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J'Bo's Plyomteric Obessesion Diary

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Posted by: J'Bo

Well the J'Booty is back on the training wagon and I cant seem to get enough plyometrics.

Monday, April 11, 2005

FOOD

Meal one: 1.5 cups kashi, 1/2 cup rice dream
Meal two: protein shake, 4 strawberries
Meal two: tin of tuna, basmati rice
Meal three: shake, cucumbers
Meal four (post): tuna, rice
Meal five: ground beef, edamame

*Food isnt going to be flawless, but its going to be better than before

TRAINING

10 min of stairs
10 min on stepper
Squats on the ball: 3x15reps 10lbs weights
Superset 1: Staggered Stair Hops: 2x16reps each leg
Superset 1: Plie Squats down to 4 risers: 2x10reps 18lbs
Superset 2: Stair Jumps: 2x10reps
Superset 2: Plank Holds: 2x1min
Superset 3: Box Jumps: 45in 45sec
Superset 3: Decline Crunches: 2x15reps 18 lbs
Superset 4: Butt Blaster / Adductors / Abductors: 2x10reps 60lbs

*still debating about whether to go to Australia or not. Its nothing to take lightly and is causing me quite a bit of stress right now.




Posted by: naturaltan

I'm the first to write in your new journal

It seems many people are hooked on plyometrics.


Posted by: sara

Welcome back beautiful


Posted by: Robboe

Go to Oz on holiday or to move to?


Posted by: J'Bo

NT: i knew that you would be the first Plyo's make you feel nice and strong. Unfortunately my day went into the shitter and i did not get to workout. Looks like i am in the market for a new job NOW!

Sara: hello sweety

TCD: Oz to live


Posted by: Dale Mabry

Quote:
Originally Posted by J'Bo
Superset 3: Box Jumps: 45in 45sec

[/FONT]
HOLY SHIT!!!!!, you can jump up on a 45inch box?


Posted by: J'Bo

45 jumps IN 45 sec dodo head


Posted by: Rissole

I love you so much
She's back


Posted by: J'Bo



Your too funny. Yes i am back on track and the booty will follow.




Posted by: Rissole

Oh yeah... i been missin dat too, my favritist booty in da whole world...
Time for me to go crush legs


Posted by: Sapphire

Hi Jen Jen!!


Posted by: J'Bo

Hi Sapphy that is one hot avi you got there

I am just on the net searching for a job. Stress is coming outta every pore of mine. Things will all work out in the end though.

How are you doing?


Posted by: Rissole

I hope you are looking for jobs in the Australia area...!?!?
Try: Cental Coast New South Wales


Posted by: Sapphire

Quote:
Originally Posted by J'Bo
Hi Sapphy that is one hot avi you got there

I am just on the net searching for a job. Stress is coming outta every pore of mine. Things will all work out in the end though.

How are you doing?
OK.. I am getting another puppy in about a month, that is exciting. Why are you looking for a job? How's your hunny???


Posted by: Flex

Hi Sugar , er, um, i mean, um Doctor
How ya doin'???

(for the record, my nickname is "Plyometric.....hence the name of the journal )


Posted by: Rissole

Quote:
Originally Posted by Flex
(for the record, my nickname is "Plyometric.....hence the name of the journal )
Nice one Flex...


Posted by: J'Bo

Rissy: moving away from everything you have ever known and leaving someone that you truly love cannot be taken lightly. I have racked my brain for days about the position and I just dont think that I can leave Aaron. It may sound really pussy like but I just dont think that I should have to give him up for a career opportunity. Either way a decision hasent been made yet.

Sapphy: New puppy thats so sweet. I cant have puppies in my condo I am looking for a new job because a storm hit me this Monday and shit hit the fan. I am out a job and bills arent slowing down. Its a VERY stressful time and I am a little lost about where to turn. Aaron and I have come closer since the storm came and it makes it even harder to think about leaving him What would you do if a great career opportunity came along but Chris couldnt go with you. Would you leave love and happiness to pursue creer happiness?

Flex: Hey you I hope that all is well with you. Things are crazy here right now but hopefully all will be settled soon mr Plyo

Rissy: dont encourage that type of behaviour

Well i am off to do more sole searching to try and figure life out. What does this all mean?

