PammieJoe's - Women Can Lift Heavy Too! - Journal! - Page 34

dnyc99 · 12-16-2005, 05:05 AM

Quote:

Originally Posted by pammiejoe6

i feel pretty damn good today! im almost afraid to voice that outloud for fear of jinxing myself....hahaaaa....but i feel almost NORMAL today! yay!

:fingersxd LoL

Pammies back!!

Good to hear you are feeling better hun..lets keep it that way?

Enjoy your soak in the tub.

Nite Nite hun,

~D~

pammiejoe6 · 12-16-2005, 01:28 PM

morning ya'll! so what was with the forum yesterday? i couldnt get on at all! dammit i hate that! hahaha

heres apic i took yesterday....excuse the damn zit on my face...hahaha

pammiejoe6 · 12-16-2005, 02:37 PM

holy gawd i need to resize that...lmao

pammiejoe6 · 12-16-2005, 10:04 PM

wellllll its been a good day pretty much! i havent felt like crap ALL day! YAY!

i did at one point have a little sharp pain when i inhaled deeply... :mask: ....hahahaa....but it went away once i ignored it...LMAO....i will DEFINITELY workout tonight! yay!!

ill be back after the workout!

Dex · 12-17-2005, 03:13 PM

Glad you are feeling better!
You did not come back after the workout?....I hope that you were too busy, not
feeling bad.

pammiejoe6 · 12-17-2005, 07:59 PM

haha well dex i have to admit i totally lazed out last night and did not do a lifting workout like i had planned....

i DID however walk 2 miles at a decent pace...so i feel good about getting in SOMETHING....hopefully today i will get in some lifting....

i spent most of the morning cleaning house today...holy gawd it was totally trashed around here...i swear everytime i clean i am amazed that my kids are such slobs...hahah......dunno WHERE they egt that! :mask:

well at any rate the entire house is clean and i am washing blankets and stuff now....yay me!!

also getting ready to take a break and watch football! good games going on today!! whohooooo!

see you all soon!

pammiejoe6 · 12-17-2005, 10:22 PM

whohooo baby i FINALLY got in my lifting!! i feel FANTASTIC!! GAWD have i been missing this feeling!!

Horizontal Push/Pull
Back and chest and calves

Rack pulls:
2 warmup sets of 3 @ 100lbs
4x8@154lbs

BB rows :
4x8@84lbs (alternating pronated/suppinated)

Incline bb bench press :
1x8@80lbs
3x8@64lbs

Incline db bench press :
4x8@25lbs

Incline db flyes :
4x8@15lbs

Standing one-legged calf raises :
4x8@BW

i started with rack pulls today...I purposely decided to go very light on this entire workout being it is the FIRST LIFTING WOKOUT SINCE BEING SICK

....i did 2 warmup sets of 3 with 100lbs on the rack pulls just to make sure everything felt ok....and they did....so i went ahead and loaded up 154lbs and did all 4 sets of 8 with that weight. it felt really really great...and honestly was quite challenging! i think i will stick with the lighter weights for a few weeks and see how i progress...
BB rows followed the rack pulls ...i used 84lbs today on these...again a LOT lighter than normal, but i dont want to start too heavy and injure myself any more than i am already injured!!

I alternated between pronated grip and suppinated on the 4 sets of bb rows ...
after those 2 back exercises i decided to move into chest exercises. i usually do 3 different exercises for whatever body part i am working, but today i am taking it easy .
first on the chest stuff was incline bb bench press . i started with only 80lbs on the barbell, but i knew the minute i lifted it up off the incline that my right shoulder wasnt happy with that weight. i continued through the set of 8, but lowered the weight down to 64lbs for the last 3 sets. this right shoulder definitely has something irritated in it...its aching like crazy and every singe time i lifted that barbell off the bench on the incline it hurt like a sonofa for a second....i will continue to use light weight on the shoulder stuff and will most likely also start back with that RC prehab stuff once a week.
after the incline bb bench press i moved to incline db bench press ...considering the pain in the right shoulder i lowered the weight substancially to 25lbs each db. i didnt have any trouble with that weight at all and only a slight ache in the shoulder afterward.
incline db flyes were next...i only used 15lbs each db for these...used nice slow movements and really felt it...although the middle upper back area started to ache after these today...
last on the list were the standing one-legged calf raises ...nothing spectacular about these...hahaha...but i did them and that was the workout! yippee me! i got in the workout!!!

heheeee...

hope all is well with you all! i will be back later!

crutch60 · 12-18-2005, 08:01 AM

congrads pammie keep growing young lady
diehard

**NewSpawn** · 12-18-2005, 04:52 PM

go pammie go. glad you are back to your workouts and that you are feeling better.

