PammieJoe's - Women Can Lift Heavy Too! - Journal! - Page 48

pammiejoe6 · 04-12-2006, 08:52 PM

i have to agree he is the best doggie in the entire world! hahah

hi!
im on break from work...been raking leaves all morning out at the camphouse around the pool etc etc...man what a workout! i was totally soaked with sweat! talk about major arm burn! i am glad to be done with the raking thats for sure....

i also completely cleaned out the pool and did a few other things around there that the neighbor asked me to do...all in all i worked nonstop from about 9:30am to 1:30pm! wow great cardio!!

in about an hour i am due back there to do more shtuff so who knows whats in store for me next! LOL...
all i know is i am working and thats a good thing!

i will have to see how i feel later tonight before i definitely plan a lifting workout...its supposed to be hip/hamstring dominant workout w/ triceps for my next workout so i dunno if i will feel like it after an entire day of working hard. we will just have to wait and see....

hope all is well with you all! ill be back later!

vanessa40 · 04-12-2006, 09:27 PM

Hi Pammie,
Sounds like you had some day..

Take care..

Vanessa

pammiejoe6 · 04-13-2006, 01:13 PM

geez i couldnt get on this site last night for the life of me! sucked!

so heres the post..

W2D5:IMPC
Menu for today:

Meal one:
can tuna + 1 Tbs mayo + 40 oz coffee + 8 sweet n low + 2 Tbs coffeemate

Meal two:
can tuna + 1 Tbs. mayo + 1 slice 100% WW bread + 1 slice swiss cheese

Meal three:
medium apple + protein shake + 1 c. skim milk

meal four:
3 oz pork steak + 6 oz. beef steak + 10 slices mushroom + 1 c. lettuce + 1 small tomatoe + 1 Tbs French dressing + 1 c. skim milk

Macros for today:
Total: 1880
Fat: 83 747 40%
Sat: 26 233 13%
Poly: 12 108 6%
Mono: 16 142 8%
Carbs: 88 315 17%
Fiber: 9 0 0%
Protein: 196 785 43%
Alcohol: 0 0 0%

Workout for today:
2 hours of raking leaves...

Thoughts:

i am totally wiped out! That raking kicked my arse today fo sho! i cant even hold my arms up for very long they are so tired!
tomorrow will be more of the same stuff...id better get to bed and get some sleep!

please forgive me not making any journal visits tonight...im really just too tired!

see ya tomorrow!

hibiscus09 · 04-13-2006, 02:04 PM

That's why I couldn't make it to your journal to say hello last night! It was irritating me! :boink:

Yard work is hard work! You can certainly count that as exercise!

Happy Thursday!

vanessa40 · 04-13-2006, 09:54 PM

I can't wait until i move into my house so i can get in some of that good leaf racking cardio.. Take care

Vanessa

pammiejoe6 · 04-14-2006, 12:30 AM

OMG i am finally home! wow have i been BUSY!

i started out working in the garden at the neighbors...pulled up all her tomato plants ( she has new ones coming)....i was careful when digging them up and took them home and put them in the ground...i dont think they were out of the ground for more than 30 minutes! some of them even have tomatoes on them so i figured why the hell not right? she was just gonna throw them away!

after that i went to her sons house and mowed his yard and raked for an hour or so...bagged 4 bags of leaves....then used the blower on the front and it looked marvelous!

then...
i dashed home with barely enough time to jump in the shower and get dressed to go to the school for the easter parties...made it there but realized while i was sitting there watching them all eat candy that i hadnt eaten ALL day....i had had a protein shake right before i left for the neighbors but hadnt had one moment to even think of food since!YIKES! no bueno!
i kept myself under control once i realized i was hungry...hahah....made it through the entire party ordeal without eating ONE piece of candy! Yay!
we left the school at about 1:15 and i got all the kids picked up... i ate a ground beef patty w/ cheese and 1.5 oz almonds as soon as i could...this tided me over while i was working at the camphouse....when i got to the neighbors to get paid she ended up having about 2 MORE hours worth of stuff for me to do and i havent had a chance to eat again! UGH!
now i am sitting here typing this and wondering why i am not eating...hahah...id better do that...

RaSP · 04-14-2006, 12:48 AM

Wow! You're getting some serious yardio in there sister!

