PammieJoe's - Women Can Lift Heavy Too! - Journal! - Page 45

pammiejoe6 · 04-01-2006, 09:12 PM

man you guys...this is horrible...i took my pictures today and i am so embarrassed by them i cant even think straight! how could i do this to myself?? geezus i was doing so well and now you can see all of the 30lbs i gained EVERYWHERE...but most especially in my gut and ass and legs...i swear to gawd i am so so so so so so s oooooooooooooooo horrified!

ok...i have to get a grip.....

going down this road will only make me feel like shit...i MUST just still join the contest and then show MYSELF that i CAN succeed! OMG...

im so embarrassed!

pammiejoe6 · 04-02-2006, 12:00 AM

well im in the IMPC officially now...gawd i cannot believe i posted those pictures! UGH! bohohohohohohohohoooooo!

pammiejoe6 · 04-02-2006, 04:55 AM

Menu for Day One:

meal one:
5 oz. lean beef steak + 1 c. lettuce + 2 Tbs Kraft Ranch dressing

meal two:
1/2 c. sunflower seeds, roasted

meal three:
4.5 oz tuna + 1 Tbs Kraft mayo

meal four:
2 oz beef fajita meat + 4 oz. chicken breast fajita meat + 1 c. lettuce + 3 tsp queso + thick slice onion + 1 small tomatoe + 1 Tbs guacamole + 1/2 c. pinto beans + 1 c. skim milk + 4 Tbs picante sauce

meal five:
POST WO double protein shake

Macros for Today:
Total: 1981
Fat: 101 909 47%
Sat: 21 193 10%
Poly: 30 274 14%
Mono: 24 219 11%
Carbs: 73 214 11%
Fiber: 19 0 0%
Protein: 202 808 42%
Alcohol: 0 0 0%

Workout for Today:
Verticle Push/Pull:

close grip pulldowns: 5x5@80lbs
rear pulldowns: 3x8@70lbs
db pullover: 3x10@40lbs
Rotator Cuff Prehab:(all these exercises are completed with EXTREMELY LIGHT WEIGHTS...this is to help build strength and heal my rotator cuff at the same time)
bb cuban press: 3x6@20lbs
L-lateral raise: 1x8@5lbs each
side laying abduction to 45 degrees: 2x10@5lbs each
low pulley external rotation: 2x10@5lbs

OK! i started with the close grip pulldowns tonight....i am SO THRILLED to have this new machine where i can do pulldowns and the like...i LOVED these! This was the first time i have done these!! i used 80lbs today and ill bet i can increase on these pretty quickly~!
rear pulldowns were next...for these i used only 70lbs and still struggled on the last few reps....i really liked the way these made me feel though and will stick with 70lbs for the next few times around...
db pullover was last for the back stuff....i used the 40lb db and boy i tell you what...those last 5 reps in that last set were KILLER HARD! awesome!
after back exercises, i move into the rotator cuff stuff...
bb cuban press is the first exercise in RC prehab...after the first set i rest 60 seconds and stretch....go into the second set and then rest again for 60 sec while stretching....after the third set i go directly into the L-laterals for 1 set of 10 and then rest for 60 seconds.
next, i superset the side laying abduction to 45 degrees and the low pulley external rotation starting with my nondominant arm (right) and then go directly into the next superset with the left arm....i do this twice...
last i did seated calf raises with lighter weight and longer sets....these went great!

Kick ASS workout!

JJ_Sungirl · 04-02-2006, 09:53 PM

Pammie,

What a great well rounded workout. It looks like something I would design for one of my clients. Nice work...one question...to my knowledge, doing a DB pullover while lying on your back works your chest, not lats? Have you heard anything different? There are always a million opinions, like they say..opinions are like ????, everyone has one. LOL

Anyways, good job on everything. You'll be a buff mass of muscle in no time at all! Have a great day, sweets!

pammiejoe6 · 04-03-2006, 03:42 AM

Thanks JJ! Hmmm dunno about the db pullover working the chest...i am following the BGB workout so i just chose one off the list for verticle and went with it...hahah...but when i do the pullovers i feel it a LOT in my upper back and my abs!

pammiejoe6 · 04-03-2006, 03:51 AM

Day 2 IMPC:

