-->
Pages: 1 2 3 4 5 6 7 8

Jen's "able-bodied" Journal - healthy n' happy!!


(Click here to view the original thread with full colors/images)



Posted by: atherjen

omg you guys crack me up!!! hahahahaha


Posted by: shortstuff

Jen how old are you?? I thought I saw that you are 19-20??? You seriouslykck as chicky, I wish I had your genetics but I guess I am ok with mine, less cheating is allowed then I would like, but oh well.


Posted by: Flex

everything's lookin good jen.......keep up the good work!


Posted by: atherjen

thanks Shortstuff! your too sweet!
and yeah Im 19

Thanks Flex!


Posted by: shortstuff

Man you have mor muscle then most women have at the age of 30-40 Yeah for strong chicas!!!


Posted by: Jill

Tomorrow I rest too!!

Hey, I did shoulders yesterday, then chest today. My shoulders are a little sore today, and It may have affected my workout a bit. BUT-is there anything else wrong with doing shoulders than chest the next day? In your opinion.

What did you put in your stirfry??


Posted by: atherjen

you know Shortstuff. I scare myself sometimes. I guess I have daddy to thank some. lol. the only thing that reallyyy bugs me is that I get ppl thinking that I am on steroids! makes me cry to think that!!!

Jillybean, I wouldnt do shoulders before chest. for the simple reason that your delts are incorporate indirectly in some of your chest exercises, and if they are healing and torn up it could have an effect on your chest workout. I would do shoulders after chest or at least a couple days before.

stirfry was mushrooms, peppers, broccoli, tomatoes, onions and cluck-cluck.


Posted by: PreMier

Nice workouts AJ
I wish my traps would get sore... *sigh*

How do you do your concentration curls? Do you sit and do them, or do like Arnie and stand bending over?


Posted by: atherjen

thanks PM you know though this is the first time in quite a while that my traps have been sore?

I do my conc curls both ways, depends on my mood. lol today was seated though


Posted by: greekblondechic

u know whats funny, i have ONE trap..my right side,

probably from carrying a bookbag or purse all these years


Posted by: Jill

I love when my traps are sore, they usually are!!!

AJ, do you have an email addy? If you do, pm me with it cause I have this e-mail with crazy pics of the snow storm in NS!!!


Posted by: atherjen

Jillybean- just sent you a PM!

hahaha only one trap eh Viv! thats hilarious!


Posted by: JLB001

Good Afternoonie. LOL


Posted by: atherjen

EVENIN' Jodie! how are ya'll?

what a day. worked all day. and then................... I went to a SALON!! this is RARE for Jen!!
did some major choppin to my hair!


Posted by: JLB001

Is it short Jen?????


Posted by: atherjen

well considering that it was halfway down my freakin back!!! haha it was long let me say that! and now its just above my shoulders!


Posted by: JLB001

Aww...I am sure it looks great!


Posted by: P-funk

Back and bi's workout looked great. All I can say is that you are fucking animal Jen!!

Quote:
I went to a SALON!! this is RARE for Jen!!
You have to be kidding me!!!!! Do you even realize how hot long hair is on a girl!! One of my freinds is 5' tall and she has hair down to her mid back and she always says she wants to cut it but I yell at her because it is so pretty. I love girls with long hair!


Posted by: atherjen

wellI guess you dont love me anymore eh Patrick! hahaha I was getting SO sick of the long hair! my darn ponytail is gone now. just a lil bob when I put it up! maybe I wont look 16 now!!!!!!!

and animal?? haha
thanks!


Posted by: P-funk

Quote:
Originally posted by atherjen
wellI guess you dont love me anymore eh Patrick! hahaha I was getting SO sick of the long hair! my darn ponytail is gone now. just a lil bob when I put it up! maybe I wont look 16 now!!!!!!!

and animal?? haha
thanks!

Ah, I still love ya baby, even with your short hair


Posted by: atherjen

aww thank goodness Patrick. its kinda late to get it back now!

Feb 28th

meal 1-
3/4c brown rice
8 egg white/1yolk
coffee w/1T half/half

meal 2-
cottage cheese
strawberries

meal 3-
125g chicken
salad
2tsp. flax oil

meal 4-
whey protein(blend)-(30g)
5 fish oil caps

meal 5-
125g chicken
1T.pb
veges

meal 6-
whey protein(blend)-(30g)
5 fish oil caps

~rest day. Im still really sore all over!!!
drank a TON of green tea today too.. I was freezing at work so it helped to warm me up!


Posted by: Jodi

Jen, I just chopped my hair last year. I use to have long hair too and I love it short now. I will never have long hair again.

I'm sure it looks great


Posted by: Jill

Lucky girls getting their hair done! Mine is nat curly, some days an afro-I cant do anything differnet then curls! Some days I feel as if I was cursed! I bet your hair looks smokin AJ! Its nice to change it up every once and a while.


Posted by: atherjen

thanks girls!!!
I got a few comments on the new do' today. I think Im liking, which normally I dont! lol
only prob is that is wont all stay up at the gym.

Jillybean-I your curly hair!! its SOo YOU!!


Posted by: atherjen

Feb 29th (leap day!!)

meal 1-
oats(=40g carbs)
8 egg white/1yolk
coffee w/1T.half/half

meal 2-
M.R.P *
5 fish oil caps

~train

meal 3-
oats(=60g carbs)
whey protein(24g)
1/2c strawberries

meal 4-
2 chicken/vege tortillas
coffee w/1T half/half

meal 5-
scallop/shrimp stirfry

meal 6-
whey protein(blend)(24g)
5 fish oil caps

* this was SOOO good. Myoplex original in chocolate. it was soo thick I had to eat it with a big spoon. just like a thick milkshake! YUM

training = chest/tri's
-incl db press
25/10(warmupset), 40/12, 45/8, 50/6
-flat db press
45/9, 50/7, 55/5, 45/8 *
-pec dec
60/11, 70/8, 80/6-drop 40/8
-unassited dips
bw/12, bw/11, bw/9
-lying skull crushers superset w/close grip bench **
55/11, 55/10, 65/8 drop 35/9
-close grip bench(weights as above)
9, 8, 8, 5
-v-bar cable pushdowns
50/11, 60/9 drop 30/9

*nothing impressive on lifts this week, pretty similiar numbers on sets/reps. cant hit new PR's every week.. darn! lol
** my arms were DEAD with these. used the cambered bar(or e-z curl bar). starting with the skullcrushers til failure and then moved straight into close grip bench. damn. and the last drop set was sheer evil!


Posted by: Jill

Wow, the tri superset sound crazy!!! I havent done close grip bench in a while-tomorrows tris yippe....I doubt I'll superset like you crazy women! What are the marcos like in the mr shakes??

