JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal - Page 31

JJ_Sungirl · 06-05-2007, 12:01 AM

hey All,

Today was the first day on my new split. The program calls for 4 week periodized segments. I am completing week 1, doing 12-15 reps per exercise and 3-4 sets. I didn't go too heavy. I always have to remind myself that I am in caloric deficit and will get injured if I try to be a hero. Here is today's workout: wt/reps

BB incline bench: 40/12, 30/15, 30/12
Smith flat bench: 40/20, 50/15, 50/15, 40/12
Db flat bench flyes: 10/15, 10/15, 10/12, 8/15
Pushups on toes to failure: 10, 5, 4
ball crunches: 20 reps x 3 sets
reverse crunches on bench: 15 reps x 3 sets
PWO cardio: 30 mins. 12% incline treadmill at 2.8 mph.

Tonight I will teaching spin and getting another 30 mins of cardio. That's all for today.
Commentary on Cut Diet Vol. 2 - Day 2, so far, so good. Trying to cook and eat that amount of food is challenging, but I will find my rhythm this week I'm sure. That's all for now

Happy Monday!

pammiejoe6 · 06-05-2007, 12:48 AM

way to go JJ!

JJ_Sungirl · 06-06-2007, 09:31 PM

Oy...is this place getting slow or what? Ugh...

From now on, I will only be popping in to post briefly and say "Hi!" to you folks. I won't be journaling my lift numbers, as they are hardly worth talking about. Being in caloric and carb deficit has caused my strength to decrease somewhat...the trade off being that I am getting some great definition in my arms and legs with the bf% going down.

So, tuesday was legs day. I managed to get through the exercises without putting too much strain on my poor hips flexors. Hurrah! All muscles groups were done with compound and isolation exercises. A good, successful workout with PWO cardio.

Today, I taught spin and I also did my back routine, again with compound exercises. I used good form throughout each movement. One thing I noticed is that my lower back strength has declined. I was only able to do body weight hypers. I will have to work on this a bit more. Yoga is on the agenda for tonight.

Tomorrow is one of my days off lifting and cardio, however, I will be teaching gentle yoga at night. See you on Friday

DarkFalcon · 06-06-2007, 09:52 PM

Hey JJ! Looking forward to seeing your progress this month. Sounds like your doing great still! Dnyc99 has had a great month too. She WAY more motivated this year and it's paying off.

JJ_Sungirl · 06-07-2007, 10:56 PM

Quote:

Originally Posted by DarkFalcon

Hey JJ! Looking forward to seeing your progress this month. Sounds like your doing great still! Dnyc99 has had a great month too. She WAY more motivated this year and it's paying off.

Can't wait to see D's pics. They'll be great!

Just did my pics a few minutes ago. My hubby is going to cut them down to size and then I will post them tomorrow. It's counting down to the 10th and no one has put pics up...I might just be the first this month.

JJ_Sungirl · 06-07-2007, 11:16 PM

Hi Guys,

For the next while, I will be journaling over in the Supplement Log section. Serious Nutrition Solutions rewarded me with a free supplement product in the IMPC lotto. If I keep a feedback log, I can be entered into the lotto a second time. So, along with my product feedback, I will be posting macros and workout load over that section. See you on the other side

pammiejoe6 · 06-09-2007, 05:49 PM

oh gawd now i have to go LOOKING for you? hahahah!!!

**A.FreeRadical** · 06-10-2007, 03:58 AM

Quote:

Originally Posted by pammiejoe6

oh gawd now i have to go LOOKING for you? hahahah!!!

You may not find her. I think she went over to the dark side.

*

JJ_Sungirl · 06-10-2007, 04:04 AM

Quote:

Originally Posted by A.FreeRadical

You may not find her. I think she went over to the dark side.

*

LOL naw, I'm an :angel2:

See you on the other side... I will link the thread in my sig, so you can click to it. Luv you guys! Youz de best!

