JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal - Page 28

**MacTech** · 04-28-2007, 06:57 PM

Good job on the passing grades... did you have any doubt?

GameDayDog · 04-28-2007, 09:28 PM

Congrats on the passing grades babez!!! ... U're working too hard tho..

U could be president of the US with C's ...

(That's why I'm gonna be a bad parent!!) -

Peace..~G

JJ_Sungirl · 04-29-2007, 12:47 AM

LOL@ gameday....I have to get good grades...I'm just that type of person, but thanks

president ey?

mactech, really I didn't have a doubt. I knew I would pass

Todays workout was at the new gym...Gosh, I was like a kid in a candy store...checking out the different areas, which machines were where...how much weight was on them. It was amazing. I'm going to be working out there 3 times a week and teaching twice a week. I should just move in! LOL! Surprisingly, the ladies only section has some good machines. I will be hanging out in there until my physique gets better.

Workout: legs:wt/reps
Leg extension: 60/12, 60/10, 80/10, 80/10 (no 70 lb plate, weird...)
leg curl (prone): 60/12, 60/8, 60/9, 60/8 (wow, felt heavy right from the get go....)
Calf raise on step, body wt. 4 sets of 15
Seated leg press: 105/20, 145/13, 165/10, 185/8
Glute kickback on hands and knees with 15 lb dumbbell behind knee joint:
4 sets of 12
PWO cardio: 15 minutes HIIT elliptical: HR 153bpm+, reached 171bpm toward the end...not bad, ey?

So, with every gym comes a new set of weight numbers...today I worked hard, but I was really trying to find 60-85% of my 1 RM. It was great, productive workout. Starting this week, I have to change my split because I will be increasing the number of aerobics classes I teach. Will post new split and classes later on. Have a great day everyone.

JJ_Sungirl · 04-29-2007, 09:45 PM

This morning, I taught my newly acquired circuit combo class. It consists of a 10 min. aerobic warm up, followed by 40 mins. of interval training, then 10 mins of abs/core and stretch at the end. The interval periods are 2 minutes long and alternate between strength training with cardio. The cardio intervals vary from doing jumping jacks to plyo jumps onto a step riser. The sculpting movements work more than one muscle group at a time…ie doing a squat while curling dumbbells…typical aerobic class fare. It was fun and the participants said I kicked their butts! WOOT! I feel my cardio has gotten much better due to the amount of spinning I have been doing. It really challenges your muscles as well as your VO2 Max.

So, here is the breakdown of my teaching schedule and how I am going to accommodate lifting into it:

Sun: Circuit Combo – 1 hr.
Mon: Spin class – 1.5 hrs.
Tues: 2 senior aerobics classes, 1 yoga: 3 hrs. and upper body lifting routine
Wed: Spin class and 1 yoga: 2.5 hrs.
Thurs: OFF
Fri: Yoga – 1 hr. and upper body lifting routine
Sat: Full lower body lifting and PWO cardio

Although it may seem like a lot of work to do, I have kept this teaching load every summer for the last 3 years. By the end of the summer, I will give up at least one of my aerobic classes and focus more on lifting. Keep your fingers crossed for an injury free summer.

pammiejoe6 · 04-29-2007, 11:42 PM

Quote:

Originally Posted by JJ_Sungirl

This morning, I taught my newly acquired circuit combo class. It consists of a 10 min. aerobic warm up, followed by 40 mins. of interval training, then 10 mins of abs/core and stretch at the end. The interval periods are 2 minutes long and alternate between strength training with cardio. The cardio intervals vary from doing jumping jacks to plyo jumps onto a step riser. The sculpting movements work more than one muscle group at a time…ie doing a squat while curling dumbbells…typical aerobic class fare. It was fun and the participants said I kicked their butts! WOOT! I feel my cardio has gotten much better due to the amount of spinning I have been doing. It really challenges your muscles as well as your VO2 Max.

So, here is the breakdown of my teaching schedule and how I am going to accommodate lifting into it:

Sun: Circuit Combo – 1 hr.
Mon: Spin class – 1.5 hrs.
Tues: 2 senior aerobics classes, 1 yoga: 3 hrs. and upper body lifting routine
Wed: Spin class and 1 yoga: 2.5 hrs.
Thurs: OFF
Fri: Yoga – 1 hr. and upper body lifting routine
Sat: Full lower body lifting and PWO cardio

Although it may seem like a lot of work to do, I have kept this teaching load every summer for the last 3 years. By the end of the summer, I will give up at least one of my aerobic classes and focus more on lifting. Keep your fingers crossed for an injury free summer.

