PammieJoe's - Women Can Lift Heavy Too! - Journal! - Page 66

**dbflgirl** · 11-30-2006, 11:47 PM

Good going, Pammie. It's hard to have willpower when there is temptation all around!

But you are doing it.

pammiejoe6 · 12-01-2006, 05:16 AM

yeah...i guess since i have worked in the restaurant business for my entire life it doesnt effect me the same as it does others....lol....at any rate i am determined to prove to myself that i can do this so i will resist each temptation one at a time....lol..!

great to see you raspy and dbflgirl!

it was a LONG day today! i started work early at the neighbors and worked for a solid 6 hours before having to get the kids from school. after that it was cleaning house...cooking dinner....helping kids with homework...but once everyone was taken care of i FINALLY got to my workout! i am STOKED! it was really tempting to just go to bed when my hubby did but i told myself if i am going to do this i need to do it on my own terms and i have to STICK to it! i am super glad i did....i feel really great! the workout was killer!

i have another really busy day ahead of me tomorrow so ill log this workout and then hit the hay...ill be back tomorrow sometime to catch up!

horizontal Push/ Pull: ( back/chest/calves)

rack pulls: 6x4 @ 205lbs
bb rows: 3x10 @75lbs
db rows: 3x10 @ 35lbs
bb flat bench press: 2x10 @ 85lbs, 1x7 @ 85lbs
inclined db bench press: 1x10 @30lbs, 2x10 @25lbs
flat flyes: 3x8 @15lbs
standing calf raises: 3x10 @ BW

i started heavy on the rack pulls....these felt really good! i know i could have increased the weight but i dont wanna rush into things...hahah...nevertheless they felt awesome and really got my blood pumping!
bb rows were next and whoa were these fantastic! i was able to use really good form on these but was extremely challenged on that last set of 10...omg! whew!
db rows were last for the back....i used nice slow steady movements doing these and really concentrated on pulling....my left side i a lot weaker than my right but i still managed fine with the 30lb db.
fkat bench was next....i had planned to do 5x5, but the first 5 went up so easy i decided to increase the reps and lower the sets....the second set of 10 went well but was a lot harder than the first....lol...and the last set proved to be harder than i imagined and i could only pump out 7 before reaching failure. i am pleased with the burn i got in my pecs! rockin!
incline db bench press was next....i used 30lb dbs for the first set of 10 but i felt like i wasnt using very good form so i lowered to 25lb dbs for the next 2 sets and felt pleased and challenged when i was done!
flat flyes were last for chest....i dont really like flyes but i didnt want to do pushups so i did the flyes...hahaha...the 3 sets of 8 with the 15lb db was challenging.
next i did 3 sets of 10 calf raises with body weight....i made a point to squeeze at the top and felt it bigtimes!! awesome!

i am soooooo proud of myself! yay! hehe....my eating was totally on track and i got in my workout! now time to go collapse in bed and get ready to do it all over again tomorrow.....

hugs!

pammiejoe6 · 12-01-2006, 02:11 PM

man i feel really good today!

i only have a few minutes before i have to go...im going to a new lady's house this morning to help her clean and then i will go to my neighbors and work either right after i am done over at the new place or right after i get the kids from school. LOTS to do!!

quad workout tonight! oye!

pammiejoe6 · 12-02-2006, 02:25 AM

well crap i am totally wiped out tired and will not do my quad workout tonight...it will happen tomorrow for certain....i just worked 9 hours hard maual labor and dont have any energy left....

see ya tomorrow!

pammiejoe6 · 12-03-2006, 04:49 AM

wow what a crazy busy day i had AGAIN!! we did all sorts of stuff today....went to see my mom, went grocery shopping, went to a parade and fireworks show! whew!

i finally got to my workout after everyone was done with dinner....yay me!

heres what i did:

Quad dominant w/ biceps:

