JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal - Page 6

JJ_Sungirl · 04-30-2006, 06:34 AM

Had a good refeed and carb up...nice to feel full every now and then..hehehe
Tomorrow I'm hitting the weight after yoga, then some cardio in the evening. Will post up after workout tomorrow!

JJ_Sungirl · 04-30-2006, 09:14 PM

Good day all. I did things as planned, but a tad backwards. I woke up early and hit the gym for stepper..20 minutes on interval. What a great burn and a helluva a sweat, soaked one entire shirt.

Then off to teach yoga for an hour, then back to the weightroom at a different location to do lats....ran out of time for biceps..my usual split: back/bi, so I will finish my bi's at home tonight later.

Here are the lat stats:wt/reps
assisted lat pullup: 115/10, 115/10, 115/9, 115/10
bi lateral cable lat pulldown: 30/10, 30/10,30/9, 30/8
mid row machine: 70/10, 70/8, 65/10, 65/8

Thats all I got in for now. Its sunny again!! Yay! :nosthumbs :yes: :rock:

JJ_Sungirl · 05-01-2006, 03:53 AM

:weight_li: Here's my bicep workout that I just completed: wt/reps

DB bicep curls: 20/8, 15/10, 15/10, 12/12 (last set at 90 degrees at the side)
BB bicep preacher curls: 30/8, 30/8, 20/14 (wts are plates not including bar, dont know how heavy it is)
Consecutive fitband curls, max resistance: 20, 15, 20

Thats all for tonight. Now off to have some protein!

Tomorrow is legs and abs with D at the BIG GYM!! WOOHOO :hellyea:

pammiejoe6 · 05-01-2006, 09:43 PM

whohooo great job sweety!

JJ_Sungirl · 05-02-2006, 05:00 AM

Yeah, baby!!!

what a helluva a good workout. D and I sweated our butts off and lifted and pushed weight till our legs were Jello!:hellyea: Here's my workout: wt/reps

Hack squat: 50/12, 70/10, 75/10, 80/10
Leg extensions, one leg at a time: 15/12, 20/12, 20/12, 20/12
Prone Leg curl: 55/15, 55/12, 55/15, 60/10
Bi lateral leg press, one leg at a time: 45/12, 50/12, 55/10, 55/12
seated Calf raises: 45/12, 45/11, 45/10, 45/12

Ab crunch machine..weighted
4 sets of twenty
Ball crunches with both feet on the wall, using balance:
3 sets of 15

Post workout, 2 scoops of protein powder...then steak and salad for dinner! WOOHOO!!! :eat:

dnyc99 · 05-02-2006, 05:49 AM

Awesome workout GF!! :winkthumb

I can tell I'm going to have some killer DOMs tomorrow. :scared1: I could hardly walk down those stairs w/o holding on to the rail. LoL

Really great workout...LOVED the gym!! It Rocks!! Wish it were close to my place. *sigh*

Thanks for the invite JJ...really had a great time shredding my legs. heheh

Oh btw...I'm diggin' your new avatar!!

Talk to ya soon.

~D~

pammiejoe6 · 05-02-2006, 05:59 AM

Quote:

Originally Posted by JJ_Sungirl

Yeah, baby!!!

what a helluva a good workout. D and I sweated our butts off and lifted and pushed weight till our legs were Jello!:hellyea: Here's my workout: wt/reps

Hack squat: 50/12, 70/10, 75/10, 80/10
Leg extensions, one leg at a time: 15/12, 20/12, 20/12, 20/12
Prone Leg curl: 55/15, 55/12, 55/15, 60/10
Bi lateral leg press, one leg at a time: 45/12, 50/12, 55/10, 55/12
seated Calf raises: 45/12, 45/11, 45/10, 45/12

Ab crunch machine..weighted
4 sets of twenty
Ball crunches with both feet on the wall, using balance:
3 sets of 15

Post workout, 2 scoops of protein powder...then steak and salad for dinner! WOOHOO!!! :eat:

whohoooo rock ON g/f! whats the avatar all about? SO CUTE!

