PammieJoe's - Women Can Lift Heavy Too! - Journal! - Page 41

1stindoor · 02-25-2006, 04:35 PM

Hey Pammie, just finished playing catch up on your thread. Keep up the good work!

pammiejoe6 · 02-25-2006, 07:10 PM

Quote:

Originally Posted by Dex

Nice workout PJ.

Very smart of you to do the rotator work.

Thanks dexy! yah i agree about the RC stuff...i can tell its been helping me out bigtime....and it will really help to increase my strength....i know i had a minor tear or strain a few months ago cuz it hurt like HELL and now, after doing these RC prehab exercises i feel 100 times better!

always GREAT to see ya dex!

pammiejoe6 · 02-25-2006, 07:10 PM

Quote:

Originally Posted by 1stindoor

Hey Pammie, just finished playing catch up on your thread. Keep up the good work!

well hiya FIRST! great to see ya dude! Thanks for the props!!

pammiejoe6 · 02-25-2006, 07:18 PM

morning everyone!

last night was totally killer...i had a nice converation w/ the hubster and we both feel a lot better about everything...so kewl...im totally looking forward to next weekend...it's our 14th wedding anniversary sunday and we're leaving the kiddos at my mother's and escaping to a hotel w/ jacuzzi for the evening! SO EXCITING! That will obviously be my cheat day so i am being exceptionally good until then.....NO ALCOHOL until then either! i am doing GREAT as far as that goes! yay me!! hehehhee

sucks being weak and loving to catch a buzz! hahahahhaha

course it also sucks being FAT...so i think its a fair trade....ill limit the alcohol from now on...

i have the MOST KILLER DOMS in my front quads today....holy gawd...this morning i basically had to lean back until i fell onto the potty...hahahha....cant bend...hurts badly! heheheheheehe

well anyhoooo have a most fab day peeps! today i am RESTING! yay!

DarkFalcon · 02-25-2006, 07:54 PM

Quote:

Originally Posted by pammiejoe6

i have the MOST KILLER DOMS in my front quads today....holy gawd...this morning i basically had to lean back until i fell onto the potty...hahahha....cant bend...hurts badly! heheheheheehe

:lmao2: Too funny, I've had to do the same before. I haven't worked legs in a month and today is the day!!

I'll be feeling the same tomorrow and the next and probabley the one after that too..lol.

pammiejoe6 · 02-25-2006, 08:17 PM

Quote:

Originally Posted by DarkFalcon

:lmao2: Too funny, I've had to do the same before. I haven't worked legs in a month and today is the day!!

I'll be feeling the same tomorrow and the next and probabley the one after that too..lol.

hahah YUP....i have found that with my body the second day after the workout is the WORST....doms are ULTRA KILLER then.....gotta love it!

this morning i scared the crap outta my youngest son (7)....i was trying to sit down on the couch and i shrieked out in pain....he musta jumped 6 feet! hahahahaa.....when he finally composed himself he said " whaydja do that? you scared me!" hahahahaaa.....in between fits of severe laughter i said " i didnt mean to...." bwhahahahahaha.....hilarious hilarious hilarious :boink:

pammiejoe6 · 02-26-2006, 01:06 AM

ok...heres my macros for today...i made chili for dinner...yum...and since it was rest day i am pleased with the cals! the carbs are a tad high but its ok...i had a milk craving this morning and gulped down 3 c of skim milk before i could bat an eye...hahah....that alone was 36 carbs...no biggie....i think today was a success! NO ALCOHOL...NO SUGAR!! Yay!

Total: 1543
Fat: 56 504 33%
Sat: 17 156 10%
Poly: 12 110 7%
Mono: 16 148 10%
Carbs: 96 357 23%
Fiber: 7 0 0%
Protein: 167 667 44%
Alcohol: 0 0 0%

pammiejoe6 · 02-26-2006, 05:24 PM

morning!

lazy lazy day around here....i think it will be one all day! Yay! hahaha

of course i WILL workout this afternoon...hammies and triceps!

all is well!

pammiejoe6 · 02-27-2006, 02:26 PM

well hell...

i actually have been sitting here wishing i had the guts to LIE and say i did my workout yesterday....hahahah....but i DONT....and i did NOT workout.