ATF squats: 3x10 @ 85lbs
leg extentions: 3x10 @ 75lbs
bent knee good mornings: 3x10 @ 70lbs
bb bicep curls: 3x10 @ 45lbs
drag curls: 3x10 @ 35lbs
hammer curls: 3x10 @ 15lbs

ok! so i started with the ass to the floor squats...since i didnt feel like dragging in my old weight bench to use as a squat rack i cleaned the barbell for all 3 sets...the first set was a bit challenging...the second set went fantastic but was challenging straight through....the last set of 10 was HELL!! omg ESP those LAST 5...shit i thought i was gonna die! but i pushed through and got a jab of adrenaline for my efforts! gotta love it!
leg extentions were really good....i felt them target my upper quads and man did they burn on that last set of 10! yeowch!
i decided to try some good mornings for my hammie accessory...i had a slight bend in my knee and felt them really good in my hammies...the 70lbs seemed appropriate for the higher reps too....really nice!
barbell curls were next....i have to say i am really proud of my bicep curls....i use the most solid form ever....do not sway at ALL and really use just my biceps and forearms for all the work...these were VERY good tonight...i got a killer burn and was challenged in a big way!
drag curls were next....man these were so challenging....the last 2 sets really killed!
last i did hammer curls....these felt very nice at 15lbs but i should increase to 20lbs for the next time.

i am sooooo stoked that i got in my workout even though im tired as hell! hopefully tomorrow my legs will be screaming in DOMS pain!!! whohooooo! hahahaaaa!

pammiejoe6 · 12-03-2006, 04:51 AM

i forgot to mention that i have seen a BIG drop in the scale over the last day or so....low carb really sucks that water weight out of you first and so i know thats mostly what it has been but once i am into week 2 i know i will start burning fat and losing weight and inches! so exciting!
i tried on a pair of pants today that i havent been able to fit into in at least 3 weeks and they slid right on and buttoned perfectly! i was so excited it kept me motivated all day long!! yay!!

Defiant1 · 12-03-2006, 01:33 PM

Quote:

Originally Posted by pammiejoe6

i forgot to mention that i have seen a BIG drop in the scale over the last day or so....low carb really sucks that water weight out of you first and so i know thats mostly what it has been but once i am into week 2 i know i will start burning fat and losing weight and inches! so exciting!
i tried on a pair of pants today that i havent been able to fit into in at least 3 weeks and they slid right on and buttoned perfectly! i was so excited it kept me motivated all day long!! yay!!

I love low carb, it strips bodyfat off of me quickly.

Do you use ketostix?

pammiejoe6 · 12-03-2006, 02:18 PM

Quote:

Originally Posted by Defiant1

I love low carb, it strips bodyfat off of me quickly.

Do you use ketostix?

nah not this time....i did use them when i was low carbing the first time (Oct 2003) but now i can just tell by the color of my pee if i am in ketosis or not....besides i am only consuming carbs in the form of veggies and 1 c. milk a day so i KNOW im there.....hehe.....oh and my BREATH! hahahahah yucky keto breath!

great to see you defiant!

Defiant1 · 12-03-2006, 02:36 PM

Quote:

Originally Posted by pammiejoe6

nah not this time....i did use them when i was low carbing the first time (Oct 2003) but now i can just tell by the color of my pee if i am in ketosis or not....besides i am only consuming carbs in the form of veggies and 1 c. milk a day so i KNOW im there.....hehe.....oh and my BREATH! hahahahah yucky keto breath!

great to see you defiant!

I agree, once you are in it, you can sort of tell...hard to describe but I'm sure you know what I mean.

I'm lucky I NEVER get keto breath! In fact, I feel and think much better when I am in ketosis.

More relaxed, sleep better, focus better. I sound like a commercial lol.

Edit: I find L-Carnitine very useful when LC'ing, do you?

pammiejoe6 · 12-04-2006, 03:29 AM

Quote:

Originally Posted by Defiant1

I agree, once you are in it, you can sort of tell...hard to describe but I'm sure you know what I mean.

I'm lucky I NEVER get keto breath! In fact, I feel and think much better when I am in ketosis.

More relaxed, sleep better, focus better. I sound like a commercial lol.