JJ_Sungirl · 05-02-2006, 06:10 AM

PJ, hehehe, just catching up on all the amenities this site has to offer. Avatars, photo thread etc...I feel so behind the times. :cam: Its an old pic of me sitting on my yellow ball...lookin' like a bad ass! LOL :evil:

Thanks for coming with me D. I had a blast! You shredded up good and hard! YEAH!:weight_li We'll have to hit it again next Monday and bring the lil' guy!

GameDayDog · 05-02-2006, 04:32 PM

Quote:

Originally Posted by JJ_Sungirl

Bring the lil' guy!

Who.. DF??

Peace..~G

JJ_Sungirl · 05-02-2006, 10:11 PM

LOL@GDG

watch it now! DF is one tough cookie

Today is just a cardio day...made a big pot of low-fat, high quality nutrient chili too. I'll be eating it for the next month...mmmmmmmmmm. Got me sweatin from the heat..extra hot sauce! Yeah!

Tomorrow will be chest and tri...hittin' it hard, thats for sure.

dnyc99 · 05-03-2006, 03:50 AM

Quote:

Originally Posted by JJ_Sungirl

Today is just a cardio day...made a big pot of low-fat, high quality nutrient chili too. I'll be eating it for the next month...mmmmmmmmmm. Got me sweatin from the heat..extra hot sauce! Yeah!

Oh wow...sounds sooooooo yummy!!! I love chili. Last time I made it I was eating it for days. *heartburn* LoL

Enjoy!! :eat:

I'm gonna make another batch one of these days...I never get bored of Chili. Mmmm.

Have a great workout tomorrow!! :dumbells:

~D~

JJ_Sungirl · 05-03-2006, 10:51 PM

Work it till you hurl! :excorcist

That's the message of today...while I working out doing my cable flyes, I squeezed my abs so hard, I felt nauseous, like someone kicked me in the stomach...holy crap!:nutshot:

Here's a rundown of complete WO: chest& tri: wt/reps

Bench press fixed machine:60/10, 60/10, 60/8, 50/8
cable flyes: 30/10, 30/10, 20/8
DB Incline flyes: 15/10, 15/10, 15/10
Ball pushups, ball at thighs: 15, 15, 15
DB bent over tricep kickback: 12/10, 12/10, 10/12
BB flat bench skull crucshers: 30/10, 30/10, 25/10
DB seated tricep extension: 12/10, 12/10, 12/10

PWO: 2 scoops protein powder and a 1/3 cup of fat free, low sugar yogurt. Yummy!

Its a beautiful day in the neighborhood kids, enjoy the lovely weather, where ever you are :fun:

pammiejoe6 · 05-04-2006, 11:45 PM

whohooo JJ way to go woman!

JJ_Sungirl · 05-05-2006, 02:02 AM

well, that was less painful then expected and it will get easier every month, I'm sure....doing the IMPC pics that is... Good job to all of the competitors on their progress this month. :clap:
EVERYONE is making great gains in their health, which is the most important aspect of the competition. Thumbs up to all of you! :nosthumbs

As far as my own workout goes..today is just a cardio day...will be switching up to a more grueling lifting schedule next week. Hittin' it hard this month...time to get serious! MONTH 2 :eek2:

JJ_Sungirl · 05-06-2006, 01:22 AM

Took yesterday off lifting...did my hi/lo class....here's todays lifting: wt/reps

BB front raise: 15/15, 25/10, 25/8, 15/12
DB lateral raise: 12/9, 12/8, 10/10, 10/9
Reverse flyes on cable: 10/12, 12/10, 15/8
Shoulder press machine, narrow grip:50/15, 60/10, 70/8
BB upright row: 35/15, 45/8, 35/12, 45/8

Burn baby burn!!!

Did yoga and cardio too...Yeah ME!

Plans for tomorrow: Legs and abs....after work, if I have the energy NOT! I WILL have the energy :yes: Rewards do not come without hard work and sacrifice.

JJ_Sungirl · 05-07-2006, 04:05 AM

Ackk...today was one of those day where my plans got delayed...and just when you're all psyched up to work out...BLAMMO...it gets delayed and your pump flies out the window.:boink:

So, anyways, here my crappy workout...light legs and abs day...I cut a couple leg exercises too because my hip flexors started to twinge badly.
wt/reps
Hack squats: 60/15, 70/12, 70/10
Leg extension, one leg at a time: 50/12, 55/12, 60/12
Prone leg curl: 60/15, 65/12, 70/10
Ball crunches, high intensity angle: 20, 20, 15
Miscellaneous ab exercises: 15, 15, 10
Meb ball crunches on BOSU: 15/20, 15/20, 15/20

The weather sucked today too...Raspy, did you steal my sunshine again???

