Jill

What are the macros of that bread, just cause lots of atkins foods are high in fat.

jstar

Yes - that is the place! Thank you for the suggestion I never would have thought to order the fish.

Long story with the x...I found out he has been having problems now for a while. It is very hard to tell sometimes but he did tell me and we are trying to work things out.

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

That is true, but this is ff - except for the oil I added (2 TBL)

http://www.vitacost.com/Store/Produc...&source=incept

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

ncgirl21

That bread has a lot of fiber in it too! I don't think it's that bad, it boils down to, IMO, calories in versus calories out, BUT I wouldn't eat a loaf a day. Just start fresh!!

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

jstar

Yeah it does have lots of fiber! I think I might stock up & just bake it when I crave bread & feel like I want to binge...at least it isn't anything I can just mindlessly eat...it took 2.5 hrs in the bread machine to make.

PS - I edited my diet post for yesterday.

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

Thursday, 10/21:

Meals:

M1: 3/4c oats, 1 sc pro., 1/2c ew
M2: 4.5 oz turkey, 2 sl. ff cheese, 1/4c oats
M3: PowerBar Energy Bites
M4: Prewo: mg eng muffin, 1 ff cheese, 1/4c oats, 1/4c skim, 1sc pro.
I was really hungry b4 my wo
trained (just weights, no cardio)
M5: 1c F1, 1/4c skim, 1sc pro
then I went nuts
had 3 bowls (cups) of oaties w/skim (prob. 1c)
then had a lot of bread & 3 granola bars

Training:

Incline Bench Press:
8 x 10*, 6*, 6x6 (*wu)

10x45
7x45
6x55
6x55
5x55
6x50
6x50
7x50

Standing Shoulder Press:
4 x 5-7

7x40
7x40
7x40
6x40

Dips:
3 x MAX

4x127
5x127
5x127

Comments:
Diet was bad as usual...I am thinking of saying screw it til new years' since the next couple months are going to be hell as far as food celebrations are concerned. It is too damn frustrating!!! Plus I do need to gain some muscle for next year and spending all this time worrying over my weight NOW seems counterproductive. Like the title of my journal - I am focused on training 1st. I need muscle! The only thing I am going to worry about right now in my diet is getting in the protein.

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

Ok, yes that is what I am going to do...no more attempting to cut right now. I am saving that til Jan. 1st. My only concern right now will be getting bigger (muscular not fat) and getting stronger. I will post my diet but not sure if I will keep tracking calories...I may just post the meals to make sure I am getting a decent amount of protein in every few hours.

When I started this training routine Sept 1st after about 3 weeks or so on it I felt more muscular all over. Then Oct came and I started drifting (missing workouts, feeling fatigued from cardio - I started out doing 4x30, increased to 5x30 after 2 weeks then jumped up to 45-60 minutes...it was draining me and my strength was suffering). Then a couple weeks ago I resumed the whole bingeing thing and ate some junk...felt bad..didn't post here...ate NO CARBS for 3-days...realized that was dumb and started eating "normal" again(had some more binges)....went back to the gym and my strength was down a bit. That always sucks. My arms/shoulders/back/chest...all the gains I was starting to see seemed to vanish. Maybe that was all in my head but I don't know.

Then I realized that I needed to align my diet and training goals to what is going on in my life right now or I will never get ahead. So here it is:

Oct - Dec 31st:
Train, eat, limit cheating, eat 2000+ cal/day, rest, very little if any cardio

Jan - mid April:
keep same training, clean diet, add some cardio...slowly increasing it as I go,
still working on it but will post it later when the date gets closer.

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

Friday, 10/22
no workout

Saturday, 10/23

Training

BB Squats
8 x 10*,6*,6x6

10x45
7x55
7x65
8x70
6x75
6x80
6x80
7x80

BB Deadlifts
4 x 10

10x70
10x75
8x80
8x80

BB Bent Rows
5 x 8*, 8, 5-6, 5-6, MAX

12x45
9x50
8x60
8x60
8x60

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

new pics posted in my member profile section

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

ncgirl21

Hey J!! I just wanted to tell you that your pictures are hot !!! I love your legs!!!

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

Jill

Great pics! Id die for a teeny waist like that-mine is thick as hell.

ncgirl21

Hey girlie!! What's going on today??

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

jstar

Thanks Ladies! Jill and Andrea...you are so sweet. Your compliments really mad my day

I must confess this past week has been pure hell. I have been so stressed out..praying everyday I would wake up and it would be Saturday. So I am glad it is finally here! This week at work was so busy and hectic plus I am just bored to tears doing the same repetitive data entry. Crap, I don't know how the girl who does this job permanently manages. Oh well I am 1/2way done with this temp job then it is on to bigger and better things! I must confess I haven't worked out at all this week and I have binged everyday since last weekend. I am scared to weigh myself But then I came on here and read those compliments so maybe I am not the obese that I think I am. I just feel that way. Today things seem back in perspective. Yeah I messed up but I am still okay. I have two more months of offseason training before I start my precontest diet. And I have 15 weeks to diet...I can do this!