JJ_Sungirl · 06-11-2007, 02:54 AM

Well, it turns out I have decided not to log my feedback on Synephrine from SNS. I have been taking it for a few days and truthfully, they are not very strong. They are definitely thermogenic. I feel warm when I take them, but I don't have an energy rush and I feel no suppression of appetite. So, I will finish them up for their thermo properties (and because they were free) but I feel I couldn't log a month of inconsequential feedback.

So, here's what I have been up to:
Friday was bi and tri's...good workout, but no DOMS. I was tired and skipped the PWO cardio..the diet has drained my energy for the last few days. I will get in more cardio when the inital inertia of the first 2 weeks of hard cutting are over.

Worked a split shift yesterday, took the day off of exercise.

Today was shoulder day. Did the usual shoulder type exercises: 4 sets 12-15 reps per set.
DB Military Press, Lateral raise, front raise and rear delt machine.

The diet is dialed in...I am focused and managed to get through my husband's cheat day without wincing and having anything myself. Oh and I managed to get my IMPC pics up, so, be sure to check 'em out

Have a good night!

JJ_Sungirl · 06-11-2007, 10:58 PM

Hello,

What a beautiful...just got back from grocery shopping..

This morning, I did my chest...same routine listed in the last monday post, but this time I did 3-4 sets, 12 reps with slightly heavier weights. PWO cardio was only 20 elliptical, since I had to go to the store. Tonight, I will teach my "triple choice" spin class. I will kill the cardio on that session.
Happy monday, everyone!:mango:

JJ_Sungirl · 06-13-2007, 08:47 PM

Okay kids, update time.

Yesterday was leg day.
I did 4 sets, 12 reps per exercise:
DB lunges on step, SLDL on Smith Machine, Prone leg curl, Leg extension, Leg press, Seated calf and donkey calf machine. PWO cardio: 20 min. incline treadmill...Took 2 hours to do this workout..talk about pooped..
Pre-workout, I taught my usual 2 senior lo impact fitness classes.

Which brings me to this: I am going to stop lifting for a bit. I have recently taken on more classes at work. Between instructing 9 groupfit classes per week, doing personal training, Cut Diet lifting routines and extra cardio, I am getting overtrained. Soooooo...I will still be following the Cut Diet to get lean, then bulk in the fall, but I will only be doing my classes, personal training and extra cardio.

***Today's workout: triple choice spin 1.5 hours and 30 mins. incline treadmill after class. Tonight I am teaching yoga. That's it for today. I'm off to the tanning salon. Laterz

**A.FreeRadical** · 06-14-2007, 05:05 AM

I think what you are doing makes perfect sense, given your work-load. Keep going.

Your amigo.

*

GameDayDog · 06-14-2007, 11:39 AM

Agreed... With your size & frame plus from the pics of your Clydesdale Horseshoes... I thynk you'll have great results from the combination of your classes combined with a nailed diet... just keep the protein up and you may want to take some BCAA's ... to make sure the muscle's spared..

Peace..~G

JJ_Sungirl · 06-14-2007, 09:53 PM

Quote:

Originally Posted by GameDayDog

Agreed... With your size & frame plus from the pics of your Clydesdale Horseshoes... I thynk you'll have great results from the combination of your classes combined with a nailed diet... just keep the protein up and you may want to take some BCAA's ... to make sure the muscle's spared..

Peace..~G

Thanks guys (Rad and GDD)!

I have been looking into BCAA's. They are about $30.00 for about a month supply. Right now, I am just doing good old fashioned L-glutamine and Whey Protein isolate. I have a scoop of L-glutamine in my 1 liter water bottle as I do cardio. I also sip on a protein shake during my sculpting/cardio classes to spare muscle. Trust me, I try as hard as I can to spare every ounce of muscle I have worked hard to earn. I am just keen to get lean!

hahaha I rhymed

****Today's workout: 30 mins. upright bike hill program level 9 and tonight, teaching 1 hour yoga stretch.

Bill_Finkbiner · 06-15-2007, 08:03 AM

Things look great in here JJ. I've been using the Cut Diet as well (I'm almost done with week 15) and have had great results. Glad to see you like it. As far as BCAA's go, Check out Xtend. The dosage for someone your size would be pretty cost effective, and unlike bulk BCAA's it tastes GREAT. For me it also eliminated DOMS. Keep rocking your Cut Diet. I'll be looking forward to your progress.

