PammieJoe's - Women Can Lift Heavy Too! - Journal! - Page 49

miezimau · 04-18-2006, 03:21 PM

Hey Pammie Babes! Thanks for stopping by.
Having a lot of things going on today and yesterday, Hoping it will slow down some by tomorrow. But at least it is keeping my mind of the other thing.
Have a great Tuesday!
Muahhh

pammiejoe6 · 04-18-2006, 07:11 PM

i am back from the neighbors! Yay!! hahah....i got in a few hours worth of work and will go back and work on the pool later tonight....we also mapped out everything i am supposed to do while she is out of town on her cruise for 3 weeks....and she put an envelope with money in it for me to dip into when i need to....VERY KEWL...this way i can get what i earn the same day instead of having to wait until she gets back from her trip! this is totally kewl!

now i will sit here and write my workout in my spiral...its gonna be horizontal push/pull tonight! my FAV workout!

im so bummed that my digital camera got broken this weekend...this pooch Sammy is doing all sorts of cute things as i sit here typing...hahah...he's such a moose!

i guess ill have to dig up that old camera i have that i have to be outside to use...but its better than nothing...hey! maybe ill buy myself a new digital with the money i am making from my neighbor! good idea! i also need to get a new weight bench....or at least a new seat for it...this old one i got a few years ago is all screwed up from the kids standing on it...the plywood or whatever it is under the cover is all broken and lopsided...makes it impossible to do leg curls or anything like that....course i bet i could make a seat for way cheaper....but WILL i?? hahah nah prolly NOT....

we shall see...im doing all kinds of interesting things lately...

ok...time to go eat and write out my workout!

RaSP · 04-19-2006, 12:15 AM

Good job keeping with your program Pammie!

*R*

vanessa40 · 04-19-2006, 07:37 PM

Hi Pammie,
I see you are keeping busy.. Have a great day

Vanessa

pammiejoe6 · 04-19-2006, 07:51 PM

thanks for the encouragement Rasp!

my internet and phone have been down all night and just got fixed a little while ago...i thought i would DIE last night after i finished my workout and i couldnt come in and post it! hahaha

so here i am playing catchup...

Macros from yesterday:
Total: 1907
Fat: 80 718 39%
Sat: 25 226 12%
Poly: 2 20 1%
Mono: 21 191 10%
Carbs: 85 325 18%
Fiber: 4 0 0%
Protein: 203 812 44%
Alcohol: 0 0 0%

Workout from yesterday:

Horizontal Push/Pull:

Rack Pulls: 5x5@204lbs
BB bent over rows: 3x8@104lbs
Cable rows: 3x10@45lbs
BB flat bench press: 1x5@84lbs, 1x5@89lbs, 3x5@94lbs
db incline bench press: 3x8@30lbs
db flat flyes: 3x10@15lbs
standing one-legged calf raises: 5x5@BW

i started heavy with the rack pulls last night...they felt EXTREMELY heavy that first set but after that they were great....i almost reached failure on that last set of 5 but didnt quite.....today i have a niiiiiice burn in my upper back...feels great!
bent over rows were next....i started with suppinated grip and really paused at the top on these...they were challenging but went better than ever! pronated grip for second set and back to suppinated on last set...
cable rows were last for the back...i know 45lbs seems light but with this machine i have its difficult! i got a fantastic burn doing these...almost couldnt keep my grip for the 8,9,10th rep in that last set!
flat bench press was next...i started light because these have been known to screw with my shoulder...but 84lbs felt ridiculously light so i increased to 89lbs for the next 5...but again...easy...i upped it to 94lbs for the last 3 sets of 5 and feel like i really worked my pecs hard....today they are aching and feel sore in all sorts of places...kewl!
db incline bench press was next...since i did fairly well with the flat bp i decided to go ahead and use the 30lb dbs for these...the 3 sets of 8 went smooth as pudding....i felt strong!
db flat flyes were last...for sets of 10 i go fairly light with the 15lb dbs...these went well without anything spectacular to report...LOL
standing calf raises were last...i did these with only my BW but used slow, concentrated movements and really PAUSED at the top on all sets.

After the workout i hopped on the exercise bike for 10 min sscardio! i was soaking in sweat! fabulous workout!

POST WO cardio:
10 min ss cardio on bike

and now for today....
i woke up and immediately went to the bike and did 20 min sscardio on totally empty! Food is totally on track and i am feeling energetic and full of energy!

pammiejoe6 · 04-20-2006, 05:23 AM

Macros for today:
Total: 1876
Fat: 78 699 38%
Sat: 24 219 12%
Poly: 15 132 7%
Mono: 18 159 9%
Carbs: 115 412 23%
Fiber: 12 0 0%
Protein: 178 713 39%
Alcohol: 0 3 0%

Workouts for today:
20 min sscardio on empty in AM
30 min sscardio swimming in afternoon

i am so sorry i am behind on posting in journals...i promise to get caught up tomorrow!

