PammieJoe's - Women Can Lift Heavy Too! - Journal! - Page 90

pammiejoe6 · 07-26-2007, 11:29 PM

i just finished my workout!

it was nice and cloudy outside today....the wind started getting really blustery halfway through the workout....then the rain started coming down a few minutes later....i didnt see or hear any lightning so i kept going.....gawd i am so hardkore.....hehe!!

heres what i did:

Horizontal Push/Pull:
rack pulls: 3x5 @ 215lbs
bent over rows: 2x8 @ 90lbs
flat bench press: 3x5 @ 110lbs
incline db bench press: 1x1 @ 53lbs, 1x5 @ 48lbs, 2x8 @ 43lbs
db calf raises: 2x10 @ 43lbs

post lifting cardio: 15 minutes

i started with the rack pulls....man i LOVE these...i decided to up my weight from 205 last week to 215 this week and man i am glad i did....i now know i can go even higher than that next week! yay!!
i increased my bent over rows this week...last week was 85lbs....this week 90lbs was VERY challenging....ESP that second set....but i made it through and i did NOT sacrifice my form!
i increased my bench press from 105 last week to 110 this week...WOOT! (i recently realized i was scared to go higher than 100lbs on my bench since i dont have a lifting partner but i have resolved this by benching 110 this week and not dying! HA!) seriously though....sometimes i wish i had someone to lift with...i KNOW i could get REALLY strong with someone there motivating me! but THAT wont stop me....ill get there on my own no matter what!!!
incline db bench was a little strange today...i forgot that my new dumbbells weigh 3 lbs so when i loaded up the 50lb dbs i didnt realize it was actually 53lbs....i only did 1 rep when i realized i might need someone there with me to actually try these just yet with that weight....i took off 5lbs and tried it with 48lbs....was able to do 5 reps with that....so i lowered the weight 5 more lbs and was able to do 2 sets of 8 with the 43lb dbs no worries. next week i will START with 45lbs each db.
calf raises were last. i was too lazy to add any more weight to the dbs so i just did my 2x10 with the 43lb dbs...

immediately after lifting i hopped on the bike for 15 minutes!

GREAT WORKOUT!

pammiejoe6 · 07-27-2007, 04:36 AM

i had a hard time getting in enough cals today....i wasnt able to really have a decent breakfast cuz we are out of everything....lol....i need to go shopping again ASAP...and i was out of protein shake too so all i had before work was a cup of coffee w/ sweet n low and creamer and a rolled up slice of maple turkey breast! i worked for about 4 hours and then got home and cooked myself a hamburger patty w/ a little cheddar cheese on it....i had some s/f bread and butter pickles and cauliflower with that....then i got my workout in about an hour later...didnt eat anything else until dinner...had spinach and chicken breast for that and then FINALLY made it to walmart a little while ago for my whey protein and had a shake...thats all i can do....my calories should be higher i spoze but honestly i feel really full so theres no way i can eat anything else.

heres my macros:
Total: 1508
Fat: 72 650 44%
Carbs: 35 85 6%
Fiber: 14 0 0%
Protein: 186 745 50%
Alcohol: 0 0 0%

workout:
20 min ssc on empty in AM on bike
horizontal push/pull
15 min post lifting ssc on bike

**Crader** · 07-27-2007, 03:07 PM

Sounds like your doing great. Now I need to go to the gym and get my work done!

How is everything?

pammiejoe6 · 07-27-2007, 03:34 PM

Quote:

Originally Posted by Crader

Sounds like your doing great. Now I need to go to the gym and get my work done!

How is everything?

everything feels like its going great! the DCP is going great...no sides whatsoever...yay!! i need to go over and update my log about it....

hugs christine!

pammiejoe6 · 07-27-2007, 06:38 PM

whohoooo baby i just finished my workout and i feel AWESOME!!!!
someone told me nice things about myself today so i was really feeling good....decided to push myself!

heres what i did:

