atherjen

Hey girlie!! Hope your having a great day at work! its dead and cold here!
Have a super workout!

" 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

ncgirl21

Hey Jen- your e-mail box is full, I just tried to e-mail you!! Hope your having a good day!!


My workout went okay today, I didn't get to do my squats or lunges because somebody stayed on the Smith machine and I do them on there so I'll have to do them at home tonight with free weights, I'll just up my sets, but I stayed busy the whole time, just did other leg exercises.

So, this is what I did do:

Leg Press: 150x 15
130x 20
110x 20
Did leg presses and calf presses- same weight and rep

Sitting hamstring curl- 50x 15 (3 times)
one leg hamstring curl- 30x 10 (3 times)
inner thigh machine 3 sets of 20
outer thigh machine 3 sets of 20
SL Dead lifts- 40 lbs- 2 sets of 15
SL Dead Lifts- Smith Machine- 2 sets of 15 (bar + 40 lbs.)
calf raises- 45 lbs.- 50
squat press- 3 sets of 20, 90 lbs.

I think that's about it!!


I just finished my lunch- I am SOOOOO full!! And my tummy is bloated!! Must be all the veggies.

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atherjen

Jill filled it up with fwd's again! Ill go clean out and read!

looks like a great workout hun!!! sounds like you really pushed yourself!! no need to do those squats tonite at home ifyou dont have time!

hahah I get pregoo bloaty from some veggies sometimes! its annoyting!!

" 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

gwcaton

See there, that wasn't so bad was it .

One question, what is a squat press ?

have a good night !

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

ncgirl21

Gary- I really don't know what a squat press is- it's just the name of the machine, it's kinda like the leg press but your sitting lower. It's like a layed down squat. Hope that helped a little!!


Scratch last night. I had a "free" meal. I hadn't had anything off my diet in over a month and just wanted something different. Made my stomach hurt though so I won't be wanting anymore for a few more months!! Today I'm going to just do cardio and no carb to compensate some for last night, plus I'm really not that hungry. So, I'll just be switching todays workout with tomorrows.

Wednesday:

Meal 1: 1 cup egg whites, 1/8 cup FF cheese, lettuce, mushrooms

WORKOUT: Cardio- 40 minutes

Meal 2: 4 oz. chicken, 1/8 cup FF cheese, cabbage, mushrooms

School tonight, tanning

Meal 3: lettuce/cabbage, brocooli, carrots, 2 oz. chicken

WORKOUT: 20 mins. treadmill, walking speed- high incline, crunches

Meal 4: either Protein w/ PB or CC with PB

Do you think that my "free" meal may have helped my metabolism or do you think I did a lot of damage. I know it's over and done with now and I'm not dwelling on it, just curious? Either way, I won't have another one for a while- I really like the things I eat better anyways!!

It's suppose to be 75 here today. I love it like this, perfect weather!!

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atherjen

75????? I need to move damnit! it snowed again this morning and afternoon!!!! I had to walk in that crap!!

ohh hun dont feel bad about that lil free meal! you said it- im sure it did wonders for your metabolism since you havent shocked it in a while! thats a good thing! be ready to shed more fat now! threw it back into high drive! what did you have?

" 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

gwcaton

Looking good ! Don't sweat the cheat meal . You deserved it and one in months isn't going to hurt you . Hell I do it once a week all day long !

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

ncgirl21

[quote]Originally posted by atherjen
75????? I need to move damnit!

I told you to move down here!!


I guess it was more of a cheat dessert. I had a chocolate overload sundae w/ reese cups and peanut butter sauce!! It was................ orgasmic!! Then the stomach pains came and it didn't seem to appealing anymore!!


Did my cardio- had to stop and get gas though on the way to the Y so I only did 22 minutes (machine said I burned 300 calories but I doubt that) but I was tired as hell when I got off of it!!

School is stressing me soooo bad. I've got to do a settlement statement and offer to purchase but my teacher left most of the info. I need off of our handout, my essay is due pretty soon and I still don't know what topic to use!! UHHHHHH

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atherjen

holy smokes! yummm Ill say!! hope you enjoyed chickie!! and no worries about it!

Id pack up and move now If I could!

try not to stress too much hunnie!! everything will work out!!

" 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

greekblondechic

that sounds SOOOO good, but that stuff makes me sick too!!!

meal 3 is sooo skimpy u need more chicken!

ncgirl21

I don't know what is with me, when I wake up in the morning I'm starving! So, I ended up having meal 1 and 2 for breakfast!

Meal 1 & 2: 2 cups lf cottage cheese, 1 cup fiber one, peanut butter (1 tbs.) SF syrup, cinnamon, chocolate protein poweder

WORKOUT: Shoulders/Chest/Triceps

Meal 3: lettuce, cabbage, 1 can chicken (5 oz.), soy crisps

WORKOUT: Power Sculpting Class

Meal 4: lettuce, cabbage, 1/2 cup egg whites, 1/4 cup fiber one

Snacks: 1 SF fudge pop, SF jello (1 box)

Last night I got so hungry about 8:30 so I had two BIG bowls of veggies (broccoli, cauliflower, zucchini) w/ just salt and pepper and then some cottage cheese. I've just been so hungry latley, maybe it's almost that time of the month, that would explain it!!