Oh well, tomorrow will be better...back and bi...BIG pump to the guns! WOOHOO!!

pammiejoe6 · 05-07-2006, 10:01 PM

hahah well at least you got it done sweety! way to go!

ive been putting mine off for a little while thanks to having too many kids in the house....hopefully SOON i can get to some deadlifts and shtuff! :fingersxd

JJ_Sungirl · 05-07-2006, 10:15 PM

The sunshine is back! !YAY!!! Raspy Fed-X'ed it back to me

Today I will be working out after work, due to late training appmt. I am looking forward to getting a good pump. I'll post again later..

P.S. Keep up those hardcore workouts, Pammie...bench press those kids if ya have to!LOL

05-01-2006, 03:53 AM	#153
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	2nd Half of WO :weight_li: Here's my bicep workout that I just completed: wt/reps DB bicep curls: 20/8, 15/10, 15/10, 12/12 (last set at 90 degrees at the side) BB bicep preacher curls: 30/8, 30/8, 20/14 (wts are plates not including bar, dont know how heavy it is) Consecutive fitband curls, max resistance: 20, 15, 20 Thats all for tonight. Now off to have some protein! Tomorrow is legs and abs with D at the BIG GYM!! WOOHOO :hellyea:

05-02-2006, 05:00 AM	#155
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Legs and Abs at the BIG gym Yeah, baby!!! what a helluva a good workout. D and I sweated our butts off and lifted and pushed weight till our legs were Jello!:hellyea: Here's my workout: wt/reps Hack squat: 50/12, 70/10, 75/10, 80/10 Leg extensions, one leg at a time: 15/12, 20/12, 20/12, 20/12 Prone Leg curl: 55/15, 55/12, 55/15, 60/10 Bi lateral leg press, one leg at a time: 45/12, 50/12, 55/10, 55/12 seated Calf raises: 45/12, 45/11, 45/10, 45/12 Ab crunch machine..weighted 4 sets of twenty Ball crunches with both feet on the wall, using balance: 3 sets of 15 Post workout, 2 scoops of protein powder...then steak and salad for dinner! WOOHOO!!! :eat:

05-02-2006, 05:49 AM	#156
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,025 Recipes: 0 Rep Power: 184	Awesome workout GF!! :winkthumb I can tell I'm going to have some killer DOMs tomorrow. :scared1: I could hardly walk down those stairs w/o holding on to the rail. LoL Really great workout...LOVED the gym!! It Rocks!! Wish it were close to my place. sigh Thanks for the invite JJ...really had a great time shredding my legs. heheh Oh btw...I'm diggin' your new avatar!! Talk to ya soon. ~D~ __________________

05-06-2006, 01:22 AM	#165
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Shoulders day Took yesterday off lifting...did my hi/lo class....here's todays lifting: wt/reps BB front raise: 15/15, 25/10, 25/8, 15/12 DB lateral raise: 12/9, 12/8, 10/10, 10/9 Reverse flyes on cable: 10/12, 12/10, 15/8 Shoulder press machine, narrow grip:50/15, 60/10, 70/8 BB upright row: 35/15, 45/8, 35/12, 45/8 Burn baby burn!!! Did yoga and cardio too...Yeah ME! Plans for tomorrow: Legs and abs....after work, if I have the energy NOT! I WILL have the energy :yes: Rewards do not come without hard work and sacrifice.

04-30-2006, 06:34 AM	#151
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Had a good refeed and carb up...nice to feel full every now and then..hehehe Tomorrow I'm hitting the weight after yoga, then some cardio in the evening. Will post up after workout tomorrow!