Btw, Im liking the whey-less water and lotsa blending, yum. Almost as good as the one I made steve today, except his had a banana and milk in it. (I had a taste -If I could have shakes like that Id drink em 5X a day!)_


Posted by: atherjen

my arms were literally SHAKING on the last set. and then the drop set, I thought I was going to die! hahaha

mmmm a banana would be YUMMY in that whey. try adding some natty pb to it sometime, soooooo rich and creamy!!

ohh yes my "ice cream shake" exactly what it was like to me!
290 cals
2.5g fat
1g sat. fat
15mg cholesterol
24g carbs
4g fiber
2g sugars
42g protein
AND 50% DV calcium!


Posted by: jstar

Hi AJ!

Happy March! YEAH 3 weeks til Spring!

Are you still carb cycling? How is your schedule set up? Just curious


Posted by: greekblondechic

jstar haha look at us making up for lost time

jen! where are you! come post with us deary hope your day is going well


Posted by: atherjen

Hey girlies!!! damn I was getting mad that IM was down! something is up with the server!
ah well I got 4 loads of laundry done, still a small pile of dirty ones in the bathroom!

Happy March to you too Star! OMG, this winter is flying!
nope not really carb cycling much anymore. ditched the old coachs diet, although he wanted me to stick with it, but heck, Im not competing and I can stay lean easy. so he can kiss my butt!!
Im still sorta working my way off it. nothing too drastic at once!


Posted by: atherjen

March 1st!
(gosh how time flys!!)

meal 1-
3/4c brown rice
8 egg white/1yolk
coffee w/1T.half/half

meal 2-
M.R.P
5 fish oil caps

~train

meal 3-
oats(=35g carbs)
whey protein-iso(27g)

meal 4-
small apple
cottage cheese
1tsp. pb.

meal 5-
chicken stirfry
1tsp olive oil

meal 6-
whey protein(blend)-(30g)
5 fish oil caps
cucumbers


training = quads/calves/abs

-bb squats
135/10(warmupset), 185/11, 205/8, 225/6, 245/3 *
-db lunges
40/12, 45/10
-incl leg press
270/13, 360/10, 450/7, 470/5
-leg extensions
100/11, 120/8, 140/5-drop 100/6
-standing calf raise
260/13, 320/10, 340/9
-seated calf raise
90/12, 100/10, 100/10
-decline crunches
....3 sets
-hanging leg raise
....3 sets
-reverse incl. crunches
....3 sets

* omg still cant believe myself!!! talk about adrenaline rush! I got the extra rep on 225 this week and decided it was time to step it up a notch very happy with myself.
~it was amusing today when a guy at the gym said I had "wicked calves" I couldnt help but laugh at him, since last week a girl that works there told me I had really small calves and should be working them everyday of the week to make them bigger. LOL I guess I can relax a lil now. hah



Posted by: Monolith

Damn Jen... those lifts are fricken awesome. Nice work.

And i dont think you have to worry about having small calves when youre doing standing raises @ 340lb for reps.


Posted by: PreMier

Short hair...


Posted by: atherjen

Thanks Monolith!! my goal is to squat 2x my bodyweight! its gonna be awhile.

and my calves were "small" compared to her fat ones! shes always running me down!

PM.. you need a hanky? something wrong?! lol


Posted by: PreMier

I cant believe you chopped your hair Im sure you still look good, but im like P-funk, and love long hair.


Posted by: P-funk

I don't care what your hair is like if you can squat 245lbs that is hot as hell to me!!!


Posted by: atherjen

ummm sorry PM! I kinda like my short hair now!

thanks Patrick!
but what if I had saggy ol b00bies and triple chin and no eyebrows? is that still hot! hehe jk. (I dont even know what Im sayin anymore)


Posted by: P-funk

Yep, still hot!!! I don't care! LOL.

That is good that you like your hair short. If you like then I like it too, even though I have never seen it.


Posted by: Monolith

So when do we get to see some "progress" pics to check out your new hair?


Posted by: JLB001

Hmmm...what's wrong with short hair??????


Posted by: PreMier

Nothing is wrong with short hair... I have short hair. I just like long hair on women.


Posted by: Monolith

Quote:
Originally posted by PreMier
Nothing is wrong with short hair... I have short hair. I just like long hair on women.
You really have a way with women, dont you PM?


Posted by: JLB001

LOL


Posted by: Jill

I bet your calves are crazy! Screw the chick at the gym! Do you mix your oats and whey?? I like it like that. I get oaties 4X tomorrow! yipeeee


Posted by: atherjen

gosh I walk away from the computer and look what I come back too...
lol JK! love you all!

well PM, since you like long hair so much, you shouldl grow yours out and see how much of a pain in the butt it is!

hmm Monolith-Im going to try for some pics in a couple weeks. family is coming to visit for the weekend.


Posted by: atherjen

Quote:
Originally posted by Jill
I bet your calves are crazy! Screw the chick at the gym! Do you mix your oats and whey?? I like it like that. I get oaties 4X tomorrow! yipeeee
no no my calves are nothing special thats for certain! lil buggers!

YAY you must be happy to have oats tomarrow! high carb day?
nanh I dont mix my oats n whey. it never turned out for me before. kinda turned into a mess. so I fed it to the alligators again. lol I prefer drinking my shakes!


Posted by: PreMier

Me with long hair? Pfft.. Im not a redneck, or gay. So no thx


Posted by: Monolith

Quote:
Originally posted by PreMier
Me with long hair? Pfft.. Im not a redneck, or gay. So no thx
You just dont want to mess up your perm.


Posted by: Jodi

Sweet Squat


Posted by: atherjen

Thanks Jodi!!

PM- you have a perm? LOL


Posted by: JLB001

I thought men stopped perming their hair in the 70's......


Posted by: PreMier

No, I shave my head. http://www.pudzian.pl/ That there is about the length it is right now. Kind of the same shape too


Posted by: Sapphire

Hey Beautiful!!

How have you been? Hope you had a great week!!! Missed you!
Vacation was the greatest. We actually didn't take too many pics, but I will post the ones we did take.




Posted by: ncgirl21

Morning Sweetness!! Hope your having a good day . Todays my quads/calves day. I was checking out your lifts on your quad/calves/abs day- damn it girl!! I feel like a wuss!!! I'll be there sooner or later...... I hope!! (Preferably sooner)

So I want to see the new hot short hair cut!! I'm thinking about cutting mine, but not to short, just a little above my shoulders and then real choppy layers everywhere, but who knows what I'll do.

Your diet, as always- kicks ass girl!!

You've got mail!!


Posted by: I'm Trying

Great Journal there Jen!! I'm sure the hair is looking great. As long as you feel comforatble with it especially being cold where you are.
Thanks!!