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ncgirl21

Okay, I need a little input. A friend of mine is coming up from Georgia tomorrow so I'll get to see her tomorrow night. I just want to know which way to where my hair- curly or straight, so here's too pictures, one of it curly and one straight- let me know what you think (I know, I know- I'm an idiot!!)

Attached Images

an.jpg (39.5 KB, 40 views)

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ncgirl21

Here's the curly

Attached Images

anp.jpg (45.6 KB, 38 views)

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M.J.H.

I like it better straight, but that's just my personal opinion.

Journal is looking good though. Hey if you don't mind me asking, what's your first name again, lol?

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

ncgirl21

Ask away sweetie!! My first name is Andrea. What's yours?

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ncgirl21

DUH!! Nevermind, I see it under your screen name!!

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M.J.H.

LOL. I was waiting for that question. So what part of NC are you from? My aunt used to live in Winston-Salem I think it was called. Really nice area. I am originally from VA Beach, I absolutely love it down south! I hope to eventually move back.

BTW, what are your training goals?

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

ncgirl21

Mike- I'm in Lincolnton, it's a few hours from Winston- Salem. I was born in New York but I love it down here .

As far as my training goes, I'm wanting to reduce my body fat and build muscle. I've worked out for a while, but I just started lifting weights a few months ago. I was always a cardio-aholic, but now I LOVE lifting.

Do you compete?

http://stephlg.proboards44.com/index.cgi#general

atherjen

Hey sweetie!! soryr I never ahd a chance to mail you back this morning! busy busy and now at work! its quiet so Ill get ya back!

AWW those pics are cute!! Travis is a sillyman!! I think I like ummmmm the straight one better. but I honestly dont know, both look great!

as for the meals, dont worry about it chickie! you just hungry because your metabolism is speeding up! listen to you body!

" 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

M.J.H.

Nah, no competition for me. At least not at this point. I have seriously considering doing a deadlift only powerlifting competition, but I can't decide. I mean I am not sure if that's really what I want or not. Especially considering that I have always been more of a bodybuilder than a powerlifter. Your goals are to lose fat and build muscle huh? What kind of training split are you doing, if you don't mind? What are your current stats, supplements, etc. Sorry for all the questions, lol.

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

atherjen

check you mail 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

ncgirl21

My training looks like this:

Monday: back/biceps
Tuesday: Hamstrings/calves
Wednesday: Shoulders/Chest/Triceps
Thursday: Cardio/ power sculpting
Friday: Quads/Calves

I also add in about 2-3 more cardio sessions a week. Jen helped with my split, she's also helped me alot with my diet. I don't have any current pictures, but I'll post some next week, in the picture I posted at the beginning of my journal I was about ten pounds heavier than I am now.

I'm 5'8 and 140 lbs. I'd like to get to about 130 lbs.

http://stephlg.proboards44.com/index.cgi#general

ncgirl21

Here's my new menu and schedule. It doesn't bother me to eat a lot of the same things over and over, so if you see it repeated that's why, but here goes- let me know what you think?


MONDAYS: AM Cardio- Kickboxing
Meal 1: 1 cup egg whites w/ mushrooms and veggies, 1 whole egg, 2 cups water
Meal 2: ½ cup low fat cottage cheese, ½ cup fiber one cereal, sugar free syrup, cinnamon, coffee, 4 cups water
WORKOUT: Back/ Biceps, 2 cups water (lunch- Y)
Meal 3: Lettuce/ Cabbage, 4-5 oz. chicken, 1/8 cup fat free mozzarella cheese, mushrooms, carrots, small apple, 4 cups water
Meal 4: Protein Shake, Strawberries, 2 cups water
Meal 5: 4 oz. Talipia, 1 can green beans, 1 can asparagus, ½ cup green peas, 2 cups water
Snack: 1 box SF Jell-o OR 1 SF fudge bar, 1 cup water

TUESDAYS: AM Cardio- Treadmill- 20 minutes
Meal 1: 3/4 cup egg whites w/ veggies, 1 whole egg, Strawberries, ¼ cup low fat cottage cheese, 2 cups water
Meal 2: ½ cup low fat cottage cheese, ½ cup fiber one cereal, SF syrup, cinnamon, coffee, 4 cups water
WORKOUT: Hamstrings/ Calves, 2 cups water (lunch-Y)
Meal 3: Lettuce/ Cabbage, 1 can tuna, carrots, tomato, 4 cups water, strawberries
Meal 4: Protein Shake, small apple, 2 cups water
Tanning Bed
PM WORKOUT: Pilates Crunch Video, 10 minutes elliptical, 2 cups water
Meal 5: 2/3 cup Boca Veggie Meat, lettuce, ¼ cup brown rice (after cooking), 1 low carb tortilla, ¼ cup fat free mozzarella cheese, ¼ cup salsa, 2 tablespoons fat free sour cream, ¼ cup refried beans, 2 cups water
Snack: 1 box SF Jell-o OR 1 SF fudge bar, 1 cup water

