PammieJoe's - Women Can Lift Heavy Too! - Journal! - Page 84

Jeff Rage · 06-28-2007, 03:44 AM

Hi PJ!

Bill_Finkbiner · 06-28-2007, 08:36 AM

PJ is what we like to call FOCUSED. It's awesome to read all this positivity and energy. I have to say though, especially if you aren't supplimenting with BCAA's to bump up your protien some more. This way you won't lose any muscle. the more muscle mass you have the more fat your body burns.

PJ, you know your own body and I'm sure you'll do what's best for it, but I had to put in my $.02 about the protien. It's only because you're doing these great hardcore workouts.

pammiejoe6 · 06-28-2007, 01:11 PM

Quote:

Originally Posted by Jeff Rage

Hi PJ!

hiya jeffy!

pammiejoe6 · 06-28-2007, 01:12 PM

Quote:

Originally Posted by Bill_Finkbiner

PJ is what we like to call FOCUSED. It's awesome to read all this positivity and energy. I have to say though, especially if you aren't supplimenting with BCAA's to bump up your protien some more. This way you won't lose any muscle. the more muscle mass you have the more fat your body burns.

PJ, you know your own body and I'm sure you'll do what's best for it, but I had to put in my $.02 about the protien. It's only because you're doing these great hardcore workouts.

you got it dude...ill up my protein some more today! thanks!

strong kathy · 06-28-2007, 01:31 PM

Great workout Pammie. The weights are increasing with every workout. Stay focused and the sky's the limit

pammiejoe6 · 06-28-2007, 03:24 PM

Quote:

Originally Posted by strong kathy

Great workout Pammie. The weights are increasing with every workout. Stay focused and the sky's the limit

yeah babay!!! heheeee....and not even the SKY is the limit for me!!!!

pammiejoe6 · 06-28-2007, 03:25 PM

i just went back to see exactly what i have been doing the last 10 days and realized today is DAY 11 not Day 10!
SO KEWL!

heres my progress so far...all 11 days have been totally LC with no cheats....and NO ALCOHOL!!!!

Day 1: no workout
Day 2: Horizontal Push/Pull + 10 min post wo cardio
Day 3: Quad dominant w/ biceps + 10 min post wo cardio
Day 4: yardio ALL day (lol)/ no lifting
Day 5: Verticle Push/Pull + 10 min post wo cardio
Day 6: 20 min steady state cardio
Day 7: rest day
Day 8: Hip/Hammie dominant w/ triceps + 15 min post wo cardio
Day 9: Horizontal Push/Pull + 15 min post wo cardio
Day 10: 30 min cardio on empty in AM + Quad dominant w/ biceps + 10 min post wo cardio
Day 11: 30 min cardio on empty in AM + whatever else i do today!

i am SO PROUD OF MYSELF!

i just finished my 30 minutes on the bike (as you can see from the day 11 list...lol) and i must say watching tv at the same time really does help! it went by super fast this morning!
gotta LOVE that! a little later i will do my Verticle Push/Pull workout! i LOVE this one!!!!!

i also wanted to add that i am really glad i lowered the volume of my workouts (from 5x5 to 3x5 and 3x12 to 2x8)....a good friend of mine suggested that i do that since i am trying to lose weight...it really has helped! i dont dread the workouts anymore and i am always able to really push myself to lift heavier! plus my body doesnt need as much fuel as it would with the higher volume...

strong kathy · 06-28-2007, 03:26 PM

I think we better have that competition soon before you get too STRONG LOL

pammiejoe6 · 06-28-2007, 04:53 PM

Quote:

Originally Posted by strong kathy

I think we better have that competition soon before you get too STRONG LOL

hahahah!!! whenever youre ready!

strong kathy · 06-28-2007, 04:59 PM

Well we better start soon. We'll posts our lifts on Sundays. Is that ok with you

pammiejoe6 · 06-28-2007, 06:38 PM

Quote:

