JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal - Page 29

JJ_Sungirl · 05-08-2007, 04:53 AM

Quote:

Originally Posted by pammiejoe6

UGH! good luck JJ!!!

Thanks babe

My class went off without a hitch. 1.5 hours of exercise...full 30 mins of spin....for the sculpt and abs hour I did mostly demos because I want to lift heavy in the gym tomorrow. Gotta save up that energy so I can tear it up tomorrow. Thanks for your well wishes

pammiejoe6 · 05-08-2007, 01:58 PM

Quote:

Originally Posted by JJ_Sungirl

Thanks babe

My class went off without a hitch. 1.5 hours of exercise...full 30 mins of spin....for the sculpt and abs hour I did mostly demos because I want to lift heavy in the gym tomorrow. Gotta save up that energy so I can tear it up tomorrow. Thanks for your well wishes

you know it! youz mah girl!!:clapping:

JJ_Sungirl · 05-09-2007, 07:10 AM

Hey family,

What a long day....started out my day teaching 2 low-impact seniors fitness classes, then went home, had food and a nap. I got up and went to the gym to lift for an hour before yoga. My workout was lack lustre. As I have mentioned, this tooth infection is still kickin' my ass. My energy is so low from it. Anyways, here's what I did in the gym: Upper body maintenance: wt/reps

Assisted pullup machine:110/12, 10/10, 90/8
Smith bench press: 50/10, 55/6, 50/8
DB overhead press: 12/12, 12/12, 15/10, 20/8
DB bicep curls: 15/12, 15/8, 20/6
DB tricep skullz: 10/12, 12/10, 15/8
Cable tricep pressdown: 30/12, 35/10, 40/7

PWO: 1 hr. teaching yoga, then went to work for the night. That's it, I'm beat. I promise I'll make my rounds to your journals tomorrow, after spin class. night night .zzzzzzzzzzzzzzzzzzzzzzzz

GameDayDog · 05-09-2007, 11:42 AM

Gyrl, I know about tooth infections..

Stop tryin' to suck it up and grab yaself 21 antibiotics... Amoxicillin 500 mg's ... 1 pill, 3x's a day... it just makes lyfe soooo much easier..

I have a very high pain threshold.. but my tooth would wake me outta my sleep..

Peace..~G

JJ_Sungirl · 05-09-2007, 07:22 PM

Quote:

Originally Posted by GameDayDog

Stop tryin' to suck it up and grab yaself 21 antibiotics... Amoxicillin 500 mg's ... 1 pill, 3x's a day... it just makes lyfe soooo much easier..

Peace..~G

Thanks for the suggestion, Game. I am allergic to penicillin and all of it's derivatives. I am taking the antibiotic called Biaxcin. It's working well. The swelling is going down, but I am still tired.

Taught spin this morning: 1.5 hours, have yoga tonight:1.0 hours. Other than that, I am resting up.

pammiejoe6 · 05-09-2007, 08:52 PM

im allergic to penecillin too!

JJ_Sungirl · 05-10-2007, 07:21 PM

What's up IM,

This morning, I subbed in a spin class. I was supposed to have the day off of exercise, but I guess that will have to wait until saturday. I have nothing planned for later on tonight. Just some quiet time with hubby. Thank gawd tomorrow is friday and payday! Woot!

JJ_Sungirl · 05-11-2007, 09:28 PM

so far today: 1 hour of yoga..lower key, I had a headache this morning. I came home, had some lunch and feel better now. I am trying to get primed for my afternoon lifting and cardio session before I go work. I will post my workout after it is done.

pammiejoe6 · 05-12-2007, 12:02 AM

i think im just gonna rest tonight jj...maybe you can help me think of some things to do until i am lifting again....or perhaps i can lift but watch the weight i use? what do you think?

JJ_Sungirl · 05-12-2007, 06:39 AM

Quote:

Originally Posted by pammiejoe6

i think im just gonna rest tonight jj...maybe you can help me think of some things to do until i am lifting again....or perhaps i can lift but watch the weight i use? what do you think?

Yep, can do..Pammie,I'll post them in your journal.