Edit: I find L-Carnitine very useful when LC'ing, do you?

i have taken it but didnt really notice any changes so i laid off it....what do you feel differently when you take it compared to when you dont when your Lcing?

pammiejoe6 · 12-04-2006, 04:09 AM

whohooooo another successful day under my belt!

we got up early today and cleaned up the livingroom and set up the christmas tree...it looks fabulous!

after that i had to go to my new job and learn how to use the register....it was easy and i feel confident i will be fine...i cant WAIT to get started working again! yay!

after that i came home and watched the Texans beat the Raiders and kept flipping over to watch Dallas beat the giants too! rocking football day! i STILL cant believe that the colts lost to the titans! what a joke! lmao!

eating was TOTALLY on track today! i am so pleased! tomorrow makes a week that i have been eating low carb and getting in my lifting! so soooo kewl!

i got my workout in after dinner! heres what i did...

Verticle push/pull:
back/shoulders/calves

close grip pulldowns: 3x10 @ 75lbs
rear pulldowns: 1x10 @ 60lbs, 1x10 @ 55lbs, 1x10 @ 50lbs
db pullover: 3x10 @ 40lbs
military press: 1x10 @ 65lbs, 1x9 @ 65lbs, 1x5 @ 65lbs
db upright rows: 3x10 @ 20lbs
rear delt raises: 2 drop sets 8/4: 5l bs/10 lbs , 7.5 lbs/ 10 lbs
calf raises: 3x 10 @ 65lbs

started with the close grip pulldowns....they felt great....challenging on the last set of 10 for sure!
rear pulldowns were next...i started with 60lbs but they felt a little too heavy so i lowered to 55lbs...55lbs still felt a little heavy so i lowered to 50lbs for the last set and these felt right on track!
db pullovers were great! i had no trouble with the 40lbs on the 3x10....guess its time to up that to 45lbs and see how far i can go!
military press was next and officially kicked my ASS!!! whohoooo! the first set of 10 went great...no prollem! the second set was going really well until the 8th and 9th rep...hahah...i could NOT lift the barbell for the last rep! ugh! i rested 30 seconds and tried again...the last set i could only push out 5 reps before i failed totally....gads! hahaha....killed!
db upright rows were next...i used the 20lb dbs for these and really got a good burn in my shoulders! niiiice!
rear delt raises were last for shoulders....i used lighter weights for these....5lbs for the first set was too light but i went with it and used 10lbs for the next oart of the drop set....... i increased to 7.5lbs for the second set on the first of the drop set and stayed with the 10lbs for the second half of the drop set.
calf raises were last...i cleaned the barbell for all 3 sets....the 65lbs was good.....got a killer calf cramp each set! whohoooo!

GREAT workout!

off to bed i go! busy day ahead of me again tomorrow!!

Defiant1 · 12-04-2006, 01:04 PM

Quote:

Originally Posted by pammiejoe6

i have taken it but didnt really notice any changes so i laid off it....what do you feel differently when you take it compared to when you dont when your Lcing?

Faster and better ketosis.

**dbflgirl** · 12-04-2006, 01:29 PM

Hey Pammie, congrats on the clean week. I think they say that it takes 21 days to make a habit... so you are 1/3 of the way there.

pammiejoe6 · 12-04-2006, 02:05 PM

Quote:

Originally Posted by Defiant1

Faster and better ketosis.

hmmmmm really? well i guess ill get some soon and see what happens! thanks defiant!!

pammiejoe6 · 12-04-2006, 02:05 PM

Quote:

Originally Posted by dbflgirl

Hey Pammie, congrats on the clean week. I think they say that it takes 21 days to make a habit... so you are 1/3 of the way there.

hahahaha yay! thanks for stopping in dbflgirl!

Defiant1 · 12-04-2006, 02:07 PM

Quote:

Originally Posted by pammiejoe6

hmmmmm really? well i guess ill get some soon and see what happens! thanks defiant!!

Well, don't waste your money too fast. I know some others that had the same result you had before.