Menu for today:

meal one:
16 oz coffee + 6 s&l + 3 Tbs coffeemate + 2 slices very lean ham + 1 whole fried egg + 1 slice amercian cheese

meal two:
can tuna + 1 Tbs mayo + 2 small pickles + 1 c. skim milk

meal three:
1 slice lean ham + 1 slice provolone cheese + 1 c. skim milk

meal four:
15 jumbo boiled shrimp + 3 oz. boneless, skinless chicken breast w/ 1 Tbs cream of chicken sauce + 1 Tbs ketchup + 2 Tbs horseradish sauce + 1 c. lettuce + 1/2 small tomatoe + 2 slices onion + 1/4 avocado + 1 Tbs Ken's lite olive oil vinagrette + 1 c. skim milk

meal five:
double protein shake + 5 fish oil

Macros for today:
Total: 1797
Fat: 73 653 37%
Sat: 25 221 13%
Poly: 6 58 3%
Mono: 11 102 6%
Carbs: 91 339 19%
Fiber: 6 0 0%
Protein: 192 769 44%
Alcohol: 0 0 0%

no workout-rest day

Thoughts:
man today was BUSY! we left early to go grocery shopping and clothes shopping....got home around 1pm or so and then went out to the camphouse to work on the pool!<<---LOTS of cardio.... this took about 2 hours...then i got home...washed dishes and cooked dinner and i am exhausted! so no lifting workout for me tonight...i will do it tomorrow for sure! besides...my legs are still so freaking sore i can barely walk! the rest will do me good!

I am pleased at how today went eating wise for sure!!

have a great day all! ill be back in the morning!

vanessa40 · 04-03-2006, 01:47 PM

Hi Pammie,
Your workouts and meal plans look great. I have fitday the pc kind. i need to go back and customise all my foods so i can workout my percents like you have..well there goes my day...lol..have a great one..

Vanessa

pammiejoe6 · 04-03-2006, 02:37 PM

Quote:

Originally Posted by vanessa40

Hi Pammie,
Your workouts and meal plans look great. I have fitday the pc kind. i need to go back and customise all my foods so i can workout my percents like you have..well there goes my day...lol..have a great one..

Vanessa

YUP...i just use the fitday online....but i usually dont ever use their numbers...i punch everything into custom so i know the exact numbers on MY products yanno? the only thing that drives me nuts are the fat ratios....on a lot of labels they do not specify what kind of fats there are so the numbers are kinda screwed up in the gram area...drives me nuts! but whaddaya do right? hahaha...at least im finally tracking everything again! i will NOT stray again!

have a great day dahlin!

pammiejoe6 · 04-03-2006, 02:44 PM

morning everyone! hubby is off work today so i will be spending the afternoon with him...no telling what we will do...most likely nothing too spectacular! hahah sucks to be broke! LOL....course you no needy lots of money to have FUN! hehe

today i will do Hip/Hamstring dominant w/ triceps workout! Yay! i LOVE deadlifts!

i am so thrilled that i have a solid week under my belt as far as eating and working out...i feel like myself again and i know soon the weight will begin to drop and i will feel better and better about myself.....these days i do NOT LIKE who i am on the outside so thats even more reason to keep going and do the right thing for my psyche AND body! amazing how your weight affects your brain isnt it? well im determined to take control of my own destiny instead of being lazy and partying my life away...LOL...partying is fine at the right time...but ALL the time its VERY detrimental....i learned from my past mistakes...which is kewl...and i am excited about my future again! i have decided to channel my anxiety and stress into my workouts instead of trying to drink them away.....besides 9 times out of 10 the drinks make things even more complicated dont they? no thanks on that! i like SIMPLE! hahahha....so simple it is....eat right....workout heavy and hard....and stay away from alcohol.....DONE! Yay!! hehhe....im SO gonna rock the IMPC to the core....:boink1:

dnyc99 · 04-03-2006, 04:42 PM

Pammie Im so proud of you GF!!! You are doing awesome hunny!!! WTG with the workouts and clean eating!! :nosthumbs

You've got the right way of thinking there Pammiebabes!!

Kick some @$$!!

~D~

miezimau · 04-03-2006, 07:43 PM

Pammie girl, you are doing so great!

pammiejoe6 · 04-03-2006, 08:35 PM

Thanks girls!!

holy SHIT! i just finished my taxes and this is the first year we do not qualify for the child tax credits or the earned income credit so we OWE $1750! OMG thats about our ENTIRE savings for a new place to live....i am shocked and numb....gawd why do i always have to get kicked just when i am feeling better?? this sucks!

i guess i should file an extention knowing i dont wanna pay right now and prolong it...then ill apply for payments i spoze....dunno what we'll do now....once hubby wakes up ill tell him the news....gawdddd its gonna ruin his day off! what a freaking bummer....

miezimau · 04-03-2006, 08:49 PM

Wow girl! Sorry to hear that. This must suck totally. How come you don't qualify for the Child tax no more?

DanaDarlin · 04-03-2006, 08:59 PM

Pam,

Are you sure you shouln't have someone look at it to see if there is something else you can do?

Dana

RaSP · 04-03-2006, 09:19 PM

Quote:

Originally Posted by pammiejoe6

LMAO rasp...i almost didnt even notice there WAS a face on those pics...all i could concentrate on was muscles! VERY NICE! all your hard work definitely is paying off!