Good job on skipping all the candy!!

*R*

pammiejoe6 · 04-14-2006, 12:52 AM

hahah yup TONS of yardio....but man am i tired and i still have to lift tonight! maybe ill perk up after i relax a little...

check out these pictures i took of my new doggie this morning...he was busy freaking out my red heeler....hahah

JJ_Sungirl · 04-14-2006, 04:13 AM

Oh, what great pics of the pooches! Yardio LOL that's awesome! Your are really burning some serious calories, girl. The pounds must be falling off like mad. I'm so proud of you. You're motivation and discipline is inspiring. Way to go avoiding the candy. It just takes one, to lead to candy overload. :nosthumbs Any plans for easter? Any wabbits in your future?

pammiejoe6 · 04-14-2006, 04:40 AM

LMAO no no wabbits! hahah

please forgive me for not posting my entire menu today...im exhausted!

Macros for today:

Total: 1909
Fat: 108 973 52%
Sat: 36 323 17%
Poly: 5 45 2%
Mono: 34 308 17%
Carbs: 78 252 14%
Fiber: 15 0 0%
Protein: 159 636 34%
Alcohol: 0 0 0%

workout for today:
massive amounts of yardio!

nighty night all!

pammiejoe6 · 04-14-2006, 04:25 PM

morning! its a totally lazy morning for me so far...i dont have to work today so i am chillin and relaxing as much as possible!

i will lift tonight for sure...hip/hamstring dominant! whohooo deadlifts!

ill BBL!

vanessa40 · 04-14-2006, 06:33 PM

Hi Pammie,
You need to rest after the cardio you have been doing

Hope you have a wonderful Easter weekend

Vanessa

RaSP · 04-14-2006, 09:19 PM

Quote:

Originally Posted by pammiejoe6

LOL Raspy....

well according to what i know THESE are low gi carbs...

Lentils
Kidney Beans
Lima Beans
Butter Beans
Pinto Beans
Red Beans
Chickpeas
Haricot/Navy beans
Black Beans
Red Beans
Brown Beans
Cherries
Strawberries
Blackberries
Blueberries
Raspberries
Apple
Orange
Peach
Pear
Mango
Kiwi
Watermelon
Honeydew
Cantaloupe
Pineapple
Light Yogurt

(Note: All fruit should be fresh fruit; not canned in syrup, etc.)

and THESE are high gi carbs:

Breads (no white)
Tortillas (corn or whole wheat)
Potatoes
Rice
Oatmeal
Pastas
Corn
Peas
Carrots
Whole-grain cereal

ok..ok...so its NOT whole wheat rice...thats impossible... hahaha a grain is a grain....so its BROWN rice....geesh sowwwy...hahahhhaaaaaaaaa:run:

glad youre paying attention rasp!

LOL Sometimes. Don't forget that some of those depend on variety. Quick oats is high GI (71), but steel cut oats are low GI (52). And a whole wheat totrilla is only 30. Anything under 55 is considered low, and anything 70 or over is high.

I still want some of that whole wheat rice.

*R*

Interesting note. when I was checking myself to make sure I was saying the right thing, I discovered that al dente pasta is low GI. Who'd a thunk it?

pammiejoe6 · 04-14-2006, 10:11 PM

lol good stuff rasp...i agree with you 100%...stuff differs depending on various issues...basically i dont stress too much on all that... you know me...hahah...i goooo with the flowww....

well hell its been an interesting day for me so far....what was spozed to be a lazy and relaxing morning ended up being the morning from hell for a little while and then blissful silence......
everything was quite good early on....the kids slept in and i enjoyed a little bit of me time before they all got up...then the fighting commensed....the worst one being with the two boys...the oldest is 14 and he's always getting irritated with the 7 year old....with good reason usually...but he HITS or KICKS or something violent to solve the issue instead of dealing with it another way yanno? so then he always gets in trouble too because he resorted to violence on his much younger bro...UGH....well they got into it this morning and the young one decided to throw something at his brother to get back at him for stealing a fork from him and then kicking him in the back....oy...so guess what the little shitsky decides to throw? MY digital camera....it went SMACK on the cabinet and then hit the floor with a THUD...i tried to see if it would come on but so far it hasnt...i dont know if my batteries are good though so i will have to wait until later when i go to the store and buy batteries to see if it is indeed broken...needless to say i was totally pissed off...they BOTH got in trouble....

