PammieJoe's - Women Can Lift Heavy Too! - Journal! - Page 93

strong kathy · 08-23-2007, 09:48 PM

And you are getting way too Strong lol

pammiejoe6 · 08-23-2007, 11:21 PM

Quote:

Originally Posted by strong kathy

And you are getting way too Strong lol

HA...define WAY TOO STRONG?

strong kathy · 08-23-2007, 11:40 PM

For ME

dnyc99 · 08-24-2007, 12:39 PM

Quote:

Originally Posted by pammiejoe6

LOL well so far the weight IS coming off easily AND the muscles are POPPIN! gotta LOVE it!

Pammiebabes you rock!! :clapping: You are doing such a great job..kickn @$$ on those weights (wow on the deadlifts

)...Im really proud of ya GF.

Keep it going Pammie...can't wait to see your update pics and those POPPIN muscles.

Congrats to ya hun!

~D~

pammiejoe6 · 08-24-2007, 06:33 PM

Quote:

Originally Posted by strong kathy

For ME

hahah oh! nah...youre a strongk biatch and you know it!

Quote:

Originally Posted by dnyc99

Pammiebabes you rock!! :clapping: You are doing such a great job..kickn @$$ on those weights (wow on the deadlifts

)...Im really proud of ya GF.

Keep it going Pammie...can't wait to see your update pics and those POPPIN muscles.

Congrats to ya hun!

~D~

ahhh thanks D....im working towards getting up to where you are mama!! i know i can i just have to stay focused and keep lifting as heavy as possible!

youre always so supportive babes! thanks so mucho! hugs!

strong kathy · 08-24-2007, 06:51 PM

Well Pammie If it makes you feel better I cannot come close to your rack pulls and deadlifts and you are closing on me on the bench press and pretty even on the shoulder press

pammiejoe6 · 08-24-2007, 09:29 PM

Quote:

Originally Posted by strong kathy

Well Pammie If it makes you feel better I cannot come close to your rack pulls and deadlifts and you are closing on me on the bench press and pretty even on the shoulder press

heh yeah that kinda makes me feel better....hahahahaaa....

pammiejoe6 · 08-24-2007, 09:29 PM

Quad dominant w/ biceps:

dynamic box squats: 90x2x8
ATF squats: 165x3x1, 155x3, 145x3x3
db lunges: 20x5x3
GMs: 135x8x2
BB curls: 60x5x3
drag curls: 45x8x2

post wo cardio: NONE

ok so i decided today i would start doing the dynamic box squats in hopes of improving my form. the stucco buckets i use for my rack pulls are perfect height for my box so i positioned one bucket behind my rack and got to it...i guesstimated that 90lbs is my 40%....dunno for sure but i was able to use fast dynamic movements on these so i think i am fine with that. i also positioned the barbell back more onto my shoulders and noticed a big difference in how my form was....it was better with the barbell back more....i think usually i have it more on my traps and closer to my neck than i should have. this change however kinda makes me position my left elbow weird or something....i dunno exactly but i felt something feeling weird and then my left pinky went numb so i think i pinched a nerve or somethign somehow. irritating! it didnt stop me though...after doing all the sets of dynamic box squats i moved on to ATF squats...i started a little too heavy with the 165 even though i knew i could go UP i also knew i would lean a little too much and i did...it wasnt HORRIBLE form but it wasnt PERFECT either....i decided to lower the weight a little and see how i did with 155....it was better but i was starting to get tired....lowered to 145 for the last 3 sets of 3 and felt like my form was better than ever! i will START with 145 next week and see how it goes.
db lunges were next....i initially had visualized doing this workout with stepups here but my elbow and pinky were tripping me out at that moment so i switched to db lunges. all 3 sets of 5 were good. i love/hate lunges so no matter what i always have mixed emotions about them. they always leave me with DOMS 2 days later thats for sure...
good mornings were next...i LOVE these! i positioned the barbell back further onto my shoulders to do these and the barbell did not try to roll forward onto my neck....thank gawd....i hate when it does that!!! today my form was GREAT and i have to say i thought my hammies were going to SCREAM by the 8th rep of each set! whohooo baby these were AWESOME!
bb curls were next....60lbs is still quite challenging but i was able to go all 3 sets with it. something weird happened to me half way through these....strangest thing EVER i think...hasnt ever happened to me before...but i was pumping away and all of a sudden i just burst into tears! it was like someone opened the damn gate! as STOOPID as it sounds im betting it LOOKED even stupider to my neighbors....if any of them caught a glimpse of the crazy weight lifting lady in the backyard lifting herself to tears i am positive they think i should be committed!!!! im almost too embarrassed to admit to it but it was also so damn funny i HAD to tell someone!!!
the tears only lasted 3 sets....LMAO....then the well dried up and i finished the workout with 2 sets of drag curls...CRAZY BURN!!!

