The Serious Business Begins

J'Bo · 03-05-2004, 12:05 PM

THE PLAN

11 weeks out:
-Fat burner is introduced
-BCAA's
-ALA

Meal one: 4 strawberries, 1 tbsp whip cream, 1 scoop protein, 1/2 potato pancake
Meal two: apple or grapefruit and tuna
Meal three: chicken and rice
Meal four: shake and hemp
Meal five: (on weight days only) potato and shake
Meal six: broccoli and fish

-every 3 days i will have a banana and 1/2 cup rice with meal 6
-every 2-3 days i will have lean beef at meal 3 and chicken at meal 6

J'Bo · 03-08-2004, 10:09 PM

Monday March 8, 2004

Well today was a good day. I ate all my food and went to Costco and found some GREAT tasting chicken and turkey sausages that i am going to try for my last meal. It adds a different taste because i have to be more careful with eating tuna and salmon everyday.

Meal one: strawberry shake (forgot the potato pancake

)
Meal two: potato pancake and tuna
Meal three: chicken and rice
Meal four: shake and hemp
Meal five: shake and rice with salsa
Meal six: turkey and chicken sausage with broccoli and 1 tsp ranch

Legs
Leg extensions: 9*60, 9*60
Hack Squats: 10*50*3 STARTING TO GET SCARED AT THIS POINT
Lying Leg Curls: 7*60*2 HURTIN AT THIS POINT
One Legged Press: 12*90*3

HURLED AT THIS POINT
Stiff Deads: 8*40, 8*45 ALMOST DIED AT THIS POINT
Seated Leg Curls: 5*70

that was a crazy workout....thanks GP

Rissole · 03-09-2004, 04:14 AM

Yay... she hurled

J'Bo · 03-09-2004, 06:08 AM

thanks rissy

Tuesday March 9th, 2004

Meal one: potato pancake, strawberry shake
Meal two: tuna and grapefruit
Meal three: chicken and rice
Meal four: shake and hemp
Meal five: shake and potato
Meal six: turkey and chicken sausage with broccoli

Chest, abs and 45 min of cardio
Incline DB Press:
Bench:
Flyes:

Plank Holds:
Swiss Cables:
Iron Crosses:

10 min on stepper, 15 min on high incline, 20 min on bike

J'Bo · 03-09-2004, 06:16 AM

Dear Journal

Well this past week at work has been VERY difficult. I was swamped and sick but i got through it.
Business was on hold all week cause i had to do my day job stuff

But this week i am getting on it

As far as training is going, i LOVE this power/rep/shock stuff, but then again ask me after the shock week

I am excited for this weekend, its our Novice show and i will be presenting all of the tropheys

My bods coming along but as most people wish....not coming fast enough.

This weekend was GREAT again. me and the hun went snowmobiling outside of the city for a day and a half and i got some great bruises from jumping snow drifts. The snow was almost waist deep and so my workouts were snow walking

Damn that hurts

Spring is coming and the snow is slowly melting and that makes me giggle and smile. I CANT WAIT til beach time and camping and riding my NEW mountain bike. That i havent bought yet

Well time to head to work. Enough Chattin for me.

I miss all yah guys.

Only 73 days left til the photshoot

Sapphire · 03-09-2004, 06:22 AM

Quote:

Originally posted by J'Bo
Monday March 8, 2004

Well today was a good day. I ate all my food and went to Costco and found some GREAT tasting chicken and turkey sausages that i am going to try for my last meal. It adds a different taste because i have to be more careful with eating tuna and salmon everyday.

Meal one: strawberry shake (forgot the potato pancake

)
Meal two: potato pancake and tuna
Meal three: chicken and rice
Meal four: shake and hemp
Meal five: shake and rice with salsa
Meal six: turkey and chicken sausage with broccoli and 1 tsp ranch

Legs
Leg extensions: 9*60, 9*60
Hack Squats: 10*50*3 STARTING TO GET SCARED AT THIS POINT
Lying Leg Curls: 7*60*2 HURTIN AT THIS POINT
One Legged Press: 12*90*3

HURLED AT THIS POINT
Stiff Deads: 8*40, 8*45 ALMOST DIED AT THIS POINT
Seated Leg Curls: 5*70

that was a crazy workout....thanks GP

Hi J'Bo!

