pammiejoe6

ok...um lets see....the chicken breast i punched into fitday like regular...broiled chicken breast... skinless boneless....no skin eaten

and the super lean ground beef i got off its label...

im kinda freaked by all this as i have been being ULTRA careful with my custom foods! yikes!

pammiejoe6

Horizontal Push/Pull :
Back / Chest / calves / and abs

Rack Pulls: 5x4@200lbs, 1x4@184lbs
BB Rows: 3x8@89lbs
DB Rows: 3x8@40lbs
Incline DB bench press: 3x8@30lbs
Pushups: 3x8@BW
Incline DB flyes: 3x8@15lbs
Standing Calf Raises: 2x5@124lbs, 3x5@104lbs
Weighted Crunches: 5x5@20lbs

WOW what a killer freakin workout! i am high as a KITE! whohoooooo!:nosthumbs

i started with back exercises.... rack pulls are one of my favorite heavy back exercises so i started with them today....i loaded up the barbell with 200lbs and went for it...got in 5 great sets of 4 before i had to lower the weight to 184lbs! Man i tell you what...my back is STILL burning....it feels majorly kick ass!!! I do have one question for any of you who might be reading this...when i do my rack pulls i bend my knees just a tad ...is this ok? i didnt think locking the knees was smart, so i have always assumed that there is a slight bend to the knees on the down....how do any of you do them? TIA!
ok..moving on...lol....
after those ULTRA KILLER Rack Pulls i moved on to another favorite the barbell bent over rows ...i put 89lbs on the bar today...a tad lighter than usual because i am into week 2 of BGB so my working sets are now 3x8 instead of 5x5...i have to lighten up the weights a little to incorporate the higher reps...anyhoooo....now that i think about it, i dont think i ever incorporated the switching things up every week into my routine...the change will most likely be very welcomed by my body!! even if i have to force it! hahahahha
gawd im a ramble bucket today....back to the routine....lol
after the bb rows i did DB rows ....i used the 40lb db for all 3 sets of 8 and HOLY GAWD....these were really challenging! i can definitely tell that my right arm is stronger than my left...not too sure how to even that out though....lol....but anyway...by the last rep of EACH set i was in a total burn and had to push myself so hard that my stomach had butterflys when i was finished with each set! ROCK FARKIN ON BABY!!!
By now i was totally pumped....the tunes ( Puddle of Mudd and Linkin Park today) were blasting and i was in a total zone! i can honestly say i havent felt this good in MONTHS...its very very encouraging!!!
Incline DB Bench Press was next...i purposely used the 30lb db instead of the 35lber even though i know i prolly could complete all 3x8 with the 35lbs. however, with the shoulder issues i have been having lately i feel a duty to take it easy on any and all exercises that i feel a twinge in my shoulder doing yanno? so anywayyyy...i used the 30lb db for all 3 sets of 8 and lemme tell you...i loved it! this was actually my favorite exercise today! My form was absolutely spot on...i was controlled and yet challenged and i got that exhilerating buzz after the last set like i was on top of the world and noone was gonna knock me off! IM HOOKED! hi. my name is pammie....and im a liftoholic....hahahahahahaaaa
Pushups followed.... i tried at first to put my legs up on the new huge ball i got for myself and do them but there was no way in hell...hahahaha....so i got back down on the floor and did my usual pushups on my knees...leaning WAY IN....and i got a most fab burn! i seriously almost couldnt get through that very last rep of the last set, but i screamed through it and was very pleased with my efforts!
Incline db flyes was the last of the chest stuff....i again used a purposely lighter weight on these to protect my shoulder and i am glad i did...after the 3 sets of 8 it was aching like crazy.....should my shoulder ache after incline db flyes ? anyone??
OK...next i loaded up the good ole barbell for my standing calf raises ....i started with 124lbs for the first 2 sets of 5...but i had to be fair to myself and admit i wasnt coming up high enough or being able to hold long enough at the top with that weight... so i lowered to 104lbs for the last 3 sets and did much much better!! can anyone say CALF CRAMP!!
VERY LAST on the list today were the Weighted crunches on the new huge ball thingy i got! i put a 20lb weight behind my head and did all 5 sets of 5 with it. i kept thinking to myself...you should do a few more reps...cuz it felt like i was always just on the verge of a burn...lol...but i didnt....next time i will make a point to experiment.
BTW....arent abs just like any other muscle in the body? shouldnt they be worked with the same set/rep scheme you use for all your other muscle groups?? opinions appreciated!!!

TOTALLY KICK ASS WORKOUT!!!!!

pammiejoe6

menu for today:

meal one:
6 oz. boneless skinless chicken breast + 1 c. broccoli + 1/4 c. cheddar cheese + 16 oz coffee + 6 sweet thing

meal two:
POST WO double protein shake

meal three:
4.5 oz chunk light tuna + 1 Tbs Helmann's mayo + 1 slice 100% whole wheat bread + 2 oz sugarfree bread n butter pickles

meal four:
1 small banana + 1 Tbs peanut butter

meal five:
5 oz super lean ground beef + 1 c. water chestnuts + 1 can green beans + 1 Tbs ketchup

Macros for today:
Total: 1723
Fat: 46 412 24%
Sat: 15 131 8%
Poly: 2 17 1%
Mono: 2 19 1%
Carbs: 158 542 32%
Fiber: 22 0 0%
Protein: 184 736 44%
Alcohol: 0 0 0%


Thoughts:
I feel great at how today went!