**A.FreeRadical** · 12-18-2005, 05:54 PM

Way to go with your workout.

Now about your diet ...

*

pammiejoe6 · 12-18-2005, 09:21 PM

Quote:

Originally Posted by crutch60

congrads pammie keep growing young lady
diehard

Thanks! welcome to IM!

pammiejoe6 · 12-18-2005, 09:22 PM

Quote:

Originally Posted by NewSpawn

go pammie go. glad you are back to your workouts and that you are feeling better.

aww thanks dahlin! great to see ya!! :bigthumbu

pammiejoe6 · 12-18-2005, 09:23 PM

Quote:

Originally Posted by A.FreeRadical

Way to go with your workout.

Now about your diet ...

*

hahah i know i know...im getting back to it...im considering trying something a little different than i have been doing...ill letcha know as soon as i start! im kinda giving myself a little leeway until after christmas....

:mask:

pammiejoe6 · 12-18-2005, 09:47 PM

Quad dominant w/ biceps :
(60 sec rest interval between each set)
ATF squats :
2 warmup sets of 3 @ 84lbs (cleaned and pressed)
4x8@104lbs

Lunges :
6x5@BW

Leg curls (Hammie accessory ) :
3x12@40lbs

BB curls :
4x8@44lbs

reverse curls :
4x8@34lbs

db curls :
4x8@15lbs

20 minutes steady state cardio immediately AFTER the workout

OK...I started with ATF squats today...decided to do 2 warmup sets with 84lbs and then added a few more lbs for the 4 sets of 8. I realize I can squat a lot more than that, but it felt fantastic today using a lighter weight....I was able to really concentrate on my form and burst UP from the floor...I really felt extremely great after doing these today! yay!
Lunges were next...I decided to do regular lunges instead of walking lunges today....I also just used my body weight but what a workout I got!! My glutes and quads were burning like crazy by the 3rd set....by the 6th set of 5 I was totally pumped!! gawd I LOVE THAT!

Hammie accessory was next....I did leg curls ...Lemme tell ya....I REALLY REALLY woke up on these babies today! It's kinda like my legs have been ACHING to workout and they were totally LOVING it!! OMG it feels so great to be back to it!!
BB curls followed...everything went well on these...I used a little lighter weight than usual and it felt fantastic!
Reverse curls were next...I lightened the weight up a little more for these and really feel like I got a great pump in my biceps on this exercise! very kewl!
Last were the DB curls ...again, lighter weights but a great burn and pump...

Immediately after the workout I got outside and did 20 min steady state cardio!

I am totally stoked to be feeling like myself again!

Lift · 12-19-2005, 01:54 PM

Woah! Awesome workout pammie and cool colours

hibiscus09 · 12-19-2005, 05:46 PM

Very nice workout, pammie!

I'm glad you're feeling like yourself again. :zoom:

12-18-2005, 05:54 PM	#1000
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Way to go with your workout. Now about your diet ... * __________________ "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

12-19-2005, 01:54 PM	#1005
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 12	Woah! Awesome workout pammie and cool colours __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

12-16-2005, 10:04 PM	#994
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,178 Recipes: 0 Rep Power: 85	wellllll its been a good day pretty much! i havent felt like crap ALL day! YAY! i did at one point have a little sharp pain when i inhaled deeply... :mask: ....hahahaa....but it went away once i ignored it...LMAO....i will DEFINITELY workout tonight! yay!! ill be back after the workout!

12-17-2005, 03:13 PM	#995
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 8	Glad you are feeling better! You did not come back after the workout?....I hope that you were too busy, not feeling bad.

12-17-2005, 07:59 PM	#996
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,178 Recipes: 0 Rep Power: 85	haha well dex i have to admit i totally lazed out last night and did not do a lifting workout like i had planned.... i DID however walk 2 miles at a decent pace...so i feel good about getting in SOMETHING....hopefully today i will get in some lifting.... i spent most of the morning cleaning house today...holy gawd it was totally trashed around here...i swear everytime i clean i am amazed that my kids are such slobs...hahah......dunno WHERE they egt that! :mask: well at any rate the entire house is clean and i am washing blankets and stuff now....yay me!! also getting ready to take a break and watch football! good games going on today!! whohooooo! see you all soon!