Oh yeah, I'm new here, but definately like it. There's a lot of support and good energy in this section.

JJ_Sungirl · 06-16-2007, 12:04 AM

Quote:

Originally Posted by Bill_Finkbiner

Things look great in here JJ. I've been using the Cut Diet as well (I'm almost done with week 15) and have had great results. Glad to see you like it. As far as BCAA's go, Check out Xtend. The dosage for someone your size would be pretty cost effective, and unlike bulk BCAA's it tastes GREAT. For me it also eliminated DOMS. Keep rocking your Cut Diet. I'll be looking forward to your progress.

I too, like the cut diet vol.2..I took about two weeks to get used to it..the lack of energy, all the cooking etc..but now, it's all good. It's good to establish routine. I am planning on having my BF% tested with calipers in 2 weeks from now. Hoping for good results!

Next payday, I will look into some BCAA's. I have not seen the Xtend product up here in Canada, nor the Dialene or Fenotest...I'll keep looking though.

***Today's exercise: Taught 1 hour flow yoga and then did 30 mins. upright bike, hill program, level 9. I will be off all exercise tomorrow. Will update again on Sunday.

06-05-2007, 12:01 AM	#901
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Day 1 - New Split hey All, Today was the first day on my new split. The program calls for 4 week periodized segments. I am completing week 1, doing 12-15 reps per exercise and 3-4 sets. I didn't go too heavy. I always have to remind myself that I am in caloric deficit and will get injured if I try to be a hero. Here is today's workout: wt/reps BB incline bench: 40/12, 30/15, 30/12 Smith flat bench: 40/20, 50/15, 50/15, 40/12 Db flat bench flyes: 10/15, 10/15, 10/12, 8/15 Pushups on toes to failure: 10, 5, 4 ball crunches: 20 reps x 3 sets reverse crunches on bench: 15 reps x 3 sets PWO cardio: 30 mins. 12% incline treadmill at 2.8 mph. Tonight I will teaching spin and getting another 30 mins of cardio. That's all for today. Commentary on Cut Diet Vol. 2 - Day 2, so far, so good. Trying to cook and eat that amount of food is challenging, but I will find my rhythm this week I'm sure. That's all for now Happy Monday!

06-05-2007, 12:48 AM	#902
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 way to go JJ!

06-06-2007, 09:31 PM	#903
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 Oy...is this place getting slow or what? Ugh... From now on, I will only be popping in to post briefly and say "Hi!" to you folks. I won't be journaling my lift numbers, as they are hardly worth talking about. Being in caloric and carb deficit has caused my strength to decrease somewhat...the trade off being that I am getting some great definition in my arms and legs with the bf% going down. So, tuesday was legs day. I managed to get through the exercises without putting too much strain on my poor hips flexors. Hurrah! All muscles groups were done with compound and isolation exercises. A good, successful workout with PWO cardio. Today, I taught spin and I also did my back routine, again with compound exercises. I used good form throughout each movement. One thing I noticed is that my lower back strength has declined. I was only able to do body weight hypers. I will have to work on this a bit more. Yoga is on the agenda for tonight. Tomorrow is one of my days off lifting and cardio, however, I will be teaching gentle yoga at night. See you on Friday

06-06-2007, 09:52 PM	#904
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Re: JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal Hey JJ! Looking forward to seeing your progress this month. Sounds like your doing great still! Dnyc99 has had a great month too. She WAY more motivated this year and it's paying off.