ATF squats: 3x5 @ 135!!!
db lunges: 3x5 @ 23lbs
db deadlifts: 2x8 @ 48lbs
bb curls: 1x5 @ 50lbs, 2x5 @ 55lbs
drag curls: 2x8 @ 40lbs

post wo cardio: 15 minutes

i started with the squats....i FINALLY got my squat rack set up the way i wanted to....i did that earlier before the workout....its an old weight bench that doesnt have the seat anymore....i switched around the front part of the thing so that the shorter part of the rack is facing out and i dont have to straddle the middle bar to get the barbell off the rack....i also secured the thing really really well into the ground....it worked like a charm! i am SUPER excited that i can now increase my squats to more than i can clean!!
135lbs was AWESOME and i have to say i used sensei's recommendation for breathing and i noticed a HAYOGE difference....i can definitely go heavier than 135 next week!!! kick ass!!!
lunges were next....i have only been doing these with bodyweight but i decided to add in some weight this week....i used 20lb dbs for all 3 sets of 5 and man oh man did i feel it! my ass is gonna be aching tomorrow!!!!! YEAH BABY!
db deadlifts were the hammie accessory....these felt fantastic...i really concentrated on using my hammies and whoa what a burn!!!!
bicep stuff was next....
curls went fine....the 50lbs was way too easy so i added 5 lbs and 55 was nice and challenging....i might start with 60 next week though....55 went up pretty nice those last 2 sets.
drag curls KILLED today!! wow!!

immediately after lifting i got on the exercise bike for 15 minutes! yay me! KICKASS WORKOUT!

pammiejoe6 · 07-28-2007, 03:26 PM

i just finished my 20 min on empty....now i have to eat something and get my ass to work!! have a great day all!

pammiejoe6 · 07-28-2007, 09:23 PM

i just finished my verticle push/pull! holy crap i feel FABULOUS!

heres what i did:

narrow grip pulldowns: 3x5 @ 110lbs
rear pulldowns: 2x8 @ 75lbs
db pullover: 1x8 @ 63lbs, 1x8 @ 58lbs
military press: 2x5 @ 90lbs 1x5 @ 85lbs
bb cuban press: 3x6 @ 25lbs
rear delt raises: 2 drop sets (10/6) 10lbs/ 5lbs

post workout cardio: 15 minutes

i started with the narrow grip pulldowns....these went really smooth today....i had nice slow negatives and really got a killer burn in my upper back...
rear pulldowns i increased this week from 70 to 75lbs....both sets went really well! i think im liking these finally!
db pullover was HARD today! the first set with 63lbs went fairly easy until the 6th rep....after that each rep was sheer concentration....i lowered the weight to 58lbs and that second set went a lot smoother but even still by that last rep i had to push through it to make it...
military press was next....i was feeling strong so i loaded up 90lbs....made it through 2 sets of 5 with that before i lowered to 85lbs! MAN my shoulders were screaming like crazy!!!
after the mp's i decided to do a few rotator cuff exercises....obviously since these are RC exercises the weight is very light...i started with cuban presses for 3 sets of 6....man oh man you wouldnt think these would do a thing but my shoulders were totally screaming by the end of the third set! whohooo!!
rear delt raises were last....i tried to do 2 drop sets of 10/6 but i accidentally did 6/10....so the first set was 10lbs for 6 reps and then 5 lbs for 10 reps....switch to other arm....repeat....thats backwards right? the heavy weight goes for the longer set and then the lighter weight goes for the less correct? oye vay im confusing myself...

immediately following the workout i hopped on the exercise bike for 15 minutes!!

IM STOKED! KICK ASS WORKOUT!

strong kathy · 07-28-2007, 09:44 PM

Again Pammie Great workout. You are doing wonderfull. Keep pumping them shoulders like you are and you'll be able to play for the New England Patriots

pammiejoe6 · 07-29-2007, 01:33 AM

Quote:

Originally Posted by strong kathy

Again Pammie Great workout. You are doing wonderfull. Keep pumping them shoulders like you are and you'll be able to play for the New England Patriots

LMAO i prefer the HOUSTON TEXANS!!!!

strong kathy · 07-29-2007, 01:54 AM

You'll be able to play for whoever you want. You go girl

pammiejoe6 · 07-29-2007, 04:41 AM

Quote:

Originally Posted by strong kathy

You'll be able to play for whoever you want. You go girl

LOL thanks hun!!!

heres my macros for today:

