Another freaking journal

**atherjen** · 03-05-2004, 07:18 PM

interval skipping??

FUN!!! and intense!

Ive got to try those ham presses! I have never seen or heard of anyone do them, this is a first. next week. I just did hammies yestarday. they sound great, thanks.

**P-funk** · 03-06-2004, 06:47 AM

Originally posted by Jodi

Thank Jen.

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

Ever since my minor back injury last fall I have trouble doing SLDL or good mornings

These have really done the trick to bring my hams up

That is a good exercise and really fries the hammies and butt. The only thing I would be careful of is coming down to far and letting your butt come up off the pad or even letting your pelvis tilt posteriorly to much. It is very compromising for the back, mainly the lumbar spine. I know a guy that borke his back like this once. Good exercise though.

Great journal Jodi

**Jodi** · 03-06-2004, 09:38 AM

Originally posted by Jill
What kind of protein do you use Jodi?

Optimum Nutrition 100% whey. However, once this bag is gone I'm finally switching. I'm going to buy BlackStarLabs new low carb whey. It looks great, cheap and more flavors to choose from.

**Jodi** · 03-06-2004, 09:40 AM

Originally posted by atherjen
interval skipping??

FUN!!! and intense!

Ive got to try those ham presses! I have never seen or heard of anyone do them, this is a first. next week. I just did hammies yestarday. they sound great, thanks.

Skipping is one of the only things I don't mind doing for cardio in the gym. I hate those damn Lemming machines

**Jodi** · 03-06-2004, 09:41 AM

Originally posted by P-funk
That is a good exercise and really fries the hammies and butt. The only thing I would be careful of is coming down to far and letting your butt come up off the pad or even letting your pelvis tilt posteriorly to much. It is very compromising for the back, mainly the lumbar spine. I know a guy that borke his back like this once. Good exercise though.

Great journal Jodi

Thanks Funky

Oh, I am VERY careful about that. Actually anything with my back I'm extremely careful with now. I find the 1 legged ham presses less stressful on my back than SLDL and Good mornings.

**atherjen** · 03-06-2004, 11:03 AM

Originally posted by Jodi
Skipping is one of the only things I don't mind doing for cardio in the gym. I hate those damn Lemming machines

me too!!! omg. I hate it. I actaully dont mind sprinting outside either. weather permiting. not in the snow!

ohh and those ham presses, those are on the horizontal leg press eh, not incline?!

**P-funk** · 03-06-2004, 04:59 PM

Oh, I am VERY careful about that. Actually anything with my back I'm extremely careful with now. I find the 1 legged ham presses less stressful on my back than SLDL and Good mornings.

I would agree that the leg presses is probably safer than SLDL's or goodmornings

**Jodi** · 03-07-2004, 09:48 AM

Diet started out yesterday as High Carb day. I got 2 carb meals in........then, things got nasty. I think I have the 24 hour bug or something. Obviously I didn't eat much else yesterday.

So much for high carb + day

Still feeling crappy today but alot better. If I'm feeling much better later and I get some nutrition down I may attempt the gym

**Jodi** · 03-07-2004, 09:48 AM

Yesterday Push Day 2:

3 Flat DB Press: 55x7, 55x4+50x4, 50x8
3 Cable Flys: 40x8, 40x5+30x5, 30x8
3 1 Legged HS Squat: 70x8, 70x8, 70x8
3 Leg Ext.: 125x8, 130x8, 130x7

Superset
3 Standing Calf: 130x8, 130x8, 130x8
3 Machine Calf: 130x8, 130x8, 130x8

2 Rotations: 5x15, 5x15
3 Smith Shoulder Press: 65x8, 75x6, 70x6
3 Lying DB Laterals: 12.5x8, 12.5x8, 12.5x8
2 DB Bent Over Laterals: 15x8, 15x8
3 1 Arm RG Pushdown: 40x8, 40x8, 40x8
3 VBar Pushdown: 100x8, 110x8, 110x8

**Monolith** · 03-07-2004, 09:59 AM

Originally posted by Jodi
Diet started out yesterday as High Carb day. I got 2 carb meals in........then, things got nasty. I think I have the 24 hour bug or something. Obviously I didn't eat much else yesterday.

So much for high carb + day

Still feeling crappy today but alot better. If I'm feeling much better later and I get some nutrition down I may attempt the gym

That stinks, Jodi.

Even if youre feeling better, maybe you should take a day off anyway? I know ive tried to hit the gym really soon after being sick, and i just havent had any energy at all, and it ended up making me feel sick again.

**jstar** · 03-07-2004, 10:02 AM

Hi Jodi!

Hope you are feeling better today

How do you perform lying db laterals? Do you alternate or do them simultaneously?

**Jodi** · 03-07-2004, 11:18 AM

Monolith - Yeah, I know but I'm a sucker for punishment

I don't know yet. I probably won't go.

Thanks JStar

To do the lying lateral raise, you just lay on 1 side, hold the dumbell fully extended arm in front of your thigh and raise. 1 side at a time.

**Jill** · 03-07-2004, 11:22 AM

Originally posted by Jodi

To do the lying lateral raise, you just lay on 1 side, hold the dumbell fully extended arm in front of your thigh and raise. 1 side at a time.

Do you ever do this with the bench on an incline? I love the burn!

**Jodi** · 03-07-2004, 07:26 PM

Originally posted by Jill
Do you ever do this with the bench on an incline? I love the burn!