12-17-2005, 10:22 PM	#997
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,178 Recipes: 0 Rep Power: 85	whohooo baby i FINALLY got in my lifting!! i feel FANTASTIC!! GAWD have i been missing this feeling!! Horizontal Push/Pull Back and chest and calves Rack pulls: 2 warmup sets of 3 @ 100lbs 4x8@154lbs BB rows : 4x8@84lbs (alternating pronated/suppinated) Incline bb bench press : 1x8@80lbs 3x8@64lbs Incline db bench press : 4x8@25lbs Incline db flyes : 4x8@15lbs Standing one-legged calf raises : 4x8@BW i started with rack pulls today...I purposely decided to go very light on this entire workout being it is the FIRST LIFTING WOKOUT SINCE BEING SICK ....i did 2 warmup sets of 3 with 100lbs on the rack pulls just to make sure everything felt ok....and they did....so i went ahead and loaded up 154lbs and did all 4 sets of 8 with that weight. it felt really really great...and honestly was quite challenging! i think i will stick with the lighter weights for a few weeks and see how i progress... BB rows followed the rack pulls ...i used 84lbs today on these...again a LOT lighter than normal, but i dont want to start too heavy and injure myself any more than i am already injured!! I alternated between pronated grip and suppinated on the 4 sets of bb rows ... after those 2 back exercises i decided to move into chest exercises. i usually do 3 different exercises for whatever body part i am working, but today i am taking it easy . first on the chest stuff was incline bb bench press . i started with only 80lbs on the barbell, but i knew the minute i lifted it up off the incline that my right shoulder wasnt happy with that weight. i continued through the set of 8, but lowered the weight down to 64lbs for the last 3 sets. this right shoulder definitely has something irritated in it...its aching like crazy and every singe time i lifted that barbell off the bench on the incline it hurt like a sonofa for a second....i will continue to use light weight on the shoulder stuff and will most likely also start back with that RC prehab stuff once a week. after the incline bb bench press i moved to incline db bench press ...considering the pain in the right shoulder i lowered the weight substancially to 25lbs each db. i didnt have any trouble with that weight at all and only a slight ache in the shoulder afterward. incline db flyes were next...i only used 15lbs each db for these...used nice slow movements and really felt it...although the middle upper back area started to ache after these today... last on the list were the standing one-legged calf raises ...nothing spectacular about these...hahaha...but i did them and that was the workout! yippee me! i got in the workout!!! heheeee... hope all is well with you all! i will be back later!

12-18-2005, 08:01 AM	#998
crutch60 New Member Join Date: Dec 2005 Posts: 1 Recipes: 0 Rep Power: 0	congrads pammie keep growing young lady diehard

12-18-2005, 04:52 PM	#999
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	go pammie go. glad you are back to your workouts and that you are feeling better.

12-18-2005, 09:47 PM	#1004
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,178 Recipes: 0 Rep Power: 85	Quad dominant w/ biceps : (60 sec rest interval between each set) ATF squats : 2 warmup sets of 3 @ 84lbs (cleaned and pressed) 4x8@104lbs Lunges : 6x5@BW Leg curls (Hammie accessory ) : 3x12@40lbs BB curls : 4x8@44lbs reverse curls : 4x8@34lbs db curls : 4x8@15lbs *20 minutes steady state cardio immediately AFTER the workout* OK...I started with ATF squats today...decided to do 2 warmup sets with 84lbs and then added a few more lbs for the 4 sets of 8. I realize I can squat a lot more than that, but it felt fantastic today using a lighter weight....I was able to really concentrate on my form and burst UP from the floor...I really felt extremely great after doing these today! yay! Lunges were next...I decided to do regular lunges instead of walking lunges today....I also just used my body weight but what a workout I got!! My glutes and quads were burning like crazy by the 3rd set....by the 6th set of 5 I was totally pumped!! gawd I LOVE THAT! Hammie accessory was next....I did leg curls ...Lemme tell ya....I REALLY REALLY woke up on these babies today! It's kinda like my legs have been ACHING to workout and they were totally LOVING it!! OMG it feels so great to be back to it!! BB curls followed...everything went well on these...I used a little lighter weight than usual and it felt fantastic! Reverse curls were next...I lightened the weight up a little more for these and really feel like I got a great pump in my biceps on this exercise! very kewl! Last were the DB curls ...again, lighter weights but a great burn and pump... Immediately after the workout I got outside and did 20 min steady state cardio! I am totally stoked to be feeling like myself again!

12-19-2005, 05:46 PM	#1006
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Very nice workout, pammie! I'm glad you're feeling like yourself again. :zoom:

12-20-2005, 02:38 AM	#1007
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24