LOL. Thanks.

Good to see you doing so well with your diet! I don't think I could call 1/2 c of sunflower seeds a meal though... LOL

Bummer on the taxes. Definitely go over them again (like I need to tell you that). it may be worth your time to have a preparer look them over as well.

*R*

pammiejoe6 · 04-03-2006, 10:06 PM

Quote:

Originally Posted by miezimau

Wow girl! Sorry to hear that. This must suck totally. How come you don't qualify for the Child tax no more?

we made $5,000 too much to qualify...

04-02-2006, 04:55 AM	#1323
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	IMPC: Day 1-Most Improved Menu for Day One: meal one: 5 oz. lean beef steak + 1 c. lettuce + 2 Tbs Kraft Ranch dressing meal two: 1/2 c. sunflower seeds, roasted meal three: 4.5 oz tuna + 1 Tbs Kraft mayo meal four: 2 oz beef fajita meat + 4 oz. chicken breast fajita meat + 1 c. lettuce + 3 tsp queso + thick slice onion + 1 small tomatoe + 1 Tbs guacamole + 1/2 c. pinto beans + 1 c. skim milk + 4 Tbs picante sauce meal five: POST WO double protein shake Macros for Today: Total: 1981 Fat: 101 909 47% Sat: 21 193 10% Poly: 30 274 14% Mono: 24 219 11% Carbs: 73 214 11% Fiber: 19 0 0% Protein: 202 808 42% Alcohol: 0 0 0% Workout for Today: Verticle Push/Pull: close grip pulldowns: 5x5@80lbs rear pulldowns: 3x8@70lbs db pullover: 3x10@40lbs Rotator Cuff Prehab:(all these exercises are completed with EXTREMELY LIGHT WEIGHTS...this is to help build strength and heal my rotator cuff at the same time) bb cuban press: 3x6@20lbs L-lateral raise: 1x8@5lbs each side laying abduction to 45 degrees: 2x10@5lbs each low pulley external rotation: 2x10@5lbs OK! i started with the close grip pulldowns tonight....i am SO THRILLED to have this new machine where i can do pulldowns and the like...i LOVED these! This was the first time i have done these!! i used 80lbs today and ill bet i can increase on these pretty quickly~! rear pulldowns were next...for these i used only 70lbs and still struggled on the last few reps....i really liked the way these made me feel though and will stick with 70lbs for the next few times around... db pullover was last for the back stuff....i used the 40lb db and boy i tell you what...those last 5 reps in that last set were KILLER HARD! awesome! after back exercises, i move into the rotator cuff stuff... bb cuban press is the first exercise in RC prehab...after the first set i rest 60 seconds and stretch....go into the second set and then rest again for 60 sec while stretching....after the third set i go directly into the L-laterals for 1 set of 10 and then rest for 60 seconds. next, i superset the side laying abduction to 45 degrees and the low pulley external rotation starting with my nondominant arm (right) and then go directly into the next superset with the left arm....i do this twice... last i did seated calf raises with lighter weight and longer sets....these went great! Kick ASS workout!

04-03-2006, 04:42 PM	#1330
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,025 Recipes: 0 Rep Power: 184	Pammie Im so proud of you GF!!! You are doing awesome hunny!!! WTG with the workouts and clean eating!! :nosthumbs You've got the right way of thinking there Pammiebabes!! Kick some @$$!! ~D~ __________________

04-03-2006, 07:43 PM	#1331
miezimau IMPC Contestant Join Date: Mar 2006 Location: at home Posts: 473 Recipes: 0 Rep Power: 10	Pammie girl, you are doing so great! __________________ Opportunity Some People dream of Success..While others wake up and work hard at it.

04-03-2006, 08:49 PM	#1333
miezimau IMPC Contestant Join Date: Mar 2006 Location: at home Posts: 473 Recipes: 0 Rep Power: 10	Wow girl! Sorry to hear that. This must suck totally. How come you don't qualify for the Child tax no more? __________________ Opportunity Some People dream of Success..While others wake up and work hard at it.

04-03-2006, 08:59 PM	#1334
DanaDarlin Amateur Join Date: Mar 2006 Location: Texas Posts: 35 Recipes: 0 Rep Power: 0	Pam, Are you sure you shouln't have someone look at it to see if there is something else you can do? Dana __________________ *"The strangest secret in the world is that you become what you think about" - Earl Nightingale*

04-01-2006, 09:12 PM	#1321
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	man you guys...this is horrible...i took my pictures today and i am so embarrassed by them i cant even think straight! how could i do this to myself?? geezus i was doing so well and now you can see all of the 30lbs i gained EVERYWHERE...but most especially in my gut and ass and legs...i swear to gawd i am so so so so so so s oooooooooooooooo horrified! ok...i have to get a grip..... going down this road will only make me feel like shit...i MUST just still join the contest and then show MYSELF that i CAN succeed! OMG... im so embarrassed!

