PammieJoe's - Women Can Lift Heavy Too! - Journal! - Page 50

pammiejoe6 · 04-26-2006, 02:54 PM

my aunt works with this woman's mother...Jennifer has been missing for over 8 weeks....please check out THIS WEBSITE and look at her pictures...if you think you have seen her please contact the authorities!

GameDayDog · 04-26-2006, 07:15 PM

Wow.. 8 weeks.. it's scary to know that's even possible nowadays... especially after watching episodes of CSI... I wish her family the best of luck..

Peace..~G

pammiejoe6 · 04-26-2006, 08:49 PM

yeah its really TOUGH....i too hope they find her alive....
youre in Florida arent you dawg? keep your eyes open! thats where she disappeared from...

OK!! i just finished my Hip/Hammie dominant workout w/ triceps! AND i even hopped on the exercise bike for 15 min ss cardio afterwards! yippeeee! im so happy i have this exercise bike i even hopped on it first thing this morning for 20 min sscardio on empty! Gasp!

Hip/Hamstring dominant w/triceps:

deadlifts: 3x5@204lbs, 2x5@180lbs
bent knee good mornings: 3x8@100lbs
atf squats: 3x10@84lbs <- quad accessory
close grip bench press: 5x5@94lbs
db triceps extentions: 3x8@15lbs
cable pushdowns: 3x10@65lbs

i started with the deads...really pushed myself on these...i have been studying up on my form...corrected it a little bit and can really feel a big difference!....i am now using my legs for the brunt of the work..(before i wasnt going down far enough in the legs and was using my back too much i think)...so the first 3 sets were killer with the 204lbs....i pretty much reached failure on the last rep of the third set so i lowered the weight to 180lbs for the last 2 sets of 5....GREAT BURN!
i decided to try bent knee good mornings today...wow what a crazy hammie burn i got with these! yikes! can anyone say CRAMP? hahaa....
for my quad accessory i chose ATF squats...used lighter weight for higher reps...these almost KILLED ME! i swear not ONE set was smooth all the way through...i had to stop...breathe....gasp...pause...whew! i was SO GLAD to be done with them!:boink:
triceps stuff was next...
close grip bench went fantastic with the 94lbs...i was able to really keep my elbows in and use slow movements....i really felt it in my triceps bigtime! these were great!
db triceps ext were next...i considered trying the 20lb db for these but when i did it hurt my shoulder like crazy so i said screw it and used the 15lb db for all 3 sets of 8...
cable pushdowns were last...man these challenged me! good stuff!

after the workout i immediately hopped on the bike for 15 min sscardio!

JJ_Sungirl · 04-27-2006, 02:02 AM

Lookin' good cardio queen. 20 minutes every morning, good on ya!:nosthumbs Keep kickin butt on your workouts!

pammiejoe6 · 04-27-2006, 02:41 AM

Quote:

Originally Posted by JJ_Sungirl

Lookin' good cardio queen. 20 minutes every morning, good on ya!:nosthumbs Keep kickin butt on your workouts!

thanks sweety!

macros for today:
Total: 1728
Fat: 60 541 32%
Sat: 16 146 9%
Poly: 8 69 4%
Mono: 17 157 9%
Carbs: 132 457 27%
Fiber: 18 0 0%
Protein: 169 674 40%
Alcohol: 0 0 0%

workouts for today:

20 min sscardio on empty in AM

hip/hamstring dominant WO

15 min sscardio POST lifting

thoughts:
SUCCESSFUL DAY!

pammiejoe6 · 04-27-2006, 02:07 PM

look at my cute puppy sleeping....awwwww

busy day ahead...im helping at my daughter's 5th grade field day so ill be gone mostly all day! after that i am back at the school to sit with the class while the teachers go to lunch!

horizontal push/pull tonight!

RaSP · 04-27-2006, 10:02 PM

Quote:

Originally Posted by pammiejoe6

HUGE storms came through last night and now its really cool outside...feels sooo good compared to the 80-90 degree weather it HAS been ....gawd yesterday i swear i could have died of heat stroke! LOL

I don't even want to think about what someone from your area calls a *HUGE* storm.

Glad you have a break from the heat, though.

*R*

pammiejoe6 · 04-28-2006, 12:06 AM

LOL raspy...yup it can get pretty nasty around here...tornadoes are very common....spooky!