Total: 1606
Fat: 71 643 40%
Carbs: 58 166 10%
Fiber: 16 0 0%
Protein: 203 813 50%
Alcohol: 0 0 0%

**powerman2000** · 07-29-2007, 04:53 AM

Quote:

Originally Posted by pammiejoe6

LOL thanks hun!!!

heres my macros for today:

Total: 1606
Fat: 71 643 40%
Carbs: 58 166 10%
Fiber: 16 0 0%
Protein: 203 813 50%
Alcohol: 0 0 0%

lol

pammiejoe6 · 07-30-2007, 03:57 AM

Quote:

Originally Posted by powerman2000

lol

what are you laughing at powerman? :lol3:

today was my rest day!...i decided to add on to my list as to what i have been doing daily workout wise.....calories....fat/carbs/protein....heres the whole list...whohoooo today was DAY 42!!!!

day 1: REST 1700.....63/7/30
day 2: horizontal push/pull...10 min post wo cardio...1548...38/8/53
day 3: quad dominant w/ biceps...10 min post wo.....1889...46/4/50
day 4: REST 1606....55/8/40
day 5: verticle push/pull....10 min post wo cardio.......1924..56/4/40
day 6: 20 min cardio.....1491...43/6/50
day 7: REST....1687...69/7/24
day 8: hammie dominant w/ triceps...15 min post wo cardio...2082...55/4/41
day 9: horizontal push/pull....15 min post wo cardio....1605...58/6/36
day 10: 30 min empty...quad dom w/ biceps...10 min post wo cardio...1799...58/8/34
day 11: 30 on empty...verticle push/pull...15 min post wo cardio...1941...56/7/38
day 12: REST...1680...60/6/34
day 13: 30 on empty...hammie dominant w/ triceps...10 post wo cardio...1677...44/9/47
day 14: horizontal push/pull...1541...45/9/46
day 15: 60 min cardio...1507...44/8/48
day 16: 20 on empty....quad dom w/ biceps....15 post wo....1874...53/8/38
day 17: REST...sick didnt eat much...731....38/9/53
day 18: verticle push/pull...1624...45/8/47
day 19: REST...1655...59/3/38
day 20: 20 on empty....1542....48/8/44
day 21: hammie dominant w/ triceps...10 min post wo cardio...1787...52/7/41
day 22: 20 on empty...2061...56/5/39
day 23: 20 on empty...horizontal push/pull...15 post wo cardio...1714...55/4/41
day 24: 30 cardio...1835...59/4/37
day 25: REST....1818...43/8/50
day 26: quad dominant w/ biceps....1927...53/6/41
day 27: HIIT...1569....48/10/42
day 28: 20 empty...verticle push/pull....15 post wo cardio...1726...50/8/42
day 29: REST...1925...46/6/48
day 30: 20 empty...hammie dominant w/ triceps...15 post wo...1935...54/8/38
day 31: REST...1762...67/8/25
day 32: 20 empty...horizontal push/pull...15 post wo...2218...53/8/39
Day 33: REST..........................................1643 ................56/7/37
Day 34: Quad dominant w/ biceps.........1017..............30/9/62
Day 35: 20 empty/Verticle Push/Pull/15 post wo.....1827.....46/7/47
Day 36: 20 empty.....................................1716.... .........49/9/43
Day 37: hip/hammie w/ triceps/30 post wo....1741.......32/8/62
Day 38: REST............................................18 81.......69/7/24
Day 39: 20 empty/horizontal push/pull/15 post wo.....1508.....44/6/50
Day 40: quad dominant w/ biceps/15 post wo.............1457......34/10/56
Day 41: 20 empty/Verticle Push/Pull/15 post wo..........1606......40/10/50
Day 42: REST.............................................. ..1620.......55/5/39

im SO PROUD OF MYSELF!!!

pammiejoe6 · 07-30-2007, 01:53 PM

well today is MONDAY...weigh in and measure day! ACK!! hahaha!!

i am pleased to say that i lost 2lbs on the scale from last week AND 6.5 inches!!! wheeeeeeeee!!! that takes me to 18lbs lost so far and 29.5 inches in 42 days!!!

hehehe!!! farkin aye right!

heres where i lost inches THIS week....FINALLY some action going on in the hips! YAY!

chest: 1
waist: .5
abs: 1
hips: 2.5!!! WOW
thighs: 1
calf: .5

IM TOTALLY STOKED!

pammiejoe6 · 07-30-2007, 06:33 PM

i finally got my camera back! yay!

im taking pics soon...heres a few i took today...