04-02-2006, 12:00 AM	#1322
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	well im in the IMPC officially now...gawd i cannot believe i posted those pictures! UGH! bohohohohohohohohoooooo!

04-02-2006, 09:53 PM	#1324
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Pammie, What a great well rounded workout. It looks like something I would design for one of my clients. Nice work...one question...to my knowledge, doing a DB pullover while lying on your back works your chest, not lats? Have you heard anything different? There are always a million opinions, like they say..opinions are like ????, everyone has one. LOL Anyways, good job on everything. You'll be a buff mass of muscle in no time at all! Have a great day, sweets!

04-03-2006, 03:42 AM	#1325
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	Thanks JJ! Hmmm dunno about the db pullover working the chest...i am following the BGB workout so i just chose one off the list for verticle and went with it...hahah...but when i do the pullovers i feel it a LOT in my upper back and my abs!

04-03-2006, 03:51 AM	#1326
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	Day 2 IMPC: Menu for today: meal one: 16 oz coffee + 6 s&l + 3 Tbs coffeemate + 2 slices very lean ham + 1 whole fried egg + 1 slice amercian cheese meal two: can tuna + 1 Tbs mayo + 2 small pickles + 1 c. skim milk meal three: 1 slice lean ham + 1 slice provolone cheese + 1 c. skim milk meal four: 15 jumbo boiled shrimp + 3 oz. boneless, skinless chicken breast w/ 1 Tbs cream of chicken sauce + 1 Tbs ketchup + 2 Tbs horseradish sauce + 1 c. lettuce + 1/2 small tomatoe + 2 slices onion + 1/4 avocado + 1 Tbs Ken's lite olive oil vinagrette + 1 c. skim milk meal five: double protein shake + 5 fish oil Macros for today: Total: 1797 Fat: 73 653 37% Sat: 25 221 13% Poly: 6 58 3% Mono: 11 102 6% Carbs: 91 339 19% Fiber: 6 0 0% Protein: 192 769 44% Alcohol: 0 0 0% no workout-rest day Thoughts: man today was BUSY! we left early to go grocery shopping and clothes shopping....got home around 1pm or so and then went out to the camphouse to work on the pool!<<---LOTS of cardio.... this took about 2 hours...then i got home...washed dishes and cooked dinner and i am exhausted! so no lifting workout for me tonight...i will do it tomorrow for sure! besides...my legs are still so freaking sore i can barely walk! the rest will do me good! I am pleased at how today went eating wise for sure!! have a great day all! ill be back in the morning!

04-03-2006, 01:47 PM	#1327
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	Hi Pammie, Your workouts and meal plans look great. I have fitday the pc kind. i need to go back and customise all my foods so i can workout my percents like you have..well there goes my day...lol..have a great one.. Vanessa

04-03-2006, 02:44 PM	#1329
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	morning everyone! hubby is off work today so i will be spending the afternoon with him...no telling what we will do...most likely nothing too spectacular! hahah sucks to be broke! LOL....course you no needy lots of money to have FUN! hehe today i will do Hip/Hamstring dominant w/ triceps workout! Yay! i LOVE deadlifts! i am so thrilled that i have a solid week under my belt as far as eating and working out...i feel like myself again and i know soon the weight will begin to drop and i will feel better and better about myself.....these days i do NOT LIKE who i am on the outside so thats even more reason to keep going and do the right thing for my psyche AND body! amazing how your weight affects your brain isnt it? well im determined to take control of my own destiny instead of being lazy and partying my life away...LOL...partying is fine at the right time...but ALL the time its VERY detrimental....i learned from my past mistakes...which is kewl...and i am excited about my future again! i have decided to channel my anxiety and stress into my workouts instead of trying to drink them away.....besides 9 times out of 10 the drinks make things even more complicated dont they? no thanks on that! i like SIMPLE! hahahha....so simple it is....eat right....workout heavy and hard....and stay away from alcohol.....DONE! Yay!! hehhe....im SO gonna rock the IMPC to the core....:boink1:

04-03-2006, 08:35 PM	#1332
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	Thanks girls!! holy SHIT! i just finished my taxes and this is the first year we do not qualify for the child tax credits or the earned income credit so we OWE $1750! OMG thats about our ENTIRE savings for a new place to live....i am shocked and numb....gawd why do i always have to get kicked just when i am feeling better?? this sucks! i guess i should file an extention knowing i dont wanna pay right now and prolong it...then ill apply for payments i spoze....dunno what we'll do now....once hubby wakes up ill tell him the news....gawdddd its gonna ruin his day off! what a freaking bummer....

04-03-2006, 10:07 PM	#1337
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85