Vanessa's Training Journal - Page 2

**bubba g** · 03-31-2006, 07:52 PM

Looking good Vanessa... keep up the good work....

**DarkFalcon** · 03-31-2006, 09:07 PM

Quote:

Originally Posted by vanessa40

Ok..since i almost never get to touch the computer on the weekends..teenagers..you know how that is..i'm going to post my workouts for this weekend.

Saturday-Run 6-8 miles

Sunday- Weights & Abs

You all have a great weekend..See you on Monday..

V

Have a great weekend V! By the way I love that episode of SouthPark! One of the best ever!

JJ_Sungirl · 03-31-2006, 11:40 PM

Hey V,

Just bopping in to wish you a restful weekend. Take it easy

**Fitnfirm** · 04-01-2006, 03:28 AM

Vanessa, GO here and sign up, we need you in the IMPC!!!!!! Chop Chop!

2006 IronMass Physique Competition

vanessa40 · 04-03-2006, 12:38 PM

Good morning everyone,
Had a great weekend. Worked out and didn't cheat. Will have to run inside today since the weather is bad. Just 3-4 miles. I hate treadmill running. yuck soooo boring.

Vanessa

vanessa40 · 04-03-2006, 01:21 PM

DEADLIFTS W/ DUMBBELLS
2X10@28.5LB

SQUATS W/ DUMBBELLS
2X10@28.5LB

FLAT PRESS W/ DB'S
2X9@28.5LB

BENT OVER BARBELL ROWS
2X10@35LB+BAR

DB SIDE LATERAL RAISES
2X10@10LB

BENT OVER RAISES W/ DB'S
2X10@10LB

DB SHRUGS
2X10@28.5LB

CLOSE GRIP BENCH PRESS
2X10@35LB+BAR

BARBELL CURLS
2X10@35LB+BAR

ABS
Ab Twist- 3x20
Crunch w/ 5lb ball-3x20
DB Side Bends-3x20
Ob. Crossovers-3x20

Vanessa

vanessa40 · 04-03-2006, 01:23 PM

I have a question that i hope doesn't sound to stupid.
When i write out my workouts on here like this
Dead lift w/ Dumbells
2x10@28.5lb...thats just one dumbbell..is that the way you all do it or do you add the weight of both db's..see i told you it was stupid...lol

V

pammiejoe6 · 04-03-2006, 01:30 PM

lol no worries...i think thats a very common question....from what i know of it everyone pretty much knows that the weight you put is for the one dumbell....

hope you have a fabulous day hun!

dnyc99 · 04-03-2006, 03:45 PM

Great workout V.!!

Oh awesome pics btw!!

Thanks for dropping by my gym log...I had a busy weekend trying to prepare for my IMPC pics. :crazy1:

Hope you had a pleasant weekend and enjoy a fantastic week!

~D~

vanessa40 · 04-03-2006, 07:07 PM

Ran 3 painful miles on the treadmill...god how i hate running on the treadmill:evil: :evil: ..
Thankfully tomorrow the weather will be better and i can run outside.

Vanessa

RaSP · 04-03-2006, 08:59 PM

Nice workout V. Sounds like you've got strong arms!

*R*

vanessa40 · 04-04-2006, 02:34 PM

Good Morning Everyone,
Well thw weather was great here this morning so i went to the lake to run. Did 6.75 miles in 1 hour 5 mins. Tomorrow is weight day so i will just run 4 miles. Have a great day

Vanessa

dnyc99 · 04-04-2006, 04:05 PM

Hi V. wishing you a wonderful day!!

Enjoy that nice weather you're getting. :sun:

~D~

vanessa40 · 04-04-2006, 05:52 PM

Meal 1
60g oats
1 tbsp natural pb
1/2 scoop protein
3 egg whites
glutamine 5g
vitamin
1 fish oil pill
coffee
2tsp creamer

Meal 2-after run
60g oats
1 scoop protein
3 egg whits
54g blueberries
glutamine 5g

Meal 3
2 cups lettuce
1 cup broccoli
4ozs tuna

Meal 4
124g cottage cheese
80g blueberries
1/2 scoop protein-mixed
1 apple
1 fish oil pill

Meal 5
6ozs chicken breast
1 cup lettuce
2 cups broccol

Macros For Today
Total-1659
Fat-40 361 21%
Sat-10 94 6%
Mono-3 27 2%
Carbs-151 500 30%
Fiber-26
Protein-162 648 39%
Alcohol-

Vanessa

miezimau · 04-04-2006, 11:54 PM

Wow Vanessa! Look at you go. Great workouts, come join us in the IMPC !!!

JJ_Sungirl · 04-04-2006, 11:54 PM

Gosh V,

You are hardcore..Ahh... the life of a runner. Your workouts look good. Have you ever considered cross training...ie, water running or running in sand? Remember the body adapts to specific input over an extended period of time. Its a good idea to throw in some X-training to mix it up a bit....lecture over

Be sure to look after those bones and joints, chickie

Have a nice day!

**NewSpawn** · 04-05-2006, 12:20 AM

nice job on the workouts vanessa. keep up the good work.

vanessa40 · 04-05-2006, 01:47 PM

Good Morning Everyone,
Had a good run this morning..5 miles at the lake. Now off to do weights..

