JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal - Page 21

**dbflgirl** · 01-31-2007, 01:18 AM

Nice avatar! And your spa night sounds yummy. I do seated laterals that sound similar to, but not exactly like, what you are doing for rhomboids. Basically, it's a twist at the top of the movement while bringing the arms up well above parallel, but not above the head.

JJ_Sungirl · 02-01-2007, 09:39 PM

Hi all,

dbflgirl, good to see you popping for a bit! Keep up the good work on your exercise routines. You should post what you've been doing. I would love to see your workouts

So, here we are again. I took yesterday off because I had to stay after school to work on an anthropometry lab. After fighting through rush hour traffic, feeding the man and teaching an evening yoga class, I was too pooped to do any workout.

Today, I got to sleep in. I motivated myself by treating myself to fat free latte before my workout. I did shoulders and low back: (wt/reps) done at weightroom, not at home.

BB overhead press: 25/15, 35/8, 35/8, 45/6
BB Upright row: 25/15, 35/8, 35/8, 45/5
DB seated press: 15/15, 20/8, 20/8, 25/3
Rhomboid extension (special exercise): 2 x15 @ 2.5 lb plate in each hand.
Back extension: 15/ no wt., 10lb plate/8, 10lb plate/8

PWO cardio: jogging intervals on the trail for 25 minutes.

I tell ya, running in the cool, crisp canadian air stings your chest for the first 5 minutes of your cardio! I really sucked wind today. I have been doing most of my cardio indoors on the elliptical lately. It has been high intensity, but not nearly as intense as the exertion of jogging outside on sod. I decided to take it outside because we had our first day of sun pretty much since winter started. When I finished, my cheeks were bright pink, I was panting and glad it was over

talk about working at 90% of your heart rate max.

Anyways, PWO nutrition: a starbucks protein bar. It has 15 gr. of protein and only 285 cal (yes, a whole lot of other crap in it), but it was a treat. Now off to have a look around and rest up before work.

dnyc99 · 02-02-2007, 06:48 AM

Awesome work hun!!

I laughed when you mentioned in your post about jogging outside on sod...I remember jogging with you around Sungod....KILLER!! I was dying by the end of our run.

Good Ol' times, eh JJ?

Glad you'll still out there burning up the track! :gogo:

Keep up the great work JJ...proud of ya GF.

~D~

GameDayDog · 02-02-2007, 08:14 AM

Wassup JJ...!!!! ... hehehe... That was your siggy that I saw featuring Guitar Hero II... Is it totally addictive... I thynk I'm gonna purchase it with a wireless guitar... for some reason it's been calling my name..

... Hopefully it won't keep me outta the gym.. but keep me awake for the days I get off work before the gym opens..

Good luck on ya upcoming test... It's sweet having a gamer in the midst..

Peace..~G

JJ_Sungirl · 02-02-2007, 08:57 PM

Hey boys and girls!

DNYC99:

You finally stopped in! Happy to see you too! Damn I gotta say I was a darn slight more in shape when you and I were ripping it up on trails, GF! So, now I'm just getting back into it to lean out again. It's exhausting....sure wish you were here to keep me company while doing cardio. Miss ya, babe.

Gameday, Guitar Hero 2 Rocks! I got to borrow it for 3 weeks from a friend of mine. Both my husband and I played. I did mostly easy and medium songs. My hubby completed the entire medium level and got 5 stars on "Freebird"!!! He's such a video game buff compared to me. I like my gamecube, its girly!

Today's lifting workout will be legs and abs, hard and heavy. So, far I have done and an hour of flow yoga (teaching) and then I went for another interval trail run for 20 minutes. I will post up the numbers when i am done. I hope I can get my deads up a bit today. It's a killer workout! Okay off to look around, Ciao

JJ_Sungirl · 02-03-2007, 03:49 AM

Todays Lifting Workout: (Wt/reps)

BB Front Squats with stomach vacuums:
25/15, 35/8, 35/8, 35/8
BB SL Deads:
55/15, 65/8, 65/8, 75/6
Leg Press (sled not included):
200/12, 200/10, 220/8, 230/8
BB Bench Squats:
55/10, 55/8, 55/8

I was in the squat rack today, yay me!

I did my SL Deads in there. I felt like real “bodybuilder” hehehe! Damn bench squats, I should’ve done them in the squat rack, but I didn’t. Instead, I ended up asking some strange guy to help me to get the BB off my shoulders.

Squat rack next time for sure!!! I’m still working out the kinks in this workout, deciding which exercises I can live with for a short amount of time. On my last workout, I did 2 different types of leg press. I wanted more incorporation of core, so today I did 2 types of squats instead. I will stick with the squats.