Posted by: LazyByNature

WOW!! I wish I could squat like that. Great job, your whole leg workout is amazing.

Shoulder length hair isn't short. Its long enough to appreciate yet short enough not to get in the way. Plus, the only thing that matters is that you like it.


Posted by: atherjen

Afternoon everyone!! what a slowww day at work!!

PM-ok that hair style is good..perm, well, only some guys can pull that off. and hey, how come no pics of you anywhere?!?

Cyndi - Missed you too girl!! glad you had such a wonderful trip!! cant wait to see the few pics you did take

Andrea- afternoon chickie!! hope work is more exciting for you than it is for me. how was your workout? ahh and your not a wuss at all!!!! your doing great!!
Ill try and get a pic of my hair up. family is coming next weekend so Ill get them to take pics. its just how you explained. chopy layers and short. hehe

IT- thanks for stopping in! its actaully starting to warm up some here. it was 40F yestarday!

LBN- Hey!! thanks for the comment!
and hey, great point on the hair! thats what I think!


Posted by: Rissole

Damn just look at this journal!!

Its like a freakin party


Posted by: ncgirl21

Quote:
Originally posted by Rissole
Damn just look at this journal!!

Its like a freakin party

Without the alcohol


Posted by: Rissole

AJ can you order some grog for this partay please.....


Posted by: PreMier

No picts, because I just got my digital camera today! Will have picts this weekend


Posted by: atherjen

no sillywater for any of you!!
protein shake anyone!

cant wait PM! I need to get a digi cam. trying to sucker my daddy into buying me one when he comes to visit next weekend


Posted by: Rissole

Quote:
Originally posted by atherjen
protein shake anyone!
I'm up


Posted by: JLB001

I can't have protein shakes. I can't have anything good. Can someone drink mine for me??


Posted by: PreMier

Oh yes... Infact, tell me all your favorite foods, and I will eat them all for you


Posted by: atherjen

NO this is MY journal!!! I will eat Jodie's food!!


Posted by: JLB001

hmm...I think I listed a few in my journal somewhere. LOL


Posted by: JLB001

Hell...someone just eat the stuff PLEASE! LOL


Posted by: I'm Trying

Wow it is almost the same temp here probably without the snow though. Is it still snowing there?? Are you going to post some progress pics when you get your camera?? I need to get one too.
See ya!!


Posted by: atherjen

Jodie Id be more than HAPPY to eat it for you if I was there!!

IT- it was warmer here today. low 40's I think. but its been raining all afternoon and evening. snow is slowly leaving. about time!!!
Ill defintly post new pics once I get some taken. hope my daddy is a in good mood when he visits!


Posted by: atherjen

March 2nd

meal 1-
whey protein(30g)
5 fish oil caps
coffee w/1T.half/half

meal 2-
3/4c brown rice
8 egg whites/1yolk

meal 3-
125g chicken
salad
2 tsps flax oil

meal 4-
whey protein(30g)
5 fish oil caps

meal 5-
chilli

meal 6-
cottage cheese
1Tbsp. pb.

~rest day. my butt and thighs are sooo sore today! I was walking home tonite and trying to squeeze my butt each step but it hurt too much! LOL


Posted by: PreMier

Trying to squeeze your butt with each step? I bet that looked funny


Posted by: I'm Trying




Posted by: ncgirl21

Hey Sweetie Hope your having a good day!!

Have you tried freezing the PB and CC yet?


Posted by: greekblondechic

Hey hon, get daddy to buy me a digicam too


Posted by: atherjen

Andrea- I tried the pb and cc last nite. forgot to tell you. OMG!!! YUMM!!! I added a lil cinnamon too

haha Viv Ill ask him! first we need to sucker him into getitng me one. but I dont whine. hmmm :scartch: I need to brainstorm!


Posted by: greekblondechic

Its funny how we relate the brain to weather

brainstorm, brain fog, clouded thoughts, clear my head

Today I predict sunshine!


Posted by: Stacey

Hey Jen- I bet your hair looks really cute!!!

NICE Leg workout--

Oh And I squeeze my bootie when I walk tooo --hehehe!


Posted by: atherjen

haha your right Viv. I compare the weirdest things though sometimes!
no sun here today its cloudy!! I think Im going to go tan. already trained. and I need to get groceries!

Hey Stace!! aww thanks for the comment girlie! Im gonna take some pics of the new do' I hope. its not special but diff on me. lol
haha Im glad Im not the only wacko that squeezes her butt! it feels good!


Posted by: greekblondechic

squeeze that booty going up stairs!!!!!!! OMG u feel it!


Posted by: Jill

AJ-I seriously get groceries 3-4x a week. This month Im keeping track of all the $$$ Steve and I spend. I hate grocery shopping-Steve loves it-I make him push the cart.


Posted by: atherjen

haha I seem to have to get something EVERYDAY!!! just because I walk everywheres and have to carry it!! its annoying!
Im going to make my dad fill my fridge FULL next weekened!


Posted by: Stacey

Ugg I use to grocery shop 3-4 times a week also--- Now I try to buy a Shitload every 2 weeks. --usually spending $150. FOR 2 PEOPLE- thats insane!!!

But for some reason I always find something else I NEED during the week...lol


Posted by: Stacey

Lmao ---we are all a bunch of Bootie squeezers!!!!


Posted by: shortstuff

You guys crack me up, I did all my grocery shopping this weekend, cost me probably 100 bucks so far, just for me, and then had to get face wash and etc, which is another 40 on top of that And now I have to go back to costco this weeked!!! AHHHHHHHHH I hate groceries I swear, why can't you just magically order food for free.


Posted by: Jill

One month I tracked it, Steve and I spent over $800 He has a tape worm too like you AJ. Plus, it is so expensive to eat healthy, but you all already know that. The $800 was not counting supps either!!!


Posted by: JLB001

ewwwwwwwwww, not the food store. Lately we've been averaging $50 every two or three days. Too much chicken, eggs and sweet potatoes. Thos eBIG bags of frozen veggies last maybe 3 days. I think it is easier eatting bad...certainly less expensive.


Posted by: Stacey

Yep its much cheaper eating bad-- My hubby can eat dinner OUT every night for 3.99 at taco cabana--or he gets Jack in the box tacos--they are SO cheap.

Yep It cost me probably 30 bucks to buy matt groceries--all bad crap--
and around 100 for me! CRAZY!


Posted by: Stacey

HOLY COW $800!! THATS A CRAP LOAD JILL!!!!


Posted by: jstar

Hi Jen

I'm glad it's finally starting to warm up for ya. We've been having freak weather here, yesterday it was 65! I am not complaining though

Food is crazy expensive..Jill that is a mortgage payment almost right there. Crazy


Posted by: jstar

Oh I posted a pic of that row machine in my journal


Posted by: ncgirl21

That's why, as much as I love Travis, I'm kind of glad he's not into the whole "healthy eating" concept. We'd both have to work three jobs to afford food!! His is usually only around 50 bucks but mine is at least 100, depending on the sales! But, it would be nice not to have to cook two different dinners every night!