but then we went to Walmart so i could buy Easter stuff...they ended up convincing me to let them have their presents early...hahah...its SO HOT today and i had bought one of those pools that isnt too big but is still big enough for them to play in and cool down etc etc in yanno? and i also had gotten a slip n slide ( what was i thinking?)....soooo i ended up giving them these things and they have been outside playing happliy for a good hour now...every now and then someone will scream MOM...i will go out and look...and they will have solved whatever it was...THANK GAWD...after this morning i am still totally pissed though! i really NEED that camera for the IMPC contest and now i dont have one if it turns out to be broken...that SUCKS....

ahh but i DO feel better now that its quiet in the house...although its a freaking mess now that i look around! ahhaha...i need to get up off my bootie and clean up i guess...

i did plant a bunch of marigolds this afternoon around the tomato plants! the garden is really looking good! we have tomatoes, zucchini, onions, jalepenos and cucumbers SO FAR....i am thinking about doing an herb garden too but i never have so i dont know what im doing...hahha

oh great someone is crying...here they come!

JJ_Sungirl · 04-15-2006, 12:38 AM

Ohh, you lucky girl, I wish it was hot here. If I had a garden, I would be planting too...sigh. Have a happy easter with the kids. I hope your camera is okay, keep those pics comin' mama!

pammiejoe6 · 04-15-2006, 05:32 AM

Today's Menu:

meal one:
5 oz lean beef steak + 1 c. green beans + 12 oz coffee + 1.5 Tbs coffeemate + 4 sweet n low

meal two:
can tuna + 1 Tbs mayo

meal three:
1 oz almonds

meal four:
2 oz regular ground beef + 6 oz chicken breast +1/4 c. cream of chicken soup + 1/4 cream of celery soup + 2 oz 100% whole wheat rotini + 1 c. broccoli + 1/4 c. cheddar cheese

meal five:
double protein shake

macros for today:
Total: 1930
Fat: 82 739 39%
Sat: 26 238 13%
Poly: 4 38 2%
Mono: 15 133 7%
Carbs: 84 276 15%
Fiber: 16 0 0%
Protein: 217 867 46%
Alcohol: 0 0 0%

Workout for Today:
Hip/Hammie dominant w/ triceps

deadlifts: 1x5@180lbs, 3x5@195lbs, 1x5@180lbs
SLDL: 3x8@104lbs
front squats: 2x8@64lbs, 1x8@55lbs
close grip bench press: 1x5@80lbs, 2x5@95lbs, 2x5@90lbs
alternating db triceps extentions: 3x8@15lbs
cable pushdowns: 3x10@65lbs

started light with the deadlifts just to see how they felt on my shoulder tonight...i was kinda in a bad mood so i was having a hard time getting into things at first...but once i did a few sets of deads i felt better and was able to concentrate. after the first set of 5 w/ 180lbs i knew i could easily increase the weights...i upped to 195lbs for the next 3 sets, and although i have been known to deadlift way heavier, tonight i was close to failure on that 3rd set of 195s so i lowered back down to 180lbs for the last set of 5 and felt good about it...my hammies were screaming!
SLDL was next...as always i tried to keep that bar as close to my legs as i could while going down and coming back up...arched my back a little for the burn!
next was my quad accessory...i chose to try front squats tonight because i cannot for the life of me remember when i last did these! i went VERY light at first and im dayum glad i did! it almost killed me using 64lbs for 8 on these! at first i couldnt get the bar comfortable up there above my chest...and then when i did and i had my arms kinda like crossed jeanie style, elbows up...eyes looking up and ass BACK and down...i almost couldnt get up on the first rep! and OMG i almost think i felt these more in my calves than my front quads!.....but i eventually got it down i think, although i had to lower the weight to 55lbs for the last set of 8....i havent been this glad to be done with a set in a LONG time! yikes those biatches are HARD!
i gladly moved into tricep work next...
started with close grip benches...i love these! but i also realize tha these occassionally tweak my shoulder, so i started very light with 80lbs...these went up easily so i increased to 95lbs for the next 2 sets...shoulder began to ache a little so i lowered to 90lbs for the last 2 sets of 5...no prollems with shoulder after that though! good news!
alternating db tricep extentions were next....these felt great at 15lbs and i didnt feel any pain in my shoulders at all..i know this exercise works the triceps..but any arm work also tweaks my shoulder quite often so i have to be very aware of how it feels constantly. if it hurts i lower the weights or even stop altogether depending on the pain.
cable pushdowns were last on the list....i did 3 sets of 10 at 65lbs on my cable thingy...they felt challenging!

good burn tonight in the triceps and hammies!!