**NewSpawn** · 04-20-2006, 06:20 AM

nice pammie......keep going strong. have a great day tomorrow....uh... i mean today

vanessa40 · 04-20-2006, 03:42 PM

Hi Pammie,
Great workout...

...wow..

Vanessa

pammiejoe6 · 04-20-2006, 05:12 PM

hi!

well its thursday! i am relaxing around the house today....bought some flowers to plant somewhere in the backyard and also got a few kewl pkgs of seeds to get going as well! its HOT outside...but its nice too...better than in the trailer w/o A/C....believe you me, Texas is not the place to live if you dont have A/C....:boink:

quad workout is looming over my head...hahha....i will do it today.....:mgfight:

other than that not too much to say....im feeling hungry and overly emotional these days so its best i keep it short and sweet until i am back to normal...hahahaha

pammiejoe6 · 04-20-2006, 10:11 PM

had an awesome workout earlier! i feel great! i will post it in a little while...right now i am out the door to go get my daughter from school!

pammiejoe6 · 04-20-2006, 11:14 PM

Workout for Today:

Quad dominant w/ biceps

ATF Squats: 4x5@124lbs, 1x5@114lbs
lunges: 3x8@BW
SLDL: 3x10@104lbs <--hammie accessory
BB bicep curls: 3x5@59lbs, 2x5@54lbs
alternating seated db curls: 1x8@20lbs, 1x8@17. 5lbs 1x8@15lbs
drag curls: 1x10@34lbs, 2x10@29lbs

i started with my squats...124lbs felt heavy as shit today! UGH! hahaha....i did fine for the first 3 sets but then the 4th set i had to pause between 3rd and 4th and 4th and 5th rep...on the 5th set i lowered the weight by 10lbs and hammered out 5 reps no prollem...since i squat barefooted on the kitchen floor i have been experiencing problems with my sweat making the floor slippery....today i brought over a rug to squat on and it made things a HELL of a lot easier!!
lunges were next....i only used bodyweight to do these but they still almost killed me! UGH! have i ever mentined how much i hate lunges?

SLDL for the hammie accessory were last for the leggies...these i did nice and slow, keeping that bar as close to my bod as possible and arching my back and sticking out my ass for a GREAT hammie burn!
bb bicep curls were next...i decided to go heavy on these today and man did i get a major PUMP...the first 3 sets were with 59lbs and man lemme tell you that was really hard! hehehe....i had to lower down to 54lbs for the last 2 sets of 5....man you shouldda SEEN my bulging biceps when i was done with those curls!
seated db curls followed....nothing much exciting...i started with the 20lb db and did fine for the first set of 8...but i got a slight twinge in my shoulder after that first set so i lowered the weight to 17.5lbs....happened again on that set so i lowered to 15lbs and it felt just fine.
drag curls were next...these TOTALLY KILLED me with 34lbs on the bar....i lowered to 29lbs and still got a killer burn....

GREAT WORKOUT! im totally drenched in SWEAT!

Cardio for Today:
hopped on the exercise bike for 10 min sscardio after lifting

RaSP · 04-21-2006, 01:40 AM

OK, I've been meaning to ask you how you get those crazy denominations in you weights. A 124 lb squat???? What combination of plates do you use to get that?

*R*

Tearose1070 · 04-21-2006, 01:50 AM

wow Pammie great workout!

JJ_Sungirl · 04-21-2006, 02:19 AM

Geezuz Gawd, Pammie...Look at those numbers...LOOK OuT NOViCe, Here you come!

I am so envious of your strength, holy...., especially your BB bicep curls...biceps are my fav muscle group. I saw your guns in the 30's pics section, GF. :cam: THEY'RE HUGE!

Keep up the hard work and dedication! We're behind ya!

pammiejoe6 · 04-21-2006, 12:17 PM

Quote:

Originally Posted by RaSP

OK, I've been meaning to ask you how you get those crazy denominations in you weights. A 124 lb squat???? What combination of plates do you use to get that?

*R*

hahah well my barbell weighs 4lbs....then i add 2 50lb weights....then i add on 2 10lb plates....that's 124lbs!

pammiejoe6 · 04-21-2006, 12:17 PM

Quote:

Originally Posted by Tearose1070

wow Pammie great workout!

Thanks T! i feel it today fo sho!

pammiejoe6 · 04-21-2006, 12:19 PM

Quote:

Originally Posted by JJ_Sungirl

Geezuz Gawd, Pammie...Look at those numbers...LOOK OuT NOViCe, Here you come!

