JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal - Page 30

GameDayDog · 05-21-2007, 08:01 AM

Lookin' great JJ ... ya doin' great, ya tri's are lookin' fantastic... You gonna have clydesdale horseshoes on ya arms if ya keep it up..

Peace..~G

PS - Is thys the part where I ask for leggies pics?? hahaha...

JJ_Sungirl · 05-21-2007, 10:56 PM

Quote:

Originally Posted by GameDayDog

You gonna have clydesdale horseshoes on ya arms if ya keep it up..

PS - Is thys the part where I ask for leggies pics?? hahaha...

LOL, I love it! I wanna have Clydesdale horseshoes! WOOT! As for my leggies, trust they are not much to look at right now...hehehe When they even deserve a mention you guys will be the first to see them (flexed up and all).

Here's what I did yesterday: wt/reps for hams/glutes and calves

Smith machine SLDL (bar wt. not included, just plates): 50/12, 60/10, 70/8, 75/8, 80/7
glute kickback machine: 40/10, 30/12, 30/10
prone hame curl machine: 40/12, 40/12, 45/9, 50/6, 50/6
seated calf (plate loaded): 35 lb plate on horn: 3 sets, 12 reps
BW calf raises: 3x25 reps

Just threw in some ab crunches too for the hell of it...weighted with 20lb DB on chest: 4x25 reps

Today's workout will just be long, slow cardio about 45 mins. 55-65% of Max HR. Have a great day friends

JJ_Sungirl · 05-22-2007, 10:30 PM

Quick report:

AM cardio: 45 mins (30 mins elliptical, 15 mins.upright bike) followed by 2 lo impact senior fitness classes, still to go, one yoga class.

Eating this yucky cauliflower dish called "faux tatoes". The original version is full of saturated fats and bacon etc...I am making the low fat version...hence, the yuck. Tomorrow is steak day, hurrah!

pammiejoe6 · 05-22-2007, 11:40 PM

JJ!! you look fantastic sweety!!! youre SO beautiful!!!

JJ_Sungirl · 05-23-2007, 02:31 AM

Quote:

Originally Posted by pammiejoe6

JJ!! you look fantastic sweety!!! youre SO beautiful!!!

Gosh Pammie, *blush* that's sweet....trust me I have tons of flaws. I just happen to have good shadows in my apartment! hahaha

GameDayDog · 05-23-2007, 02:58 AM

Hmm.. steak.. that sounds goooooddddd... Maybe I'll hit the store and buy a steak tonyght...

I thynk I'll follow your lead and split up my leg workout... I don't do ANY direct hamstring work.. yet..

Peace..~G

pammiejoe6 · 05-23-2007, 02:48 PM

Quote:

Originally Posted by JJ_Sungirl

Gosh Pammie, *blush* that's sweet....trust me I have tons of flaws. I just happen to have good shadows in my apartment! hahaha

aw bullshit! youre beautiful inside and out!

JJ_Sungirl · 05-23-2007, 08:00 PM

Quote:

Originally Posted by GameDayDog

I thynk I'll follow your lead and split up my leg workout... I don't do ANY direct hamstring work.. yet..

Peace..~G

For sure! Let me know how it goes!

Pammie, you're too cute!

Hola family,

Hope you all are having a good "hump" day. I just got back from teaching spin and doing some weights. I didn't write anything down...I just sorta went with it...all upper body, all heavy, focusing on good form. Tonight I am teaching beginner yoga and having steak afterwards. A fairly uneventful day....but nice.

JJ_Sungirl · 05-24-2007, 08:57 PM

Howdy folks,

Last night I ate far too much food..oy! I didn't eat anything high in fat or particularly sugary, just had too much of everything...steak, asparagus, faux tatoes, salad and then a granola bar on top of that. I think I just "needed" it to refuel since I am going into my 3rd month of IMPC dieting pretty soon. Oh well, I will just have to have better control next steak day.