Thoughts:
considering my mood tonight i am absolutely thrilled with the way the workout turned out...hubby and i had a tiff so i was on the verge of just going to bed but i decided not to let him get the best of me and got to my workout...it really helped me feel so much better! ( although im getting pissed thinking about it again...LOL)
as far as food...it was ok today....i could have tried to have a bit of protein when i ate the almonds but i was on the go at that time so i couldnt...at any rate the macros look good so i feel i did a great job today! and i did NOT eat any damn candy or drink any damn alcohol!!!

04-14-2006, 12:48 AM	#1417
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 930 Recipes: 0 Rep Power: 30	Wow! You're getting some serious yardio in there sister! Good job on skipping all the candy!! 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.

04-12-2006, 08:52 PM	#1411
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	i have to agree he is the best doggie in the entire world! hahah hi! im on break from work...been raking leaves all morning out at the camphouse around the pool etc etc...man what a workout! i was totally soaked with sweat! talk about major arm burn! i am glad to be done with the raking thats for sure.... i also completely cleaned out the pool and did a few other things around there that the neighbor asked me to do...all in all i worked nonstop from about 9:30am to 1:30pm! wow great cardio!! in about an hour i am due back there to do more shtuff so who knows whats in store for me next! LOL... all i know is i am working and thats a good thing! i will have to see how i feel later tonight before i definitely plan a lifting workout...its supposed to be hip/hamstring dominant workout w/ triceps for my next workout so i dunno if i will feel like it after an entire day of working hard. we will just have to wait and see.... hope all is well with you all! ill be back later!

04-12-2006, 09:27 PM	#1412
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	Hi Pammie, Sounds like you had some day.. Take care.. Vanessa

04-13-2006, 01:13 PM	#1413
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	geez i couldnt get on this site last night for the life of me! sucked! so heres the post.. W2D5:IMPC Menu for today: Meal one: can tuna + 1 Tbs mayo + 40 oz coffee + 8 sweet n low + 2 Tbs coffeemate Meal two: can tuna + 1 Tbs. mayo + 1 slice 100% WW bread + 1 slice swiss cheese Meal three: medium apple + protein shake + 1 c. skim milk meal four: 3 oz pork steak + 6 oz. beef steak + 10 slices mushroom + 1 c. lettuce + 1 small tomatoe + 1 Tbs French dressing + 1 c. skim milk Macros for today: Total: 1880 Fat: 83 747 40% Sat: 26 233 13% Poly: 12 108 6% Mono: 16 142 8% Carbs: 88 315 17% Fiber: 9 0 0% Protein: 196 785 43% Alcohol: 0 0 0% Workout for today: 2 hours of raking leaves... Thoughts: i am totally wiped out! That raking kicked my arse today fo sho! i cant even hold my arms up for very long they are so tired! tomorrow will be more of the same stuff...id better get to bed and get some sleep! please forgive me not making any journal visits tonight...im really just too tired! see ya tomorrow!

04-13-2006, 02:04 PM	#1414
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	That's why I couldn't make it to your journal to say hello last night! It was irritating me! :boink: Yard work is hard work! You can certainly count that as exercise! Happy Thursday!