Horizontal Push/Pull:

Rack Pulls: 1x5@214lbs, 4x5@204lbs
BB Bent Over Rows: 3x8@104lbs
Cable Rows: 3x10@40lbs
Flat BB bench Press: 1x5@99lbs, 2x5@104lbs, 2x5@99lbs
Incline DB Bench Press: 1x8@35lbs, 2x8@30lbs
Incline DB Flyes: 3x10@15lbs
Standing Calf Raises: 3x10@104lbs

i started with the rack pulls....was feeling energetic and wanted to really push myself today so i started VERY HEAVY...i was able to do 5 reps with 214lbs but it felt too heavy so i lowered to 204lbs for the remaining 4 sets of 5.
bb rows were next...started with the pronated grip and switched to suppinated and then back to pronated for the last set. These felt just right at 104lbs...i was able to have enough control to hold at the top for a count of one and not sway..i am getting very good at these!
cable rows were next....jeez these killed my forearms today! i almost lost my grip EVERY set by the 7th rep...lol...by that 10th rep of the 3rd set i almost couldnt open my fingers they were so cramped! hahah...
Flat bench was next...i decided since my shoudler has been feeling good i would see how far i could push myself on these today....started with 99lbs and they felt great so i upped the weight to 104lbs for the next 2 sets of 5! after that third set i was starting to feel VERY challenged....so i lowered the weight back down to 99lbs for the last 2 sets of 5....i felt GREAT after these!
since i felt SO great i also pushed myself on the incline db bench press....used the 35lb dbs for the first set of 8 but GAWD was it HARD! i KNOW if i had attempted to do it again i would have reached failure....so i lowred to the 30lb dbs for the last 2 sets of 8...these went SMOOOOOOTH!
incline db flyes were next....i used 15lb dbs for these and really got a great burn in my upper chest and shoulders! GOOD STUFF!!
LAST i did standing calf raises! lately i have been too tired by the end of the workout to reload up the barbell...get it on the weight bench racks....and then get it on my shoulders so i have been using body weight a lot of times, but today i decided to go for it...loaded up the barbell with 104lbs and did all 3 sets of 10 calf raises with that! felt good!!

GREAT WO!

15 min sscardio on bike POST WO!

Thoughts:
i am STOKED about today's workout! also totally stoked about doing cardio afterwards! hehehee!!! i felt strong and in control! food is totally on track! i am actually looking forward to taking my May 1st progress pictures! i can FEEL that i have made positive changes in my body over the last 30 days! what a great feeling!

pammiejoe6 · 04-28-2006, 02:29 AM

Macros for today:
Total: 1746
Fat: 61 549 32%
Sat: 16 141 8%
Poly: 3 23 1%
Mono: 5 49 3%
Carbs: 114 411 24%
Fiber: 11 0 0%
Protein: 192 768 44%
Alcohol: 0 0 0%

Workouts for today:

Horizontal Push/Pull workout

15 minutes sscardio POST lifting

Thoughts:
i am pleased at how my day went! i already have nice mellow doms in my chest and upper back....leggies are starting to hurt worse....i am sure tomorrow i will be feeling really guuuuud DOMS! gotta love it!

DawnMarie · 04-28-2006, 04:28 AM

Pammie you are doing incredible!! And are so strong!!! Look at you go, keep it up!! I am gonna have to get my butt over here more often to get pointers!!! You GO girl!!! Your motivation is absolutely awesome...and contagious!! Yet another reason to visit here more!!

Can't wait to see your update pics over the coming months!

:weight_li :dumbells: :grldance:

pammiejoe6 · 04-28-2006, 01:20 PM

Quote:

Originally Posted by DawnMarie

Pammie you are doing incredible!! And are so strong!!! Look at you go, keep it up!! I am gonna have to get my butt over here more often to get pointers!!! You GO girl!!! Your motivation is absolutely awesome...and contagious!! Yet another reason to visit here more!!

Can't wait to see your update pics over the coming months!