Abs were done during all exercises. I contracted them tight and kept awareness of them throughout each movement. I also did yoga this morning with lots of planks held for several minutes. Now I am pooped! I will sleep well tonight

**romanaz** · 02-03-2007, 04:00 AM

try overhead squats for core development. :-D

JJ_Sungirl · 02-03-2007, 05:57 AM

Quote:

Originally Posted by romanaz

try overhead squats for core development. :-D

I have not seen this exercise done. I'll google it. Thanks, Romanaz. Great to see you

JJ_Sungirl · 02-03-2007, 04:46 PM

Hahaha, this morning, I woke up with DOMs in my abs and obliques from doing the front squats and deads. I am really stoked about this! I feel I am really strengthening my abs for the first time in my life, even though I have done pilates, balance work and yoga for ages. I know this will make a difference in my physique this year. I gotta shread this sucker down, so that you can see my newly developed abs!

P.s. taking today off of exercise, too many things to do today and I need some recovery from my rising numbers *hehehe*

**romanaz** · 02-03-2007, 09:10 PM

http://exrx.net/WeightExercises/Olym...headSquat.html

Its great !

JJ_Sungirl · 02-04-2007, 09:48 PM

Quote:

Originally Posted by romanaz

http://exrx.net/WeightExercises/Olym...headSquat.html

Its great !

Thanks dude

Today’s workout: 1 hr. teaching flow yoga and lifting: Chest and Back (wt/reps)

Smith Flat Bench: 50/15, 60/8, 65/5, 70/3
Assisted Pull Up Machine: 15,8,8,6 – pulling a % of my own weight
Incline DB bench: 17.5/15, 25/8, 25/8, 30/6
BB Bent Over Row: 30/15, 40/8, 50/10, 60/8
DB Pullover: 20/15, 25/8, 30/5

PWO nutrition: 2 scoop shake with glutamine
PWO cardio: none, too pooped.

I felt I had a very lack luster workout. My numbers are the same, only the reps are slightly lower because of lack of energy. It could be due to the fact I ate junk food on my refeed yesterday. Yes, I fell pray to the temptation of Taco Bell quesadillas, fries and a few other sinful treats….oy!

I feel it really messed up my energy levels compared to the last 5 weeks when I refed cleanly. Since this is the result of a dirty meal, I will not be doing that very frequently, as I intent on getting my lifts heavier this year….back to clean refeeds (at least until Valentines

)! Now I gotta study for my exam and work on my lab. :peace:

**romanaz** · 02-05-2007, 05:04 AM

good good, experience is the best teacher. Now you won't eat dirty for your refeed.

good stuff eh ? :-D

dnyc99 · 02-05-2007, 06:57 AM

Quote:

Originally Posted by JJ_Sungirl

Thanks dude

Today’s workout: 1 hr. teaching flow yoga and lifting: Chest and Back (wt/reps)

Smith Flat Bench: 50/15, 60/8, 65/5, 70/3
Assisted Pull Up Machine: 15,8,8,6 – pulling a % of my own weight
Incline DB bench: 17.5/15, 25/8, 25/8, 30/6
BB Bent Over Row: 30/15, 40/8, 50/10, 60/8
DB Pullover: 20/15, 25/8, 30/5

PWO nutrition: 2 scoop shake with glutamine
PWO cardio: none, too pooped.

I felt I had a very lack luster workout. My numbers are the same, only the reps are slightly lower because of lack of energy. It could be due to the fact I ate junk food on my refeed yesterday. Yes, I fell pray to the temptation of Taco Bell quesadillas, fries and a few other sinful treats….oy!

I feel it really messed up my energy levels compared to the last 5 weeks when I refed cleanly. Since this is the result of a dirty meal, I will not be doing that very frequently, as I intent on getting my lifts heavier this year….back to clean refeeds (at least until Valentines

)! Now I gotta study for my exam and work on my lab. :peace:

Wow good going on the workout JJ!!!

I see we both had our "little cheat meals"

So how's the studying coming along? I'm sure you'll ACE your test.

Keep us posted k? and keep up the great work!!! :gogo:

Hugs to ya,

Take care...

~D~

JJ_Sungirl · 02-06-2007, 09:20 PM

Hey guys...*yawning and scratching my head...this student life stuff is killin' me*

Romanaz, yeppers, lesson learned...sometimes it just not worth it. I really felt it the next day doing sh*tty lifts. My bad

BTW, love the vids of your lifts.