04-13-2006, 09:54 PM	#1415
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	I can't wait until i move into my house so i can get in some of that good leaf racking cardio.. Take care Vanessa

04-14-2006, 12:30 AM	#1416
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	OMG i am finally home! wow have i been BUSY! i started out working in the garden at the neighbors...pulled up all her tomato plants ( she has new ones coming)....i was careful when digging them up and took them home and put them in the ground...i dont think they were out of the ground for more than 30 minutes! some of them even have tomatoes on them so i figured why the hell not right? she was just gonna throw them away! after that i went to her sons house and mowed his yard and raked for an hour or so...bagged 4 bags of leaves....then used the blower on the front and it looked marvelous! then... i dashed home with barely enough time to jump in the shower and get dressed to go to the school for the easter parties...made it there but realized while i was sitting there watching them all eat candy that i hadnt eaten ALL day....i had had a protein shake right before i left for the neighbors but hadnt had one moment to even think of food since!YIKES! no bueno! i kept myself under control once i realized i was hungry...hahah....made it through the entire party ordeal without eating ONE piece of candy! Yay! we left the school at about 1:15 and i got all the kids picked up... i ate a ground beef patty w/ cheese and 1.5 oz almonds as soon as i could...this tided me over while i was working at the camphouse....when i got to the neighbors to get paid she ended up having about 2 MORE hours worth of stuff for me to do and i havent had a chance to eat again! UGH! now i am sitting here typing this and wondering why i am not eating...hahah...id better do that...

04-14-2006, 04:13 AM	#1419
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Oh, what great pics of the pooches! Yardio LOL that's awesome! Your are really burning some serious calories, girl. The pounds must be falling off like mad. I'm so proud of you. You're motivation and discipline is inspiring. Way to go avoiding the candy. It just takes one, to lead to candy overload. :nosthumbs Any plans for easter? Any wabbits in your future?

04-14-2006, 04:40 AM	#1420
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	LMAO no no wabbits! hahah please forgive me for not posting my entire menu today...im exhausted! Macros for today: Total: 1909 Fat: 108 973 52% Sat: 36 323 17% Poly: 5 45 2% Mono: 34 308 17% Carbs: 78 252 14% Fiber: 15 0 0% Protein: 159 636 34% Alcohol: 0 0 0% workout for today: massive amounts of yardio! nighty night all!

04-14-2006, 04:25 PM	#1421
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	morning! its a totally lazy morning for me so far...i dont have to work today so i am chillin and relaxing as much as possible! i will lift tonight for sure...hip/hamstring dominant! whohooo deadlifts! ill BBL!

04-14-2006, 06:33 PM	#1422
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	Hi Pammie, You need to rest after the cardio you have been doing Hope you have a wonderful Easter weekend Vanessa

04-14-2006, 10:11 PM	#1424
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	lol good stuff rasp...i agree with you 100%...stuff differs depending on various issues...basically i dont stress too much on all that... you know me...hahah...i goooo with the flowww.... well hell its been an interesting day for me so far....what was spozed to be a lazy and relaxing morning ended up being the morning from hell for a little while and then blissful silence...... everything was quite good early on....the kids slept in and i enjoyed a little bit of me time before they all got up...then the fighting commensed....the worst one being with the two boys...the oldest is 14 and he's always getting irritated with the 7 year old....with good reason usually...but he HITS or KICKS or something violent to solve the issue instead of dealing with it another way yanno? so then he always gets in trouble too because he resorted to violence on his much younger bro...UGH....well they got into it this morning and the young one decided to throw something at his brother to get back at him for stealing a fork from him and then kicking him in the back....oy...so guess what the little shitsky decides to throw? MY digital camera....it went SMACK on the cabinet and then hit the floor with a THUD...i tried to see if it would come on but so far it hasnt...i dont know if my batteries are good though so i will have to wait until later when i go to the store and buy batteries to see if it is indeed broken...needless to say i was totally pissed off...they BOTH got in trouble.... but then we went to Walmart so i could buy Easter stuff...they ended up convincing me to let them have their presents early...hahah...its SO HOT today and i had bought one of those pools that isnt too big but is still big enough for them to play in and cool down etc etc in yanno? and i also had gotten a slip n slide ( what was i thinking?)....soooo i ended up giving them these things and they have been outside playing happliy for a good hour now...every now and then someone will scream MOM...i will go out and look...and they will have solved whatever it was...THANK GAWD...after this morning i am still totally pissed though! i really NEED that camera for the IMPC contest and now i dont have one if it turns out to be broken...that SUCKS.... ahh but i DO feel better now that its quiet in the house...although its a freaking mess now that i look around! ahhaha...i need to get up off my bootie and clean up i guess... i did plant a bunch of marigolds this afternoon around the tomato plants! the garden is really looking good! we have tomatoes, zucchini, onions, jalepenos and cucumbers SO FAR....i am thinking about doing an herb garden too but i never have so i dont know what im doing...hahha oh great someone is crying...here they come!