I decided to change my offseason split because the split I was doing was getting stale. Plus I wanted to rearrange things in order to focus on weaker areas (like shoulders and arms).

New split:
SAT = Legs, calves
SUN = Chest, Back
WED = Shoulders
THU = Triceps, Biceps

Here is something I was wondering: On Chest/Back day would it be better to alternate exercises (for example, start w/ bb bench presses then do WG pulldowns, then incline db bench presses, then machine rows, etc) or do all my chest exercises then all my back exercises? And on Tri/Bi day should I alternate those exercises as well?

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

I realized a pattern with my bingeing this week too. The times in my life when my bingeing was getting out of control were times when I felt "trapped" by my circumstances. I feel that way now with this job. The only good thing is the end is in sight.

The other time in my life when I binged and gained a lot of weight I was working at this 6 month internship through school. It was about 6 yrs ago. When I started I weighed 119lbs. I was only interested in being a skinny chick at that time. There was a lot of pressure (self-inflicted I am sure) for me to be thin and attractive...I guess I felt like I didn't fit in with all the other girls who all seemed to be thinner than me. I was always like 140ish during my 1st year in school. I ended up losing 20lbs over 2 yrs, ending up at 119 right before I went worked for this internship I so hated. It actually started out great...I loved it. I worked at the airport for a car rental agency in human resources. The guy I worked for was pretty young and he was really nice and always made it so we were working as a team and if there was anything I wanted to learn he would make sure I was trained on it. The office was busy and I spoke to lots of different people all the time. I liked talking to applicants and screening them and helping them figure out what they needed to do to apply for a job. ....Then, one month into the job, they tell me they want to send me to the corporate office. Now my commute went from a little over an hour each way to almost two hours each way! The atmosphere at corporate was WAY different. The guy I worked for was a total asshole. He would go in his office and shut the door and everyone was afraid to knock on the door because it might disturb him. We could all hear him on the phone raising his voice to people. He was nasty. I called my school and told them about the transfer and that I couldn't take it anymore. NO ONE told me I was being transferred either so I was pissed. My advisor was trying to save her own ass and told me I had to stay and that was that. I was trapped. So I ate and binged every night for 4 months. I had no time or energy for the gym and I hated that too! I grew so depressed and frustrated but I kept going on and working there because I had no other choice. I stayed there about 4 weeks shy of my completing the internship. I just never went back. Yeah I pissed some people off but I was crying on the train everyday and emotionally I was a total wreck. I gained about 40 lbs too! Once I made the decision to quit it was like a huge weight was lifted off my shoulders. I immediately started back at the gym and stopped bingeing. The weigh came off and I ended up normally hovering around 135, which is a nice healthy weight for me.

This big story I just posted is always in the back of my mind. I knew after this point that if I ever took a job again I would not get "trapped." But now I am trapped again. The only good thing is that I recognize what is going on here and I don't want to repeat it. I also only have a 1/2hr commute so finding time to workout is not an issue. Also, I don't feel anywhere near as bad as I did when I had that internship...I just sort of feel like I am on a slippery slope, ya know?

I also realize that I definitely need to take a step back and figure out what is important to me in life. I really feel good about changing my career to something I actually have an interest in - fitness. Even as I type this I am remembering how that 1st month was at the internship. I loved it because I was helping people. Bottom line. I was somehow making a difference. I need to keep that element in my career. That is why I think training will make me happy, because I am making a difference and I am helping people. I am not sitting on my ass in a cubicle watching the clock waiting to go home. Ugh!
I may even look into getting a degree in nutrition or exercise down the road...maybe. I am still trying to decide. The easiest thing for me to do right now is to get certified and work in a club...then I can figure out what direction to go in from there.

This was a looong post.

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

Saturday October 30th

Training:

Legs:


Leg Press
15x90
15x110
12x130
12x130

Plié Squat
15x15
15x20
15x20
15x20

DB Lunges
15x10
15x10
15x10
15x10

BB SLDL
15x45
15x55
15x55
12x55

BB Standing Calf Raise
20x45
20x50
20x55
20x55

Felt good to be back in the gym

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

I have been eating clean all day small victory

My friend just invited me to a costume party. I have nothing to wear plus I am in the mood to just stay in so I said no.