DEEEEEEEEEeeeenyc99, Hey girl, congrats on your anniversary

all the best to you both. You look like you can afford a lil' cheat meal now and then with your huge numbers on squats and bench! So, is your bench number on a flat olympic bench or a vertical bench machine, just curious?

So, yesterday in conditioning class we ran, took our heartrate, ran took our heartrate, ran, took our heartrate...for more than 30 minutes, I was dying because we were running on hardwood floor, like a basketball court. Having bad knees and all, this was very unpleasant. Needless to say, I didnt need any further workout yesterday, after coming out of the gymnasium drenched in sweat.

I'm a bad girl. I played hookie from teaching my early classes, I wasn't feeling well this morning when I woke up..too much stress, exam time tomorrow. So, here I am studying, in between wandering around here looking at your logs...This afternoon, I have to teach yoga, then later on tonight, I have work and train clients. I am thinking about squeezing in some cardio later, closer to closing, when it is not busy. Okay, gotta go and study again.

DarkFalcon · 02-06-2007, 09:29 PM

Good luck on the exam tomorrow JJ!

And running is great for toning and losing weight but your right it's tough on the knee's and hips. Reading all the stuff you do in a day makes me tired.

**NewSpawn** · 02-07-2007, 03:15 AM

hi jj......hope ur feelin better. thanks for coming by my journal. the rack dead weight i do are not really as great as it sounds.....on a rack dead you set the pins just below knees maybe 3 or 4 inches where as deads are from the floor.....now i might be able to pull a 400+ conventional dead but surely can't get 5. when i hit 500 on rack deads i will begin to get in the respectable range of weight......and then maybe i will get the 400 for 5 on conventional deads.
"now mrs. busy all the damn time never takes a minutes rest" try and relax a little and good luck on that exam.

02-01-2007, 09:39 PM	#602
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Shoulders and Low Back Hi all, dbflgirl, good to see you popping for a bit! Keep up the good work on your exercise routines. You should post what you've been doing. I would love to see your workouts So, here we are again. I took yesterday off because I had to stay after school to work on an anthropometry lab. After fighting through rush hour traffic, feeding the man and teaching an evening yoga class, I was too pooped to do any workout. Today, I got to sleep in. I motivated myself by treating myself to fat free latte before my workout. I did shoulders and low back: (wt/reps) done at weightroom, not at home. BB overhead press: 25/15, 35/8, 35/8, 45/6 BB Upright row: 25/15, 35/8, 35/8, 45/5 DB seated press: 15/15, 20/8, 20/8, 25/3 Rhomboid extension (special exercise): 2 x15 @ 2.5 lb plate in each hand. Back extension: 15/ no wt., 10lb plate/8, 10lb plate/8 PWO cardio: jogging intervals on the trail for 25 minutes. I tell ya, running in the cool, crisp canadian air stings your chest for the first 5 minutes of your cardio! I really sucked wind today. I have been doing most of my cardio indoors on the elliptical lately. It has been high intensity, but not nearly as intense as the exertion of jogging outside on sod. I decided to take it outside because we had our first day of sun pretty much since winter started. When I finished, my cheeks were bright pink, I was panting and glad it was over talk about working at 90% of your heart rate max. Anyways, PWO nutrition: a starbucks protein bar. It has 15 gr. of protein and only 285 cal (yes, a whole lot of other crap in it), but it was a treat. Now off to have a look around and rest up before work.

02-02-2007, 06:48 AM	#603
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,025 Recipes: 0 Rep Power: 184	Awesome work hun!! I laughed when you mentioned in your post about jogging outside on sod...I remember jogging with you around Sungod....KILLER!! I was dying by the end of our run. Good Ol' times, eh JJ? Glad you'll still out there burning up the track! :gogo: Keep up the great work JJ...proud of ya GF. ~D~ __________________

02-02-2007, 08:14 AM	#604
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Wassup JJ...!!!! ... hehehe... That was your siggy that I saw featuring Guitar Hero II... Is it totally addictive... I thynk I'm gonna purchase it with a wireless guitar... for some reason it's been calling my name.. ... Hopefully it won't keep me outta the gym.. but keep me awake for the days I get off work before the gym opens.. Good luck on ya upcoming test... It's sweet having a gamer in the midst.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