WTFG JJ!

heres to a GREAT summer!!!

JJ_Sungirl · 05-01-2007, 03:58 AM

Quote:

Originally Posted by pammiejoe6

WTFG JJ!

heres to a GREAT summer!!!

For sure

Today's workout: Taught "Triple Choice" spin class: 30 mins. hard spin, varying levels of speed and resistance, 30 mins. sculpt (all major muscle groups), 30 mins. abs/core/lower back and stretch. Total time 1.5 hrs.

Tonight is steak night! WOOT! :eat: I love having steak PWO. It's so satisfying. Gotta go make dinner. Ciao!

JJ_Sungirl · 05-01-2007, 07:36 PM

Mornin' IM

Today I taught 2 lo-impact senior fitness classes and still have 1 more yoga class to teach. I was scheduled to do some upper body lifting today, but I will postponing that until tomorrow.

Last night in the "sculpting" portion of my spin class, I did too much of my own lifting and as a result woke up with DOMS in my traps and lats. Normally, I just demonstrate the exercise and coach the participants through the remainder of the reps and sets. No point in exercising already sore muscles, right?

Well, that's all until tomorrow. Laterz

pammiejoe6 · 05-01-2007, 09:16 PM

Quote:

Originally Posted by JJ_Sungirl

For sure

Tonight is steak night! WOOT! :eat: I love having steak PWO. It's so satisfying. Gotta go make dinner. Ciao!

i thought that said tonight is STREAK night! hahahaha i was like whohooo gooo JJ go JJ go JJ!! hahahaha!!!

hugs sweety and thanks again so much for your support!

**A.FreeRadical** · 05-01-2007, 10:50 PM

Wow, girl! With all of that exercise you should be able to eat steak every night.

*

JJ_Sungirl · 05-02-2007, 08:13 PM

Quote:

Originally Posted by A.FreeRadical

Wow, girl! With all of that exercise you should be able to eat steak every night.

You'd think, ey?

Tonight is my 2nd steak night of the week...usually monday and wednesdays...Hurrah for red meat! LoL

Today has been exhausting... I am dead tired, I kid you not. I started my morning with a triple choice class = 1.5 hrs. long. Again, I did a lot of lifting in the class, rather than just doing mostly demos. I wore myself out. After the class, I tried to do an upper body workout, but I just had so little energy left...here's the result: wt/reps

Assisted pullup machine: 120/12 (really easy),110/12, 100/10, 90/7
Smith Machine bench press, plate wt. only: 50/12, 60/7, 60/6
Arnold DB Press: 12/10, 12/9, 15/6 (very hard set)
BB bicep curl: 30/12 (really easy set), 35/12, 40/8 (very hard)
Cable tricep pressdowns with bar: 50/12, 60/10, 65/8, 65/7
Tricep body dip: 8, 6

This workout was not quite was I was hoping for....On top of that, I lost a contact lens during spin! Aack! Well, I still have a yoga class to teach tonight. It's going to be a long day (but at least I get to have carbs today)

pammiejoe6 · 05-02-2007, 11:05 PM

wow crazy busy! WTG getting in the workout even though you were tired sweetums!

GameDayDog · 05-03-2007, 10:28 AM

Hmm.. Steak... Ya know.. between eating a bunch of tuna and chicken, I can't remember the last tyme I had some red meat...

I thynk I will hit up a lamb & chop house restaurant... maybe thys weekend.. Thanks for the good idea and sorry about losing ya contact... that sucks... You must be doing some SERIOUS pedaling...

Peace..~G

**A.FreeRadical** · 05-03-2007, 12:44 PM

Way to go on your routine, JJ.

I am getting a handle on my diet again. (It was that or buy new pants.

). I am back to counting calories. The past 3 days and today I am only doing 1600 calories per day. This is to shock my body into understanding, I am back in control. Friday night, I am thinking a big pasta meal with meat sauce and tons of salad. After that it will be 2000-2500 of clean calories and more exercise around the house. I gotta get this place ship shape. I just read my realtor the riot act, now I gotta do my part.