That leg workout looks very familiar!!! I feel your pain believe me! Those single leg presses are brutal BUT I love them!!! I seriously almost hurled the other day doing my last set of incline flyes. I stood up and got so nauseous I had to sit back down.
I was wrong I have been doing power week too. This week is power week for me! My absolute favorite is shock week, I am usually so freakin' sore I can't walk right for days!!!

I love GoPro!!!

Flex · 03-09-2004, 07:00 AM

Quote:

Originally posted by J'Bo
Dear Journal

Well this past week at work has been VERY difficult. I was swamped and sick but i got through it.
:

awww poor baby, hope you feel better

i'm on spring break in good ole snowy CT, so i won't be posting much,but don't you worry your cute little tush, i'll be back this weekend

hope you feel better hun, and at least you get to workout

atherjen · 03-09-2004, 07:20 AM

Hiya Jen!!

sorry to hear that last week went a lil ruff! hopefully this one will make up for it!

how were those turkey and chicken sausage from Costco? sound yummy

I love skidooing too! I miss it sooo much living in the city this winter, I havent been able to go out yet!

Thats so cool that your handing out trophys this weekend! do you have to get all dressed up and stuff?

you'll look gorgeous!
your workouts look awesome! your doing great with everything!

Keep it up girlie!

Rissole · 03-09-2004, 01:31 PM

You and me need to train together

Plank Holds:

Swiss Cables:

Iron Crosses:

are these??

Sounds like a great weekend, we want pics of you dressed up for the presentation

naturaltan · 03-09-2004, 01:45 PM

Quote:

Originally posted by J'Bo
Spring is coming ... and riding my NEW mountain bike. That i havent bought yet

... me too!

J'Bo · 03-09-2004, 07:21 PM

Thanks for visiting peeps. I thought you all had forgotten about me.

Sapph...I love GP's workouts too. He is dah man

Flex...pm me when you get back and let me know the scoop on dah babes

Jen...yah i hope that this week is better...so far so good and those sausages are REALLY good

Riss...yes i think they will catch a couple pics of me and the winners...i gotsa a hot new tight skirt to wear

NT...what kind are you thinking of getting? i am thinking of going with a specialized hard tail.

Rissole · 03-09-2004, 07:52 PM

What are iron crosses??

J'Bo · 03-09-2004, 08:51 PM

iron crosses are like oblique raises but you are holding a med. ball above your head and you kinda do a throwing movement at the top of the crunch.

Rissole · 03-09-2004, 09:27 PM

On a fitball i'm guessin....

owie

Might try them Friday

My throwing movment at the top would be

J'Bo · 03-09-2004, 09:33 PM

so how yah doing?

long time no chat.

i have been busy and a little stressed.
hopefully things slow down before i am 50

Rissole · 03-09-2004, 11:34 PM

Sounds just like me, very good sweety but busy. Pm ya morrow

J'Bo · 03-10-2004, 06:06 AM

Well i had a mini breakdown last night because things arent progressing like i want. So here is the new revised plan and we will see how this goes.

Wednesday, March 10, 2004

Meal one: 1 cup egg whites, 1/3 cup oatmeal, 1 tbsp pb
Meal two: tuna and apple
Meal three: chicken and rice
Meal four: strawberry shake
Meal five: rice and shake
Meal six: sausage and brocco

Shoulders and Abs i did not do last night

A.M: 20min on high incline tread and 10 min on stepper

Single Arm DB Shoulder Press:
Bent Over Laterals:
Cable Laterals:

Planks:
Swiss Crunches:
Iron Crosses:

naturaltan · 03-10-2004, 12:31 PM

Quote:

Originally posted by J'Bo
NT...what kind are you thinking of getting? i am thinking of going with a specialized hard tail.

ummmm ... one with a couple of wheels. I don't want to spend a lot because in reality, I won't be using it that often. We are looking at heading to Jasper or Banff a few times to go biking which should prove interesting.

maniclion · 03-11-2004, 04:29 PM

BOO!

Hey there sausage girl, how you doing? My life is great, I'm starting a new program this month using OVT I'm going to make it work on a cut. I read this whole journal, looks like you had some trials and tribulations but you seem to be doing good now. Do tell me about these sausages and how much protein they have.

