JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal - Page 3

JJ_Sungirl · 04-05-2006, 04:12 AM

Busy day, I finally have a minute to post my workout: wt/reps pecs and abs

Smith flat bench: 90/5, 90/4, 80/5, 70/9, 75/5
incline DB flyes: 20/8, 20/6, 15/8, 15/8
incline DB press: 30/6 (couldn't finish sets, no lighter DBs available...too busy)
Cable flyes: 40/6, 35/8, 30/10
DB Pullover: 30/10, 35/8, 35/7
weighted ball crunches with a plate: 25/20, 25/20, 25/20, 25/15
Weighted BOSU crunch with med ball: 17.6/20, 17.6/15, 17.6/20
plank holds: 3 sets x 30 seconds in full push up position on toes
stomach vacuums sitting at desk: 30 sec, 45 sec, 1 min.

Didn't feel I worked my abs hard enough :evil: ...I can't do captain's chair or decline bench crunches right now because I am having issues with overtrained hip flexors, so I have to stick to weighted crunches of sorts...Not a bad workout, but wished I could do more, I was already hitting the 45 minute mark on my last set. I usually train with weights for max 45-50 minutes. Do you guys train for longer and if so, how do find working out longer affects the qaulity of your sets? Just curious....

StlBarbie · 04-05-2006, 11:42 AM

Just a thought JJ ... you could also go for longer planks ... working up to 3 minutes and then work on lifting the alternating hand and leg up ... these are such great core builders!!

You are doing awesome!! Have a great day!

pammiejoe6 · 04-05-2006, 01:47 PM

my workouts usually last anywhere from 45-60 min...around an hour most times...i like longer workouts...i always feel like i have done good....lol...when i was doing a shorter routine i always walked away feeling like i didnt do enough.

great job on the workout woman!

vanessa40 · 04-05-2006, 04:07 PM

JJ-
Wow..your workout looks great. I've never tried the stomach vacuums..that will be something new for me to try this weekend. Have a good one

Vanessa

dnyc99 · 04-05-2006, 11:37 PM

Wow awesome workout there JJ!!

Hope to catch you at SG today or some time this week. :fingersxd

We can have our coffee break and gossip some more.

LoL

~D~

**NewSpawn** · 04-06-2006, 01:52 AM

crap....u need a workout partner.....i think u would be hard to keep up with. keep up the good work.

vanessa40 · 04-06-2006, 01:21 PM

Hi JJ,
Just checking in on you this morning..hope you have a great day..

Vanessa

JJ_Sungirl · 04-06-2006, 06:09 PM

Hi all,

Thanks for all your feedback. I take back what I said about not working my abs hard enough. Holy cow, I was sore yesterday, all day (pecs and abs). As a result I took a day off of lifting and just did cardio at home.Hubby and I went out shopping, I got some new adidas runners and some free weights for home. Now I have DB in increments of 3,5,8,12,15,20 and an interchangeable preacher bar and DB smaller bar with a ton of plates. My collection is almost done!! MwwHahaha Actually, I want a whole room full of gym equipment instead of just a corner...

Today, I am back on, lifting shoulders and calves. Going out to do some cardio now (I had my coffee...hehehe).

Barb, we do "quadriped like" movement in yoga, isn't it great? But, 3 minutes

!!!

NewSp, I have WO partner, dnyc99, as much as we can, we WO together. We always have a good time and push eachother.

Pammie, taking a page off of your book, I will WO out longer, but I'll split it up over 3 time periods during the day..cardio this morning, shouders in the afternoon and calves at night...burnin' all day long! WooHoo

Nessa, thanks for coming by, hoping you're having a splendid day :nosthumbs

D, my dahling! Missed ya yesterday. Dang girl, I'm getting attached to the idea of having a WO partner and friend, you can't go to Edmonton now! Just kidding

I'll sure miss ya. See you at the gym tonight, kick some butt and stay inspired, babe.

dnyc99 · 04-06-2006, 07:22 PM

Quote:

Originally Posted by JJ_Sungirl

D, my dahling! Missed ya yesterday. Dang girl, I'm getting attached to the idea of having a WO partner and friend, you can't go to Edmonton now! Just kidding

I'll sure miss ya. See you at the gym tonight, kick some butt and stay inspired, babe.