:weight_li :dumbells: :grldance:

heheh Thanks doll! i feel the same about YOU!:nosthumbs

Lift · 04-28-2006, 02:52 PM

thats a cute puppy! Good to see ur making progress pammie

pammiejoe6 · 04-28-2006, 03:30 PM

Quote:

Originally Posted by Lift

thats a cute puppy! Good to see ur making progress pammie

Thanks lift! good to see ya!

pammiejoe6 · 04-28-2006, 03:33 PM

i feel pretty great today!

unfortunately my youngest DOESNT....so he is home sick from school today....poor baby has a fever and was feeling nauseous all night...he's laying on the couch trying to get some rest....i HATE when the kids arent feeling well!

i already got in 30 min sscardio on empty this morning! Yay!

i havent decided whether i will just do a HIIT today or if i will lift....we will see how i feel later.

hope everyone has a great day! only 3 more days till i take my May progress pictures! exciting!

dnyc99 · 04-28-2006, 09:06 PM

Hey Pammiegirl...bummer about your little one being ill. Sux!

Hope he recovers asap. Poor fella.

You on the other hand are doing awesome!! Wow Girl..you are really kicking butt! Can't wait to see your IMPC update pics.

Keep up the great work hun...

Happy Friday to ya!

~D~

miezimau · 04-28-2006, 09:46 PM

Sorry to hear your little one is sick Pammie!
I wish him a speedy recovery. Here we have typical April weather. Yesterday we had the low 70's and today is back to a little over 40. It is crazy weather.

04-26-2006, 07:15 PM	#1472
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Wow.. 8 weeks.. it's scary to know that's even possible nowadays... especially after watching episodes of CSI... I wish her family the best of luck.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

04-28-2006, 04:28 AM	#1480
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	Pammie you are doing incredible!! And are so strong!!! Look at you go, keep it up!! I am gonna have to get my butt over here more often to get pointers!!! You GO girl!!! Your motivation is absolutely awesome...and contagious!! Yet another reason to visit here more!! Can't wait to see your update pics over the coming months! :weight_li :dumbells: :grldance: __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

04-28-2006, 02:52 PM	#1482
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 12	thats a cute puppy! Good to see ur making progress pammie __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

04-28-2006, 09:06 PM	#1485
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,025 Recipes: 0 Rep Power: 184	Hey Pammiegirl...bummer about your little one being ill. Sux! Hope he recovers asap. Poor fella. You on the other hand are doing awesome!! Wow Girl..you are really kicking butt! Can't wait to see your IMPC update pics. Keep up the great work hun... Happy Friday to ya! ~D~ __________________

04-28-2006, 09:46 PM	#1486
miezimau IMPC Contestant Join Date: Mar 2006 Location: at home Posts: 473 Recipes: 0 Rep Power: 10	Sorry to hear your little one is sick Pammie! I wish him a speedy recovery. Here we have typical April weather. Yesterday we had the low 70's and today is back to a little over 40. It is crazy weather. __________________ Opportunity Some People dream of Success..While others wake up and work hard at it.

04-26-2006, 02:54 PM	#1471
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	my aunt works with this woman's mother...Jennifer has been missing for over 8 weeks....please check out THIS WEBSITE and look at her pictures...if you think you have seen her please contact the authorities!

04-26-2006, 08:49 PM	#1473
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	yeah its really TOUGH....i too hope they find her alive.... youre in Florida arent you dawg? keep your eyes open! thats where she disappeared from... OK!! i just finished my Hip/Hammie dominant workout w/ triceps! AND i even hopped on the exercise bike for 15 min ss cardio afterwards! yippeeee! im so happy i have this exercise bike i even hopped on it first thing this morning for 20 min sscardio on empty! Gasp! Hip/Hamstring dominant w/triceps: deadlifts: 3x5@204lbs, 2x5@180lbs bent knee good mornings: 3x8@100lbs atf squats: 3x10@84lbs <- quad accessory close grip bench press: 5x5@94lbs db triceps extentions: 3x8@15lbs cable pushdowns: 3x10@65lbs i started with the deads...really pushed myself on these...i have been studying up on my form...corrected it a little bit and can really feel a big difference!....i am now using my legs for the brunt of the work..(before i wasnt going down far enough in the legs and was using my back too much i think)...so the first 3 sets were killer with the 204lbs....i pretty much reached failure on the last rep of the third set so i lowered the weight to 180lbs for the last 2 sets of 5....GREAT BURN! i decided to try bent knee good mornings today...wow what a crazy hammie burn i got with these! yikes! can anyone say CRAMP? hahaa.... for my quad accessory i chose ATF squats...used lighter weight for higher reps...these almost KILLED ME! i swear not ONE set was smooth all the way through...i had to stop...breathe....gasp...pause...whew! i was SO GLAD to be done with them!:boink: triceps stuff was next... close grip bench went fantastic with the 94lbs...i was able to really keep my elbows in and use slow movements....i really felt it in my triceps bigtime! these were great! db triceps ext were next...i considered trying the 20lb db for these but when i did it hurt my shoulder like crazy so i said screw it and used the 15lb db for all 3 sets of 8... cable pushdowns were last...man these challenged me! good stuff! after the workout i immediately hopped on the bike for 15 min sscardio!