i didnt do any cardio afterward..... meh.....so shoot me.....

INTERESTING WORKOUT!

Bill_Finkbiner · 08-25-2007, 02:31 PM

Awesome work PJ!!! I love it when anybody does full squats. I feel they are one of the best things you can do for your body.

Instead of the good mornings you could do stiff leg deadlifts. You wouldn't have to worry about the bar rolling.

One thing that can help relieve DOMS is some light cardio right after working your legs.

Keep up the excellent work. Day by day it all adds up to a better you.

pammiejoe6 · 08-27-2007, 11:04 AM

Quote:

Originally Posted by Bill_Finkbiner

Awesome work PJ!!! I love it when anybody does full squats. I feel they are one of the best things you can do for your body.

Instead of the good mornings you could do stiff leg deadlifts. You wouldn't have to worry about the bar rolling.

One thing that can help relieve DOMS is some light cardio right after working your legs.

Keep up the excellent work. Day by day it all adds up to a better you.

yeah i love squats....
i have been doing SLDL for a really long time thats why i decided to switch it up and go for something different....i liked the GMs!
also i almost ALWAYS do cardio post lifting for about 10-20 minutes....it definitely helps with DOMS!~

course i LOVE DOMS! hahahaa!

pammiejoe6 · 08-28-2007, 02:52 AM

well today was another rest day....the whole weekend has basically turned into a rest weekend as far as my workouts go....it hasnt been intentional but i have been dealing with some pretty serious personal issues in my life and unfortunately i had to put the workouts on the back burner while i was dealing with them. and since my sister is visiting its made it virtually impossible to get away to workout....excuses excuses....anyhoooooo....
tomorrow i am going to the lake with her but i will be back to get the kids from school so no matter what i will get my lifting done! i havent fallen off track eating wise or anything...THANK GAWD...and believe me i COULD have....but i have been strong for the most part. saturday night i did have drinks with my sister but im not stressing on that. i havent had a drink since and do not feel that obsessive "must drink again" feeling i used to get. in all honesty, AGAIN i felt like i didnt even ENJOY drinking....only did it cuz my sister prodded me into it...haha....and now i kinda regret it....but whaddayado...it hasnt screwed up my focus and i have no intentions of drinking again anytime soon!
im just really screwed up in the head right now about the BS i am dealing with. i know it will pass but right now it feels like my world is crumbling!

not to be a downer or anything.....

**DarkFalcon** · 08-28-2007, 05:45 AM

Keep your focus PJ, the other stuff will always come and go.

pammiejoe6 · 08-28-2007, 12:48 PM

Quote:

Originally Posted by DarkFalcon

Keep your focus PJ, the other stuff will always come and go.

i will DF...its the only thing i CAN control!