*

JJ_Sungirl · 05-03-2007, 08:18 PM

Mornin' IM family,

Pammie, my routine is challenging, I just to have make I don't start to overtrain. I am keeping a close eye on it. I wonder about lifting more weights after teaching a class...hmmm....I'll see how it goes in a few weeks.

Gameday, what's up??

Good to see ya! Yeah, I was pedaling up a storm. It was great pain and fun! You should eat more red meat...a lot of bang for your buck with protein..something like 8 grams of protein per ounce! YUM!

Rad, I feel ya on the shocking of the system, sometimes, it's necessary. It is gonna be a challenging day tho (1600 cal

) After that, you're golden. You know how to get this done. You're a pro.

Speaking of diet, I have to re-evaluate my own meal plan. Although I have lost a bunch of inches this month, I still need to tweak things a little. I have 2 carb up days per week right now. Next week, I will be changing that to one day a week and eventually adding in a few more cardio sessions.

The plan of competing in a WNSO show next year (in women's BB) has me on a plan like this:
Cut from now until end of August 07.
Bulk up from Sept - end of Nov 07 (12 week clean bulk, very carefully).
Cut again for 16 weeks until showtime: In April 08.

This is an 11 month plan. based on the results I got this month (you'll see in my IMPC pics this week)....I will need to move things along a bit more efficiently to get my BF% down to decent level before I bulk in the fall. I know 11 months seems like a long time, but when you have as far as I do to be "show ready", you have to start now!

On another note: today is my day off of exercise.

pammiejoe6 · 05-03-2007, 09:20 PM

wow JJ a show! how exciting! whats wnso?

JJ_Sungirl · 05-04-2007, 03:27 AM

Quote:

Originally Posted by pammiejoe6

wow JJ a show! how exciting! whats wnso?

WNSO =
World Natural Sports Organization

FAME - Fitness and Bodybuilding

EME and his wife compete with WNSO. They also have a division called "Fame West" which is held in the northwestern states and Canada. I will doing a show with them next April.

04-28-2007, 06:57 PM	#811
MacTech IronMassoholic Join Date: Mar 2007 Location: State of well being Posts: 439 Recipes: 0 Rep Power: 35	Re: JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal Good job on the passing grades... did you have any doubt? __________________ Still going thru life one rep at a time. My training journal.

04-28-2007, 09:28 PM	#812
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,915 Recipes: 0 Rep Power: 32	Re: JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal Congrats on the passing grades babez!!! ... U're working too hard tho.. U could be president of the US with C's ... (That's why I'm gonna be a bad parent!!) - 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#

04-29-2007, 12:47 AM	#813
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Re: JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal LOL@ gameday....I have to get good grades...I'm just that type of person, but thanks president ey? mactech, really I didn't have a doubt. I knew I would pass Todays workout was at the new gym...Gosh, I was like a kid in a candy store...checking out the different areas, which machines were where...how much weight was on them. It was amazing. I'm going to be working out there 3 times a week and teaching twice a week. I should just move in! LOL! Surprisingly, the ladies only section has some good machines. I will be hanging out in there until my physique gets better. Workout: legs:wt/reps Leg extension: 60/12, 60/10, 80/10, 80/10 (no 70 lb plate, weird...) leg curl (prone): 60/12, 60/8, 60/9, 60/8 (wow, felt heavy right from the get go....) Calf raise on step, body wt. 4 sets of 15 Seated leg press: 105/20, 145/13, 165/10, 185/8 Glute kickback on hands and knees with 15 lb dumbbell behind knee joint: 4 sets of 12 PWO cardio: 15 minutes HIIT elliptical: HR 153bpm+, reached 171bpm toward the end...not bad, ey? So, with every gym comes a new set of weight numbers...today I worked hard, but I was really trying to find 60-85% of my 1 RM. It was great, productive workout. Starting this week, I have to change my split because I will be increasing the number of aerobics classes I teach. Will post new split and classes later on. Have a great day everyone.