BUT...i plan to do it today! yay!

hahah....we were all relaxing and just hanging out together yesterday....we decided to go out and sit by the campfire in the backyard....it was so fun we all just stayed outside most of the afternoon!

i drank 3 drinks yesterday too....i wasnt gonna....but i did it anyway....no use lying about it...but i did really good stopping at 3...normally i do not have a stop button so i felt like in some way i still did good even though i was planning on waiting until next week to have a few drinks....no biggie though...im not gonna sweat it and get all down on myself...i didnt go crazy eating wise after i drank...i stuck to my plan and ate lean ham and salad for dinner!

all is well! i feel good today (and a tad guilty....) .....as long as i kick it HARD today on the workout and stay focused on my eating i will feel a lot less guilty by tonight!!

i have to figure out a way to have my few drinks a week so i dont feel deprived...LOL....if i end up feeling deprived i will go off my rocker and overdo it bigtime....so i think a planned cheat every sunday sounds good....i dunno....ill have to see how it goes...i do know i am at least going in the right direction....

pammiejoe6 · 02-27-2006, 08:47 PM

Hip/Hamstring dominant w/ triceps:
60 sec rest intervals

Deadlifts: 3x4@220lbs, 3x4@204lbs
Leg curls: 4x5@45lbs, 1x5@ 42.5lbs
ATF squats: 3x10@84lbs <---quad accessory
Close grip bench press: 5x5@94lbs
DB triceps extentions: 5x5@15lbs
Skullcrushers: 5X5@44lbs

started with the deads....man those first 3 sets were hard as hell! and for some reason today my straps were bugging the hell out of me...i just couldnt get them to feel right at all throughout the entire workout....man i need to go find me some chaulk! i did the first 3 sets w/ the 220lbs but had to lower the weight to 204lbs for the last 3 sets....those last 3 sets went VERY WELL.
Leg curls were next....i used 45lbs for the first 4 sets but that last set was a bit weak so i lowered my weight to 42.5 lbs and the last set was good.
squats for the quad accessory today....lemme tell ya...these were SHEER HELL for me today! i cleaned the barbell for all 3 sets BTW....
the first set went fine...no worries....the second set was ok but i paused after 5 reps....took 3 breaths and then continued with the last 5 reps......on the third set i was weak as hell...i did 2 reps...pause pause pause....2 reps...pause pause....3 reps..pause pause pause....2 reps...pause pause pause pause pause pause....1 rep.....UGH! hahahahhaa....damn hard today.....
close grip bench press was next...all 5 sets of 5 went great with the 94lbs...i got a fabulous burn in the tricep area! awesome!
Db tricep extentions were next....since these sometimes hurt my shoulders i use a lighter weight than i COULD use....the 15lbs is perfect....went well.
last were the skullcrushers...the 44lbs was just perfect weight...i felt strong and in control!

GREAT workout!

RaSP · 02-27-2006, 11:12 PM

Great workout. Look at you go. You're already back in your groove again!!

*R*

pammiejoe6 · 02-28-2006, 01:29 AM

Thanks Rasp!!

ok...ended up eating fajitas for dinner...which meant a few more tortilla chips...and queso...but its ok...im finally FULL...all day today i have been ravenous and fought the urge to eat candy! i did NOT eat candy OR drink alcohol today! yay!

Total: 2492
Fat: 109 977 41%
Sat: 31 278 12%
Poly: 13 118 5%
Mono: 29 264 11%
Carbs: 166 587 24%
Fiber: 19 0 0%
Protein: 211 844 35%
Alcohol: 0 0 0%

pammiejoe6 · 02-28-2006, 02:28 PM

welp....i got up and ate a few nameless things last night so my macros got all screwed up dammit....:evil5: .....