04-30-2006, 09:14 PM	#152
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Good day all. I did things as planned, but a tad backwards. I woke up early and hit the gym for stepper..20 minutes on interval. What a great burn and a helluva a sweat, soaked one entire shirt. Then off to teach yoga for an hour, then back to the weightroom at a different location to do lats....ran out of time for biceps..my usual split: back/bi, so I will finish my bi's at home tonight later. Here are the lat stats:wt/reps assisted lat pullup: 115/10, 115/10, 115/9, 115/10 bi lateral cable lat pulldown: 30/10, 30/10,30/9, 30/8 mid row machine: 70/10, 70/8, 65/10, 65/8 Thats all I got in for now. Its sunny again!! Yay! :nosthumbs :yes: :rock:

05-01-2006, 09:43 PM	#154
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	whohooo great job sweety!

05-02-2006, 06:10 AM	#158
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	PJ, hehehe, just catching up on all the amenities this site has to offer. Avatars, photo thread etc...I feel so behind the times. :cam: Its an old pic of me sitting on my yellow ball...lookin' like a bad ass! LOL :evil: Thanks for coming with me D. I had a blast! You shredded up good and hard! YEAH!:weight_li We'll have to hit it again next Monday and bring the lil' guy!

05-02-2006, 10:11 PM	#160
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	LOL@GDG watch it now! DF is one tough cookie Today is just a cardio day...made a big pot of low-fat, high quality nutrient chili too. I'll be eating it for the next month...mmmmmmmmmm. Got me sweatin from the heat..extra hot sauce! Yeah! Tomorrow will be chest and tri...hittin' it hard, thats for sure.

05-03-2006, 10:51 PM	#162
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Work it till you hurl! :excorcist That's the message of today...while I working out doing my cable flyes, I squeezed my abs so hard, I felt nauseous, like someone kicked me in the stomach...holy crap!:nutshot: Here's a rundown of complete WO: chest& tri: wt/reps Bench press fixed machine:60/10, 60/10, 60/8, 50/8 cable flyes: 30/10, 30/10, 20/8 DB Incline flyes: 15/10, 15/10, 15/10 Ball pushups, ball at thighs: 15, 15, 15 DB bent over tricep kickback: 12/10, 12/10, 10/12 BB flat bench skull crucshers: 30/10, 30/10, 25/10 DB seated tricep extension: 12/10, 12/10, 12/10 PWO: 2 scoops protein powder and a 1/3 cup of fat free, low sugar yogurt. Yummy! Its a beautiful day in the neighborhood kids, enjoy the lovely weather, where ever you are :fun:

05-04-2006, 11:45 PM	#163
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	whohooo JJ way to go woman!

05-05-2006, 02:02 AM	#164
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	well, that was less painful then expected and it will get easier every month, I'm sure....doing the IMPC pics that is... Good job to all of the competitors on their progress this month. :clap: EVERYONE is making great gains in their health, which is the most important aspect of the competition. Thumbs up to all of you! :nosthumbs As far as my own workout goes..today is just a cardio day...will be switching up to a more grueling lifting schedule next week. Hittin' it hard this month...time to get serious! MONTH 2 :eek2:

05-07-2006, 04:05 AM	#166
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Ackk...today was one of those day where my plans got delayed...and just when you're all psyched up to work out...BLAMMO...it gets delayed and your pump flies out the window.:boink: So, anyways, here my crappy workout...light legs and abs day...I cut a couple leg exercises too because my hip flexors started to twinge badly. wt/reps Hack squats: 60/15, 70/12, 70/10 Leg extension, one leg at a time: 50/12, 55/12, 60/12 Prone leg curl: 60/15, 65/12, 70/10 Ball crunches, high intensity angle: 20, 20, 15 Miscellaneous ab exercises: 15, 15, 10 Meb ball crunches on BOSU: 15/20, 15/20, 15/20 The weather sucked today too...Raspy, did you steal my sunshine again??? Oh well, tomorrow will be better...back and bi...BIG pump to the guns! WOOHOO!!

05-07-2006, 10:01 PM	#167
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	hahah well at least you got it done sweety! way to go! ive been putting mine off for a little while thanks to having too many kids in the house....hopefully SOON i can get to some deadlifts and shtuff! :fingersxd

05-07-2006, 10:15 PM	#168
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	The sunshine is back! !YAY!!! Raspy Fed-X'ed it back to me Today I will be working out after work, due to late training appmt. I am looking forward to getting a good pump. I'll post again later.. P.S. Keep up those hardcore workouts, Pammie...bench press those kids if ya have to!LOL