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

JJ_Sungirl · 03-28-2006, 03:26 AM

I'm here and ready to journal. If we've never met, feel free to check out my introduction in the intro section.

This year is going to be a big one for me. I am going into the IMPC, yeah baby! and into a local competition that runs on the same time line as the IMPC. Wish me luck!

Currently, I am on a "one body part per day" workout split. I have never done this before in my lifting career and hope to see some spectacular results! I have prepared my periodized diet and exercise regimen for the next 7 months. Let's kick some butt everyone and get the physiques we've dreamed of. Good luck to all competitors.

dnyc99 · 03-28-2006, 03:57 AM

Yay

I wanted to be first to post in your journal. LoL

I'll write more in my next post.

dnyc99 · 03-28-2006, 04:03 AM

Quote:

Originally Posted by JJ_Sungirl

Currently, I am on a "one body part per day" workout split. I have never done this before in my lifting career and hope to see some spectacular results! I have prepared my periodized diet and exercise regimen for the next 7 months. Let's kick some butt everyone and get the physiques we've dreamed of. Good luck to all competitors.

Actually, this method is very interesting. I was even thinking of trying it out myself. I love BGB so much though...but, it would be neat to try about 2 weeks of what you are doing and see what kind of results I have with it.

Best of luck to ya GF..though I know I'll be the one needing all the luck competing along side all you buff girls!!! LoL

Great to have you here JJ...and your very own journal now too. :winkthumb

~D~

JJ_Sungirl · 03-28-2006, 04:15 AM

Warning Hardcore workout ahead!

Lat/Mid/Low back day today: reps/wt. :bow2:

Assisted lat pullup machine: 6/120, 5/120, 6/120, 3/120
Bent over DB row, consecutive: 8/25, 8/25, 6/30, 6/30
Cable lat pulldown: 10/60, 8/75, 6/75, 8/75
Cable mid row: 6/75, 6/75, 6/75
T bar rows: 10/35, 8/40, 6/45, 5/50
Back extension on plank, wt. plate in hand:9/25, 8/20, 8/15, 8/10

Post workout: my secret muahahaha, just kidding, protein shake. You know, I lost my workout log (my lil' blue book), so I don't even know what's on the agenda for tomorrow...I think I'm due for chest...yes tomorrow is pecs...90lb bench, here I come! See ya then!

**DarkFalcon** · 03-28-2006, 04:15 AM

Alright JJ!! Nice to see you start up a log! Good luck with the new split, I'll be checking in to see how it goes!

JJ_Sungirl · 03-28-2006, 04:28 AM

Thanks DF! I look forward to your visits...and you Dnyc99, supportive gal that you are

Thanks for the welcome folks! I hope to be great addition to this place.

dnyc99 · 03-28-2006, 06:54 AM

Quote:

Originally Posted by JJ_Sungirl

Post workout: my secret muahahaha, just kidding, protein shake.

LoL Here I was all ready to take down notes!!

Hey GF, Catch you tomorrow at SG!! :dumbells:

~D~

JJ_Sungirl · 03-29-2006, 02:34 AM

howdy all,

Great workout today since dnyc99 was working with me at the gym! We rocked it. Here's today's WO: pecs...reps/wt

DB Pec flyes on incline bench: 10/15, 8/20, 6/20
Olympic Bench press (with spot): 5/90, 6/90, 5/90
Cable cross over flyes: 10/35, 6/40, 4/40
Push ups on toes: 10, 12, 10
DB flat bench: 6/30, 7/25, 6/25
Pec dec machine: 10/55, 8/60, 7/65

Yay me! I had D cheering me on all the way. Post workout: Atkins advantage bar. yummy...tastes like reese pieces. D we gotta get you some. I'll stash some for ya on thursday and give 'em to ya, okay?
See y'all online in a bit...just posting and running....*whoosh, gone*

dnyc99 · 03-29-2006, 02:52 AM

Quote:

Originally Posted by JJ_Sungirl

howdy all,

Great workout today since dnyc99 was working with me at the gym! We rocked it. Here's today's WO: pecs...reps/wt

DB Pec flyes on incline bench: 10/15, 8/20, 6/20
Olympic Bench press (with spot): 5/90, 6/90, 5/90
Cable cross over flyes: 10/35, 6/40, 4/40
Push ups on toes: 10, 12, 10
DB flat bench: 6/30, 7/25, 6/25
Pec dec machine: 10/55, 8/60, 7/65

Yay me! I had D cheering me on all the way. Post workout: Atkins advantage bar. yummy...tastes like reese pieces. D we gotta get you some. I'll stash some for ya on thursday and give 'em to ya, okay?
See y'all online in a bit...just posting and running....*whoosh, gone*

Awesome Chest workout GF!!!

Thank YOU for helping me out hun. I was totally cheating on those lunges too.