Well enough feeling sorry for myself, gotta get out there and do something


Posted by: Sapphire

Oh Jenny I am sorry!! Everything will be fine!!! You will find a better more fulfilling career I am sure. As far as me leaving Chris for any career...NEVER! My heart would be broken. Lean on Aaron, and if you need any moral support, you can always email me!


Posted by: naturaltan

Hey J, I guess it's about what you feel is important at this point in your life. Is having a rewarding career more important that a fulfilling life with someone you've come to know and love? I personally don't think one is more important than the other, just where one is in life. I really am not a career type guy. Work pays the bills and affords our family the more fun things in life. If I had to choose between taking a job that was more rewarding at the cost of losing what we have now, I'd turn it down. I can put up with work.

I know this is a difficult choice to make, and one that shouldn't be taken lightly. Think about it and I know you'll the choice you make will be right for you.


Posted by: J'Bo

Sapphy: Yes this is a really hard situation because it truly would be a dream job.

NT: At the moment being here with Aaron makes me happy, however it doesnt pay the bills and i know come September i will be wanting to head for the sun. The last thing i want to do is leave Aaron, then again i dont want to mope around here thinking about living on the beach doing a dream job. What i really want is for Aaron to come with me and go to school there and so i have asked him to please look into doing that and he will. He doesnt think that it sounds feasible because of the cost of school down there. I am going to try to find a way for us to both go there and if not then i will stay here.

Today i spent 8 hours doing my resume and trying to finish the cover letter. I have so many things under my belt its hard to know what to put on it. I think i just have to have different resumes for different positions. If i am going to do a bogus job then i will have to take some of the good stuff off. Sounds weird, but its true

Well i am off to take my morning shower its 5pm There are some perks about not having a job, my pool should open in a month or so...maybe i can hold off being employed for the whole summer yah i am an offical bum


Posted by: Sapphire

Are you thinking of moving to Australia? What is your dream job?? I know what mine is...


Posted by: ccr_bballer33

Hi, well I read some of your journal in the beginning, not sure fi your still sticking with it, but I hope you enjoy plyo's, they really helped me alot with my core and helped my game for basketball.

This is not neccessarily plyos but a coach/physical therapist/trainer had me do these and I felt like dying near the end of the sets.

The Matrix
10's of everything

first start off with 10 squats but no weights or balls, with your hands on your head. then 10 lunges straight from there rotating feet each time to 10. then 10 lunge jumps, so your already split then you jump switch feet and land in lunge position. then lastly, do 10 squat jumps. looks liek this.

10 -squats
10 -lunges
10 -lunge jumps
10 -squat jumps... and 3 sets, that is a killer to try whenever you want a good leg burner.


Posted by: J'Bo

CCR: thanks for the mini program. I havent been keeping it up as much as i wanted to since life stuff has been getting in the way

Sapphy: I would be operations manager for a leadership development company who trians people through fitness and other outdoor activities.


Posted by: Rissole

I wanna know whats gonna happen the Azza, don't you leave him for shit girl!!
All the crap you been through to find a guy like him.... don't you leave him for shit!!


Posted by: J'Bo

Dont worry Rissy, i aint leaving this one for nothing

He has exams Friday and Monday and then we wil be heading to Montreal to relax and talk it through.


Posted by: naturaltan

Quote:
Originally Posted by J'Bo
yah i am an offical bum
and a nice one at that


Posted by: J'Bo

thanks


Posted by: Sapphire

Quote:
Originally Posted by Rissole
I wanna know whats gonna happen the Azza, don't you leave him for shit girl!!
All the crap you been through to find a guy like him.... don't you leave him for shit!!
LIsten to the Riss man!! He loves ya and wants you to be happy... me too!!!!!!!!!


Posted by: Rissole




Posted by: J'Bo

I will listen to all of you.


Posted by: Rissole

Naaa don't listen to me... i really want you to come no matter what


Posted by: J'Bo

Your too funny Rissy. You wouldnt want me there all sour as grapes because my love is here.

The company said that they would give me a surf board since i will be living on the beach (dream come true). They are also going to either fly my sis from Malaysia to Oz for Xmas or pay for my flight there!

The guy said that its really cold there in July...it goes down to about 0...i almost died laughing when he said that.

So you think that i would be a good addition to Aussie Land hey?

You have to teach me the lingo but beware...i spat on veggiemite


Posted by: Rissole

Quote:
Originally Posted by J'Bo
Your too funny Rissy. You wouldnt want me there all sour as grapes because my love is here.