1000mg seemed to be the cut-off, and it doesn't work at all unless you are in ketosis.

pammiejoe6 · 12-04-2006, 02:08 PM

whohooooo today is day 1 week 2! so EXCITING! i am proud as he

12-01-2006, 05:16 AM	#1952
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,178 Recipes: 0 Rep Power: 85	! yeah...i guess since i have worked in the restaurant business for my entire life it doesnt effect me the same as it does others....lol....at any rate i am determined to prove to myself that i can do this so i will resist each temptation one at a time....lol..! great to see you raspy and dbflgirl! it was a LONG day today! i started work early at the neighbors and worked for a solid 6 hours before having to get the kids from school. after that it was cleaning house...cooking dinner....helping kids with homework...but once everyone was taken care of i FINALLY got to my workout! i am STOKED! it was really tempting to just go to bed when my hubby did but i told myself if i am going to do this i need to do it on my own terms and i have to STICK to it! i am super glad i did....i feel really great! the workout was killer! i have another really busy day ahead of me tomorrow so ill log this workout and then hit the hay...ill be back tomorrow sometime to catch up! horizontal Push/ Pull: ( back/chest/calves) rack pulls: 6x4 @ 205lbs bb rows: 3x10 @75lbs db rows: 3x10 @ 35lbs bb flat bench press: 2x10 @ 85lbs, 1x7 @ 85lbs inclined db bench press: 1x10 @30lbs, 2x10 @25lbs flat flyes: 3x8 @15lbs standing calf raises: 3x10 @ BW i started heavy on the rack pulls....these felt really good! i know i could have increased the weight but i dont wanna rush into things...hahah...nevertheless they felt awesome and really got my blood pumping! bb rows were next and whoa were these fantastic! i was able to use really good form on these but was extremely challenged on that last set of 10...omg! whew! db rows were last for the back....i used nice slow steady movements doing these and really concentrated on pulling....my left side i a lot weaker than my right but i still managed fine with the 30lb db. fkat bench was next....i had planned to do 5x5, but the first 5 went up so easy i decided to increase the reps and lower the sets....the second set of 10 went well but was a lot harder than the first....lol...and the last set proved to be harder than i imagined and i could only pump out 7 before reaching failure. i am pleased with the burn i got in my pecs! rockin! incline db bench press was next....i used 30lb dbs for the first set of 10 but i felt like i wasnt using very good form so i lowered to 25lb dbs for the next 2 sets and felt pleased and challenged when i was done! flat flyes were last for chest....i dont really like flyes but i didnt want to do pushups so i did the flyes...hahaha...the 3 sets of 8 with the 15lb db was challenging. next i did 3 sets of 10 calf raises with body weight....i made a point to squeeze at the top and felt it bigtimes!! awesome! i am soooooo proud of myself! yay! hehe....my eating was totally on track and i got in my workout! now time to go collapse in bed and get ready to do it all over again tomorrow..... hugs!

11-30-2006, 11:47 PM	#1951
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Good going, Pammie. It's hard to have willpower when there is temptation all around! But you are doing it.

12-01-2006, 02:11 PM	#1953
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,178 Recipes: 0 Rep Power: 85	man i feel really good today! i only have a few minutes before i have to go...im going to a new lady's house this morning to help her clean and then i will go to my neighbors and work either right after i am done over at the new place or right after i get the kids from school. LOTS to do!! quad workout tonight! oye!

12-02-2006, 02:25 AM	#1954
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,178 Recipes: 0 Rep Power: 85	well crap i am totally wiped out tired and will not do my quad workout tonight...it will happen tomorrow for certain....i just worked 9 hours hard maual labor and dont have any energy left.... see ya tomorrow!

12-03-2006, 04:49 AM	#1955
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,178 Recipes: 0 Rep Power: 85	wow what a crazy busy day i had AGAIN!! we did all sorts of stuff today....went to see my mom, went grocery shopping, went to a parade and fireworks show! whew! i finally got to my workout after everyone was done with dinner....yay me! heres what i did: Quad dominant w/ biceps: ATF squats: 3x10 @ 85lbs leg extentions: 3x10 @ 75lbs bent knee good mornings: 3x10 @ 70lbs bb bicep curls: 3x10 @ 45lbs drag curls: 3x10 @ 35lbs hammer curls: 3x10 @ 15lbs ok! so i started with the ass to the floor squats...since i didnt feel like dragging in my old weight bench to use as a squat rack i cleaned the barbell for all 3 sets...the first set was a bit challenging...the second set went fantastic but was challenging straight through....the last set of 10 was HELL!! omg ESP those LAST 5...shit i thought i was gonna die! but i pushed through and got a jab of adrenaline for my efforts! gotta love it! leg extentions were really good....i felt them target my upper quads and man did they burn on that last set of 10! yeowch! i decided to try some good mornings for my hammie accessory...i had a slight bend in my knee and felt them really good in my hammies...the 70lbs seemed appropriate for the higher reps too....really nice! barbell curls were next....i have to say i am really proud of my bicep curls....i use the most solid form ever....do not sway at ALL and really use just my biceps and forearms for all the work...these were VERY good tonight...i got a killer burn and was challenged in a big way! drag curls were next....man these were so challenging....the last 2 sets really killed! last i did hammer curls....these felt very nice at 15lbs but i should increase to 20lbs for the next time. i am sooooo stoked that i got in my workout even though im tired as hell! hopefully tomorrow my legs will be screaming in DOMS pain!!! whohooooo! hahahaaaa!