04-27-2006, 02:02 AM	#1474
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Lookin' good cardio queen. 20 minutes every morning, good on ya!:nosthumbs Keep kickin butt on your workouts!

04-28-2006, 12:06 AM	#1478
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	LOL raspy...yup it can get pretty nasty around here...tornadoes are very common....spooky! Horizontal Push/Pull: Rack Pulls: 1x5@214lbs, 4x5@204lbs BB Bent Over Rows: 3x8@104lbs Cable Rows: 3x10@40lbs Flat BB bench Press: 1x5@99lbs, 2x5@104lbs, 2x5@99lbs Incline DB Bench Press: 1x8@35lbs, 2x8@30lbs Incline DB Flyes: 3x10@15lbs Standing Calf Raises: 3x10@104lbs i started with the rack pulls....was feeling energetic and wanted to really push myself today so i started VERY HEAVY...i was able to do 5 reps with 214lbs but it felt too heavy so i lowered to 204lbs for the remaining 4 sets of 5. bb rows were next...started with the pronated grip and switched to suppinated and then back to pronated for the last set. These felt just right at 104lbs...i was able to have enough control to hold at the top for a count of one and not sway..i am getting very good at these! cable rows were next....jeez these killed my forearms today! i almost lost my grip EVERY set by the 7th rep...lol...by that 10th rep of the 3rd set i almost couldnt open my fingers they were so cramped! hahah... Flat bench was next...i decided since my shoudler has been feeling good i would see how far i could push myself on these today....started with 99lbs and they felt great so i upped the weight to 104lbs for the next 2 sets of 5! after that third set i was starting to feel VERY challenged....so i lowered the weight back down to 99lbs for the last 2 sets of 5....i felt GREAT after these! since i felt SO great i also pushed myself on the incline db bench press....used the 35lb dbs for the first set of 8 but GAWD was it HARD! i KNOW if i had attempted to do it again i would have reached failure....so i lowred to the 30lb dbs for the last 2 sets of 8...these went SMOOOOOOTH! incline db flyes were next....i used 15lb dbs for these and really got a great burn in my upper chest and shoulders! GOOD STUFF!! LAST i did standing calf raises! lately i have been too tired by the end of the workout to reload up the barbell...get it on the weight bench racks....and then get it on my shoulders so i have been using body weight a lot of times, but today i decided to go for it...loaded up the barbell with 104lbs and did all 3 sets of 10 calf raises with that! felt good!! GREAT WO! *15 min sscardio on bike POST WO!* Thoughts: i am STOKED about today's workout! also totally stoked about doing cardio afterwards! hehehee!!! i felt strong and in control! food is totally on track! i am actually looking forward to taking my May 1st progress pictures! i can FEEL that i have made positive changes in my body over the last 30 days! what a great feeling!

04-28-2006, 02:29 AM	#1479
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	Macros for today: Total: 1746 Fat: 61 549 32% Sat: 16 141 8% Poly: 3 23 1% Mono: 5 49 3% Carbs: 114 411 24% Fiber: 11 0 0% Protein: 192 768 44% Alcohol: 0 0 0% Workouts for today: *Horizontal Push/Pull workout* *15 minutes sscardio POST lifting* Thoughts: i am pleased at how my day went! i already have nice mellow doms in my chest and upper back....leggies are starting to hurt worse....i am sure tomorrow i will be feeling really guuuuud DOMS! gotta love it!

04-28-2006, 03:33 PM	#1484
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	i feel pretty great today! unfortunately my youngest DOESNT....so he is home sick from school today....poor baby has a fever and was feeling nauseous all night...he's laying on the couch trying to get some rest....i HATE when the kids arent feeling well! i already got in 30 min sscardio on empty this morning! Yay! i havent decided whether i will just do a HIIT today or if i will lift....we will see how i feel later. hope everyone has a great day! only 3 more days till i take my May progress pictures! exciting!