Actually, I don't recall if I've ever done them on an incline.

I'll have to try that

**Jill** · 03-07-2004, 08:45 PM

Jodi-for someone like myself (you know my body type/training) what amount of cals would I aim for if:
1. Trying to lose bf
2. Maintenance
What "#" X my bodyweight?

**Jodi** · 03-07-2004, 09:36 PM

Originally posted by Jill
Jodi-for someone like myself (you know my body type/training) what amount of cals would I aim for if:
1. Trying to lose bf
2. Maintenance
What "#" X my bodyweight?

To lose BF - I would say about 11.5 cals.

To maintian - about 14 cals.

**Jill** · 03-07-2004, 10:00 PM

Really? That pretty high to lose. Thanks!

**Jodi** · 03-07-2004, 10:12 PM

That's not that high Jill and some people here may even say that would be too low for you.

**Jodi** · 03-08-2004, 08:14 PM

Meal 1:
1 Whole Egg
3 Egg Whites
1/4 C. Cottage Cheese
1 FF LC Milk
1 C. Broccoli
3/4 C. Fiber One
2 Fish
1/2 Apple

Meal 2:
30G Protein
2 Fish

Meal 3:
4 oz. Chix
Lettuce
ACV
3/4 C. Kidney Beans
1/2 Apple
2 Fish
Spinach Pesto sauce

Meal 4:
30G Protein

Meal 5:
4 oz. Ground Sirloin
2/3 C. Brown Rice
1 C. Green Beans
2 Fish
1/2 Apple

Meal 6:
1 C. Cottage Cheese
5G Protein
Cinnamon/Splenda

**Jodi** · 03-08-2004, 08:18 PM

Pull Day 1:

3 HS Pulldowns, w8 per side: 90x8, 90x8, 90x8
3 HS Rows: 90x8, 90x8, 90x8
4 1 Legged Ham Press: 230x8, 250x8, 270x8, 270x8
3 Lying Leg Curl: 100x8, 100x8, 100x7
3 HS Shrugs: 200x8, 200x8, 200x8
2 Overhead Cable Curls: 70x8, 80x8
2 Reverse Cable Curls: 70x8, 80x8
2 DB Curls: 25x8, 25x8
3 Cable Crunch: 110x4, 120x4, 120x4
3 Machine Crunch: 90x4, 95x4, 95x4
3 Cable Side bends: 100x4, 100x4, 100x4

**Monolith** · 03-08-2004, 08:22 PM

Very nice ham presses. I forgot to try them on saturday.

**Jodi** · 03-08-2004, 10:42 PM

Originally posted by Monolith
Very nice ham presses. I forgot to try them on saturday.

Thanks

I'm still trying to figure out where my max is on these

Everytime I think I've found it, its time to increase. People look at me like I'm a freak sometimes with these ham presses. My hams aren't getting any bigger, just stronger I suppose

**Jodi** · 03-08-2004, 10:48 PM

Now I know why I don't buy natty PB anymore

I bought some for my boyfriends bulk (because he begged me) and it hasn't even been in the house for 4 hours and I've already dipped into it.

Its the ONLY thing I can't control myself with. This will stop tonight

Add 1T. natty PB to todays meals

**Jill** · 03-09-2004, 08:40 AM

In all honesty, Im kinda getting sick of Pb

? Weird eh, I dont eat it that much either. Yesterday I got rid of all the CRAP left in my pantry etc...I was bored last night-must have opened the pantry/fridge 5x, FORTUNATELY their was nothing to snack on!

Have a super day hon!

**butterfly** · 03-09-2004, 08:54 AM

Just wanted to say HI

**Monolith** · 03-09-2004, 09:10 AM

Originally posted by Jodi
Thanks

I'm still trying to figure out where my max is on these

Everytime I think I've found it, its time to increase. People look at me like I'm a freak sometimes with these ham presses. My hams aren't getting any bigger, just stronger I suppose

I cant imagine what you might be able to do on SLDL's... its probably a good thing you dont do them anymore. Might block up the gym with people staring at you.

**Jodi** · 03-09-2004, 10:51 AM

Originally posted by Jill
In all honesty, Im kinda getting sick of Pb

? Weird eh, I dont eat it that much either. Yesterday I got rid of all the CRAP left in my pantry etc...I was bored last night-must have opened the pantry/fridge 5x, FORTUNATELY their was nothing to snack on!

Have a super day hon!

That was my problem last night and every time I opened the fridge there was that freaking PB staring at me in the face. I love all nut butters and OMG never put a jar of nuts in my face

**Jodi** · 03-09-2004, 10:52 AM

Originally posted by butterfly
Just wanted to say HI

Hi Ann

Hello to you too

I hope all is well with you and the baby

**Jodi** · 03-09-2004, 10:53 AM

Originally posted by Monolith

I cant imagine what you might be able to do on SLDL's... its probably a good thing you dont do them anymore. Might block up the gym with people staring at you.

I was close to 200 when I last stopped doing SLDL

Then I hurt my back doing Good mornings and have scared myself since in doing any movement as such

**butterfly** · 03-09-2004, 10:54 AM

Originally posted by Jodi
Hi Ann

Hello to you too

I hope all is well with you and the baby

Things are going well... I still keep a journal at L2BF.

How's the honey and Arizona? You hang with Dante yet?

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