JJ_Sungirl · 05-12-2007, 06:48 AM

upper body heavy workout:wt/reps

cable lat pull down: 60/12, 65/10, 70/8, 75/6
DB incline bench: 20/12, 25/10, 30/8, 30/8
DB arnold press:10/12, 10/10, 10/8, 10/10
hammer curls: 15/12, 15/10, 20/6, 20/6
Db tricep kickback: 12/8, 15/6, 12/8
DB tricep extension (one heavy DB, two hands above head):25/10, 30/8, 30/8

PWO: 15 mins HIIT cardio. Heartrate spiked at 176 bpm, brought it down to about 167-161 bpm.

In case, you're wondering, I have a bicep/tricep imbalance. My bi's are much larger than my tri's making my shoulders look front-heavy. So, I have doubled up on tri-exercises to try to fix this problem. Next week, I'll post up a pumped PWO pic so you can see what I mean.

Although my weights weren't heavy, I felt like a million bucks and blazed through this workout. My form was really good and the burn was unreal...and I'm not even taking any supps..So, tomorrow I have my one "day off exercise per week". Hope you all have a nice weekend.

JJ_Sungirl · 05-14-2007, 02:54 AM

Hey,

Slow weekend around here....not many people coming around

Well, yesterday was my day off of exercise. I thoroughly enjoyed myself too...I took my mom-in-law to a mothers day spa treatment. It was so relaxing. We had chocolate dipped fruit, angelcake and bottled water. very nice

This morning, I taught my circuit class. Then, I cam home, had a nap and went to work. After work, I went to the gym near my house and did a new leg workout I devised: Hams/Glutes/Calves weight/reps

DB SLDL deads (total wt. lifted): 60/10, 70/10, 80/7, 80/7
Glute kick back machine: 40/10, 40/10, 45/10, 50/8
Prone Ham curl: 60/12, 70/8, 70/6
Standing calf raise:20/10, 40/10, 60/10
Donkey calf raise:40/10, 40/10 (didn't care for the body positioning)

That's it

Hope everyone had a nice weekend. Happy Mother's Day to all!

JJ_Sungirl · 05-14-2007, 09:17 PM

Happy DOMS day to you all. That last workout has me walking around like a duck! I love it!

Its a beautiful day outside today. I love the sunshine, especially since it rains 9 months of the year here in B.C. :sunburn:

Tonight I will teach my triple choice spin class and that will be it! Short and sweet

pammiejoe6 · 05-14-2007, 11:49 PM

i want a spin bike!!!

i LMAO the first time i ever did donkey calf raises...my hubby liked the position though! hahahaha!!!!

hugs JJ! i ended up only doing lower body again today without weights. as much as i want to lift NOW i was aching pretty good after work so i decided to go easy on myself and not push it! all i need is to hurt myself for real! no thanks! anyhooo i still got in a great workout and i feel really good! thanks again for all your valuable info!!

JJ_Sungirl · 05-15-2007, 08:38 PM

Quote:

Originally Posted by pammiejoe6

thanks again for all your valuable info!!

Of course, what are friends for ?

Today's exercise log:
Taught 2 lo impact senior fitness
45 mins. on elliptical at gym (55-65% max HR)
To go: 1 hour of yoga.

My day in a nutshell.

**romanaz** · 05-15-2007, 08:46 PM

look @ all that cardio.

YIKES!

JJ_Sungirl · 05-16-2007, 07:48 PM

Quote:

Originally Posted by romanaz

look @ all that cardio.
YIKES!

Das right

I am a cardio machine. My VO2 max is better than it has ever been. I can do 45 mins. of cardio standing on my head from all the conditioning spinning has given me.

today I taught my triple choice...combination spin, lifting and ab work. Tonight I have to teach yoga. No other exercise planned...trying to avoid over training.

Eating is going well, the pounds are coming off on the scale. I am wearing fitted clothes again...not just baggy t-shirts and sweat pants. I am working my ass off, literally

05-09-2007, 07:10 AM	#843
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 Hey family, What a long day....started out my day teaching 2 low-impact seniors fitness classes, then went home, had food and a nap. I got up and went to the gym to lift for an hour before yoga. My workout was lack lustre. As I have mentioned, this tooth infection is still kickin' my ass. My energy is so low from it. Anyways, here's what I did in the gym: Upper body maintenance: wt/reps Assisted pullup machine:110/12, 10/10, 90/8 Smith bench press: 50/10, 55/6, 50/8 DB overhead press: 12/12, 12/12, 15/10, 20/8 DB bicep curls: 15/12, 15/8, 20/6 DB tricep skullz: 10/12, 12/10, 15/8 Cable tricep pressdown: 30/12, 35/10, 40/7 PWO: 1 hr. teaching yoga, then went to work for the night. That's it, I'm beat. I promise I'll make my rounds to your journals tomorrow, after spin class. night night .zzzzzzzzzzzzzzzzzzzzzzzz