LoL You ate the Atkins bar post workout too, huh? I rode my bike home with one hand on the handle bar and the other on the protein bar. :eat: Yummy Stuff!! :nosthumbs Hey JJ...thanks for stashing some away for me. Don't get caught! :cop: LoL

Great workout JJ!! :dumbells:

Jeff Rage · 03-29-2006, 04:20 AM

Good luck!

GameDayDog · 03-29-2006, 02:45 PM

Hahaha... I would love to just watch you guys workout together... I'm sure it's impressive as hell... I know I'm a lil late but welcome to IronMASS & our crazy lil forum!!!

Peace..~G

vanessa40 · 03-29-2006, 06:56 PM

Hi JJ..
I found you...jeez..i put my journal in the wrong place the first time..

Vanessa

JJ_Sungirl · 03-29-2006, 09:29 PM

hey guys,

Thanks for the support! Hada killer workout today: leggies yay!
reps/wt.

Rack Squats: 10/95, 8/105, 8/115, 5/135
Incline Leg Press: 6/270, 7/250, 6/230, 7/210
Hack Squats: 8/100, 7/110, 7/120
DB stationary lunges, consecutive: 8/25, 7/30, 6/30
Leg Extension: 8/90, 8/90, 8/90
Prone Ham Curl: 8/90, 7/90, 6/90

On the rack squats, I had foam blocks under my heels to raise my heels and make me balance on the balls of my feet. I really kills the hams! Youch!
135 lb squat is a new high number for me, just thought I'd try it...no problem! Now off to have some protein, gotta refuel! Have a great day....

dnyc99 · 03-29-2006, 09:32 PM

Woooooooooo...strong legs their Missy!!

Awesome work JJ!!

My legs are aching from reading over your leg shredding workout. LoL

~D~

pammiejoe6 · 03-29-2006, 09:37 PM

great job on the workout woman!

**Fitnfirm** · 03-30-2006, 02:46 AM

Dang, I couldnt find this log!!!! Hey girl, you better get ready to rumble!!!!!!! WhooooooooHOOOOOOOOO, its a girls contest this year !!!!!!!! Pics, More pics,,,,,,,lots of pics

:cam: :crazy1: :zoom: :nosthumbs

JJ_Sungirl · 03-30-2006, 03:21 AM

FnF, Pics are coming...I'm going to have to rush to get them up. I have a busy schedule this week. Dnyc99 and I are going to a bodybuilding show this weekend. Its going to be great inspiration for both of us!!! I can't wait.

I've also been clean bulking for the month of march..lots of carb, some red meat and some healthy fats, so I'm a tad soft around the middle and upper thighs, but the arms have grown and legs are getting better. I tend to be quad dominant...gotta work for balance.

Gameday, thanks for the warm welcome. Me and D were getting the looks in the gym from guys who were liftin' the same or less than us ! WooHOO! :hellyea:

I have DOMS from my bench...first time in a long time on the Oly thanx to dnyc99! World's BEST spotter!

dnyc99 · 03-30-2006, 03:27 AM

Quote:

Originally Posted by JJ_Sungirl

FnF, Pics are coming...I'm going to have to rush to get them up. I have a busy schedule this week. Dnyc99 and I are going to a bodybuilding show this weekend. Its going to be great inspiration for both of us!!! I can't wait.

I've also been clean bulking for the month of march..lots of carb, some red meat and some healthy fats, so I'm a tad soft around the middle and upper thighs, but the arms have grown and legs are getting better. I tend to be quad dominant...gotta work for balance.

Gameday, thanks for the warm welcome. Me and D were getting the looks in the gym from guys who were liftin' the same or less than us ! WooHOO! :hellyea:

I have DOMS from my bench...first time in a long time on the Oly thanx to dnyc99! World's BEST spotter!

LOL!!

I can't wait to go to that show...going to be a blast!

This girl has some guns on her...IMPRESSIVE!! I can tell her legs are just as big and strong. :yes: I'm going to look puny beside her when we're done cutting. LoL

Hey JJ...we are even

...thanks to those lunges you showed me how to do properly...I've got some pretty nice DOM's today. YewOuch!

Hope to join you next week for another grueling workout!! :dumbells:

03-28-2006, 03:26 AM	#1
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	JJ's Go Big or Go Home, Heavy Lifting Competition Prep Journal I'm here and ready to journal. If we've never met, feel free to check out my introduction in the intro section. This year is going to be a big one for me. I am going into the IMPC, yeah baby! and into a local competition that runs on the same time line as the IMPC. Wish me luck! Currently, I am on a "one body part per day" workout split. I have never done this before in my lifting career and hope to see some spectacular results! I have prepared my periodized diet and exercise regimen for the next 7 months. Let's kick some butt everyone and get the physiques we've dreamed of. Good luck to all competitors.