I am so envious of your strength, holy...., especially your BB bicep curls...biceps are my fav muscle group. I saw your guns in the 30's pics section, GF. :cam: THEY'RE HUGE!

Keep up the hard work and dedication! We're behind ya!

why thankee...i DO love my biceps...they're purty...

its funny....when i loaded up the barbell i thought i had only put 49lbs on there but after looking again i saw it had been the 59lbs! i was stoked! interesting how you can fool yourself into lifting heavier if you actually think the weight is lower!

04-18-2006, 03:21 PM	#1441
miezimau IMPC Contestant Join Date: Mar 2006 Location: at home Posts: 473 Recipes: 0 Rep Power: 10	Hey Pammie Babes! Thanks for stopping by. Having a lot of things going on today and yesterday, Hoping it will slow down some by tomorrow. But at least it is keeping my mind of the other thing. Have a great Tuesday! Muahhh __________________ Opportunity Some People dream of Success..While others wake up and work hard at it.

04-19-2006, 12:15 AM	#1443
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 930 Recipes: 0 Rep Power: 30	Good job keeping with your program Pammie! 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.

04-21-2006, 01:40 AM	#1452
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 930 Recipes: 0 Rep Power: 30	OK, I've been meaning to ask you how you get those crazy denominations in you weights. A 124 lb squat???? What combination of plates do you use to get that? 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.

04-21-2006, 01:50 AM	#1453
Tearose1070 Amateur Join Date: Mar 2006 Posts: 51 Recipes: 0 Rep Power: 3	wow Pammie great workout! __________________ ~Tearose~ Current Goal: 18% bodyfat and fit into a size 10 by June 16th!

04-18-2006, 07:11 PM	#1442
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	i am back from the neighbors! Yay!! hahah....i got in a few hours worth of work and will go back and work on the pool later tonight....we also mapped out everything i am supposed to do while she is out of town on her cruise for 3 weeks....and she put an envelope with money in it for me to dip into when i need to....VERY KEWL...this way i can get what i earn the same day instead of having to wait until she gets back from her trip! this is totally kewl! now i will sit here and write my workout in my spiral...its gonna be horizontal push/pull tonight! my FAV workout! im so bummed that my digital camera got broken this weekend...this pooch Sammy is doing all sorts of cute things as i sit here typing...hahah...he's such a moose! i guess ill have to dig up that old camera i have that i have to be outside to use...but its better than nothing...hey! maybe ill buy myself a new digital with the money i am making from my neighbor! good idea! i also need to get a new weight bench....or at least a new seat for it...this old one i got a few years ago is all screwed up from the kids standing on it...the plywood or whatever it is under the cover is all broken and lopsided...makes it impossible to do leg curls or anything like that....course i bet i could make a seat for way cheaper....but WILL i?? hahah nah prolly NOT.... we shall see...im doing all kinds of interesting things lately... ok...time to go eat and write out my workout!

04-19-2006, 07:37 PM	#1444
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	Hi Pammie, I see you are keeping busy.. Have a great day Vanessa

04-19-2006, 07:51 PM	#1445
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	thanks for the encouragement Rasp! my internet and phone have been down all night and just got fixed a little while ago...i thought i would DIE last night after i finished my workout and i couldnt come in and post it! hahaha so here i am playing catchup... Macros from yesterday: Total: 1907 Fat: 80 718 39% Sat: 25 226 12% Poly: 2 20 1% Mono: 21 191 10% Carbs: 85 325 18% Fiber: 4 0 0% Protein: 203 812 44% Alcohol: 0 0 0% Workout from yesterday: *Horizontal Push/Pull:* Rack Pulls: 5x5@204lbs BB bent over rows: 3x8@104lbs Cable rows: 3x10@45lbs BB flat bench press: 1x5@84lbs, 1x5@89lbs, 3x5@94lbs db incline bench press: 3x8@30lbs db flat flyes: 3x10@15lbs standing one-legged calf raises: 5x5@BW i started heavy with the rack pulls last night...they felt EXTREMELY heavy that first set but after that they were great....i almost reached failure on that last set of 5 but didnt quite.....today i have a niiiiiice burn in my upper back...feels great! bent over rows were next....i started with suppinated grip and really paused at the top on these...they were challenging but went better than ever! pronated grip for second set and back to suppinated on last set... cable rows were last for the back...i know 45lbs seems light but with this machine i have its difficult! i got a fantastic burn doing these...almost couldnt keep my grip for the 8,9,10th rep in that last set! flat bench press was next...i started light because these have been known to screw with my shoulder...but 84lbs felt ridiculously light so i increased to 89lbs for the next 5...but again...easy...i upped it to 94lbs for the last 3 sets of 5 and feel like i really worked my pecs hard....today they are aching and feel sore in all sorts of places...kewl! db incline bench press was next...since i did fairly well with the flat bp i decided to go ahead and use the 30lb dbs for these...the 3 sets of 8 went smooth as pudding....i felt strong! db flat flyes were last...for sets of 10 i go fairly light with the 15lb dbs...these went well without anything spectacular to report...LOL standing calf raises were last...i did these with only my BW but used slow, concentrated movements and really PAUSED at the top on all sets. After the workout i hopped on the exercise bike for 10 min sscardio! i was soaking in sweat! fabulous workout! *POST WO cardio:* 10 min ss cardio on bike and now for today.... i woke up and immediately went to the bike and did 20 min sscardio on totally empty! Food is totally on track and i am feeling energetic and full of energy!