Posted by: atherjen

I tell YA'LL (hehe) food is pricy. damned lettuce, 2$ a head. I eat the whole head in one sitting close to.
I tried to figure out how much I was spending monthly but then it started to scare me and I lost half the reciets(I cant spell).

Star, thats not the HS machine I was talking about. we dont even have that one. hmm we have one similar though.

damn and I couldnt get in for a tan tonite either! they were all booked up!!!


Posted by: atherjen

March 3rd

meal 1-
oats(=40g carbs)
8egg white/1yolk
coffee w/1T.half/half

meal 2-
M.R.P
5 fish oil caps

~train

meal 3-
oats(=60g carbs)
whey protein-iso(23g)
few strawberries

meal 4-
1 chicken/vege tortilla
salad

meal 5-
shrimp stiryfry
2 SF jellos

meal 6-
cottage cheese
whey protein
lil pb
5 fish oil caps



training = shoulders/traps/abs

-standing bb military press
50/10(warmupset), 70/11, 80/8, 90/4.5, 70/10 *
-bb upright rows
70/12, 80/9.5, 90/6, 90/5.5-drop 60/10
-db lat raise
20/12, 20/11, 25/8-drop 15/9
-rev. pec dec
70/12, 80/9, 90/6-drop 60/9, 80/8
-db shrugs
65/12, 65/11, 70/9
-mach. shrugs
280/10, 300/9, 320/5
-decline crunches **
....3 sets
-reverse crunchs(db. between feet)
...3 sets

*up only half a rep on the 90's. the 80's were going well, but 90's just sucked. thought I could have got more. grrr.
**hadnt planned to do abs. but through those in. for some reason lately Ive been training them a couple times a week rather than just once. not sure why. lol


Posted by: Jill

Im going tanning at 8!


Posted by: atherjen

its past 8 here!

HUSH you JELLYbean! yes jelly. hows that do for your cravings!!

I want to go tanning.. damned salons


Posted by: PreMier

Im going tanning tomorrow. This time I wont get burned


Posted by: ncgirl21

Jen- it's going to be 78 degrees here today !!! I'll be thinking about you!!


Have a good day- you've got mail!!


Posted by: atherjen

Your got mail too Andrea!

78!!! I swear, I live in the wrong part of N.America!

yah PM you better be careful! lol dont wanna turn into a lobster again!


Posted by: Sapphire

Hi Jen! How are you? It's yucky here in NY today if that makes you feel any better. Cold and rainy.


Posted by: atherjen

Hey Cyndi!! im not bad! feeling good! got up super early this morning to get to the gym before work today so I wouldnt have to go late tonite. hate the evening crowed
but had a great workout!

its nice here today. 41F I think. WARM for us. and its sunny., I sooo want to be outside not stuck here at work!
I hope it gets better there in NY.


Posted by: shortstuff

Jen you crack me up, it is about the same temp here in oregon, about 45 and rain/sun/rain I want it to make up its mind about the dang weather.


Posted by: crewchik

Jen (hope you don't mind me calling you by your 1st name...)

I just wanted to say thanks for putting up your journal. You're such an inspiration!!! Geesh, I thought i was pretty strong until I started reading your workouts...ah, at least I still lift more than some of the guys at the gym.

I am the same height as you, so I have started following your diet - since I have a bit more body fat than you...hopefully it will help.

On the grocery $$ note - if you have a Costco by you they have Quaker Old Fashioned Oats -- 9 pounds for $4 (US)

-Melis


Posted by: atherjen

Shortstuff- you better not crack up! no wrinkles at your age missy!
I get home from work and its cold and dark again. grrr.

Hey Crewchick!(or can I call you Melis?) So glad to have you stop in my journal! and sure you can call me Jen, thats my name!
ahh gosh thanks for such kind comments girlie! so nice of you to say! and no need for you to be thanking me! thank you!!!
what diet are you following? or just similar to mine now or the precomp one, cause the one now is not really a fat loss diet. well its just more calories and some well "not diet" foods. lol

gosh thats a great buy on the oaties! my lil bags dont last long! we have Costcos but its like 150$ for a darn membership! thanks for the advice though!!


Posted by: atherjen

March 4th

meal 1-
3/4c brown rice
whey protein(27g)
coffee w/1T half/half

~train

meal 2-
oats(=35g carbs)
whey protein(27g)

meal 3-
125g chicken
salad
2 tsp flax oil

meal 4-
cottage cheese
1T.chopped walnuts
SF syrup
5 fish oil caps

meal 5-
chicken chilli

meal 6-
8 egg whites/1yolk
veges
5 fish oil caps



training = hams/calves

-SL deads
135/10(warmupset), 185/10, 205/7, 225/4, 225/3.5 *
-lying ham curls
60/12, 70/9, 80/4.5, 80/4 **
-seated ham curls
110/12, 120/9, 140/5-drop 90/10
-standing calf raise
260/12, 300/9, 340/7-drop 200/9
-leg press mach. calf press
180/14, 230/10, 230/11, 250/9

*not bad for deads today. didnt make any new PR's. was hoping to at least get one more rep for 225. at least this week I got 4 reps the first go at it.
** I was flying through reps on these. ha kinda surprised myself with the weights, etc. felt great to at least increase on something.


Posted by: PreMier

Lying ham curls are the best machine in the gym

I miss the gym


Posted by: greekblondechic

premi, u are prob one of those guys that stops and stares every time a girl is on that machine..

the face down ass up machine as i like to call it


Posted by: PreMier

Nope, not every time. Just the ones with the nice butts

But seriously, I dont stare... Its RUDE!


Posted by: ncgirl21

Quote:
Originally posted by PreMier
Lying ham curls are the best machine in the gym

And my gym doesn't have these!!!