well at least today is another day....but i woke up feeling ravenous today too....so i know TOM is wreaking havok in my body right now...hormones are going bonkers....crazy shit isnt it? sometimes it sux to be a woman....course it would suck worse to be a man...bwhahahahahhahaa

anyhoooo so far i have resisted the urge to go crazy eating bad things....its right there though so i will have to honestly fight it hard today....possibly i will go get some lindt chocolate or something that wont be as bad as other choices.
im hoping i am just so damn busy working at the camphouse today that i cannot eat....it is pretty secluded and theres no fast food anywhere near it so thats a blessing! hahahaha....although chinese food IS closer...hahah....shit maybe ill get a bowl of soup for lunch...thats not bad on cal or carbs at all...hmmm....

well like i said...i have to go to work today....ill be trimming redbuds for the neighbor....these things line the entire stretch of the fenceline out at her camphouse....lemme just elaborate...its like a shitload of work! hahahaha.....me arms are gonna get a totally killer workout! i will just have to see how i feel after the work is done if i will lift....if i am too tired i will not workout...but if i am fine i will....we will wait and see.

ok then....i guess ill get up and fix something decent for breakfast! have a great day!

pammiejoe6 · 02-28-2006, 02:46 PM

well how fast things change! ha! the neighbor lady had decided to wait on the redbuds so i will NOT be working today! UGH! damn i needed that cash too!

oh well...looks like my lifting is back on for sure then! yay!

pammiejoe6 · 02-28-2006, 04:01 PM

im going back to low carb....from now on i will try to do things sorta like i did them before.....carbs before the workout only and then protein and veggies the rest of the meals....lets see if i can get this damn weight back off!!

i also need to add in a little steady state fasted cardio me thinks...

hell if all i had to do was lift id be sexy by now! i NEED to get the DIET together!:boink:

pammiejoe6 · 02-28-2006, 10:24 PM

Horizontal Push/Pull:
back/chest
60 sec rest intervals

Rack pulls: 6x4@200lbs
BB rows: 5x5@114lbs
Laying DB rows: 5x5@30lbs
Flat bb bench press: 3x5@100lbs, 2x5@94lbs
incline db bench press: 5x5@30lbs
flat flyes: 5x5@15lbs

i started with the rack pulls...these babies are EXTREMELY challneging...i had to keep lying to myself that i would quit after the next set to get through it all but i did it and man do i feel it now! whoooo!
BB rows were next...i am so pleased with these! i alternated between suppinated and pronated grip and HELD AT THE TOP for a count of one.....VERY kewl!
Laying db rows followed...i jack the weight bench up on a block for these and row without touching the ground throughout the entire set...good burn!
flat bb benc press was next....decided to go for 100lbs again...havent benched that since i hurt my shoulder....they felt GREAT! i got a little achey in the shoulder after 3 sets of 5 w/ 100lbs so i lowered by 5lbs for the last 2 sets...
incline bench was next...these always give me a great pec burn...i love them!
flyes were last...nothing exciting about flyes...hahahahha

i ran out of time to do calf raises today...had to jet out immediately after the workout to put the laundry in the dryers...then there's just enough time to go get the kids before picking up the laundry...then it was a stop at the post office and grocery store and now i am home facing cooking dinner and folding six loads of laundry! YUCKO! laundry might just wait until tomorrow....hahaha....at least its all clean!

GREAT WORKOUT!

02-25-2006, 04:35 PM	#1201
1stindoor Pro Stature Join Date: Apr 2005 Location: NC Posts: 327 Recipes: 0 Rep Power: 7	Hey Pammie, just finished playing catch up on your thread. Keep up the good work! __________________ Steely-eyed, barrel-chested, freedom fighter with the kung-fu grip and the life-like hair

02-27-2006, 11:12 PM	#1211
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 930 Recipes: 0 Rep Power: 30	Great workout. Look at you go. You're already back in your groove again!! R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever... 6'4" @ 201. Finally got back to 500lb deadlift.

02-25-2006, 07:18 PM	#1204
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	morning everyone! last night was totally killer...i had a nice converation w/ the hubster and we both feel a lot better about everything...so kewl...im totally looking forward to next weekend...it's our 14th wedding anniversary sunday and we're leaving the kiddos at my mother's and escaping to a hotel w/ jacuzzi for the evening! SO EXCITING! That will obviously be my cheat day so i am being exceptionally good until then.....NO ALCOHOL until then either! i am doing GREAT as far as that goes! yay me!! hehehhee sucks being weak and loving to catch a buzz! hahahahhaha course it also sucks being FAT...so i think its a fair trade....ill limit the alcohol from now on... i have the MOST KILLER DOMS in my front quads today....holy gawd...this morning i basically had to lean back until i fell onto the potty...hahahha....cant bend...hurts badly! heheheheheehe well anyhoooo have a most fab day peeps! today i am RESTING! yay!