Awwwww..

Got me all sentimental now. *sniff* *sniff* I'm a big baby yanno? LoL So unfair eh? I meet an awesome friendly person, buddy, pal, and on top of it all a girl that's into heavy duty weight lifting...just when things are getting good. Argh! I'll have to take you with me. :yes: Yup!! That's it...I'll put you into my gym bag and off we go!!! :zoom:

hehe...

Well, we'll make sure we make the most of the time we have together and kick serious butt won't we? :dumbells:

I'll be at SG today...so hope to catch you around.

Have a wonderful day GF! :sun:

~D~

JJ_Sungirl · 04-06-2006, 07:53 PM

Das Sweet! You my girl...okay gotta stop bein' sappy and go hit the weights!

vanessa40 · 04-07-2006, 08:26 PM

JJ-
I love new workout stuff..enjoy your weekend

Vanessa

**NewSpawn** · 04-07-2006, 11:59 PM

hey JJ......just stoppin in to say keep up the hard work and have a great weekend.

JJ_Sungirl · 04-08-2006, 04:02 AM

Hey there,

Gosh, I've been swamped at home and work and I finally have a second to come up to the surface and post my strength workouts for the last 2 days.

06/04/06 Shoulders at home: going moderate to light...need a change of pace...
wt/reps
High side DB lateral raise:8/12, 10/12, 12/12, 8/13
DB punch forward and diagonal: 8/12, 8/12, 10/12, 10/12, 12/12, 12/12
BB upright row: 25/12, 25/12, 26/12, 26/12
Low side DB lateral raise: 10/12, 12/12, 15/12
DB prone reverse flyes on ball: 5/12, 5/12, 6/12, 7/12

Workout 07/04/06 at gym: lite legs and calves..hip flexors still hurt wt/reps
Vertical leg press: 90/12, 105/12, 120/12
Leg extension: 70/12, 60/12, 60/12
Leg Curl: 70/12, 70/12, 70/12
Vertical leg press (again) 135/12, 140/12, 150/12
Seated calf raise: 40/12, 40/12, 40/12
Single leg heel dip/calf raise off platform: 3 sets each leg, 12 reps = 6 sets total

Diet is spot on...creatine is giving me BIGTIME bloat...1/2 inch on the waist in 5 days of loading...yuck

I hope the measurements will begin to move downwards again soon...nothing worse than getting bigger in the waistline!!! Any comments or longtime experience with creatine you guys? This is only my second time taking..the first time was during a bulk, didnt care about bloat then...didn't even measure during that time.

This weekend, I have to paint the bedroom..joy NOT. We have a new kingsize bed coming and I want to fix things up a bit while the room will be empty for 24 hours. There goes the weekend...all work and training. I may resurface again on Monday...we'll see. :crazy1:

GameDayDog · 04-08-2006, 04:27 AM

Are you taking plain creatine?? ... Not only did creatine give me bloat, but it also gave me the bg's.. that's bubble guts.. aka diarrhea.. and that sucked.. After I fynished my container.. (yeah, I hate to waste stuff) ... I switched to Kre-Alkalyn 1500 by Sci-Fit and never had any problems.. As alwayz though... YMMV ... aka your mileage may vary... or (you may experience different results based on your body's reaction to thys product) ...

Peace..~G

pammiejoe6 · 04-08-2006, 04:42 AM

yuck bloating bites! hope you feel less bloated tomorrow babes! muah!

**Fitnfirm** · 04-08-2006, 04:46 AM

JJ, I use CEE, it doesnt do those nasty things to you!!!!!!

JJ_Sungirl · 04-08-2006, 06:32 PM

Thanks for the feedback guys...

GDG and FnF, I'm ditching the creatine monohydrate...bloating is not worth it. I think I can get through without it.