The company said that they would give me a surf board since i will be living on the beach (dream come true). They are also going to either fly my sis from Malaysia to Oz for Xmas or pay for my flight there!

The guy said that its really cold there in July...it goes down to about 0...i almost died laughing when he said that.

So you think that i would be a good addition to Aussie Land hey?

You have to teach me the lingo but beware...i spat on veggiemite
I can teach you to surf That would be fun...
This sounds like a sweet company if they are doin that...
Yeah 0 is really cold in Oz.... its like, way colder than 0 over there...
Just say G'Day and smile alot.... you'l go places Like "ged-ay"
And "fair dinkum".... and "she'll be right" that will get you round no prob's "laugh:


Posted by: J'Bo

Quote:
Originally Posted by Rissole
I can teach you to surf That would be fun...
This sounds like a sweet company if they are doin that...
Yeah 0 is really cold in Oz.... its like, way colder than 0 over there...
Just say G'Day and smile alot.... you'l go places Like "ged-ay"
And "fair dinkum".... and "she'll be right" that will get you round no prob's "laugh:
I am not very coordinated, but i will try. Maybe start with the boogie boardin.

G'Day sounds good. You lost me on the Fair dinkum though sounds preverted to me and she'll be right? whos right? me? oh soo confused


Posted by: sara

Quote:
Originally Posted by J'Bo

So you think that i would be a good addition to Aussie Land hey?

You have to teach me the lingo but beware...i spat on veggiemite
you too cute


Posted by: Jenny

Hey Jenny! I'm so glad you're happy with Aaron That's awesome! Wow, thinking of moving to Oz huh?? That's a big step! Sounds great though


Posted by: J'Bo

Sara: have you ever seen that stuff? veggiemite looks like ground up beatle juice

Jenny: I miss you How are you? School? You could probably shed some lite on moving to a new country. Aaron and i are extremely happy How was tuition in the states compared to Sweden?


Posted by: J'Bo

Thursday, April 21st

Ok so lets get going on the diet and training

Diet
Meal one: 1 turkey/chicken sausage, 1 tbsp cheese, 4 egg whites
Meal two: 1 cup mixed mangoes and peaches & 1 scoop protein
Meal three: opps i missed you :0
Meal four (PWO): 1/3 cup hummus, 1 ww pita, 1/2 avocado, 1/8 tomato, 1 chicken breast
Meal five: ww pita, 1/3 cup hummus

*did not eat what was originally planned because i had to do errands around town (yes nice excuse i know)

Training
Warm-up:
10 min on stepper

Plyometrics:
Swiss ball squats: 15reps x2
SS1: Staggered Stair Hops: 16reps each leg x2
SS1: Raiser Jump Squats: 4 raisers, 10reps x2
SS2: Overhead Med Ball Throws: 15lb med ball, 10reps x2
SS2: Shoulder Taps: 24touches x2
SS3: SLDL: 10repsx 35lb DB's x2
SS3: Reverse Hack Squats: 10reps each leg x50lbs x2
TS: Adductors: 40x10x2
TS: Abductors: 80x12x2
TS: Booty Kicks: 40x10x2

Circuit:
run in place 1 min
knees up 15 sec
heels up 15 sec
run in place 1 min
jumping jacks 15 sec
scissors 15 sec
left / right leg hop 15 sec
run in place 1 min
tuck jumps 5
run in place 30 sec
march in place 30 sec

Stretching: 10 minutes


Posted by: Jenny

Quote:
Originally Posted by J'Bo
Jenny: I miss you How are you? School? You could probably shed some lite on moving to a new country. Aaron and i are extremely happy How was tuition in the states compared to Sweden?
Hey Sweets
I'm doing good. Just keep getting sick, but other than that I'm great School is going well, might keep the 4.0 this semester Justin and I are doing great too
It was hard moving to another country, but it's interesting how fast we adjust to new circumstances. It would have been a lot harder if Justin wasn't here, I don't think I would have stayed here this long if it wasn't for him.
School is free is free and here it isn't. I was able to get an exchange year though, so I don't pay anything. Tell Aaron to look into that, most schools have exchange programs and Australia is usually part of those. Hope it works out!