02-26-2006, 01:06 AM	#1207
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	ok...heres my macros for today...i made chili for dinner...yum...and since it was rest day i am pleased with the cals! the carbs are a tad high but its ok...i had a milk craving this morning and gulped down 3 c of skim milk before i could bat an eye...hahah....that alone was 36 carbs...no biggie....i think today was a success! NO ALCOHOL...NO SUGAR!! Yay! Total: 1543 Fat: 56 504 33% Sat: 17 156 10% Poly: 12 110 7% Mono: 16 148 10% Carbs: 96 357 23% Fiber: 7 0 0% Protein: 167 667 44% Alcohol: 0 0 0%

02-26-2006, 05:24 PM	#1208
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	morning! lazy lazy day around here....i think it will be one all day! Yay! hahaha of course i WILL workout this afternoon...hammies and triceps! all is well!

02-27-2006, 02:26 PM	#1209
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	well hell... i actually have been sitting here wishing i had the guts to LIE and say i did my workout yesterday....hahahah....but i DONT....and i did NOT workout. BUT...i plan to do it today! yay! hahah....we were all relaxing and just hanging out together yesterday....we decided to go out and sit by the campfire in the backyard....it was so fun we all just stayed outside most of the afternoon! i drank 3 drinks yesterday too....i wasnt gonna....but i did it anyway....no use lying about it...but i did really good stopping at 3...normally i do not have a stop button so i felt like in some way i still did good even though i was planning on waiting until next week to have a few drinks....no biggie though...im not gonna sweat it and get all down on myself...i didnt go crazy eating wise after i drank...i stuck to my plan and ate lean ham and salad for dinner! all is well! i feel good today (and a tad guilty....) .....as long as i kick it HARD today on the workout and stay focused on my eating i will feel a lot less guilty by tonight!! i have to figure out a way to have my few drinks a week so i dont feel deprived...LOL....if i end up feeling deprived i will go off my rocker and overdo it bigtime....so i think a planned cheat every sunday sounds good....i dunno....ill have to see how it goes...i do know i am at least going in the right direction....

02-27-2006, 08:47 PM	#1210
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	Hip/Hamstring dominant w/ triceps: 60 sec rest intervals Deadlifts: 3x4@220lbs, 3x4@204lbs Leg curls: 4x5@45lbs, 1x5@ 42.5lbs ATF squats: 3x10@84lbs <---quad accessory Close grip bench press: 5x5@94lbs DB triceps extentions: 5x5@15lbs Skullcrushers: 5X5@44lbs started with the deads....man those first 3 sets were hard as hell! and for some reason today my straps were bugging the hell out of me...i just couldnt get them to feel right at all throughout the entire workout....man i need to go find me some chaulk! i did the first 3 sets w/ the 220lbs but had to lower the weight to 204lbs for the last 3 sets....those last 3 sets went VERY WELL. Leg curls were next....i used 45lbs for the first 4 sets but that last set was a bit weak so i lowered my weight to 42.5 lbs and the last set was good. squats for the quad accessory today....lemme tell ya...these were SHEER HELL for me today! i cleaned the barbell for all 3 sets BTW.... the first set went fine...no worries....the second set was ok but i paused after 5 reps....took 3 breaths and then continued with the last 5 reps......on the third set i was weak as hell...i did 2 reps...pause pause pause....2 reps...pause pause....3 reps..pause pause pause....2 reps...pause pause pause pause pause pause....1 rep.....UGH! hahahahhaa....damn hard today..... close grip bench press was next...all 5 sets of 5 went great with the 94lbs...i got a fabulous burn in the tricep area! awesome! Db tricep extentions were next....since these sometimes hurt my shoulders i use a lighter weight than i COULD use....the 15lbs is perfect....went well. last were the skullcrushers...the 44lbs was just perfect weight...i felt strong and in control! GREAT workout!