NS, Thank you for your encouragement. Stay strong brotha

Pammies, thanks for dropping by,babe, the bloat will be gone soon enough, I'm sure

Nessa, I hope you have a great weekend too...mine's gonna suck! I hate painting

dnyc99 · 04-09-2006, 06:46 AM

JJ mah gurl!

hehe

How's it going GF? Missed ya at the gym again. Argh!

Don't know what's up for tomorrow?

I hope I can catch you in the AM if not then maybe I'll see you at the gym in the evening?

Hope all is going great for you otherwise. What's this painting you are doing?

Talk to ya soon.

~D~

04-05-2006, 11:37 PM	#65
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,025 Recipes: 0 Rep Power: 184	Wow awesome workout there JJ!! Hope to catch you at SG today or some time this week. :fingersxd We can have our coffee break and gossip some more. LoL ~D~ __________________

04-08-2006, 04:02 AM	#73
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Only a minute to spare... Hey there, Gosh, I've been swamped at home and work and I finally have a second to come up to the surface and post my strength workouts for the last 2 days. 06/04/06 Shoulders at home: going moderate to light...need a change of pace... wt/reps High side DB lateral raise:8/12, 10/12, 12/12, 8/13 DB punch forward and diagonal: 8/12, 8/12, 10/12, 10/12, 12/12, 12/12 BB upright row: 25/12, 25/12, 26/12, 26/12 Low side DB lateral raise: 10/12, 12/12, 15/12 DB prone reverse flyes on ball: 5/12, 5/12, 6/12, 7/12 Workout 07/04/06 at gym: lite legs and calves..hip flexors still hurt wt/reps Vertical leg press: 90/12, 105/12, 120/12 Leg extension: 70/12, 60/12, 60/12 Leg Curl: 70/12, 70/12, 70/12 Vertical leg press (again) 135/12, 140/12, 150/12 Seated calf raise: 40/12, 40/12, 40/12 Single leg heel dip/calf raise off platform: 3 sets each leg, 12 reps = 6 sets total Diet is spot on...creatine is giving me BIGTIME bloat...1/2 inch on the waist in 5 days of loading...yuck I hope the measurements will begin to move downwards again soon...nothing worse than getting bigger in the waistline!!! Any comments or longtime experience with creatine you guys? This is only my second time taking..the first time was during a bulk, didnt care about bloat then...didn't even measure during that time. This weekend, I have to paint the bedroom..joy NOT. We have a new kingsize bed coming and I want to fix things up a bit while the room will be empty for 24 hours. There goes the weekend...all work and training. I may resurface again on Monday...we'll see. :crazy1:

04-08-2006, 04:27 AM	#74
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Are you taking plain creatine?? ... Not only did creatine give me bloat, but it also gave me the bg's.. that's bubble guts.. aka diarrhea.. and that sucked.. After I fynished my container.. (yeah, I hate to waste stuff) ... I switched to Kre-Alkalyn 1500 by Sci-Fit and never had any problems.. As alwayz though... YMMV ... aka your mileage may vary... or (you may experience different results based on your body's reaction to thys product) ... 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#

04-09-2006, 06:46 AM	#78
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,025 Recipes: 0 Rep Power: 184	JJ mah gurl! hehe How's it going GF? Missed ya at the gym again. Argh! Don't know what's up for tomorrow? I hope I can catch you in the AM if not then maybe I'll see you at the gym in the evening? Hope all is going great for you otherwise. What's this painting you are doing? Talk to ya soon. ~D~ __________________

04-05-2006, 04:12 AM	#61
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Busy day, I finally have a minute to post my workout: wt/reps pecs and abs Smith flat bench: 90/5, 90/4, 80/5, 70/9, 75/5 incline DB flyes: 20/8, 20/6, 15/8, 15/8 incline DB press: 30/6 (couldn't finish sets, no lighter DBs available...too busy) Cable flyes: 40/6, 35/8, 30/10 DB Pullover: 30/10, 35/8, 35/7 weighted ball crunches with a plate: 25/20, 25/20, 25/20, 25/15 Weighted BOSU crunch with med ball: 17.6/20, 17.6/15, 17.6/20 plank holds: 3 sets x 30 seconds in full push up position on toes stomach vacuums sitting at desk: 30 sec, 45 sec, 1 min. Didn't feel I worked my abs hard enough :evil: ...I can't do captain's chair or decline bench crunches right now because I am having issues with overtrained hip flexors, so I have to stick to weighted crunches of sorts...Not a bad workout, but wished I could do more, I was already hitting the 45 minute mark on my last set. I usually train with weights for max 45-50 minutes. Do you guys train for longer and if so, how do find working out longer affects the qaulity of your sets? Just curious....