Aloha

J'Bo · 03-11-2004, 04:31 PM

Hey man

nice to see that you stopped by. Yah i have had some rollercoaster rides in the past couple of monthes but i am on a high now

The sausages are turkey and chicken and roasted red peppers, they are 21g of protein per 100g and only 5g of fat which is good. Surprisingly 100g fills me up and thats weird

Boo to you too you howly

naturaltan · 03-11-2004, 04:39 PM

psssst

JBo

How is your fine self?

J'Bo · 03-11-2004, 04:41 PM

my self is doing great.
my house prince got me some great grooves this week.
my training program is killer

my butts lookin good

my business cards are being printed

and i am handing out the tropheys for the novice comp this weekend.
oh yah and my love is great

J'Bo · 03-11-2004, 04:42 PM

Quote:

Originally posted by naturaltan
ummmm ... one with a couple of wheels. I don't want to spend a lot because in reality, I won't be using it that often. We are looking at heading to Jasper or Banff a few times to go biking which should prove interesting.

well i will meet you there cause i am heading out to do some trails there with my sis

Sapphire · 03-11-2004, 05:35 PM

HI J'BO!!!

Your diet is awesome! I am so glad you and your hun are doing well!

Talk to ya tommorow Sweetie!

Rissole · 03-11-2004, 06:12 PM

*dreamin*

03-05-2004, 12:05 PM	#211
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com THE PLAN 11 weeks out: -Fat burner is introduced -BCAA's -ALA Meal one: 4 strawberries, 1 tbsp whip cream, 1 scoop protein, 1/2 potato pancake Meal two: apple or grapefruit and tuna Meal three: chicken and rice Meal four: shake and hemp Meal five: (on weight days only) potato and shake Meal six: broccoli and fish -every 3 days i will have a banana and 1/2 cup rice with meal 6 -every 2-3 days i will have lean beef at meal 3 and chicken at meal 6

03-09-2004, 04:14 AM	#213
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Yay... she hurled
	My Journal

03-09-2004, 07:20 AM	#218
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	Hiya Jen!! sorry to hear that last week went a lil ruff! hopefully this one will make up for it! how were those turkey and chicken sausage from Costco? sound yummy I love skidooing too! I miss it sooo much living in the city this winter, I havent been able to go out yet! Thats so cool that your handing out trophys this weekend! do you have to get all dressed up and stuff? you'll look gorgeous! your workouts look awesome! your doing great with everything! Keep it up girlie!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

03-09-2004, 01:31 PM	#219
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	You and me need to train together Plank Holds: Swiss Cables: Iron Crosses: are these?? Sounds like a great weekend, we want pics of you dressed up for the presentation
	My Journal

03-09-2004, 07:52 PM	#222
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	What are iron crosses??
	My Journal

03-08-2004, 10:09 PM	#212
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Monday March 8, 2004 Well today was a good day. I ate all my food and went to Costco and found some GREAT tasting chicken and turkey sausages that i am going to try for my last meal. It adds a different taste because i have to be more careful with eating tuna and salmon everyday. Meal one: strawberry shake (forgot the potato pancake ) Meal two: potato pancake and tuna Meal three: chicken and rice Meal four: shake and hemp Meal five: shake and rice with salsa Meal six: turkey and chicken sausage with broccoli and 1 tsp ranch Legs Leg extensions: 960, 960 Hack Squats: 10503 STARTING TO GET SCARED AT THIS POINT Lying Leg Curls: 7602 HURTIN AT THIS POINT One Legged Press: 12903 HURLED AT THIS POINT Stiff Deads: 840, 845 ALMOST DIED AT THIS POINT Seated Leg Curls: 570 that was a crazy workout....thanks GP*

03-09-2004, 06:08 AM	#214
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	thanks rissy Tuesday March 9th, 2004 Meal one: potato pancake, strawberry shake Meal two: tuna and grapefruit Meal three: chicken and rice Meal four: shake and hemp Meal five: shake and potato Meal six: turkey and chicken sausage with broccoli Chest, abs and 45 min of cardio Incline DB Press: Bench: Flyes: Plank Holds: Swiss Cables: Iron Crosses: 10 min on stepper, 15 min on high incline, 20 min on bike