Posted by: atherjen

PM your workouts must not be hardcore enough if you are staring at girls bootys!
jk


Posted by: atherjen

March 5th

meal 1-
protein pancakes
few strawberries

meal 2-
whey protein(blend)-30g
5 fish oil caps
coffee w/1T.half/half

~train

meal 3-
oats(=35g carbs)
whey protein(iso.)-27g

meal 4-
grilled sirloin
spinach salad

meal 5-
chicken stiryfry
1 tsp.olive oil
SF jello

meal 6-
cottage cheese
1tbls chopped walnuts
5 fish oil caps


training = back/bi's

-yates rows
95/10(warmupset), 115/10, 135/8.5, 155/4/5, 155/4 *
-HS isolateral row
110/12, 140/7, 160/4 **
-seated v bar cable rows
80/12, 100/10, 120/8.5, 130/6
-bb good mornings
95/12, 115/10, 135/7, 135/6 ***
-standing cambered bar curls
55/12, 65/9, 65/8.5, 75/4
-incl alt. db curls
20/11, 20/10, 25/7-drop 15/8

* first time I have ever tried this style of a bb row. must say, I think I like them A LOT more than traditional bent over bb rows. they felt great!
** I was really surprised with myself on these today...weights were really increasing on that!
*** havent done good mornings in a long time, kinda hesitant before without a spotter, but nevertheless these ones were a breeze today!
~my back is sore already this evening, tomarrows something to look forward to! lol


Posted by: PreMier

What are the yates rows? I got rid of the underhand BB rows, because of the insane lower back pump.
Yea, you'll learn why they call those good mornings, when you try and get up tomorrow :hehe

Quote:
Originally posted by atherjen
PM your workouts must not be hardcore enough if you are staring at girls bootys!
jk
I guess its good you dont work out at my gym... I wouldnt get a damn thing done!


Posted by: Monolith

What's the "HS" stand for in the isolateral rows?


Posted by: Jill

Quote:
Originally posted by atherjen
March 5th

meal 1-
protein pancakes
few strawberries

meal 4-
grilled sirloin
spinach salad
Your meals today looked sooooooo good, especially these 2!
Nothing odd today, thats unusual AJ!?


Posted by: atherjen

PM- yates rows is a varitation of a bb row.
http://www.muscle101.com/images/bbrows_demo.gif
LOL if you worked out at my gym Id be stealing those straps and hiding them!

Monolith - HS is for the hammer strength machine. (also called the low row)
http://www.hammerstrength.com/produ...al/hs_plate.asp

thanks Jillybean! they were good! I dont think Ive been too much of an oddball yet today!


Posted by: PreMier

Quote:
Originally posted by atherjen
PM- yates rows is a varitation of a bb row.
http://www.muscle101.com/images/bbrows_demo.gif
I dont see the difference here... Maybe the guy is standing up straighter?


Posted by: atherjen

http://www.stumptuous.com/badrow.html
(scroll down to yates rows)

yes you are more upright, rather than traditional bent over bb rows at 90 degree angle. and the grip is completly underhand not overhand as I usually do.


Posted by: PreMier

Ok thanks. I normally do mine underhand, because I do biceps on the same day


Posted by: atherjen

March 6th

meal 1-
2 egg/vege tortilla
coffee w/1T.half/half

meal 2-
whey protein(blend)-30g
5 fish oil caps

meal 3-
125g chicken
salad
2 tsp. flax oil

meal 4-
cottage cheese
1T.pb
small apple

meal 5-
grilled haddock
veges
ton of alfalfa sprouts*

meal 6-
whey protein(blend)-32g
5 fish oil caps


*Jillybean, I was at the store tonite and saw those alfalfa sprouts for real cheap so I thought Id give em a try! YUMM I realy liked! I got doing a ton of reasearch on them too and they are soooo good for you! awesome! thanks girlie!

~rest day back is pretty darn sore today as I expected it would be biceps are a lil tender, not bad at all. .


Posted by: aggies1ut

Lol alfalfa sprouts...not alpha sprouts.


Posted by: atherjen

hehehe Opsss your right. I changed it.
I cant spell! its the half french/english in me!


Posted by: P-funk

Quote:
Originally posted by atherjen
hehehe Opsss your right. I changed it.
I cant spell! its the half french/english in me!

You can speak french too


Posted by: atherjen

Quote:
Originally posted by P-funk
You can speak french too
oui oui monsieur. J'ai pris l'immersion en francais pendant grade six au douze. Puis apres Je devais prendre un examen ecrit et oral pour obtenir ma certification provinciale
comprennez-vous?


Posted by: greekblondechic

J'ai besoin des vacances!!!

Jen, tu es tres adorable


Posted by: Jill

Sprouties rock!!!!!


Posted by: Jill

You were grocery shopping today too? Ive been at safeway EVERY day this week, no joke. Total spendings $300 for the week! Plus I just bought a new protein and Steve got 2 boxes of bars-another $150. Crazy!!! Veggies and fruit plus lean meats kill us. $$$$$

Im gonna try the yates row tomorrow!


Posted by: atherjen

eh Viv! Je pense que J'aurai aller en vancances beintot aussi!


hahaha Yah Jillybean I ran out of chicken and a few other things. but I can only buy things in lil amounts. I have to walk with it all home. its annoying!! and your damn right food is pricy sometimes. If we all ate junk it would be cheap!
damn you and Stevie spent alot of money this week!!!

let me know how you like those yates rows. I love em!!

what a nite too... one of the girls beside me was partying all freakin nite. I tossed and turned for sooo long!


Posted by: P-funk

Quote:
Originally posted by atherjen
oui oui monsieur. J'ai pris l'immersion en francais pendant grade six au douze. Puis apres Je devais prendre un examen ecrit et oral pour obtenir ma certification provinciale
comprennez-vous?

can you traslate that for me?

I don't speak french but I think that is damn hot!!!


Posted by: jstar

Hey girl
I've been using the Yates rows for a few months now (and didn't even know it - I didn't know the name). I love them too Jen, especially done on a low pulley cable for emphasis on the negatives...it's a nice variation!

Yesterday I tried the BEST ab machine ever. My abbies are toast right now ...maybe I WILL have a 6 pack this summer

I was gonna post the link but can't get to it. It's the HS MTS Ab Machine...AWESOME


Posted by: sara

Quote:
Originally posted by atherjen
meal 5-
grilled haddock
veges
ton of alfalfa sprouts*
You talking about the green rounded veggie sprouts?


Posted by: Monolith

Quote:
Originally posted by P-funk
can you traslate that for me?

I don't speak french but I think that is damn hot!!!
I don't speak french... but i think i can guess what she said

"yes yes sir. i took french immersion since grade six. i took an oral exam for my provincial certification. understand?"

although that doesnt really make sense, since im not sure why she'd be certified by her province to speak french


Posted by: atherjen

thanks Monolith. pretty darn close!
I took french immersion from grade 6 to 12. Then I had to take a written and oral exam to get my provincial certfication.
(in Canada in order to be able to be considered legally bilingual you have to take both and oral and written exam and then your are awarded a certain level. this way when you go to get jobs you can show this certification, comes in real handy!! I worked for the goverment at a tourist bureau this past summer and all I spoke 90% of the summer was french)

Heya Star! those yates rows do rock!! bent over 90 degree bb rows have always been a staple to my back workouts, but this style I like more! but I think Ill stick with the barbell, its my best friend.. haha
I have never heard of that HS machine before.. is it new?