I usually dont have fruit AFTER a lifting workout...but today I couldnt deny my banana craving! I ate a small banana with 1 Tbs peanut butter and I felt like I was cheating! YUMMY!!

have a great night everyone! im off to bed early i think! my arms and back and chest are SO SORE already I feel like a limp noodle...hehehheee.....so so kewl!

pammiejoe6

i have a small adjustment to my macros from last night...lol....i got back up because i was having a MAJORLY INTENSE sweet craving....decided to make myself a double protein shake and this did the trick....so heres how it all looks after the shake...

Total: 1943
Fat: 51 457 24%
Sat: 17 149 8%
Poly: 2 17 1%
Mono: 2 19 1%
Carbs: 168 578 30%
Fiber: 23 0 0%
Protein: 224 896 46%
Alcohol: 0 0 0%

pammiejoe6

ok...off to work i go!! have a fab day all! ill be back later!


gawd i am sooooooooo sore!

Lift

Looks great ! Im always shocked at your back workouts they really kick ass

__________________
MrLiftALot@hotmail.com

"King Kong Ain't Got Sh*t On Me..."

pammiejoe6

Thanks lift! My back and arms are totally TRASHED today! i sooooooooo wish i had a hot tub!! hahahaa....soaking in a regular tub just isnt doing the trick!

but dont get me wrong....i LOVE being sore!

pammiejoe6

awww hell i lost it tonight....

got a call from an old friend so met her at the bar she works at....ended up having a few vodka/diet cokes....lol.....

after that i was on the way to the liquor store dammit....but i only got a PINT.....drank that....and the snacking began...hahhahaa....needless to say....we will consider tonight my free day....i mean HELL...it HAS been 7 days EXACTLY since i have been on track...so theres no reason to stress on this...and its already done anyway...hahahahhaa

ok...off i go with my buzzed self..hehehhe

pammiejoe6

Quad dominant with biceps :

ATF Squats : 3x8@104lbs
lunges : 3x8@BW
leg curls : 3x12@40lbs <-- hammie accessory
BB curls : 3x8@44lbs
incline db curls : 3x8@15lbs
drag curls : 3x8@24lbs

i started with the atf squats ....lightened up the weights to accomodate the higher reps and got to it! these felt really awesome! on the second set i had to pause on the 6th rep....but then i hammered out the last 2 no prollem...it was about a 15 second pause.....on the last set i did the same....UGH! what a burn!!!
after that i went into the lunges ...holy gawd these about killed me tonight! hahah 8 reps is way harder than 5!! ouch!
for the hammie accessory i did leg curls ....these were also EXTREMELY challenging to me tonight....my gawd! hahahahaa
biceps were next....i started with the bb bicep curls ...these felt AWESOME at 44lbs tonight...i enojyed them very much!
incline db curls were next....i havent done these in a long time so i only used 15lb dbs....and im glad i did! haha these were challenging at 3 sets of 8! great burn!
drag curls were last...i only used 24lbs on these but i got a fantastic burn and ended the workout feeling fantastic!

YAY!

pammiejoe6

meal one:
10 oz lean beef steak + 1 can green beans

meal two:
can of tuna + 1 Tbs Helmann's mayo + 1/2 c. pineapple chunks

meal three:
1 oz almonds + 2 c. skim milk

meal four:
chicken leg + 1/2 c. mashed potatoes + 2 Tbs gravy

meal five:
POST WO double protein shake

macros for today:
Total: 1792
Fat: 64 579 33%
Sat: 20 176 10%
Poly: 3 29 2%
Mono: 16 141 8%
Carbs: 87 311 18%
Fiber: 9 0 0%
Protein: 216 863 49%
Alcohol: 0 0 0%


thoughts:
today was a challenege...i was tempted many times to eat badly but i didnt...and i made time for my workout tonight even late at night...very kewl!

not enough veggies at ALL today...i will try harder tomorrow!

Jeff Rage

Hi PJ!

pammiejoe6

HI JEFFY!! great to see you here!!!!

pammiejoe6

sorry i didnt post my menu yesterday....hubby kidnapped me and locked me in the bedroom all night....hehehehee......i didnt have time to get on the computer and im just too lazy to try and do it right now...haha!

i didnt get in a lifting workout but i promise i got in a LOT of cardio....:fingersxd

tomorrow hubby is off work too...so we are gonna go on a date while the kids are in school! Yay!! FUN STUFF!!

ok...off i go to bed!

pammiejoe6

what a fun few days i have had!hehehhe

today was date day....yay!....hehehehe....we woke up early and took the kiddos to school....by 10:30am we were out the door and on the way to the pool hall!! we played 3 games of pool...i won the first....LOST the second ( only cuz i scratched on the 8 ball on the last shot dammit...LOL)....and lost the last game cuz i just lost interest....LMAO

after that we left the pool hall and went for lunch....i had shrimp scampi and veggies for lunch...YUM...

just picked the kids up from school....hubby is zonked out in bed after his big lunch...hahahhaa...and i am contemplating going to lay down with him!

what the hell! might as well!

DarkFalcon

:boink1: Sounds like a whole lotta dat going on.

pammiejoe6