04-05-2006, 11:42 AM	#62
StlBarbie IMPC Contestant Join Date: Mar 2006 Posts: 112 Recipes: 0 Rep Power: 6	Just a thought JJ ... you could also go for longer planks ... working up to 3 minutes and then work on lifting the alternating hand and leg up ... these are such great core builders!! You are doing awesome!! Have a great day!

04-05-2006, 01:47 PM	#63
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,174 Recipes: 0 Rep Power: 85	my workouts usually last anywhere from 45-60 min...around an hour most times...i like longer workouts...i always feel like i have done good....lol...when i was doing a shorter routine i always walked away feeling like i didnt do enough. great job on the workout woman!

04-05-2006, 04:07 PM	#64
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	JJ- Wow..your workout looks great. I've never tried the stomach vacuums..that will be something new for me to try this weekend. Have a good one Vanessa

04-06-2006, 01:52 AM	#66
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	crap....u need a workout partner.....i think u would be hard to keep up with. keep up the good work.

04-06-2006, 01:21 PM	#67
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	Hi JJ, Just checking in on you this morning..hope you have a great day.. Vanessa

04-06-2006, 06:09 PM	#68
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Hi all, Thanks for all your feedback. I take back what I said about not working my abs hard enough. Holy cow, I was sore yesterday, all day (pecs and abs). As a result I took a day off of lifting and just did cardio at home.Hubby and I went out shopping, I got some new adidas runners and some free weights for home. Now I have DB in increments of 3,5,8,12,15,20 and an interchangeable preacher bar and DB smaller bar with a ton of plates. My collection is almost done!! MwwHahaha Actually, I want a whole room full of gym equipment instead of just a corner... Today, I am back on, lifting shoulders and calves. Going out to do some cardio now (I had my coffee...hehehe). Barb, we do "quadriped like" movement in yoga, isn't it great? But, 3 minutes !!! NewSp, I have WO partner, dnyc99, as much as we can, we WO together. We always have a good time and push eachother. Pammie, taking a page off of your book, I will WO out longer, but I'll split it up over 3 time periods during the day..cardio this morning, shouders in the afternoon and calves at night...burnin' all day long! WooHoo Nessa, thanks for coming by, hoping you're having a splendid day :nosthumbs D, my dahling! Missed ya yesterday. Dang girl, I'm getting attached to the idea of having a WO partner and friend, you can't go to Edmonton now! Just kidding I'll sure miss ya. See you at the gym tonight, kick some butt and stay inspired, babe.

04-06-2006, 07:53 PM	#70
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Das Sweet! You my girl...okay gotta stop bein' sappy and go hit the weights!

04-07-2006, 08:26 PM	#71
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	JJ- I love new workout stuff..enjoy your weekend Vanessa

04-07-2006, 11:59 PM	#72
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey JJ......just stoppin in to say keep up the hard work and have a great weekend.

04-08-2006, 04:42 AM	#75
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,174 Recipes: 0 Rep Power: 85	yuck bloating bites! hope you feel less bloated tomorrow babes! muah!

04-08-2006, 04:46 AM	#76
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	JJ, I use CEE, it doesnt do those nasty things to you!!!!!!

04-08-2006, 06:32 PM	#77
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Thanks for the feedback guys... GDG and FnF, I'm ditching the creatine monohydrate...bloating is not worth it. I think I can get through without it. NS, Thank you for your encouragement. Stay strong brotha Pammies, thanks for dropping by,babe, the bloat will be gone soon enough, I'm sure Nessa, I hope you have a great weekend too...mine's gonna suck! I hate painting