Today I slept in. Ahh sleeping in is so nice........zzzzzzzz. I am on my way to the gym to do cardio, come back, have a shower, have some grub and then off to work. I am actually thinking about stepping on the scale tomorrow. Since I have been doing all this cardio, I hope to see some positive results in the numbers. I will be measuring myself on the day I submit my next set of IMPC pics. Wish me luck on the scale tomorrow! hehe

**A.FreeRadical** · 05-24-2007, 11:48 PM

Quote:

Originally Posted by JJ_Sungirl

Howdy folks,

Last night I ate far too much food..oy! I didn't eat anything high in fat or particularly sugary, just had too much of everything...steak, asparagus, faux tatoes, salad and then a granola bar on top of that. I think I just "needed" it to refuel since I am going into my 3rd month of IMPC dieting pretty soon. Oh well, I will just have to have better control next steak day...)

You do need to have a caloric surplus on occassion. If you don't, you will stall in fat loss. Don't sweat it, just get back on program. You seem to be doing great.

*

GameDayDog · 05-25-2007, 07:02 AM

No doubt... plus I can't imagine why your legs would be so terrible, with all the spin cardio that u're doing... you're sure to have developed some fantastic fast twitch muscles... add in the heavy weights for the slow twitch.. and ya got yaself a win/win situation...

Sigh, now I'm thynkin' about Angie.. a lifeguard I dated in college... gawd, swimming sure put some legs on her!! ... Ok..drool over..

Peace..~G

pammiejoe6 · 05-25-2007, 03:57 PM

damn i love steak! hehehe!!

JJ_Sungirl · 05-25-2007, 10:36 PM

Quote:

Originally Posted by A.FreeRadical

You do need to have a caloric surplus on occassion. If you don't, you will stall in fat loss. Don't sweat it, just get back on program. You seem to be doing great.

*

Yep, will do. I did step on the scale and I am happy to say I am down 1.5 lbs this week. WOOT!

I am getting close to the tight 169 lbs I was in August 2006. This year I will exceed that goal. I am aiming for 163lbs or 20% BF before I begin my bulk in Sept.

Gameday, really I did flex my thighs this morning to see if anything notable popped up...sigh...not yet. Too much fat around the muscles still. Not too worry, it'll come off with hard work

P.S. You should see the lifeguards where I work. There are some cuties!

Pammie, you're adorable. Luv ya!

On the agenda for today...taping up my left foot before I work out. OY! I feel a touch of the plantar fasciitis coming on. I woke up with some tenderness in the arch of my foot this morning. I have had this condition before. It comes from overuse. funny, i recently started doing cardio 6 days a week...hmmm

Plantar Fasciitis (Heel Pain) | Ankle & Foot | Injury A to Z | PhysioRoom.com: Sports Injury Shop, News & Advice

I know what is required to get rid of it......Rest, unfortunately. I learned how to tape for sport injury in school last semester, so I will tape my arch and see what happens. If it's all good, I will continue as per usual. If not, I will be hitting the pool for my cardio and giving up all my aerobics classes. I'll post up my quad/calf workout later on. I'm out.

JJ_Sungirl · 05-26-2007, 03:07 AM

Quad + calves: Workout

One legged squat: 3 sets x 12 reps
BW calf raises: 3 sets x 15 reps
Plie Squat and pulse: 3 sets x 12 reps
15 lb.DB calf raises: 3 sets x 15 reps
Stationary lunges: 3 sets x 12 reps each leg

PWO cardio: 10 mins. Elliptical (ouch on the knees)
20 mins. Incline treadmill 11%, @ 2.5 mph felt okay on the knees.

My workout today really sucked. Because of the onset of my plantar fasciitis, all the joints and muscles in my legs are out of aligment now. I will have to start wearing my patellar sleeves again too.... While I was doing my quad workout I had excruciating pain in my kneecaps due to misalignment. I 'effin can't believe this. I used perfect form with no weight at all, just body exercises. I am so disappointed. So, I guess I will be transitioning into attending aquafit, doing treadmill and spinning only for awhile. No more elliptical or steppers, which means I will have to boost my cardio up to an hour to make up for the lack of intensity in the sessions. Also, I will have cut my calf exercises for awhile, as PF is exacerbated by tight calf muscles.

So, I am on a new course to care for my poor feet while aiming to lose 2 lbs a week. I LOVE a challenge, don’t you? hehehe

**A.FreeRadical** · 05-27-2007, 06:19 PM

Oh, poor baby!