Meals:
M1 - 2 terriyaki chx, corn, broc, red peppers
M2 - 2 shredded wheat biscuits, skim, pro powder
M3 - PWO = 3/4c oats, 1/2c ew, 1 sc pro
M4 - rice, tuna
M5 - turkey sandwich (at Panera Bread)
M6 - All Bran, skim
M7 - 2 eng muffins, 2 TBL PB
est = 2300 calories

ahahah I just changed meal #1 because I had "broc" not "croc" ewwwww

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

Sunday October 31st

Meals:
M1 - 1/2c oats, 1/2c ew, 1sc protein
M2 - 2 lc pitas, 2 ff cheese
M3 - 2 lc pitas, 2 ff cheese
M4 - PWO: 3/4c oats, 1 sc pro, 1/2c ew

Training:

Chest & Back:

Incline BB Bench Press
10x45
10x45
9x50
9x50

Wide Grip Pulldowns
12x40
12x50
7x60
7x60

Incline DB Bench Press
12x40
8x50
7x50
7x50

Low Row (MTS)
10x60
10x60
10x60
10x60

Incline DB Flyes
12x15
12x20
8x25

Hyperextensions
12
12
12

My legs are sore today

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

shutupntra1n

I've come to take a peak I'm going to start at the beginning

jstar

Thanks for your advice, Lis

I decided to split up back and chest seeing as they are both weak areas (I think everything is a weak area though). And I am going to move shoulders around so that I am training them after a rest day, early in the cycle. I will start this new split Saturday though since I already did legs and chest/back for this week. Instead of 4 days I will train 5.

It's Monday and my legs are still verrryyy sore. That means I am keeping my leg workout as is! My upper & middle back are sore as well from yesterday, but my chest isn't so I think it is going to be better to split them up.

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

Edited

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

New split:

Sat - Legs
Sun - Delts

Mon - OFF

Tues - Arms
Wed - Back
Thur - Chest

Fri - OFF

This will be at least for November. My reasoning for this split:
*I decided to go with one bp/day in order to increase the volume of my workouts. I now realize that I wasn't doing enough sets or exercises to really punish my muscles. Yeah, with the old routine I was only doing 3 "big" exercises per workout and training very heavy but now I want to switch gears and blast each bodypart with more volume on it's own day.

*Priority training principle: I am prioritizing delts and arms (this month at least, this will change if not Dec, then Jan). I am working shoulders after legs and the day before that I have off, so my shoulders will be fresh. Same deal with my arms. I totally neglected arms the past couple months (just doing compound only exercises..no isolation bicep or tricep exercises) and I can tell. Good news is my arms respond quickly when I train them hard. The Hammer Strength Shoulder Press machine (aka MTS Press in my log) has really helped me lift more weight with my shoulders and probably the greatest gains in this muscle group. I intend to keep heavy pressing movements as the foundation of my delt training program but also bring back lateral raises, front raises, and db press exercises to fatigue all my muscle heads.

Here is what each day will look like:

Legs:
Keeping the same w/o I did last week because it KILLED my legs for 3 days ar least

Sets: 4-5
Reps: 10-15

Leg Press
DB Plié Squats
DB Lunges (on 2 steps)
BB SLDL
BB Standing Calf Raises

Delts:

Sets: 4-5
Reps: 6-9 on presses; 8-12 on raises

DB Presses
MTS Press
DB Laterals
DB Inc Raises
Cable Shoulder Pressdowns

Arms:

Sets: 3-5
Reps: 6-10

Tricep Cable Pressdowns (triple breakdown sets)
Alt DB Curls
OH Tricep Extensions
BB Standing Curls
Close-grip bench press
DB Hammer Curls

Back:

Sets: 4-5
Reps: 6-10

Wide Grip Pulldowns
Close Grip Pulldowns
Low MTS Row
One Arm DB Row
Hyperextensions

Chest:

Sets: 4-5
Reps: 6-10

Incline DB Presses
Dips
Incline Hammer Machine
Incline DB Flys

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

jstar

Wednesday, 11/3

Training

Shoulders

Seated DB Presses:
15x10
15x15
10x20
10x20
10x20

Seated BTN Presses:
12x18
10x30
10x30
10x30
10x30

Standing BB Presses:
6x40
7x40
7x40

Standing Cable Shoulder Pulldown:
15x20
8x30
12x30

Standing DB Lateral Raises:
one at a time
12x5
12x8
12x8
12x8

Seated Incline DB Front Raises:
10x5
8x6
7,8x6
7x6

Comments:
Overall good workout. I could have gone heavier w/ the weights. I don't know. I always feel like when I go heavier for less reps that my form suffers. Maybe I will keep the reps higher for now. But I am concerned that my shoulders are not sore today.

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

ncgirl21

Hey Star I think I'm going to borrow your leg workout!!

Everything in here is looking good

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

Jill

DONT let your form suffer-Im a firm believer that form is the so important.....Screw the weight.

Will you continue to post your diet??

jstar