WEDNESDAY: AM Cardio- Eliptical- 20 minutes
Meal 1: 1 cup egg whites w/ mushrooms and veggies, 1 whole egg, 2 cups water
Meal 2: ½ cup oatmeal (dry measure), 1 scoop protein
WORKOUT: Shoulders/Chest/Triceps (lunch- Y)
Meal 3: 4 oz. chicken, lettuce, ¼ cup brown rice (after cooking), ¼ cup fat free mozzarella cheese, ¼ cup salsa, 2 tablespoons fat free sour cream, ¼ cup refried beans, 4 cups water
Meal 4: ½ cup low fat cottage cheese, 1 tablespoon peanut wonder, ½ cup fiber one cereal, 2 cups water
Meal 5: lettuce/cabbage, 4 oz. chicken, carrots, onion, zucchini, green pepper, 2 cups water
Snack: 1 SF fudge pop w/ 1 tablespoon peanut wonder, 1 tablespoon fat free whip cream, 1 cup water

THURSDAY: AM Cardio- Denise Austin- Shrink your female fat zones
Meal 1: 1 cup egg whites w/ veggies, ¼ cup fat free mozzarella cheese, 1 whole egg, 2 cups water
Meal 2: 1 cup low fat cottage cheese, 1 tablespoon peanut butter
WORKOUT: Cardio- 35 -40 minutes, stair climber (lunch-Y)
Meal 3: lettuce/cabbage, 4 oz chicken, mushrooms, ¼ cup fat free mozzarella cheese, onion, 4 cups water
Meal 4: protein shake, 2 cups water
WORKOUT: Power Sculpting, 10 minutes cardio, 2 cups water (Y)
Tanning Bed
Meal 5: 6 oz. Talipia, 1 can green beans, lettuce/cabbage, 2 cups water
Snack: SF jell-o, 2 cups water

FRIDAY: AM Cardio- 20 minutes treadmill
Meal 1: ¾ cup egg whites, 1 whole egg, veggies, ¼ cup low fat cottage cheese, 2 cups water, small apple, SF syrup, cinnamon
Meal 2: ½ cup low fat cottage cheese, ½ cup fiber one, strawberries, SF syrup 4 cups water
WORKOUT: Quads/Calves, 2 cups water (lunch-Y)
Meal 3: 2/3 cup Boca Veggie Meat, lettuce, ¼ cup brown rice (after cooking), 1 low carb tortilla, ¼ cup fat free mozzarella cheese, ¼ cup salsa, 2 tablespoons fat free sour cream, ¼ cup refried beans, 1 serving soy crisps, 4 cups water
Meal 4: protein shake, small apple
Tanning Bed
Meal 5: lettuce/cabbage, 4 oz. chicken, carrots, onion, zucchini, green pepper, ½ cup green peas 2 cups water
Meal 6: 1 SF fudge pop, ½ cup cottage cheese, ½ cup fiber one, 1 tablespoon peanut wonder

SATURDAY: AM Cardio- Kickboxing, trampoline- 10 minutes, free weights 30minutes, 4 cups water
Meal 1: 1 cup egg whites, 1 whole egg, veggies, ¼ cup fat free mozzarella cheese, 2 tablespoons salsa, 2 tablespoons fat free sour cream, 2 cups water
Meal 2: lettuce/cabbage, 4 oz. chicken, carrots, onion, zucchini, green pepper, ¼ cup fat free mozzarella cheese, 2 cups water
Meal 3: 1 cup low fat cottage cheese, 1 tablespoon peanut butter, 5 peanuts, SF syrup, 2 cups water
Meal 4: 6 oz. chicken/fish, 1 can green beans, 1 can asparagus, lettuce/cabbage, onion, zucchini, green pepper, 2 cups water

SUNDAY:
Meal 1: 1 cup cottage cheese, 1 cup fiber one, 1 tbs. peanut wonder, SF syrup, cinnamon
Meal 2: 1 cup egg whites, lettuce/cabbage, mushrooms, ¼ cup fat free mozzarella cheese
Meal 3: 5 oz. chicken, lettuce/cabbage, mushrooms, ¼ cup fat free mozzarella cheese, 1 can green beans
Meal 4: ½ cup cottage cheese, 2 tbs. salsa, 2 tbs. sour cream, 1 serving soy crisps
Meal 5: 6 oz. talipia, 1 can green beans, ½ cup green peas, 1 can asparagus
Snack: 1 SF fudge pop and 1 box SF jell-o

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atherjen

talk about planning!!!
hmmm perhaps add in a few more healthy fats(make sure you suck back those fishies!! )
and on your days that you are eating carbs, Id suggest adding a bit more!
do you know the total cals and macronutrients for some of these days?

" 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

ncgirl21