07-26-2007, 11:29 PM	#2671
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 finished my workout! it was nice and cloudy outside today....the wind started getting really blustery halfway through the workout....then the rain started coming down a few minutes later....i didnt see or hear any lightning so i kept going.....gawd i am so hardkore.....hehe!! heres what i did: Horizontal Push/Pull: rack pulls: 3x5 @ 215lbs bent over rows: 2x8 @ 90lbs flat bench press: 3x5 @ 110lbs incline db bench press: 1x1 @ 53lbs, 1x5 @ 48lbs, 2x8 @ 43lbs db calf raises: 2x10 @ 43lbs post lifting cardio: 15 minutes i started with the rack pulls....man i LOVE these...i decided to up my weight from 205 last week to 215 this week and man i am glad i did....i now know i can go even higher than that next week! yay!! i increased my bent over rows this week...last week was 85lbs....this week 90lbs was VERY challenging....ESP that second set....but i made it through and i did NOT sacrifice my form! i increased my bench press from 105 last week to 110 this week...WOOT! (i recently realized i was scared to go higher than 100lbs on my bench since i dont have a lifting partner but i have resolved this by benching 110 this week and not dying! HA!) seriously though....sometimes i wish i had someone to lift with...i KNOW i could get REALLY strong with someone there motivating me! but THAT wont stop me....ill get there on my own no matter what!!! incline db bench was a little strange today...i forgot that my new dumbbells weigh 3 lbs so when i loaded up the 50lb dbs i didnt realize it was actually 53lbs....i only did 1 rep when i realized i might need someone there with me to actually try these just yet with that weight....i took off 5lbs and tried it with 48lbs....was able to do 5 reps with that....so i lowered the weight 5 more lbs and was able to do 2 sets of 8 with the 43lb dbs no worries. next week i will START with 45lbs each db. calf raises were last. i was too lazy to add any more weight to the dbs so i just did my 2x10 with the 43lb dbs... immediately after lifting i hopped on the bike for 15 minutes! GREAT WORKOUT!

07-27-2007, 04:36 AM	#2672
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 had a hard time getting in enough cals today....i wasnt able to really have a decent breakfast cuz we are out of everything....lol....i need to go shopping again ASAP...and i was out of protein shake too so all i had before work was a cup of coffee w/ sweet n low and creamer and a rolled up slice of maple turkey breast! i worked for about 4 hours and then got home and cooked myself a hamburger patty w/ a little cheddar cheese on it....i had some s/f bread and butter pickles and cauliflower with that....then i got my workout in about an hour later...didnt eat anything else until dinner...had spinach and chicken breast for that and then FINALLY made it to walmart a little while ago for my whey protein and had a shake...thats all i can do....my calories should be higher i spoze but honestly i feel really full so theres no way i can eat anything else. heres my macros: Total: 1508 Fat: 72 650 44% Carbs: 35 85 6% Fiber: 14 0 0% Protein: 186 745 50% Alcohol: 0 0 0% workout: 20 min ssc on empty in AM on bike horizontal push/pull 15 min post lifting ssc on bike

07-27-2007, 03:07 PM	#2673
Crader IronMass Sponsor Join Date: Feb 2007 Location: Ohio Posts: 527 Recipes: 0 Rep Power: 40	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! Sounds like your doing great. Now I need to go to the gym and get my work done! How is everything?