Originally Posted by strong kathy

Well we better start soon. We'll posts our lifts on Sundays. Is that ok with you

what kind of workout are you doing? how will we do this if we arent doing the same lifts? id love to see what you follow if you dont mind sharing!maybe that way we can figure out how we want to do this little challenge exactly....ideas?

pammiejoe6 · 06-28-2007, 06:39 PM

whohooo baby i just finished my workout and i am PUMPED! heheheeee!!

heres what i did:

Verticle Push/Pull:
back/shoulders/calves

narrow grip pulldowns: 3x5 ~ 110lbs
rear pulldowns: 2x8 ~ 70lbs
db pullovers: 2x8 ~ 50lbs <-PR!!
military press: 3x5 ~ 75lbs
seated db press: 2x8 ~ 30lbs
standing calf raises: 3x15 ~ BW

post wo cardio: 15 minutes on bike

i started with the narrow grip pulldowns....wow 110 was challenging! i made sure to go nice and slow on the negatives as well...wowee what a great feeling!
rear pulldowns are usually my least fav thing to do in this workout but today they actually felt good! seems like i am getting more used to them i guess! kewl!
db pullover was AWESOME! heheee! i cant believe i am saying i got a PR today but i AM! 50lb db was easy the first set but the second set was more challenging! ill stick with this weight next week too!
military press was MUCH better today than last week! the 75lbs went up nicely all 3 sets.
seated db pres is always hardest for me on the first set....the second set was good almost all the way through....the last 2 sets i really had to concentrate and push through! awesome burn!
immediately following the seated db press i hopped on the exercise bike for 15 minutes...about half way through i realized i had forgotten to do my calf raises so as soon as the 15 minutes was up i did 3 sets of 15 calf raises with bodyweight. i made sure to hold at the top...crazy calf cramps! hahaha!

GREAT WORKOUT!

strong kathy · 06-28-2007, 06:45 PM

Quote:

Originally Posted by pammiejoe6

what kind of workout are you doing? how will we do this if we arent doing the same lifts? id love to see what you follow if you dont mind sharing!maybe that way we can figure out how we want to do this little challenge exactly....ideas?

Great workout again Pammie You are doing great. You name 2 lifts and I'll name 2 lifts How does that sound

pammiejoe6 · 06-28-2007, 07:50 PM

Quote:

Originally Posted by strong kathy

Great workout again Pammie You are doing great. You name 2 lifts and I'll name 2 lifts How does that sound

thanks kathy! ok sundays we will start! nothing like a little motivation to lift heavier!!

strong kathy · 06-28-2007, 07:54 PM

Sounds great what 2 lifts would you like

pammiejoe6 · 06-28-2007, 08:32 PM

Quote:

Originally Posted by strong kathy

Sounds great what 2 lifts would you like

i dont care you pick!

RaSP · 06-28-2007, 09:35 PM

Wow. Nice lifts Pamster. You getting flooded out at all where you are?

*R*

06-28-2007, 03:44 AM	#2491
Jeff Rage Amateur Join Date: Aug 2005 Location: Baltimore, MD Posts: 84 Recipes: 0 Rep Power: 5	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! Hi PJ!

06-28-2007, 08:36 AM	#2492
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! PJ is what we like to call FOCUSED. It's awesome to read all this positivity and energy. I have to say though, especially if you aren't supplimenting with BCAA's to bump up your protien some more. This way you won't lose any muscle. the more muscle mass you have the more fat your body burns. PJ, you know your own body and I'm sure you'll do what's best for it, but I had to put in my $.02 about the protien. It's only because you're doing these great hardcore workouts. __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton

06-28-2007, 01:31 PM	#2495
strong kathy Amateur Join Date: Aug 2005 Posts: 62 Recipes: 0 Rep Power: 13	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! Great workout Pammie. The weights are increasing with every workout. Stay focused and the sky's the limit

06-28-2007, 03:25 PM	#2497
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! i just went back to see exactly what i have been doing the last 10 days and realized today is DAY 11 not Day 10! SO KEWL! heres my progress so far...all 11 days have been totally LC with no cheats....and NO ALCOHOL!!!! Day 1: no workout Day 2: Horizontal Push/Pull + 10 min post wo cardio Day 3: Quad dominant w/ biceps + 10 min post wo cardio Day 4: yardio ALL day (lol)/ no lifting Day 5: Verticle Push/Pull + 10 min post wo cardio Day 6: 20 min steady state cardio Day 7: rest day Day 8: Hip/Hammie dominant w/ triceps + 15 min post wo cardio Day 9: Horizontal Push/Pull + 15 min post wo cardio Day 10: 30 min cardio on empty in AM + Quad dominant w/ biceps + 10 min post wo cardio Day 11: 30 min cardio on empty in AM + whatever else i do today! i am SO PROUD OF MYSELF! i just finished my 30 minutes on the bike (as you can see from the day 11 list...lol) and i must say watching tv at the same time really does help! it went by super fast this morning! gotta LOVE that! a little later i will do my Verticle Push/Pull workout! i LOVE this one!!!!! i also wanted to add that i am really glad i lowered the volume of my workouts (from 5x5 to 3x5 and 3x12 to 2x8)....a good friend of mine suggested that i do that since i am trying to lose weight...it really has helped! i dont dread the workouts anymore and i am always able to really push myself to lift heavier! plus my body doesnt need as much fuel as it would with the higher volume...

06-28-2007, 03:26 PM	#2498
strong kathy Amateur Join Date: Aug 2005 Posts: 62 Recipes: 0 Rep Power: 13	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! I think we better have that competition soon before you get too STRONG LOL

06-28-2007, 04:59 PM	#2500
strong kathy Amateur Join Date: Aug 2005 Posts: 62 Recipes: 0 Rep Power: 13	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! Well we better start soon. We'll posts our lifts on Sundays. Is that ok with you

06-28-2007, 06:39 PM	#2502
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! whohooo baby i just finished my workout and i am PUMPED! heheheeee!! heres what i did: Verticle Push/Pull: back/shoulders/calves narrow grip pulldowns: 3x5 ~ 110lbs rear pulldowns: 2x8 ~ 70lbs db pullovers: 2x8 ~ 50lbs <-PR!! military press: 3x5 ~ 75lbs seated db press: 2x8 ~ 30lbs standing calf raises: 3x15 ~ BW post wo cardio: 15 minutes on bike i started with the narrow grip pulldowns....wow 110 was challenging! i made sure to go nice and slow on the negatives as well...wowee what a great feeling! rear pulldowns are usually my least fav thing to do in this workout but today they actually felt good! seems like i am getting more used to them i guess! kewl! db pullover was AWESOME! heheee! i cant believe i am saying i got a PR today but i AM! 50lb db was easy the first set but the second set was more challenging! ill stick with this weight next week too! military press was MUCH better today than last week! the 75lbs went up nicely all 3 sets. seated db pres is always hardest for me on the first set....the second set was good almost all the way through....the last 2 sets i really had to concentrate and push through! awesome burn! immediately following the seated db press i hopped on the exercise bike for 15 minutes...about half way through i realized i had forgotten to do my calf raises so as soon as the 15 minutes was up i did 3 sets of 15 calf raises with bodyweight. i made sure to hold at the top...crazy calf cramps! hahaha! GREAT WORKOUT!

06-28-2007, 07:54 PM	#2505
strong kathy Amateur Join Date: Aug 2005 Posts: 62 Recipes: 0 Rep Power: 13	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! Sounds great what 2 lifts would you like

06-28-2007, 09:35 PM	#2507
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 930 Recipes: 0 Rep Power: 30	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! Wow. Nice lifts Pamster. You getting flooded out at all where you are? R __________________ ~~~