Sara- nope not rounded veggie sprouts. ummmm
http://www.sproutz.com/ (go to alfalfa sprouts)
heres a pic:


Posted by: Jill

Cook your chix in a pan-then eat it with the sprouties like a salad. ( I also dip the chix in mustard) The trouble with sprouties is that you pretty much have to eat that whole container to get full! They are not very filling.


Posted by: atherjen

hmmm so put the chicken on the sprouties? okie dookie. hmmmm what about grilling them in like 1tsp. of olive oil! :idea: I might have to try...... the next container I get! hehe they do go fast eh Jillybean! thank you for telling me about them!


Posted by: greekblondechic

Jen come down to miami w/ me! We can swim and dance for cardio and check out the hotties

Now I am gonna have to try the alfalfa sprouts, shucks


Posted by: atherjen

I wish I could go to Miami right now! that'd kick! We'd have a blast!
I cant wait for summer, I plan to do lots traveling for a while!

hahah you should try them! they are veryy good for you! and tasty! and if u read in the link about them they are full of digestive enzymes, so good for your IBS I think.. maybe. i dont know. lol


Posted by: greekblondechic

silly girl, i will look for them in the store


Posted by: P-funk

Quote:
Originally posted by Monolith
I don't speak french... but i think i can guess what she said

"yes yes sir. i took french immersion since grade six. i took an oral exam for my provincial certification. understand?"

although that doesnt really make sense, since im not sure why she'd be certified by her province to speak french

No offense but it isn't as sexy when you say it


Posted by: Monolith

Quote:
Originally posted by P-funk
No offense but it isn't as sexy when you say it
LOL

I'm actually glad you feel that way.


Posted by: greekblondechic

Voulez vous couchez avec moi c'est soir?

haha remember that song?


Posted by: atherjen

ohh oui Je souviens!


Posted by: greekblondechic

i dont know that word


Posted by: atherjen

March 7th

meal 1-
3/4c brown rice
7egg whites/1yolk
coffee w/1T.half/half

meal 2-
M.R.P
5 fish oil caps

~train

meal 3-
oats(=60g carbs)
whey protein(iso)-25g

meal 4-
1 chicken/vege tortilla
1/2c nat.yogurt
strawberries

meal 5-
chicken stirfry
1tsp olive oil

meal 6-
cottage cheese
2tsp.PB
cucumbers

~ran out of fishy caps today!



training = chest/tri's

-bb flat bench press
90/10(warmupset), 115/12, 135/10, 155/6, 155/5.5 *
-incl db press
45/10, 50/8, 50/7
-HS wide bench
140/10, 160/8, 160/7
-unassited dips
bw/13, bw/10, bw/9.5
-lying skull crushers(w/cambered bar)
55/12, 65/10, 65/9
-1arm db french press
15/11, 20/9, 20/8
-vbar cable pushdowns
60/9-drop 30/11

* I havent done bench in a LONG time!! decided to start incorporating it back into my chest workouts. wasnt sure exaclty how much I could get at first. I was pretty happy with these weights I guess will just have to work on it some more!


Posted by: Jill

What do you aim for in marcos daily? (and total cals?) Just a guess is fine.

BTW I hate bench press. Nice inclines lady!!!


Posted by: yellowmoomba

Damn AJ - you are strong!!

Great workout
YM


Posted by: atherjen

aww thanks you two!

Jillybean - right now no strict diet protocal really. Im getting about 200g protein/day. but that includes protein from everything (oats, veggies, etc). I get about 40-50g fat and carbs.. well.. they kinda vary depending if Im training or not. on rest days Ill lower the carbs down, training days about 150g(at least) or more it really depends! Im not much help eh.


Posted by: P-funk

Great workout Jen


Posted by: greekblondechic

Im still wondering if declines makes boobies look better..

I know incline does


Posted by: Monolith

Quote:
Originally posted by atherjen

-bb flat bench press
155/6, 155/5.5


you think you need to work on that? Jen, the women at my gym bench with 10lb'ers on either end of the bar. I think if you walked in and started repping with a couple plates + the 10's, the entire gym would stop and stare... me included.


Posted by: P-funk

Quote:
Originally posted by greekblondechic
Im still wondering if declines makes boobies look better..

I know incline does

Inclines, declines or flat bench are irrelevant, boobs always look good


Posted by: yellowmoomba

Quote:
Originally posted by P-funk
Inclines, declines or flat bench are irrelevant, boobs always look good
TRUE


Posted by: atherjen

LOL @ Patrick!!!!!
(thanks for the comment too)

Viv - I dont do decline for the simple reason that by doing incline your able to work more your upper chest instead. thats where you want the muscle IMO. added defintion there will make the visualization of a firmer more larger chest! at least for me and my small b00bies it does!

Monolith- I know I know.. but I dont compare to those other chickies, most in my gym are cardio slaves and using 5lb db's. Im a strength junky, what can I say! lol I always want better!
(btw, good math! )


Posted by: greekblondechic

no pfunk, incline bench DEFINATELY makes my chest look nicer bc the muscle up top gives added fullness


Posted by: P-funk

Quote:
Originally posted by greekblondechic
no pfunk, incline bench DEFINATELY makes my chest look nicer bc the muscle up top gives added fullness

All I was saying is that no matter which of the three you do pectorallis major is the muscle contracting so it doesn't matter in my opinion. And I am standing bye my statment "boobs always look good"


Posted by: sara

Quote:
Originally posted by atherjen
Sara- nope not rounded veggie sprouts. ummmm
http://www.sproutz.com/ (go to alfalfa sprouts)
heres a pic:
How many sprouts (the rounded veggie) would you eat if you eat it as a veggie source with your meal?
I always feel if I eat more than 4 sprouts, it would be too much


Posted by: atherjen

Patrick - you wont be saying b00bs always look good when your wife someday is 80 with lil shriveled up wrinkly ones!

Sara- I ate the whole containter! they are very fine lil thingys. not big. like stringy. airy. not that filling!


Posted by: sara

AJ- I meant how many sprouts.. the rounded green veggie would you eat for a meal? not the stringy one


Posted by: atherjen

Sara- you talking about brussel sprouts?
I personally havent tried them before to be honest! lol but you know what I say when it comes to fiberous veggies, eat up!