06-07-2007, 11:16 PM	#906
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Re: Moving to Supplement Log section Hi Guys, For the next while, I will be journaling over in the Supplement Log section. Serious Nutrition Solutions rewarded me with a free supplement product in the IMPC lotto. If I keep a feedback log, I can be entered into the lotto a second time. So, along with my product feedback, I will be posting macros and workout load over that section. See you on the other side

06-09-2007, 05:49 PM	#907
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 oh gawd now i have to go LOOKING for you? hahahah!!!

06-11-2007, 02:54 AM	#910
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 Well, it turns out I have decided not to log my feedback on Synephrine from SNS. I have been taking it for a few days and truthfully, they are not very strong. They are definitely thermogenic. I feel warm when I take them, but I don't have an energy rush and I feel no suppression of appetite. So, I will finish them up for their thermo properties (and because they were free) but I feel I couldn't log a month of inconsequential feedback. So, here's what I have been up to: Friday was bi and tri's...good workout, but no DOMS. I was tired and skipped the PWO cardio..the diet has drained my energy for the last few days. I will get in more cardio when the inital inertia of the first 2 weeks of hard cutting are over. Worked a split shift yesterday, took the day off of exercise. Today was shoulder day. Did the usual shoulder type exercises: 4 sets 12-15 reps per set. DB Military Press, Lateral raise, front raise and rear delt machine. The diet is dialed in...I am focused and managed to get through my husband's cheat day without wincing and having anything myself. Oh and I managed to get my IMPC pics up, so, be sure to check 'em out Have a good night!

06-11-2007, 10:58 PM	#911
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 Hello, What a beautiful...just got back from grocery shopping.. This morning, I did my chest...same routine listed in the last monday post, but this time I did 3-4 sets, 12 reps with slightly heavier weights. PWO cardio was only 20 elliptical, since I had to go to the store. Tonight, I will teach my "triple choice" spin class. I will kill the cardio on that session. Happy monday, everyone!:mango:

06-13-2007, 08:47 PM	#912
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 Okay kids, update time. Yesterday was leg day. I did 4 sets, 12 reps per exercise: DB lunges on step, SLDL on Smith Machine, Prone leg curl, Leg extension, Leg press, Seated calf and donkey calf machine. PWO cardio: 20 min. incline treadmill...Took 2 hours to do this workout..talk about pooped.. Pre-workout, I taught my usual 2 senior lo impact fitness classes. Which brings me to this: I am going to stop lifting for a bit. I have recently taken on more classes at work. Between instructing 9 groupfit classes per week, doing personal training, Cut Diet lifting routines and extra cardio, I am getting overtrained. Soooooo...I will still be following the Cut Diet to get lean, then bulk in the fall, but I will only be doing my classes, personal training and extra cardio. ***Today's workout: triple choice spin 1.5 hours and 30 mins. incline treadmill after class. Tonight I am teaching yoga. That's it for today. I'm off to the tanning salon. Laterz

06-14-2007, 05:05 AM	#913
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 I think what you are doing makes perfect sense, given your work-load. Keep going. Your amigo. * __________________ "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

06-14-2007, 11:39 AM	#914
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 Agreed... With your size & frame plus from the pics of your Clydesdale Horseshoes... I thynk you'll have great results from the combination of your classes combined with a nailed diet... just keep the protein up and you may want to take some BCAA's ... to make sure the muscle's spared.. 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#

06-15-2007, 08:03 AM	#916
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal Things look great in here JJ. I've been using the Cut Diet as well (I'm almost done with week 15) and have had great results. Glad to see you like it. As far as BCAA's go, Check out Xtend. The dosage for someone your size would be pretty cost effective, and unlike bulk BCAA's it tastes GREAT. For me it also eliminated DOMS. Keep rocking your Cut Diet. I'll be looking forward to your progress. Oh yeah, I'm new here, but definately like it. There's a lot of support and good energy in this section. __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton