickback in prone position with DB behind knee: 12/12, 15/10, 15/10 No cardio today. It was good workout, I was sweating buckets and feeling a bigtime burn. I had an orange and 2 scoops of protein powder post workout. Tomorrow is shoulder day. Will post up after it's done. P.S. Happy Thanksgiving to all American on Iron Mass!

11-25-2006, 05:12 AM	#486
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Shoulders...ROCKED IT! Yeah me! I managed to get thru an entire workout week! Although I forgot to post my core workout on weds., it did get done. Today was shoulders (and traps). I went hard and heavy with DB's and BB's. Here it is: wt/reps DB overhead press: 20/12 (warm up set) 25/10, 25/8, 25/8 DB Lateral raise: 15/6, 15/6, 15/6 DB front raise: 12/9, 12/8, 12/8 DB reverse flyes: 8/10, 8/10, 8/10 BB Upright row, narrow grip: 35/10, 35/10, 35/9 DB Shrugs: 25/10, 25/10, 25/10 PWO meal: 2 scoops shake and a mandarin orange. Its great to be back into a routine. It really got me out a funk that I was in a couple of weeks ago, prior to returning here to journal. I have had Seasonal Affective Disorder since I was in my mid twenties. When the weather changes from fall to winter, it gets dark, cold and rainy. It really messes up my sleep, eating and workout patterns because it causes depression. The only way I can pull myself out of that funk is to workout. I feel reinvigorated and empowered being able to redirect my energies into something positive. Thats all for now. Tomorrow is lats and biceps again! WOOT WOOT!

11-21-2006, 06:05 AM	#482
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Hey JJ!! Great to see ya back suffering DOMS with the rest of us! Happy to have ya back!

11-25-2006, 09:08 AM	#487
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Go JJ GO! Nice to see ya back in the game.

11-26-2006, 04:30 AM	#489
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Lats and biceps Seriously, I don't know how I worked out today. I have DOMS all over...arms, legs and back. I had DOMS before I even did my back! I had stiffness in the legs from training clients last night and demoing exercises. We'll see how I fair for tomorrow pecs and tri's... Anyhoo, onto today's numbers: wt/reps Assisted Pullup machine: 115/10, 115/10, 115/10, 115/10 DB Bent Over row, one arm at a time: 25/10, 25/10, 25/10 Narrow Grip cable row: 65/10, 65/10, 65/10 BB Bicep Curl: 30/6, 30/6, 30/6 Cable concentration curls, one arm a time: 12.5/8, 12.5/8, 12.5/8 Post workout cardio: 20 minutes HIIT stairmaster. My numbers did not go up from my last workout. I chalk that up to the soreness all over my body. Even though I carbed up really well before my workout, I just couldn't move anything up, even 5 measly pounds. Its all good, at least I stuck to it! Keep your fingers crossed for 75lb. bench tomorrow. WOOT WOOT!

11-27-2006, 05:15 AM	#492
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	JJ congrats on ur bench . hope you made it home safely.

11-27-2006, 07:15 PM	#495
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Snowed in! Hey all, thanks for your well wishes on my safe journey home. Yes, I did get home from work, although it took 15 minutes longer than usual. Again, we had "blizzard like" snowfall. All the school and universities in the lower mainland are closed for the day. It is sunny, but the roads are a mess. I haven't even looked at the weather forecast for today or tomorrow yet. As for my workout, it looks like I'll be doing it at home! Thank gawd for home gyms I tell ya. No excuses! Tonight, I am supposed to go fill in and teach classes (2 aquafit). If another flake even falls to the ground tonight before 6pm, I'm calling in! The furthest I will venture my a$$ today is to the local corner store to get milk and eggs. It looks like the bulk of my day is going to be spent indoors, cleaning. Hurrah for domestic bliss, NOT! LOL! I'll post my workout up later, after it is done. Hope you all had a great weekend!

11-27-2006, 07:22 PM	#496
bubba g Moderator Join Date: Sep 2005 Posts: 2,949 Recipes: 0 Rep Power: 177	Glad to hear you made it home safe, and great job on that bench press too...

11-28-2006, 12:33 AM	#497
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27