Have a great night


Posted by: J'Bo

Quote:
Originally Posted by Jenny
Hey Sweets
I'm doing good. Just keep getting sick, but other than that I'm great School is going well, might keep the 4.0 this semester Justin and I are doing great too
It was hard moving to another country, but it's interesting how fast we adjust to new circumstances. It would have been a lot harder if Justin wasn't here, I don't think I would have stayed here this long if it wasn't for him.
School is free is free and here it isn't. I was able to get an exchange year though, so I don't pay anything. Tell Aaron to look into that, most schools have exchange programs and Australia is usually part of those. Hope it works out!

Have a great night
I kept getting sick the past few monthes too, from all the stress at work.
Glad to hear that Justin and you are doing great as always
I am assuming that there will be an adjustment period. It would be hard if Aaron werent going to come with me I will look into Aaron getting an exchange year, that would be sweet because they want $22,000 for the year
I will let you know how everything turns out.


Stay in touch!


Posted by: J'Bo

Food
Meal one: ww pita, 1/3 cup hummus, 1/2 avocado, 1 tbsp tomato, chicken breast
Meal two: tin of tuna, ww pita, 2 cups lettuce, 1 tbsp newmans dressing, 1/3 cup hummus

*okay stop laughing i made a big batch of hummus and have to finish it before we leave for Montreal Monday

Training
10 min stepper (with a sore booty )

Two legged stair hops: 32 stairs x2
Shoulder Taps: 24x2
Bounding Laps: 1x2

1 hour swiss ball work

Life stuff
Well final exams are almost over for the BF and thank god
We leave for Montreal for a mini vacation on Monday, to figure out if we will be moving to Australia next month. Lots of stuff to work out along with some shopping, kissing and relaxing

Tomorrow night i am going to the National Fitness and Figure competition. It should be fun to watch, but mark my words i will have the itch to compete again once i get home. Maybe if i move to Aussie i will enter into another comp with Rissy

Later peeps off to hang out with my boy


Posted by: J'Bo

Food
Meal one: 3 slices of bacon, 3 egg whites, 1 Tbsp cheese
Meal two(PWO): ww pita, 1/3 cup hummus, 1/2 avocado, 1 slice tomato
Meal three: shake, apple
Meal four: chicken breast, 2 cups lettuce, 1 Tbsp newmans dressing, 1/2 avocado

Training
Warm up: bike ride to the gym (30 min fast pedalling)
SS1:Arnold Press
SS1: Med Ball Front Raises
SS2: Swiss Ball Lateral Raises
SS2: Swiss Ball DB Rears
(yes i am obesessed with balls )
SS3: Shoulder Taps w/ feet on Swiss Ball
SS3: Decline Weighted Crunches

TS1: Plyo Lunges
TS1: 1/2 Lap Leg Hops
TS1: Medicine Ball 90degree Jump Squats

TS2: Med Ball Iron Crosses
TS2: Plank Hold
TS2: Med Ball Reverse Crunches

Cool down: bike ride home (40 min medium pedalling)

Life
We went to see Meet the Fockers last night, it was really funny and we needed to laugh. One exam down for BF and one more to go


Posted by: Rissole

Hey babe, whats doin...???
Me and Trace watched Duplex last night, sweet movie. Another good laugh



Posted by: J'Bo

I was in Montreal speaking french for a week.
We had a great relaxing time and did lots of shopping

Status is: moving to Aussie just waiting on the Visa and job details


Posted by: sara

Quote:
Originally Posted by J'Bo
I was in Montreal speaking french for a week.
We had a great relaxing time and did lots of shopping

Status is: moving to Aussie just waiting on the Visa and job details
Lucky! I want to move there
Glad you had a relaxing week


Posted by: Rissole

Quote:
Originally Posted by J'Bo
I was in Montreal speaking french for a week.
We had a great relaxing time and did lots of shopping

Status is: moving to Aussie just waiting on the Visa and job details
Wooooo hoooooo......
I don't know how long it will be before i can get to see you....
We are seeing the Lion king this weekend in the theatre $400 (with gromets) then stayin in a hotel $180 then to the zoo $??, should be a sweet weekend.
Trace wants her kitchen done.... could be anywhere $2000-$4000
And i just found out i can get Cert 3 done by the end of June $1100 and cert 4 but the end of August
So money is flying everywhere except to flying, so it will prolly have to wait till Oct for the Nationals in Melbourne. If you don't make it there we will hop over before going home... May do that even if you do make it Oooo i'll be all ripped and orange


Posted by: naturaltan

wow ... that is a big move. Is Aaron coming with you?