07-27-2007, 06:38 PM	#2675
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! whohoooo baby i just finished my workout and i feel AWESOME!!!! someone told me nice things about myself today so i was really feeling good....decided to push myself! heres what i did: ATF squats: 3x5 @ 135!!! db lunges: 3x5 @ 23lbs db deadlifts: 2x8 @ 48lbs bb curls: 1x5 @ 50lbs, 2x5 @ 55lbs drag curls: 2x8 @ 40lbs post wo cardio: 15 minutes i started with the squats....i FINALLY got my squat rack set up the way i wanted to....i did that earlier before the workout....its an old weight bench that doesnt have the seat anymore....i switched around the front part of the thing so that the shorter part of the rack is facing out and i dont have to straddle the middle bar to get the barbell off the rack....i also secured the thing really really well into the ground....it worked like a charm! i am SUPER excited that i can now increase my squats to more than i can clean!! 135lbs was AWESOME and i have to say i used sensei's recommendation for breathing and i noticed a HAYOGE difference....i can definitely go heavier than 135 next week!!! kick ass!!! lunges were next....i have only been doing these with bodyweight but i decided to add in some weight this week....i used 20lb dbs for all 3 sets of 5 and man oh man did i feel it! my ass is gonna be aching tomorrow!!!!! YEAH BABY! db deadlifts were the hammie accessory....these felt fantastic...i really concentrated on using my hammies and whoa what a burn!!!! bicep stuff was next.... curls went fine....the 50lbs was way too easy so i added 5 lbs and 55 was nice and challenging....i might start with 60 next week though....55 went up pretty nice those last 2 sets. drag curls KILLED today!! wow!! immediately after lifting i got on the exercise bike for 15 minutes! yay me! KICKASS WORKOUT!

07-28-2007, 03:26 PM	#2676
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 finished my 20 min on empty....now i have to eat something and get my ass to work!! have a great day all!

07-28-2007, 09:23 PM	#2677
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 finished my verticle push/pull! holy crap i feel FABULOUS! heres what i did: narrow grip pulldowns: 3x5 @ 110lbs rear pulldowns: 2x8 @ 75lbs db pullover: 1x8 @ 63lbs, 1x8 @ 58lbs military press: 2x5 @ 90lbs 1x5 @ 85lbs bb cuban press: 3x6 @ 25lbs rear delt raises: 2 drop sets (10/6) 10lbs/ 5lbs post workout cardio: 15 minutes i started with the narrow grip pulldowns....these went really smooth today....i had nice slow negatives and really got a killer burn in my upper back... rear pulldowns i increased this week from 70 to 75lbs....both sets went really well! i think im liking these finally! db pullover was HARD today! the first set with 63lbs went fairly easy until the 6th rep....after that each rep was sheer concentration....i lowered the weight to 58lbs and that second set went a lot smoother but even still by that last rep i had to push through it to make it... military press was next....i was feeling strong so i loaded up 90lbs....made it through 2 sets of 5 with that before i lowered to 85lbs! MAN my shoulders were screaming like crazy!!! after the mp's i decided to do a few rotator cuff exercises....obviously since these are RC exercises the weight is very light...i started with cuban presses for 3 sets of 6....man oh man you wouldnt think these would do a thing but my shoulders were totally screaming by the end of the third set! whohooo!! rear delt raises were last....i tried to do 2 drop sets of 10/6 but i accidentally did 6/10....so the first set was 10lbs for 6 reps and then 5 lbs for 10 reps....switch to other arm....repeat....thats backwards right? the heavy weight goes for the longer set and then the lighter weight goes for the less correct? oye vay im confusing myself... immediately following the workout i hopped on the exercise bike for 15 minutes!! IM STOKED! KICK ASS WORKOUT!

07-28-2007, 09:44 PM	#2678
strong kathy Amateur Join Date: Aug 2005 Posts: 62 Recipes: 0 Rep Power: 13	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! Again Pammie Great workout. You are doing wonderfull. Keep pumping them shoulders like you are and you'll be able to play for the New England Patriots

07-29-2007, 01:54 AM	#2680
strong kathy Amateur Join Date: Aug 2005 Posts: 62 Recipes: 0 Rep Power: 13	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! You'll be able to play for whoever you want. You go girl

07-30-2007, 01:53 PM	#2684
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! well today is MONDAY...weigh in and measure day! ACK!! hahaha!! i am pleased to say that i lost 2lbs on the scale from last week AND 6.5 inches!!! wheeeeeeeee!!! that takes me to 18lbs lost so far and 29.5 inches in 42 days!!! hehehe!!! farkin aye right! heres where i lost inches THIS week....FINALLY some action going on in the hips! YAY! chest: 1 waist: .5 abs: 1 hips: 2.5!!! WOW thighs: 1 calf: .5 IM TOTALLY STOKED!