pammiejoe6 · 08-29-2007, 04:13 AM

Verticle Push/Pull:

close grip pulldowns pronated grip: 110x5x3
close grip pulldowns suppinated grip: 110x5x3
db pullover: 63x8x1<-- PR, 63x7x1
military press: 95x4x1<--PR, 95x5x1, 95x4x1
arnies: 38x2x1<-ouch switched to shoulder press
db standing shoulder press: 38x5x2, 38x4x1

post lifting cardio: none

it was a long day. i went to the lake with my sister and we spent a lot of time talking and all that. wore me out! once we got home it was time to get the kids from school so i did that and then started dinner....once dinner was finished and the kids and hubby were watching a movie i slipped outside to do my workout! yay me!
all the pulldowns went great....i like these!
the db pullover was awesome today! i was able to up the weight i used last week by 5lbs and pumped out the first 8 no prollem! the last set was a little tougher...ha....was only able to get out 7 reps. next week 8 reps are MINE!
military press was next. i was feeling pretty strong so upped the weight by 5lbs from last week...the first set of 5 was a tad hard....i was only able to get out 4 reps...but the next set i felt stronger and the 5 went up good! the last set was way hard...haha....had to breath through reps 2, 3 and 4....totally reached failure at 4...
i planned to do arnies but when i loaded up the dbs and tried to get into position my left forearm would NOT work...i got the dbs up and only did 2 reps before i had to literally DROP the left dumbbell....PAIN! OUCH! i immediately stopped the arnies and switched up to standing shoulder press....this was easier for me to get the dumbbells in position....i did 2 sets of 5 and then 1 set of 4 before i failed...
major shoulder burn man! woot!

**DarkFalcon** · 08-29-2007, 06:12 AM

Quote:

Originally Posted by pammiejoe6

i will DF...its the only thing i CAN control!

Exactly! Gives you a good anchor. Something that's consistant and reliable.

08-23-2007, 09:48 PM	#2761
strong kathy Amateur Join Date: Aug 2005 Posts: 59 Recipes: 0 Rep Power: 13	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! And you are getting way too Strong lol

08-23-2007, 11:40 PM	#2763
strong kathy Amateur Join Date: Aug 2005 Posts: 59 Recipes: 0 Rep Power: 13	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! For ME

08-24-2007, 06:51 PM	#2766
strong kathy Amateur Join Date: Aug 2005 Posts: 59 Recipes: 0 Rep Power: 13	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! Well Pammie If it makes you feel better I cannot come close to your rack pulls and deadlifts and you are closing on me on the bench press and pretty even on the shoulder press

08-24-2007, 09:29 PM	#2768
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! Quad dominant w/ biceps: dynamic box squats: 90x2x8 ATF squats: 165x3x1, 155x3, 145x3x3 db lunges: 20x5x3 GMs: 135x8x2 BB curls: 60x5x3 drag curls: 45x8x2 post wo cardio: NONE ok so i decided today i would start doing the dynamic box squats in hopes of improving my form. the stucco buckets i use for my rack pulls are perfect height for my box so i positioned one bucket behind my rack and got to it...i guesstimated that 90lbs is my 40%....dunno for sure but i was able to use fast dynamic movements on these so i think i am fine with that. i also positioned the barbell back more onto my shoulders and noticed a big difference in how my form was....it was better with the barbell back more....i think usually i have it more on my traps and closer to my neck than i should have. this change however kinda makes me position my left elbow weird or something....i dunno exactly but i felt something feeling weird and then my left pinky went numb so i think i pinched a nerve or somethign somehow. irritating! it didnt stop me though...after doing all the sets of dynamic box squats i moved on to ATF squats...i started a little too heavy with the 165 even though i knew i could go UP i also knew i would lean a little too much and i did...it wasnt HORRIBLE form but it wasnt PERFECT either....i decided to lower the weight a little and see how i did with 155....it was better but i was starting to get tired....lowered to 145 for the last 3 sets of 3 and felt like my form was better than ever! i will START with 145 next week and see how it goes. db lunges were next....i initially had visualized doing this workout with stepups here but my elbow and pinky were tripping me out at that moment so i switched to db lunges. all 3 sets of 5 were good. i love/hate lunges so no matter what i always have mixed emotions about them. they always leave me with DOMS 2 days later thats for sure... good mornings were next...i LOVE these! i positioned the barbell back further onto my shoulders to do these and the barbell did not try to roll forward onto my neck....thank gawd....i hate when it does that!!! today my form was GREAT and i have to say i thought my hammies were going to SCREAM by the 8th rep of each set! whohooo baby these were AWESOME! bb curls were next....60lbs is still quite challenging but i was able to go all 3 sets with it. something weird happened to me half way through these....strangest thing EVER i think...hasnt ever happened to me before...but i was pumping away and all of a sudden i just burst into tears! it was like someone opened the damn gate! as STOOPID as it sounds im betting it LOOKED even stupider to my neighbors....if any of them caught a glimpse of the crazy weight lifting lady in the backyard lifting herself to tears i am positive they think i should be committed!!!! im almost too embarrassed to admit to it but it was also so damn funny i HAD to tell someone!!! the tears only lasted 3 sets....LMAO....then the well dried up and i finished the workout with 2 sets of drag curls...CRAZY BURN!!! i didnt do any cardio afterward..... meh.....so shoot me..... INTERESTING WORKOUT!