12-03-2006, 04:51 AM	#1956
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,178 Recipes: 0 Rep Power: 85	i forgot to mention that i have seen a BIG drop in the scale over the last day or so....low carb really sucks that water weight out of you first and so i know thats mostly what it has been but once i am into week 2 i know i will start burning fat and losing weight and inches! so exciting! i tried on a pair of pants today that i havent been able to fit into in at least 3 weeks and they slid right on and buttoned perfectly! i was so excited it kept me motivated all day long!! yay!!

12-04-2006, 04:09 AM	#1961
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,178 Recipes: 0 Rep Power: 85	whohooooo another successful day under my belt! we got up early today and cleaned up the livingroom and set up the christmas tree...it looks fabulous! after that i had to go to my new job and learn how to use the register....it was easy and i feel confident i will be fine...i cant WAIT to get started working again! yay! after that i came home and watched the Texans beat the Raiders and kept flipping over to watch Dallas beat the giants too! rocking football day! i STILL cant believe that the colts lost to the titans! what a joke! lmao! eating was TOTALLY on track today! i am so pleased! tomorrow makes a week that i have been eating low carb and getting in my lifting! so soooo kewl! i got my workout in after dinner! heres what i did... Verticle push/pull: back/shoulders/calves close grip pulldowns: 3x10 @ 75lbs rear pulldowns: 1x10 @ 60lbs, 1x10 @ 55lbs, 1x10 @ 50lbs db pullover: 3x10 @ 40lbs military press: 1x10 @ 65lbs, 1x9 @ 65lbs, 1x5 @ 65lbs db upright rows: 3x10 @ 20lbs rear delt raises: 2 drop sets 8/4: 5l bs/10 lbs , 7.5 lbs/ 10 lbs calf raises: 3x 10 @ 65lbs started with the close grip pulldowns....they felt great....challenging on the last set of 10 for sure! rear pulldowns were next...i started with 60lbs but they felt a little too heavy so i lowered to 55lbs...55lbs still felt a little heavy so i lowered to 50lbs for the last set and these felt right on track! db pullovers were great! i had no trouble with the 40lbs on the 3x10....guess its time to up that to 45lbs and see how far i can go! military press was next and officially kicked my ASS!!! whohoooo! the first set of 10 went great...no prollem! the second set was going really well until the 8th and 9th rep...hahah...i could NOT lift the barbell for the last rep! ugh! i rested 30 seconds and tried again...the last set i could only push out 5 reps before i failed totally....gads! hahaha....killed! db upright rows were next...i used the 20lb dbs for these and really got a good burn in my shoulders! niiiice! rear delt raises were last for shoulders....i used lighter weights for these....5lbs for the first set was too light but i went with it and used 10lbs for the next oart of the drop set....... i increased to 7.5lbs for the second set on the first of the drop set and stayed with the 10lbs for the second half of the drop set. calf raises were last...i cleaned the barbell for all 3 sets....the 65lbs was good.....got a killer calf cramp each set! whohoooo! GREAT workout! off to bed i go! busy day ahead of me again tomorrow!!

12-04-2006, 01:29 PM	#1963
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Hey Pammie, congrats on the clean week. I think they say that it takes 21 days to make a habit... so you are 1/3 of the way there.

12-04-2006, 02:08 PM	#1967
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,178 Recipes: 0 Rep Power: 85	whohooooo today is day 1 week 2! so EXCITING! i am proud as he