Posted by: atherjen

March 8th

meal 1-
protein pancakes
coffee w/1T.half half

meal 2-
M.R.P

~train

meal 3-
oats(=35g carbs)
whey protein(iso)-27g
few strawberries

meal 4-
shrimp/chicken stirfry
brown rice

meal 5-
grilled salmon
huge grilled vege salad
1T.walnuts

meal 6-
cottage cheese
2tsp.PB
cucumbers


training = quads/calves/abs

-bb squats
135/10(warmupset), 185/13, 205/11, 225/7, 245/4.5 *
-incl leg press
270/14, 360/11, 450/7, 470/6
-leg extensions
120/11, 140/7, 140/6, 150/4-drop 90/8
-standing calf raises
260/13, 300/10, 340/8-drop 200/9
-seated calf raise
90/13, 100/11, 110/9
-hanging leg raises
...3 sets
-decline crunches
...3sets
-incl. reverse crunches
...3sets

*talk about crazy reps today!! very happy with myself. I guess.. its progress to hitting my goal of squating 2x my bodyweight... thats going to take some time..
~ My chest is soo sooo sore today too! I dont think it has been THIS sore in a very long time! tri's are real tender too, but my left one is incredibly sore!


Posted by: Monolith

Quote:
Originally posted by atherjen

-bb squats
135/10(warmupset), 185/11, 205/8, 225/6, 245/3
Quote:
Originally posted by atherjen

-bb squats
135/10(warmupset), 185/13, 205/11, 225/7, 245/4.5
Damn, those are some awesome gains Jen. You sure you aren't on any "special" supplements?

Really though, nice work. One day i'll be able to lift your "girly" weights.


Posted by: atherjen

Quote:
Originally posted by Monolith
Damn, those are some awesome gains Jen. You sure you aren't on any "special" supplements?

Really though, nice work. One day i'll be able to lift your "girly" weights.

Thanks Monolith!!
my special supplements - multiV, fishy caps, ginger root, ALA, extra vitamin C.. when I remember it.
secret - focus


Posted by: Monolith

By the way... when you only get half a rep on a squat... do you just dump the weight?


Posted by: Jill

Should I take ala AJ?


Posted by: Jill

Quote:
Originally posted by Jill
What do you aim for in marcos daily? (and total cals?) Just a guess is fine.

BTW I hate bench press. Nice inclines lady!!!
Dont you luv me anymore AJ, you didnt answer my question....


Posted by: PreMier

I hate sprouts... My grandpa eats them on his sandwitches and they are nar nar!


Posted by: atherjen

Monolith - nanh I didnt "dump it". made it halfway down and decided that I couldnt go any furthur ... at all!

Jillybean - Well I would say yes you should take ALA. is a very powerful antioxidant as well as potential glucose disposal agent.
and I did answer your question you goof!!! I always love ya!
Quote:
Jillybean - right now no strict diet protocal really. Im getting about 200g protein/day. but that includes protein from everything (oats, veggies, etc). I get about 40-50g fat and carbs.. well.. they kinda vary depending if Im training or not. on rest days Ill lower the carbs down, training days about 150g(at least) or more it really depends! Im not much help eh.
PM-you just dont know whats good for you!!


Posted by: Jill

oops, I am blind Ill check my email soon! Thanks


Posted by: JLB001

Hola...I'll try to visit more tomorrow. Work was busy today.


Posted by: Jill

Ok in 'simple' terms, what will the ala do for me? Thanks! Jodis put it in a post before put it was not in 'a simple minds' language. he he


Posted by: PreMier

ALA is a powerful antioxidant. Antioxidants are good for you, in that they help to delay aging, and help eliminate free radicals. Plus ALA is a good creatine transport(what I use it for). Im sure there is more, but I havent studied it too much


Posted by: Jill

Your muffins are making me crazy!!! Off to the deep freezer!(after I have just a couple more! ) Atleast they are super healthy for me!


Posted by: atherjen

thanks for explaining that PM!

dont throw the muffins in the freezer, send them to me! haha
no worries, they are all good for you!


Posted by: Rissole

Mmmmm muffins, i want some


Posted by: PreMier

Quote:
Originally posted by atherjen
thanks for explaining that PM!
Just trying to help...


Posted by: atherjen

.March 9th

meal 1-
1/2c brown rice
8 egg whites
1 yolk

meal 2-
whey protein(blend)-32g
1/2c.nat. yogurt
few strawberries
1tsp. flax oil

meal 3-
2 chicken/vege tortillas

meal 4-
cottage cheese
small apple
1T. chopped walnuts

meal 5-
125g chicken
huge vege salad
2tsp. flax oil

meal 6-
cottage cheese
1T. pb
cucumbers

~rest day
my chest is SOOO sore, its crazy! right tricep still doesnt feel bad but the left one is aching!
my bum is pretty sore today too, quads arent too bad, suspect worse tomarrow.
-slept 9 hours last night felt great to make up for the couple ruff nites before that where I tossed and turned all nite.
-didnt have any coffee, sweetners or gum today either. proud of myself. trying to limit them all. drank 5 cups of minty green tea though!


Posted by: Monolith

Jen, whats the deal? Every damn day you complain that your butt is sore.

Maybe you should stop squeezing your cheeks when you walk?


Posted by: atherjen

well not EVERYTIME. just a couple days after squatin'
it hurt too much yestarday when I walked! no squeezin!


Posted by: Jill

My hammies and butt are in pain today too. It feels good!


Posted by: atherjen

March 10th

meal 1-
protein pancakes
blueberries(didnt measure)

meal 2-
M.R.P

~train

meal 3-
oats(=60g carbs)
whey protein(iso)-25g

meal 4-
1 chicken/vege tortilla
nat. yogurt
few strawberries
1tsp. flax oil

meal 5-
spinach salad
grilled turkey
2tsp flax oil

meal 6-
vege omlet
salad
1T walnuts


~another day with NO coffee at all!!! no gum either! woo hoo feel good too!


training - shoulders/traps

-standing bb military press
50/10(warmupset), 70/11, 80/7, 90/4 *
-seated db arnold press
30/11, 35/8, 40/6
-db lat raise
20/12, 25/8 drop 15/9
-bb upright rows
80/10, 90/7 **
-bent over lat raise
1512, 20/10, 20/10 drop 15/7
-db shrugs
65/11, 70/9, 70/8
-mach. shrugs
280/11, 300/8, 320/5
-rev pec dec
80/9, 80/9 drop 50/11 ***

*grrr I felt bad about these today. I know only down 1 rep(80's) and 1/2rep(90's) but I felt weak on them today for some reason! and my chest is still sooooo sore!! for some reason I really felt it when I was doing these.. maybe thats why.
**up 1 rep from last weekm not bad. progress is progress. felt good to do better on one lift at least.
*** these were unplanned. after the shrugs I was going to be done but a friend was yackin to me and I hate to just stand there and do nothing. lol


Posted by: yellowmoomba

Quote:
Originally posted by atherjen
March 10th

meal 1-
protein pancakes
blueberries(didnt measure)

meal 2-
M.R.P

~train

meal 3-
oats(=60g carbs)
whey protein(iso)-25g

meal 4-
1 chicken/vege tortilla
nat. yogurt
few strawberries
1tsp. flax oil

meal 5-
spinach salad
grilled turkey
2tsp flax oil

meal 6-


~another day with NO coffee at all!!! no gum either! woo hoo feel good too!