JJ- i have thought about doing some trail running. They are opening a new park that is going to have some trails soon. I can't wait..

Vanessa

pammiejoe6 · 04-05-2006, 01:53 PM

morning dahlin! menu and workouts look spot on! keep up the great job!

04-03-2006, 12:38 PM	#35
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	April 3 Good morning everyone, Had a great weekend. Worked out and didn't cheat. Will have to run inside today since the weather is bad. Just 3-4 miles. I hate treadmill running. yuck soooo boring. Vanessa

04-03-2006, 01:21 PM	#36
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	Sunday's Workout..Jan 15 DEADLIFTS W/ DUMBBELLS 2X10@28.5LB SQUATS W/ DUMBBELLS 2X10@28.5LB FLAT PRESS W/ DB'S 2X9@28.5LB BENT OVER BARBELL ROWS 2X10@35LB+BAR DB SIDE LATERAL RAISES 2X10@10LB BENT OVER RAISES W/ DB'S 2X10@10LB DB SHRUGS 2X10@28.5LB CLOSE GRIP BENCH PRESS 2X10@35LB+BAR BARBELL CURLS 2X10@35LB+BAR ABS Ab Twist- 3x20 Crunch w/ 5lb ball-3x20 DB Side Bends-3x20 Ob. Crossovers-3x20 Vanessa

04-03-2006, 03:45 PM	#39
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,023 Recipes: 0 Rep Power: 182	Great workout V.!! Oh awesome pics btw!! Thanks for dropping by my gym log...I had a busy weekend trying to prepare for my IMPC pics. :crazy1: Hope you had a pleasant weekend and enjoy a fantastic week! ~D~ __________________

04-03-2006, 07:07 PM	#40
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	Today's Workout Ran 3 painful miles on the treadmill...god how i hate running on the treadmill:evil: :evil: .. Thankfully tomorrow the weather will be better and i can run outside. Vanessa

04-03-2006, 08:59 PM	#41
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 920 Recipes: 0 Rep Power: 30	Nice workout V. Sounds like you've got strong arms! R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever... 6'4" @ 201. Finally got back to 500lb deadlift.

03-31-2006, 07:52 PM	#31
bubba g Moderator Join Date: Sep 2005 Posts: 2,939 Recipes: 0 Rep Power: 176	Looking good Vanessa... keep up the good work....

03-31-2006, 11:40 PM	#33
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Hey V, Just bopping in to wish you a restful weekend. Take it easy

04-01-2006, 03:28 AM	#34
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Vanessa, GO here and sign up, we need you in the IMPC!!!!!! Chop Chop! 2006 IronMass Physique Competition

04-03-2006, 01:23 PM	#37
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	I have a question that i hope doesn't sound to stupid. When i write out my workouts on here like this Dead lift w/ Dumbells 2x10@28.5lb...thats just one dumbbell..is that the way you all do it or do you add the weight of both db's..see i told you it was stupid...lol V

04-03-2006, 01:30 PM	#38
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	lol no worries...i think thats a very common question....from what i know of it everyone pretty much knows that the weight you put is for the one dumbell.... hope you have a fabulous day hun!

04-04-2006, 02:34 PM	#42
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	April 4 Good Morning Everyone, Well thw weather was great here this morning so i went to the lake to run. Did 6.75 miles in 1 hour 5 mins. Tomorrow is weight day so i will just run 4 miles. Have a great day Vanessa

04-04-2006, 04:05 PM	#43
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,023 Recipes: 0 Rep Power: 182	Hi V. wishing you a wonderful day!! Enjoy that nice weather you're getting. :sun: ~D~ __________________

04-04-2006, 05:52 PM	#44
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	Today's Meals Meal 1 60g oats 1 tbsp natural pb 1/2 scoop protein 3 egg whites glutamine 5g vitamin 1 fish oil pill coffee 2tsp creamer Meal 2-after run 60g oats 1 scoop protein 3 egg whits 54g blueberries glutamine 5g Meal 3 2 cups lettuce 1 cup broccoli 4ozs tuna Meal 4 124g cottage cheese 80g blueberries 1/2 scoop protein-mixed 1 apple 1 fish oil pill Meal 5 6ozs chicken breast 1 cup lettuce 2 cups broccol Macros For Today Total-1659 Fat-40 361 21% Sat-10 94 6% Mono-3 27 2% Carbs-151 500 30% Fiber-26 Protein-162 648 39% Alcohol- Vanessa

04-04-2006, 11:54 PM	#45
miezimau IMPC Contestant Join Date: Mar 2006 Location: at home Posts: 473 Recipes: 0 Rep Power: 10	Wow Vanessa! Look at you go. Great workouts, come join us in the IMPC !!! __________________ Opportunity Some People dream of Success..While others wake up and work hard at it.

04-05-2006, 12:20 AM	#47
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	nice job on the workouts vanessa. keep up the good work.

04-05-2006, 01:47 PM	#48
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	April 5 Good Morning Everyone, Had a good run this morning..5 miles at the lake. Now off to do weights.. JJ- i have thought about doing some trail running. They are opening a new park that is going to have some trails soon. I can't wait.. Vanessa

04-05-2006, 01:53 PM	#49
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	morning dahlin! menu and workouts look spot on! keep up the great job!

04-05-2006, 03:01 PM	#50
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7