Jenny

Saturday 6th:

Meal 1:
7 whites
1/3 cup oatmeal

Meal 2:
1 dl whey
4 fish oil

Meal 3:
5 oz chicken
1/3 cup brown rice
veggies
1 tsp flax

Meal 4:
5 oz salmon
1/3 cup brown rice
veggies

Meal 5:
7 whites
veggies

Workouts:
*Weights: Chest and biceps
- Dbl bench presses: 4x7-8 (went up in weight )
- Incline Dbl bench press: 4x6-7 (up in weight!)
- Cable X flyes: 4x8-10
- Pec deck flyes: 4x7-9 (up in weight!)

- Hammer curls: 3x8
- Cable curls: 3x8-10

*Cardio:
- Biking to gym and home (Cah-razy wind, 5 minutes to get there and about 15 to get home )
- Interval program on stepper: 20 mins

Rissole

But we like hangin at your place Jen

My Journal

Rocco32

Your such a gracious host!

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Rocco32

And it's "Jag penke på en anka" (not sure on the spelling)

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Jenny

This isn't the whores hangout thread!

Rock, it's "Jag pinkar på en anka" It was so funny when you said that, made me think

Jodi

Hey Jenny - 17 days and counting

Essence EFA

Rocco32

Whoops, I thought you were looking at me weird! Maybe that's where the russian accent came from.

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Jenny

Jodi, WOW!! I'm so happy for you

Rock, haha, you did not have a russian accent Justin has a turkish one when he speaks swedish though

Jenny

Sunday 7th:

Meal 1:
7 whites
veggies

Meal 2:
5 oz chicken
veggies
1 tsp olive oil

Meal 3:
5 oz lean beef
veggies

Meal 4:
7 whites
veggies

Meal 5:
1 dl whey
5 fish oil

Workouts:
*Weights: ABS
- Crunches: 3x15
- Oblique crunches: 3x15
- Leg meet knee: 3x12-15

*Cardio:
-60 min spinning, GREAT workout

Rocco32

Turkish? That's funny. How'd he end up with that?

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

david

Hi Jenny!

Stopping in & catching up on your activities!

I have to admit though, Riss and Rock were quite funny a few post back ago! I couldn't stop laughing.

Keep up the great work!

David

Eggs

Jenny

Rock, actually it's not that much turkish, but I love teasing him

Honey,

Dave, hey Florida man! I need some of that sun ya know Thanks for stopping by!

Jenny

Monday 8th:

Meal 1:
7 whites
1/3 cup oatmeal
1 apple

Meal 2:
5 oz chicken
2/3 cup brown rice
veggies
1 tsp olive oil
1 grapefruit

Meal 3:
7 whites
1/3 cup oatmeal
1 grapefruit

Meal 4:
5 oz lean pork
1/3 cup brown rice
veggies

Meal 5:
1 dl whey
4 fish oil

Workouts:
*Weights: Shoulders & triceps
- Shoulder presses: 4x7-8 (UP in weight )
- Arnold presses: 4x8-10
- Lateral raises: 4x8-10
- Up-right rows: 4x8
- Front raises: 4x8-10

- Tricep pushdowns: 3x8
- Kickbacks: 3x8-10

*Cardio:
- AM: 45 min powerwalk
- Biking to gym and home

Rocco32

Keep it up then! Sure your doing a "bra" job!

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Jenny

I'm thinking of switching up my weight routine and trying something completely different! I've been doing the all bodyparts once a week and I think I need a major change up! I read Leslie's routine in her journal and it got me interested
What do you think?

From Leslies journal:

What do you think ppl?

Jodi

Its a great program that Dante from Avant put together for her. Its to help her define and strenghten but not grow.

Essence EFA

J'Bo

Yes Jenny i think you need to grow first.
The more muscle you have the leaner you will stay.

I will try to find a workout that would suit your bod.

....and thats my $.02

Jenny

But that sounded fun..

Okay, but I do not want to grow all that much. I know it'll help me get leaner, but really, I don't want to get much bigger, just leaner. It's hard finding shirts fitting my shoulders well already

Dante B.

You can use that program for any purpose (strength, size, or leaning out), depending on your rep scheme.

I periodically alter my workout splits, however push/pull is my favourite way to train, and I always go back to it.

Not to see many things, not to hear many things, not to permit many things to come close - first imperative of prudence, first proof that one is no mere accident but a necessity.

Friedrich Nietzsche - Ecce Homo

Jenny

Hmm, I think I want to try this..
Dante, if I want to keep size, lean out and possibly grow a little bit, what would you suggest? 6-8 reps and keeping the sets the way they are?

This sounds like fun Thanks for stopping by Dante

Dante B.