training - shoulders/traps

-standing bb military press
50/10(warmupset), 70/11, 80/7, 90/4 *
-seated db arnold press
30/11, 35/8, 40/6
-db lat raise
20/12, 25/8 drop 15/9
-bb upright rows
80/10, 90/7 **
-bent over lat raise
1512, 20/10, 20/10 drop 15/7
-db shrugs
65/11, 70/9, 70/8
-mach. shrugs
280/11, 300/8, 320/5
-rev pec dec
80/9, 80/9 drop 50/11 ***

*grrr I felt bad about these today. I know only down 1 rep(80's) and 1/2rep(90's) but I felt weak on them today for some reason! and my chest is still sooooo sore!! for some reason I really felt it when I was doing these.. maybe thats why.
**up 1 rep from last weekm not bad. progress is progress. felt good to do better on one lift at least.
*** these were unplanned. after the shrugs I was going to be done but a friend was yackin to me and I hate to just stand there and do nothing. lol
NICE WORKOUT!!!


I'm amazed on how strong you are. You must put most guys to shame at your gym


Posted by: atherjen

Thanks YM
I think I should have been a man... I only want to get stronger!
hmmm dont know if I put guys to shame, but I get alot of weird looks, Ill say that much!


Posted by: gwcaton

Jen,

Did I miss a post ? Why are you cutting out/down the coffee?


Posted by: atherjen

I was wondering is someone was going to question my motive on that.
I just dont feel the need for it in my diet. in my opinon the health risks outweigh the benefits. keep in mind this is just my opinon. I certainly wont harrass anyone for drinking it, Id just like to cut back on that as well as any sort of artificial sweetner(splenda) and gum.


Posted by: Jodi

Not trying to sway your decision but I just wanted you to check this out. 18 year old study from Harvard on the health benefits of coffee

http://content.health.msn.com/conten...m?pagenumber=1


Posted by: gwcaton

Quote:
Originally posted by atherjen
I was wondering is someone was going to question my motive on that.
I just dont feel the need for it in my diet. in my opinon the health risks outweigh the benefits. keep in mind this is just my opinon. I certainly wont harrass anyone for drinking it, Id just like to cut back on that as well as any sort of artificial sweetner(splenda) and gum.

OK , just curious.

Jodi, thanks for the link .


Posted by: I'm Trying

Hey Jen when did you become a mod?? Congrats on becoming one!! Journal still looking AWESOME!!!


Posted by: PreMier

Holy CHIT! I didnt know she was a Moderator...


Posted by: PreMier

What forum do you Moderate? Healthy recipes

And no abusing me with your new powers


Posted by: yellowmoomba

Quote:
Originally posted by atherjen
Thanks YM
I think I should have been a man... I only want to get stronger!
hmmm dont know if I put guys to shame, but I get alot of weird looks, Ill say that much!

What kind of "weird looks"?? Like guys with their chin down to the floor and eyes wide open


Posted by: Sapphire

Hey Beautiful!!

Nothing wrong with wanting to be big and strong!! I do too, but that ain't gonna happen, don't have the genes for it! Maybe strongER and bigGER than I am now. I am actually strong for my size, I get funny looks and comments too, especially from guys, when they see me packing on the weights they laugh, until I lift them!! THEN they get embarrassed that a 120 pound chick squats more than they do!!! I LOVE that!!! I know you must too!!

Good morning by the way!


Posted by: atherjen

G'morning everyone! I was up bright and early this morning to make it to the gym before work again today! had a great workout. supposed to storm later!! and my family is driving down tonite, hope it doesnt get too bad!

Jodi- thanks for that link. I read that article a couple days ago as well. I just find that with me it tends topick me up and then drag me down again. then I feel I need more. I dont want it to run my energy levels or tamper with them. Im just trying to cut back

IT- thanks

PM- ha, no I wont pick on you! have I ever!? . and its the journal section and diet/nutrition section.

YM- no no, no open mouths! lol. just like "what the hell does she think shes doing" and then I get a million remarks, like be careful, or a girl shouldnt be lifting that much, OR the WORST one of all "what are you taking, you have to be on someting to lift that much" damn that one gets me going!!!

Cyndi- Heya girlie! you are defintly strong for you size hun!! I dont think that I can get huge either. but Im not trying to gain anymore muscle. Even though we are small we can still lift big!!


Posted by: IainDaniel

Congrats Jen

Well deserved


Posted by: atherjen

Quote:
Originally posted by IainDaniel
Congrats Jen

Well deserved
Thank you!!


Posted by: atherjen

March 11th

meal 1-
protein pancakes

~train

meal 2-
whey protein(27g)
oats(=40g carbs)
few strawberries

meal 3-
grilled chicken
1/2c wild rice
veges
small apple

meal 4-
Nitrotech RTD
1tsp. flax oil

meal 5-
omlet(8eggwh./1yolk)
1tsp. olive oil
veges

meal 6-
grilled turkey
spinach salad
1T. walnuts
1tsp. olive oil


training = hams/calves/abs

-SL deadlift
135/10(warmupset), 185/10, 225/4, 225/4, 245/1 *
-ham presses
90/12, 140/7, 140/8 **
-seated leg curls
120/11, 140/6, 140/5-drop 90/10
-standing calf raises
260/13, 300/10, 340/8-drop 200/10
-seated calf raises
90/13, 100/11, 100/11, 110/9
-hanging leg raise
...3 sets...
-decline crunches
...4 sets
-decline side crunches
...4 sets

* nothing special on these today, couldnt seem to get another rep out of me! I guess I figured my 1rep max for them though! lol
** first time I ever tried this exercise, lil different at first but defintly felt it in my hammies! (thanks Jodi!)


Posted by: Rissole

245/1 Nice AJ

What was the hammie exercise?? I'm always lookin for a good way to hit em....


Posted by: PreMier

Hamm presses on the leg press machine.


Posted by: atherjen

THanks Rissole! only 1 rep, but hey.. its something!

yupp what PM said, the ham presses on the leg press machine. Jodi was telling me about them!


Posted by: atherjen

oh and just to let everyone know,. my family is on their way down here as I type to visit for the weekend, so I wont be on as often! Hope everyone has a wonderful weekend!!


Posted by: Rissole

Ummmm how??


Posted by: PreMier

Quote:
Originally posted by Jodi
1 Legged Ham press - Put your feet really high on the leg press so that your toes are hanging off. Remove 1 leg and press it They really burn your hams and butt




(Click here to view the original thread with full colors/images)





vBulletin Copyright ©2000 - 2009, Jelsoft Enterprises Limited.


Content Relevant URLs by vBSEO 3.1.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37