03-09-2004, 06:16 AM	#215
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Dear Journal Well this past week at work has been VERY difficult. I was swamped and sick but i got through it. Business was on hold all week cause i had to do my day job stuff But this week i am getting on it As far as training is going, i LOVE this power/rep/shock stuff, but then again ask me after the shock week I am excited for this weekend, its our Novice show and i will be presenting all of the tropheys My bods coming along but as most people wish....not coming fast enough. This weekend was GREAT again. me and the hun went snowmobiling outside of the city for a day and a half and i got some great bruises from jumping snow drifts. The snow was almost waist deep and so my workouts were snow walking Damn that hurts Spring is coming and the snow is slowly melting and that makes me giggle and smile. I CANT WAIT til beach time and camping and riding my NEW mountain bike. That i havent bought yet Well time to head to work. Enough Chattin for me. I miss all yah guys. Only 73 days left til the photshoot

03-09-2004, 07:21 PM	#221
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Thanks for visiting peeps. I thought you all had forgotten about me. Sapph...I love GP's workouts too. He is dah man Flex...pm me when you get back and let me know the scoop on dah babes Jen...yah i hope that this week is better...so far so good and those sausages are REALLY good Riss...yes i think they will catch a couple pics of me and the winners...i gotsa a hot new tight skirt to wear NT...what kind are you thinking of getting? i am thinking of going with a specialized hard tail.

03-09-2004, 08:51 PM	#223
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	iron crosses are like oblique raises but you are holding a med. ball above your head and you kinda do a throwing movement at the top of the crunch.

03-09-2004, 09:27 PM	#224
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	On a fitball i'm guessin.... owie Might try them Friday My throwing movment at the top would be
	My Journal

03-09-2004, 09:33 PM	#225
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	so how yah doing? long time no chat. i have been busy and a little stressed. hopefully things slow down before i am 50

03-09-2004, 11:34 PM	#226
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Sounds just like me, very good sweety but busy. Pm ya morrow
	My Journal

03-10-2004, 06:06 AM	#227
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Well i had a mini breakdown last night because things arent progressing like i want. So here is the new revised plan and we will see how this goes. Wednesday, March 10, 2004 Meal one: 1 cup egg whites, 1/3 cup oatmeal, 1 tbsp pb Meal two: tuna and apple Meal three: chicken and rice Meal four: strawberry shake Meal five: rice and shake Meal six: sausage and brocco Shoulders and Abs i did not do last night A.M: 20min on high incline tread and 10 min on stepper Single Arm DB Shoulder Press: Bent Over Laterals: Cable Laterals: Planks: Swiss Crunches: Iron Crosses:

03-11-2004, 04:29 PM	#229
maniclion Catalyst Elite Member Join Date: Aug 2003 Location: Hawaii, selling munitions for the war on EcoTerror Posts: 17,386 Photos: 10	BOO! Hey there sausage girl, how you doing? My life is great, I'm starting a new program this month using OVT I'm going to make it work on a cut. I read this whole journal, looks like you had some trials and tribulations but you seem to be doing good now. Do tell me about these sausages and how much protein they have. Aloha

03-11-2004, 04:31 PM	#230
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Hey man nice to see that you stopped by. Yah i have had some rollercoaster rides in the past couple of monthes but i am on a high now The sausages are turkey and chicken and roasted red peppers, they are 21g of protein per 100g and only 5g of fat which is good. Surprisingly 100g fills me up and thats weird Boo to you too you howly

03-11-2004, 04:39 PM	#231
naturaltan Going nowhere fast! Elite Member Join Date: Jul 2001 Posts: 9,902 Photos: 7	psssst JBo How is your fine self?
	just kick'in it in the ole Charger

03-11-2004, 04:41 PM	#232
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	my self is doing great. my house prince got me some great grooves this week. my training program is killer my butts lookin good my business cards are being printed and i am handing out the tropheys for the novice comp this weekend. oh yah and my love is great

03-11-2004, 05:35 PM	#234
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	HI J'BO!!! Your diet is awesome! I am so glad you and your hun are doing well! Talk to ya tommorow Sweetie!
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

03-11-2004, 06:12 PM	#235
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	dreamin dreamin
	My Journal

*The Serious Business Begins*

The Serious Business Begins