04-29-2007, 09:45 PM	#814
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Re: JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal This morning, I taught my newly acquired circuit combo class. It consists of a 10 min. aerobic warm up, followed by 40 mins. of interval training, then 10 mins of abs/core and stretch at the end. The interval periods are 2 minutes long and alternate between strength training with cardio. The cardio intervals vary from doing jumping jacks to plyo jumps onto a step riser. The sculpting movements work more than one muscle group at a time…ie doing a squat while curling dumbbells…typical aerobic class fare. It was fun and the participants said I kicked their butts! WOOT! I feel my cardio has gotten much better due to the amount of spinning I have been doing. It really challenges your muscles as well as your VO2 Max. So, here is the breakdown of my teaching schedule and how I am going to accommodate lifting into it: Sun: Circuit Combo – 1 hr. Mon: Spin class – 1.5 hrs. Tues: 2 senior aerobics classes, 1 yoga: 3 hrs. and upper body lifting routine Wed: Spin class and 1 yoga: 2.5 hrs. Thurs: OFF Fri: Yoga – 1 hr. and upper body lifting routine Sat: Full lower body lifting and PWO cardio Although it may seem like a lot of work to do, I have kept this teaching load every summer for the last 3 years. By the end of the summer, I will give up at least one of my aerobic classes and focus more on lifting. Keep your fingers crossed for an injury free summer.

05-01-2007, 07:36 PM	#817
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Re: JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal Mornin' IM Today I taught 2 lo-impact senior fitness classes and still have 1 more yoga class to teach. I was scheduled to do some upper body lifting today, but I will postponing that until tomorrow. Last night in the "sculpting" portion of my spin class, I did too much of my own lifting and as a result woke up with DOMS in my traps and lats. Normally, I just demonstrate the exercise and coach the participants through the remainder of the reps and sets. No point in exercising already sore muscles, right? Well, that's all until tomorrow. Laterz

05-01-2007, 10:50 PM	#819
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Re: JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal Wow, girl! With all of that exercise you should be able to eat steak every night. * __________________ "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

05-02-2007, 11:05 PM	#821
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,178 Recipes: 0 Rep Power: 85	Re: JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal wow crazy busy! WTG getting in the workout even though you were tired sweetums!

05-03-2007, 10:28 AM	#822
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,915 Recipes: 0 Rep Power: 32	Re: JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal Hmm.. Steak... Ya know.. between eating a bunch of tuna and chicken, I can't remember the last tyme I had some red meat... I thynk I will hit up a lamb & chop house restaurant... maybe thys weekend.. Thanks for the good idea and sorry about losing ya contact... that sucks... You must be doing some SERIOUS pedaling... 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#

05-03-2007, 12:44 PM	#823
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Re: JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal Way to go on your routine, JJ. I am getting a handle on my diet again. (It was that or buy new pants. ). I am back to counting calories. The past 3 days and today I am only doing 1600 calories per day. This is to shock my body into understanding, I am back in control. Friday night, I am thinking a big pasta meal with meat sauce and tons of salad. After that it will be 2000-2500 of clean calories and more exercise around the house. I gotta get this place ship shape. I just read my realtor the riot act, now I gotta do my part. * __________________ "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

05-03-2007, 08:18 PM	#824
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Re: JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal Mornin' IM family, Pammie, my routine is challenging, I just to have make I don't start to overtrain. I am keeping a close eye on it. I wonder about lifting more weights after teaching a class...hmmm....I'll see how it goes in a few weeks. Gameday, what's up?? Good to see ya! Yeah, I was pedaling up a storm. It was great pain and fun! You should eat more red meat...a lot of bang for your buck with protein..something like 8 grams of protein per ounce! YUM! Rad, I feel ya on the shocking of the system, sometimes, it's necessary. It is gonna be a challenging day tho (1600 cal ) After that, you're golden. You know how to get this done. You're a pro. Speaking of diet, I have to re-evaluate my own meal plan. Although I have lost a bunch of inches this month, I still need to tweak things a little. I have 2 carb up days per week right now. Next week, I will be changing that to one day a week and eventually adding in a few more cardio sessions. The plan of competing in a WNSO show next year (in women's BB) has me on a plan like this: Cut from now until end of August 07. Bulk up from Sept - end of Nov 07 (12 week clean bulk, very carefully). Cut again for 16 weeks until showtime: In April 08. This is an 11 month plan. based on the results I got this month (you'll see in my IMPC pics this week)....I will need to move things along a bit more efficiently to get my BF% down to decent level before I bulk in the fall. I know 11 months seems like a long time, but when you have as far as I do to be "show ready", you have to start now! On another note: today is my day off of exercise.

05-03-2007, 09:20 PM	#825
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,178 Recipes: 0 Rep Power: 85	Re: JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal wow JJ a show! how exciting! whats wnso?