02-02-2007, 08:57 PM	#605
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Legs and abs day Hey boys and girls! DNYC99: You finally stopped in! Happy to see you too! Damn I gotta say I was a darn slight more in shape when you and I were ripping it up on trails, GF! So, now I'm just getting back into it to lean out again. It's exhausting....sure wish you were here to keep me company while doing cardio. Miss ya, babe. Gameday, Guitar Hero 2 Rocks! I got to borrow it for 3 weeks from a friend of mine. Both my husband and I played. I did mostly easy and medium songs. My hubby completed the entire medium level and got 5 stars on "Freebird"!!! He's such a video game buff compared to me. I like my gamecube, its girly! Today's lifting workout will be legs and abs, hard and heavy. So, far I have done and an hour of flow yoga (teaching) and then I went for another interval trail run for 20 minutes. I will post up the numbers when i am done. I hope I can get my deads up a bit today. It's a killer workout! Okay off to look around, Ciao

02-03-2007, 03:49 AM	#606
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	legs and abs Todays Lifting Workout: (Wt/reps) BB Front Squats with stomach vacuums: 25/15, 35/8, 35/8, 35/8 BB SL Deads: 55/15, 65/8, 65/8, 75/6 Leg Press (sled not included): 200/12, 200/10, 220/8, 230/8 BB Bench Squats: 55/10, 55/8, 55/8 I was in the squat rack today, yay me! I did my SL Deads in there. I felt like real “bodybuilder” hehehe! Damn bench squats, I should’ve done them in the squat rack, but I didn’t. Instead, I ended up asking some strange guy to help me to get the BB off my shoulders. Squat rack next time for sure!!! I’m still working out the kinks in this workout, deciding which exercises I can live with for a short amount of time. On my last workout, I did 2 different types of leg press. I wanted more incorporation of core, so today I did 2 types of squats instead. I will stick with the squats. Abs were done during all exercises. I contracted them tight and kept awareness of them throughout each movement. I also did yoga this morning with lots of planks held for several minutes. Now I am pooped! I will sleep well tonight

01-31-2007, 01:18 AM	#601
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Nice avatar! And your spa night sounds yummy. I do seated laterals that sound similar to, but not exactly like, what you are doing for rhomboids. Basically, it's a twist at the top of the movement while bringing the arms up well above parallel, but not above the head.

02-03-2007, 04:46 PM	#609
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	DOMS..Yesssss! Hahaha, this morning, I woke up with DOMs in my abs and obliques from doing the front squats and deads. I am really stoked about this! I feel I am really strengthening my abs for the first time in my life, even though I have done pilates, balance work and yoga for ages. I know this will make a difference in my physique this year. I gotta shread this sucker down, so that you can see my newly developed abs! P.s. taking today off of exercise, too many things to do today and I need some recovery from my rising numbers hehehe

02-06-2007, 09:20 PM	#614
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Hey guys...yawning and scratching my head...this student life stuff is killin' me Romanaz, yeppers, lesson learned...sometimes it just not worth it. I really felt it the next day doing sh*tty lifts. My bad BTW, love the vids of your lifts. DEEEEEEEEEeeeenyc99, Hey girl, congrats on your anniversary all the best to you both. You look like you can afford a lil' cheat meal now and then with your huge numbers on squats and bench! So, is your bench number on a flat olympic bench or a vertical bench machine, just curious? So, yesterday in conditioning class we ran, took our heartrate, ran took our heartrate, ran, took our heartrate...for more than 30 minutes, I was dying because we were running on hardwood floor, like a basketball court. Having bad knees and all, this was very unpleasant. Needless to say, I didnt need any further workout yesterday, after coming out of the gymnasium drenched in sweat. I'm a bad girl. I played hookie from teaching my early classes, I wasn't feeling well this morning when I woke up..too much stress, exam time tomorrow. So, here I am studying, in between wandering around here looking at your logs...This afternoon, I have to teach yoga, then later on tonight, I have work and train clients. I am thinking about squeezing in some cardio later, closer to closing, when it is not busy. Okay, gotta go and study again.

02-06-2007, 09:29 PM	#615
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Good luck on the exam tomorrow JJ! And running is great for toning and losing weight but your right it's tough on the knee's and hips. Reading all the stuff you do in a day makes me tired.

02-07-2007, 03:15 AM	#616
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hi jj......hope ur feelin better. thanks for coming by my journal. the rack dead weight i do are not really as great as it sounds.....on a rack dead you set the pins just below knees maybe 3 or 4 inches where as deads are from the floor.....now i might be able to pull a 400+ conventional dead but surely can't get 5. when i hit 500 on rack deads i will begin to get in the respectable range of weight......and then maybe i will get the 400 for 5 on conventional deads. "now mrs. busy all the damn time never takes a minutes rest" try and relax a little and good luck on that exam.