It sounds like you have a good plan for healing all of that.

*

pammiejoe6 · 05-27-2007, 06:32 PM

ouchies!!! i hope you get to get a little rest sweety! hugs!

05-21-2007, 08:01 AM	#871
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 Lookin' great JJ ... ya doin' great, ya tri's are lookin' fantastic... You gonna have clydesdale horseshoes on ya arms if ya keep it up.. Peace..~G PS - Is thys the part where I ask for leggies pics?? hahaha... __________________ 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#

05-22-2007, 10:30 PM	#873
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 Quick report: AM cardio: 45 mins (30 mins elliptical, 15 mins.upright bike) followed by 2 lo impact senior fitness classes, still to go, one yoga class. Eating this yucky cauliflower dish called "faux tatoes". The original version is full of saturated fats and bacon etc...I am making the low fat version...hence, the yuck. Tomorrow is steak day, hurrah!

05-22-2007, 11:40 PM	#874
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 JJ!! you look fantastic sweety!!! youre SO beautiful!!!

05-23-2007, 02:58 AM	#876
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.. that sounds goooooddddd... Maybe I'll hit the store and buy a steak tonyght... I thynk I'll follow your lead and split up my leg workout... I don't do ANY direct hamstring work.. yet.. 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#

05-24-2007, 08:57 PM	#879
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 Howdy folks, Last night I ate far too much food..oy! I didn't eat anything high in fat or particularly sugary, just had too much of everything...steak, asparagus, faux tatoes, salad and then a granola bar on top of that. I think I just "needed" it to refuel since I am going into my 3rd month of IMPC dieting pretty soon. Oh well, I will just have to have better control next steak day. Today I slept in. Ahh sleeping in is so nice........zzzzzzzz. I am on my way to the gym to do cardio, come back, have a shower, have some grub and then off to work. I am actually thinking about stepping on the scale tomorrow. Since I have been doing all this cardio, I hope to see some positive results in the numbers. I will be measuring myself on the day I submit my next set of IMPC pics. Wish me luck on the scale tomorrow! hehe

05-25-2007, 07:02 AM	#881
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 No doubt... plus I can't imagine why your legs would be so terrible, with all the spin cardio that u're doing... you're sure to have developed some fantastic fast twitch muscles... add in the heavy weights for the slow twitch.. and ya got yaself a win/win situation... Sigh, now I'm thynkin' about Angie.. a lifeguard I dated in college... gawd, swimming sure put some legs on her!! ... Ok..drool over.. 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#

05-25-2007, 03:57 PM	#882
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 damn i love steak! hehehe!!

05-26-2007, 03:07 AM	#884
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 Quad + calves: Workout One legged squat: 3 sets x 12 reps BW calf raises: 3 sets x 15 reps Plie Squat and pulse: 3 sets x 12 reps 15 lb.DB calf raises: 3 sets x 15 reps Stationary lunges: 3 sets x 12 reps each leg PWO cardio: 10 mins. Elliptical (ouch on the knees) 20 mins. Incline treadmill 11%, @ 2.5 mph felt okay on the knees. My workout today really sucked. Because of the onset of my plantar fasciitis, all the joints and muscles in my legs are out of aligment now. I will have to start wearing my patellar sleeves again too.... While I was doing my quad workout I had excruciating pain in my kneecaps due to misalignment. I 'effin can't believe this. I used perfect form with no weight at all, just body exercises. I am so disappointed. So, I guess I will be transitioning into attending aquafit, doing treadmill and spinning only for awhile. No more elliptical or steppers, which means I will have to boost my cardio up to an hour to make up for the lack of intensity in the sessions. Also, I will have cut my calf exercises for awhile, as PF is exacerbated by tight calf muscles. So, I am on a new course to care for my poor feet while aiming to lose 2 lbs a week. I LOVE a challenge, don’t you? hehehe

05-27-2007, 06:19 PM	#885
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 Oh, poor baby! It sounds like you have a good plan for healing all of that. * __________________ "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

05-27-2007, 06:32 PM	#886
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 ouchies!!! i hope you get to get a little rest sweety! hugs!

05-27-2007, 10:07 PM	#887
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27