02-28-2006, 01:29 AM	#1212
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	Thanks Rasp!! ok...ended up eating fajitas for dinner...which meant a few more tortilla chips...and queso...but its ok...im finally FULL...all day today i have been ravenous and fought the urge to eat candy! i did NOT eat candy OR drink alcohol today! yay! Total: 2492 Fat: 109 977 41% Sat: 31 278 12% Poly: 13 118 5% Mono: 29 264 11% Carbs: 166 587 24% Fiber: 19 0 0% Protein: 211 844 35% Alcohol: 0 0 0%

02-28-2006, 02:28 PM	#1213
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	welp....i got up and ate a few nameless things last night so my macros got all screwed up dammit....:evil5: ..... well at least today is another day....but i woke up feeling ravenous today too....so i know TOM is wreaking havok in my body right now...hormones are going bonkers....crazy shit isnt it? sometimes it sux to be a woman....course it would suck worse to be a man...bwhahahahahhahaa anyhoooo so far i have resisted the urge to go crazy eating bad things....its right there though so i will have to honestly fight it hard today....possibly i will go get some lindt chocolate or something that wont be as bad as other choices. im hoping i am just so damn busy working at the camphouse today that i cannot eat....it is pretty secluded and theres no fast food anywhere near it so thats a blessing! hahahaha....although chinese food IS closer...hahah....shit maybe ill get a bowl of soup for lunch...thats not bad on cal or carbs at all...hmmm.... well like i said...i have to go to work today....ill be trimming redbuds for the neighbor....these things line the entire stretch of the fenceline out at her camphouse....lemme just elaborate...its like a shitload of work! hahahaha.....me arms are gonna get a totally killer workout! i will just have to see how i feel after the work is done if i will lift....if i am too tired i will not workout...but if i am fine i will....we will wait and see. ok then....i guess ill get up and fix something decent for breakfast! have a great day!

02-28-2006, 02:46 PM	#1214
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	well how fast things change! ha! the neighbor lady had decided to wait on the redbuds so i will NOT be working today! UGH! damn i needed that cash too! oh well...looks like my lifting is back on for sure then! yay!

02-28-2006, 04:01 PM	#1215
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	im going back to low carb....from now on i will try to do things sorta like i did them before.....carbs before the workout only and then protein and veggies the rest of the meals....lets see if i can get this damn weight back off!! i also need to add in a little steady state fasted cardio me thinks... hell if all i had to do was lift id be sexy by now! i NEED to get the DIET together!:boink:

02-28-2006, 10:24 PM	#1216
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	Horizontal Push/Pull: back/chest 60 sec rest intervals Rack pulls: 6x4@200lbs BB rows: 5x5@114lbs Laying DB rows: 5x5@30lbs Flat bb bench press: 3x5@100lbs, 2x5@94lbs incline db bench press: 5x5@30lbs flat flyes: 5x5@15lbs i started with the rack pulls...these babies are EXTREMELY challneging...i had to keep lying to myself that i would quit after the next set to get through it all but i did it and man do i feel it now! whoooo! BB rows were next...i am so pleased with these! i alternated between suppinated and pronated grip and HELD AT THE TOP for a count of one.....VERY kewl! Laying db rows followed...i jack the weight bench up on a block for these and row without touching the ground throughout the entire set...good burn! flat bb benc press was next....decided to go for 100lbs again...havent benched that since i hurt my shoulder....they felt GREAT! i got a little achey in the shoulder after 3 sets of 5 w/ 100lbs so i lowered by 5lbs for the last 2 sets... incline bench was next...these always give me a great pec burn...i love them! flyes were last...nothing exciting about flyes...hahahahha i ran out of time to do calf raises today...had to jet out immediately after the workout to put the laundry in the dryers...then there's just enough time to go get the kids before picking up the laundry...then it was a stop at the post office and grocery store and now i am home facing cooking dinner and folding six loads of laundry! YUCKO! laundry might just wait until tomorrow....hahaha....at least its all clean! GREAT WORKOUT!