03-28-2006, 04:15 AM	#4
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	1st workout post Warning Hardcore workout ahead! Lat/Mid/Low back day today: reps/wt. :bow2: Assisted lat pullup machine: 6/120, 5/120, 6/120, 3/120 Bent over DB row, consecutive: 8/25, 8/25, 6/30, 6/30 Cable lat pulldown: 10/60, 8/75, 6/75, 8/75 Cable mid row: 6/75, 6/75, 6/75 T bar rows: 10/35, 8/40, 6/45, 5/50 Back extension on plank, wt. plate in hand:9/25, 8/20, 8/15, 8/10 Post workout: my secret muahahaha, just kidding, protein shake. You know, I lost my workout log (my lil' blue book), so I don't even know what's on the agenda for tomorrow...I think I'm due for chest...yes tomorrow is pecs...90lb bench, here I come! See ya then!

03-29-2006, 02:45 PM	#11
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Hahaha... I would love to just watch you guys workout together... I'm sure it's impressive as hell... I know I'm a lil late but welcome to IronMASS & our crazy lil forum!!! 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#

03-28-2006, 03:57 AM	#2
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,018 Recipes: 0 Rep Power: 179	Yay I wanted to be first to post in your journal. LoL I'll write more in my next post.

03-28-2006, 04:15 AM	#5
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Alright JJ!! Nice to see you start up a log! Good luck with the new split, I'll be checking in to see how it goes!

03-28-2006, 04:28 AM	#6
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Thanks DF! I look forward to your visits...and you Dnyc99, supportive gal that you are Thanks for the welcome folks! I hope to be great addition to this place.

03-29-2006, 02:34 AM	#8
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	howdy all, Great workout today since dnyc99 was working with me at the gym! We rocked it. Here's today's WO: pecs...reps/wt DB Pec flyes on incline bench: 10/15, 8/20, 6/20 Olympic Bench press (with spot): 5/90, 6/90, 5/90 Cable cross over flyes: 10/35, 6/40, 4/40 Push ups on toes: 10, 12, 10 DB flat bench: 6/30, 7/25, 6/25 Pec dec machine: 10/55, 8/60, 7/65 Yay me! I had D cheering me on all the way. Post workout: Atkins advantage bar. yummy...tastes like reese pieces. D we gotta get you some. I'll stash some for ya on thursday and give 'em to ya, okay? See y'all online in a bit...just posting and running....whoosh, gone

03-29-2006, 04:20 AM	#10
Jeff Rage Amateur Join Date: Aug 2005 Location: Baltimore, MD Posts: 84 Recipes: 0 Rep Power: 4	Good luck!

03-29-2006, 06:56 PM	#12
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	Hi JJ.. I found you...jeez..i put my journal in the wrong place the first time.. Vanessa

03-29-2006, 09:29 PM	#13
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	hey guys, Thanks for the support! Hada killer workout today: leggies yay! reps/wt. Rack Squats: 10/95, 8/105, 8/115, 5/135 Incline Leg Press: 6/270, 7/250, 6/230, 7/210 Hack Squats: 8/100, 7/110, 7/120 DB stationary lunges, consecutive: 8/25, 7/30, 6/30 Leg Extension: 8/90, 8/90, 8/90 Prone Ham Curl: 8/90, 7/90, 6/90 On the rack squats, I had foam blocks under my heels to raise my heels and make me balance on the balls of my feet. I really kills the hams! Youch! 135 lb squat is a new high number for me, just thought I'd try it...no problem! Now off to have some protein, gotta refuel! Have a great day....

03-29-2006, 09:32 PM	#14
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,018 Recipes: 0 Rep Power: 179	Woooooooooo...strong legs their Missy!! Awesome work JJ!! My legs are aching from reading over your leg shredding workout. LoL ~D~

03-29-2006, 09:37 PM	#15
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 84	great job on the workout woman!

03-30-2006, 02:46 AM	#16
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,819 Recipes: 0 Rep Power: 45	Dang, I couldnt find this log!!!! Hey girl, you better get ready to rumble!!!!!!! WhooooooooHOOOOOOOOO, its a girls contest this year !!!!!!!! Pics, More pics,,,,,,,lots of pics :cam: :crazy1: :zoom: :nosthumbs

03-30-2006, 03:21 AM	#17
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	FnF, Pics are coming...I'm going to have to rush to get them up. I have a busy schedule this week. Dnyc99 and I are going to a bodybuilding show this weekend. Its going to be great inspiration for both of us!!! I can't wait. I've also been clean bulking for the month of march..lots of carb, some red meat and some healthy fats, so I'm a tad soft around the middle and upper thighs, but the arms have grown and legs are getting better. I tend to be quad dominant...gotta work for balance. Gameday, thanks for the warm welcome. Me and D were getting the looks in the gym from guys who were liftin' the same or less than us ! WooHOO! :hellyea: I have DOMS from my bench...first time in a long time on the Oly thanx to dnyc99! World's BEST spotter!