That's only possible if you have enough fat on you. If you're too close to your set-point, it's just about impossible to naturally lean out and gain LBM simultaneously.

But it is definitely possible, contrary to the prevailing malady of wisdom, if you're above your set-point.

ROB-style training (Rest Only Briefly) is absolutely splendid in this regard if strength isn't your primary concern. Even if it's a secondary concern, the program can be modified.

As an example, using my program, do 8 to 10 reps for each set with only 20 to 30 seconds of rest in between. From exercise to exercise, use only the time that's needed to strip or add the weight you're going to use (a minute is good, as it's okay to get a little rest).

Not to see many things, not to hear many things, not to permit many things to come close - first imperative of prudence, first proof that one is no mere accident but a necessity.

Friedrich Nietzsche - Ecce Homo

Jenny

Well, sure, leaning out and gaining muscle at the same time is almost impossible. I don't know I if I have enough fat to do that, but however the goal is to lose as little muscle as possible, while leaning out.

This sounds really good, I think I'll try it tomorrow! Thanks!

Jenny

Tuesday 9th:

Meal 1:
7 whites
veggies

Meal 2:
5 oz salmon
veggies

Meal 3:
7 whites
veggies

Workouts:
*Weights: OFF
*Cardio:
- 30 min slow biking

J'Bo

Yes Jenny i think you may have enough to do this workout...I am assuming Dante means pre-contest bf% lows.

I like the push/pull approach as well, however i do a push/pull/stretch...you may want to try that. We can modify it. Any change to your workout will create a change however we want the right changes to occur. (note saying Dantes wont)

....and thats my $.02

Jenny

I don't think Dante means pre contest bf as low bf really. I think it's hard way before that, to lose bf and gain muscle in the same time.

I want to try something new. If you have any suggestions on how we could do it other than this I am open to those.

Jenny

Okay, I just had an almond binge

J'Bo

Day 1 will be push (ing movements), with Day 2 being pull (ing movements).
[4 reps for those parts I'm trying to reduce, and 8 for those I'm trying to maintain or improve.(BACK)]:

Day 1A (push)
Chest: 2 exercises, 4-6 sets total Incline DB Press (1 set), Pec Dec (2 sets), Pushups(1 set)
Quads: 2 exercises, 6 sets total (Narrow Leg Press (3 sets), Single Leg Extensions (2 sets) )
Calves: 2 exercises, 6 sets total Seated Raises (2 sets), Leg Press Calve Raises (2 sets)
Shoulders: 2 exercises, 4-6 sets total. Military Press (3 sets), Front DB Raises (2 sets)
Triceps: 2 exercises, 4-6 sets total Straight Bar Cable PressDowns (2 sets), Overhead Cable Extensions (2 sets)

Day 2A (pull)
Back: 2 exercises, 6 sets total Bent Over 1 Arm Cable Rows (2 sets), Seated Cable Rows (2 sets)
Hamstrings: 2 exercises, 6 sets total Stiff Legged Dead Lifts (3 sets), Smith Lunges (3 sets)
Biceps: 2 exercises, 4-6 sets total Seated Incline Hammers (2 sets), Cable Curls (2 sets)
Abs: 2 exercises, heavy and low reps (4 is good) Decline Weighted Crunches (2 sets), Swiss Ball Cable Crunches (2 sets).


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Day 1B
Same thing as Day 1A, just pick two different exercises
Chest: 2 exercises, 4-6 sets total Incline DB Flyes (1 set), DB Pullovers(2 sets), Swiss Ball Pushups(1 set)
Quads: 2 exercises, 6 sets total (Narrow BB Squats(3 sets), Leg Extensions (2 sets) )
Calves: 2 exercises, 6 sets total Leg Press Calve Raises (2 sets), Seated Raises (2 sets)
Shoulders: 2 exercises, 4-6 sets total. Seated DB Laterals(3 sets), Reverse Pec Dec(2 sets)
Triceps: 2 exercises, 4-6 sets total V Bar Press Downs(2 sets), Overhead DB Extensions(2 sets)

Day 2B
Same thing as Day 2B, just pick two different exercises.
Back: 2 exercises, 6 sets total Wide Grip Lat Pulldowns(2 sets), Bent Over BB Rows(2 sets)
Hamstrings: 2 exercises, 6 sets total Roman Dead Lifts (3 sets), Lying Leg Curls(3 sets)
Biceps: 2 exercises, 4-6 sets total Seated DB Curls(2 sets), Hammer Curls against wall(2 sets)
Abs: 2 exercises, heavy and low reps (4 is good) Rope Crunches(2 sets), Plank Holds(2 sets of 1 min).

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