04-20-2006, 05:23 AM	#1446
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	Macros for today: Total: 1876 Fat: 78 699 38% Sat: 24 219 12% Poly: 15 132 7% Mono: 18 159 9% Carbs: 115 412 23% Fiber: 12 0 0% Protein: 178 713 39% Alcohol: 0 3 0% Workouts for today: 20 min sscardio on empty in AM 30 min sscardio swimming in afternoon i am so sorry i am behind on posting in journals...i promise to get caught up tomorrow!

04-20-2006, 06:20 AM	#1447
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	nice pammie......keep going strong. have a great day tomorrow....uh... i mean today

04-20-2006, 03:42 PM	#1448
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	Hi Pammie, Great workout... ...wow.. Vanessa

04-20-2006, 05:12 PM	#1449
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	hi! well its thursday! i am relaxing around the house today....bought some flowers to plant somewhere in the backyard and also got a few kewl pkgs of seeds to get going as well! its HOT outside...but its nice too...better than in the trailer w/o A/C....believe you me, Texas is not the place to live if you dont have A/C....:boink: quad workout is looming over my head...hahha....i will do it today.....:mgfight: other than that not too much to say....im feeling hungry and overly emotional these days so its best i keep it short and sweet until i am back to normal...hahahaha

04-20-2006, 10:11 PM	#1450
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	had an awesome workout earlier! i feel great! i will post it in a little while...right now i am out the door to go get my daughter from school!

04-20-2006, 11:14 PM	#1451
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	Workout for Today: *Quad dominant w/ biceps* ATF Squats: 4x5@124lbs, 1x5@114lbs lunges: 3x8@BW SLDL: 3x10@104lbs <--hammie accessory BB bicep curls: 3x5@59lbs, 2x5@54lbs alternating seated db curls: 1x8@20lbs, 1x8@17. 5lbs 1x8@15lbs drag curls: 1x10@34lbs, 2x10@29lbs i started with my squats...124lbs felt heavy as shit today! UGH! hahaha....i did fine for the first 3 sets but then the 4th set i had to pause between 3rd and 4th and 4th and 5th rep...on the 5th set i lowered the weight by 10lbs and hammered out 5 reps no prollem...since i squat barefooted on the kitchen floor i have been experiencing problems with my sweat making the floor slippery....today i brought over a rug to squat on and it made things a HELL of a lot easier!! lunges were next....i only used bodyweight to do these but they still almost killed me! UGH! have i ever mentined how much i hate lunges? SLDL for the hammie accessory were last for the leggies...these i did nice and slow, keeping that bar as close to my bod as possible and arching my back and sticking out my ass for a GREAT hammie burn! bb bicep curls were next...i decided to go heavy on these today and man did i get a major PUMP...the first 3 sets were with 59lbs and man lemme tell you that was really hard! hehehe....i had to lower down to 54lbs for the last 2 sets of 5....man you shouldda SEEN my bulging biceps when i was done with those curls! seated db curls followed....nothing much exciting...i started with the 20lb db and did fine for the first set of 8...but i got a slight twinge in my shoulder after that first set so i lowered the weight to 17.5lbs....happened again on that set so i lowered to 15lbs and it felt just fine. drag curls were next...these TOTALLY KILLED me with 34lbs on the bar....i lowered to 29lbs and still got a killer burn.... GREAT WORKOUT! im totally drenched in SWEAT! Cardio for Today: hopped on the exercise bike for 10 min sscardio after lifting

04-21-2006, 02:19 AM	#1454
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Geezuz Gawd, Pammie...Look at those numbers...LOOK OuT NOViCe, Here you come! I am so envious of your strength, holy...., especially your BB bicep curls...biceps are my fav muscle group. I saw your guns in the 30's pics section, GF. :cam: THEY'RE HUGE! Keep up the hard work and dedication! We're behind ya!