05-09-2007, 11:42 AM	#844
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 Gyrl, I know about tooth infections.. Stop tryin' to suck it up and grab yaself 21 antibiotics... Amoxicillin 500 mg's ... 1 pill, 3x's a day... it just makes lyfe soooo much easier.. I have a very high pain threshold.. but my tooth would wake me outta my sleep.. 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#

05-09-2007, 08:52 PM	#846
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 im allergic to penecillin too!

05-10-2007, 07:21 PM	#847
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 What's up IM, This morning, I subbed in a spin class. I was supposed to have the day off of exercise, but I guess that will have to wait until saturday. I have nothing planned for later on tonight. Just some quiet time with hubby. Thank gawd tomorrow is friday and payday! Woot!

05-11-2007, 09:28 PM	#848
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 so far today: 1 hour of yoga..lower key, I had a headache this morning. I came home, had some lunch and feel better now. I am trying to get primed for my afternoon lifting and cardio session before I go work. I will post my workout after it is done.

05-12-2007, 12:02 AM	#849
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 i think im just gonna rest tonight jj...maybe you can help me think of some things to do until i am lifting again....or perhaps i can lift but watch the weight i use? what do you think?

05-12-2007, 06:48 AM	#851
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 upper body heavy workout:wt/reps cable lat pull down: 60/12, 65/10, 70/8, 75/6 DB incline bench: 20/12, 25/10, 30/8, 30/8 DB arnold press:10/12, 10/10, 10/8, 10/10 hammer curls: 15/12, 15/10, 20/6, 20/6 Db tricep kickback: 12/8, 15/6, 12/8 DB tricep extension (one heavy DB, two hands above head):25/10, 30/8, 30/8 PWO: 15 mins HIIT cardio. Heartrate spiked at 176 bpm, brought it down to about 167-161 bpm. In case, you're wondering, I have a bicep/tricep imbalance. My bi's are much larger than my tri's making my shoulders look front-heavy. So, I have doubled up on tri-exercises to try to fix this problem. Next week, I'll post up a pumped PWO pic so you can see what I mean. Although my weights weren't heavy, I felt like a million bucks and blazed through this workout. My form was really good and the burn was unreal...and I'm not even taking any supps..So, tomorrow I have my one "day off exercise per week". Hope you all have a nice weekend.

05-14-2007, 02:54 AM	#852
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 Hey, Slow weekend around here....not many people coming around Well, yesterday was my day off of exercise. I thoroughly enjoyed myself too...I took my mom-in-law to a mothers day spa treatment. It was so relaxing. We had chocolate dipped fruit, angelcake and bottled water. very nice This morning, I taught my circuit class. Then, I cam home, had a nap and went to work. After work, I went to the gym near my house and did a new leg workout I devised: Hams/Glutes/Calves weight/reps DB SLDL deads (total wt. lifted): 60/10, 70/10, 80/7, 80/7 Glute kick back machine: 40/10, 40/10, 45/10, 50/8 Prone Ham curl: 60/12, 70/8, 70/6 Standing calf raise:20/10, 40/10, 60/10 Donkey calf raise:40/10, 40/10 (didn't care for the body positioning) That's it Hope everyone had a nice weekend. Happy Mother's Day to all!

05-14-2007, 09:17 PM	#853
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 Happy DOMS day to you all. That last workout has me walking around like a duck! I love it! Its a beautiful day outside today. I love the sunshine, especially since it rains 9 months of the year here in B.C. :sunburn: Tonight I will teach my triple choice spin class and that will be it! Short and sweet

05-14-2007, 11:49 PM	#854
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 i want a spin bike!!! i LMAO the first time i ever did donkey calf raises...my hubby liked the position though! hahahaha!!!! hugs JJ! i ended up only doing lower body again today without weights. as much as i want to lift NOW i was aching pretty good after work so i decided to go easy on myself and not push it! all i need is to hurt myself for real! no thanks! anyhooo i still got in a great workout and i feel really good! thanks again for all your valuable info!!

05-16-2007, 08:08 PM	#858
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,178 Recipes: 0 Rep Power: 85