04-15-2006, 12:38 AM	#1425
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Ohh, you lucky girl, I wish it was hot here. If I had a garden, I would be planting too...sigh. Have a happy easter with the kids. I hope your camera is okay, keep those pics comin' mama!

04-15-2006, 05:32 AM	#1426
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	Today's Menu: meal one: 5 oz lean beef steak + 1 c. green beans + 12 oz coffee + 1.5 Tbs coffeemate + 4 sweet n low meal two: can tuna + 1 Tbs mayo meal three: 1 oz almonds meal four: 2 oz regular ground beef + 6 oz chicken breast +1/4 c. cream of chicken soup + 1/4 cream of celery soup + 2 oz 100% whole wheat rotini + 1 c. broccoli + 1/4 c. cheddar cheese meal five: double protein shake macros for today: Total: 1930 Fat: 82 739 39% Sat: 26 238 13% Poly: 4 38 2% Mono: 15 133 7% Carbs: 84 276 15% Fiber: 16 0 0% Protein: 217 867 46% Alcohol: 0 0 0% Workout for Today: *Hip/Hammie dominant w/ triceps* deadlifts: 1x5@180lbs, 3x5@195lbs, 1x5@180lbs SLDL: 3x8@104lbs front squats: 2x8@64lbs, 1x8@55lbs close grip bench press: 1x5@80lbs, 2x5@95lbs, 2x5@90lbs alternating db triceps extentions: 3x8@15lbs cable pushdowns: 3x10@65lbs started light with the deadlifts just to see how they felt on my shoulder tonight...i was kinda in a bad mood so i was having a hard time getting into things at first...but once i did a few sets of deads i felt better and was able to concentrate. after the first set of 5 w/ 180lbs i knew i could easily increase the weights...i upped to 195lbs for the next 3 sets, and although i have been known to deadlift way heavier, tonight i was close to failure on that 3rd set of 195s so i lowered back down to 180lbs for the last set of 5 and felt good about it...my hammies were screaming! SLDL was next...as always i tried to keep that bar as close to my legs as i could while going down and coming back up...arched my back a little for the burn! next was my quad accessory...i chose to try front squats tonight because i cannot for the life of me remember when i last did these! i went VERY light at first and im dayum glad i did! it almost killed me using 64lbs for 8 on these! at first i couldnt get the bar comfortable up there above my chest...and then when i did and i had my arms kinda like crossed jeanie style, elbows up...eyes looking up and ass BACK and down...i almost couldnt get up on the first rep! and OMG i almost think i felt these more in my calves than my front quads!.....but i eventually got it down i think, although i had to lower the weight to 55lbs for the last set of 8....i havent been this glad to be done with a set in a LONG time! yikes those biatches are HARD! i gladly moved into tricep work next... started with close grip benches...i love these! but i also realize tha these occassionally tweak my shoulder, so i started very light with 80lbs...these went up easily so i increased to 95lbs for the next 2 sets...shoulder began to ache a little so i lowered to 90lbs for the last 2 sets of 5...no prollems with shoulder after that though! good news! alternating db tricep extentions were next....these felt great at 15lbs and i didnt feel any pain in my shoulders at all..i know this exercise works the triceps..but any arm work also tweaks my shoulder quite often so i have to be very aware of how it feels constantly. if it hurts i lower the weights or even stop altogether depending on the pain. cable pushdowns were last on the list....i did 3 sets of 10 at 65lbs on my cable thingy...they felt challenging! good burn tonight in the triceps and hammies!! Thoughts: considering my mood tonight i am absolutely thrilled with the way the workout turned out...hubby and i had a tiff so i was on the verge of just going to bed but i decided not to let him get the best of me and got to my workout...it really helped me feel so much better! ( although im getting pissed thinking about it again...LOL) as far as food...it was ok today....i could have tried to have a bit of protein when i ate the almonds but i was on the go at that time so i couldnt...at any rate the macros look good so i feel i did a great job today! and i did NOT eat any damn candy or drink any damn alcohol!!!