08-25-2007, 02:31 PM	#2769
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! Awesome work PJ!!! I love it when anybody does full squats. I feel they are one of the best things you can do for your body. Instead of the good mornings you could do stiff leg deadlifts. You wouldn't have to worry about the bar rolling. One thing that can help relieve DOMS is some light cardio right after working your legs. Keep up the excellent work. Day by day it all adds up to a better you. __________________ 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

08-28-2007, 02:52 AM	#2771
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! well today was another rest day....the whole weekend has basically turned into a rest weekend as far as my workouts go....it hasnt been intentional but i have been dealing with some pretty serious personal issues in my life and unfortunately i had to put the workouts on the back burner while i was dealing with them. and since my sister is visiting its made it virtually impossible to get away to workout....excuses excuses....anyhoooooo.... tomorrow i am going to the lake with her but i will be back to get the kids from school so no matter what i will get my lifting done! i havent fallen off track eating wise or anything...THANK GAWD...and believe me i COULD have....but i have been strong for the most part. saturday night i did have drinks with my sister but im not stressing on that. i havent had a drink since and do not feel that obsessive "must drink again" feeling i used to get. in all honesty, AGAIN i felt like i didnt even ENJOY drinking....only did it cuz my sister prodded me into it...haha....and now i kinda regret it....but whaddayado...it hasnt screwed up my focus and i have no intentions of drinking again anytime soon! im just really screwed up in the head right now about the BS i am dealing with. i know it will pass but right now it feels like my world is crumbling! not to be a downer or anything.....

08-28-2007, 05:45 AM	#2772
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! Keep your focus PJ, the other stuff will always come and go.

08-29-2007, 04:13 AM	#2774
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	Re: PammieJoe's - Women Can Lift Heavy Too! - Journal! Verticle Push/Pull: close grip pulldowns pronated grip: 110x5x3 close grip pulldowns suppinated grip: 110x5x3 db pullover: 63x8x1<-- PR, 63x7x1 military press: 95x4x1<--PR, 95x5x1, 95x4x1 arnies: 38x2x1<-ouch switched to shoulder press db standing shoulder press: 38x5x2, 38x4x1 post lifting cardio: none it was a long day. i went to the lake with my sister and we spent a lot of time talking and all that. wore me out! once we got home it was time to get the kids from school so i did that and then started dinner....once dinner was finished and the kids and hubby were watching a movie i slipped outside to do my workout! yay me! all the pulldowns went great....i like these! the db pullover was awesome today! i was able to up the weight i used last week by 5lbs and pumped out the first 8 no prollem! the last set was a little tougher...ha....was only able to get out 7 reps. next week 8 reps are MINE! military press was next. i was feeling pretty strong so upped the weight by 5lbs from last week...the first set of 5 was a tad hard....i was only able to get out 4 reps...but the next set i felt stronger and the 5 went up good! the last set was way hard...haha....had to breath through reps 2, 3 and 4....totally reached failure at 4... i planned to do arnies but when i loaded up the dbs and tried to get into position my left forearm would NOT work...i got the dbs up and only did 2 reps before i had to literally DROP the left dumbbell....PAIN! OUCH! i immediately stopped the arnies and switched up to standing shoulder press....this was easier for me to get the dumbbells in position....i did 2 sets of 5 and then 1 set of 4 before i failed... major shoulder burn man! woot!

08-29-2007, 12:02 PM	#2776
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85