Posted by: naturaltan

Quote:
Originally Posted by Rissole
Wooooo hoooooo......
I don't know how long it will be before i can get to see you....
We are seeing the Lion king this weekend in the theatre $400 (with gromets) then stayin in a hotel $180 then to the zoo $??, should be a sweet weekend.
Trace wants her kitchen done.... could be anywhere $2000-$4000
And i just found out i can get Cert 3 done by the end of June $1100 and cert 4 but the end of August
So money is flying everywhere except to flying, so it will prolly have to wait till Oct for the Nationals in Melbourne. If you don't make it there we will hop over before going home... May do that even if you do make it Oooo i'll be all ripped and orange
It seems your money tree is coming into it's own Rissy.

what are you being certified at?


Posted by: Rissole

Quote:
Originally Posted by naturaltan
It seems your money tree is coming into it's own Rissy.

what are you being certified at?
Yeah money tree..... Cert 3 is for gym instructor Cert 4 is for personal trainier. It's been a bit of a dream for about 2yrs now


Posted by: J'Bo

Quote:
Originally Posted by Rissole
Wooooo hoooooo......
I don't know how long it will be before i can get to see you....
We are seeing the Lion king this weekend in the theatre $400 (with gromets) then stayin in a hotel $180 then to the zoo $??, should be a sweet weekend.
Trace wants her kitchen done.... could be anywhere $2000-$4000
And i just found out i can get Cert 3 done by the end of June $1100 and cert 4 but the end of August
So money is flying everywhere except to flying, so it will prolly have to wait till Oct for the Nationals in Melbourne. If you don't make it there we will hop over before going home... May do that even if you do make it Oooo i'll be all ripped and orange
Holy crap thats alot of $
Doesnt look like Aaron and I will be watching any movies out there
Cert is REALLY expensive there
Doesnt look like I will be getting mine for a while.
I will make sure that we come see you in your comp.
Money wont be flying around our place since Aaron's school is crazy expensive.

NT: yep Aaron is coming we are "eloping"


Posted by: Rissole

Quote:
Originally Posted by J'Bo
Holy crap thats alot of $
Doesnt look like Aaron and I will be watching any movies out there
Cert is REALLY expensive there
Doesnt look like I will be getting mine for a while.
I will make sure that we come see you in your comp.
Money wont be flying around our place since Aaron's school is crazy expensive.

NT: yep Aaron is coming we are "eloping"
So glad that Azza is gonna be with you straight up, i was worried about you getting lonely.
Cert is kinda expensive but to me it's worth the extra to get it now. I'm really buzzin about my own gym now, i'm hopeing to have it up within 8-12mths.


Posted by: maniclion

I knew you'd end up in Oz, just pay no mind to the man behind the curtain.

Eloping meaning you're getting married?


Posted by: J'Bo

Rissy: I am glad that Azza ia coming with me too, he is a pretty special man thats for sure

Man: Blind man behind the curtain? are these inside jokes that i should know about? Eloping doesnt mean we are getting married (just yet anyways) it means a couple that runs away together


Posted by: naturaltan

Wow ... that is very exciting news. When do you think you'll be moving?


Posted by: J'Bo

Target depature date is May 31st, but will depend on the Visa's
Have sooooo much to do before then.


Posted by: naturaltan

while it's sad that we probably won't meet again, I'm happy that you're making the most of a great opportunity.


Posted by: Rissole

Don't be a stranger baby... i wanna know how things are shapping up for you


Posted by: J'Bo

Well things have been crazy since we got back from Montreal. I found out the next day that we will be moving to Oz by June 1st
Things have been exciting with our share of usual road bumps because of Visa's, money etc. We are handling everything one fee at a time though.

Yesterday it hit me that i am leaving everything and everyone i have known behind. I had a good cry But new adventures lay ahead for me and my love in Perth

Only 2.5 weeks to go.

The condo is for sale and my fingers are crossed that this Sunday offers come in. The market is really good right now and most places in the area have sold for above the asking price. Pray for me everyone.

Well i gotta head out but i will update everyone more later.


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J'Bo's Plyomteric Obessesion Diary


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