Cut THIS: GG's First Cutting Journal

GoalGetter · 03-13-2005, 11:28 AM

Upper

Standing DB Shoulder Presses, Alternating Arms
RI 45

20/10
20/5 -- > 15/5
20/4 -- > 15/4F

notes: Started out strong, not sure what happened. On the last set, I say "F" because i couldn't press for one more rep without screwing up my posture big time, and losing my form.

Wide Grip Pulldowns
RI 30
70/12 x 3

notes: wtf. Sometimes i hit with 70, sometimes 75, sometimes 80. This time, 70 felt like a piece of cake almost all the way through, yet last week i STRUGGLED with 65. I say again, WTF?

DB Bench Press
RI 30
25/12 x 2
25/6F

notes: Did really well here, even though I failed on the last set. i really thought I could push out the rest of that set for some reason. My arms died before my mind did.

DB Lat Raises
RI 20
12/10 x 3

notes: the last set was a killer.

Rev. Pec Dec
RI 20
35/15 x 3

notes: that last few reps of the last set, BARELY. I had REAL ACTUAL TEARS welling up in my eyes.

Cable Crossovers
RI 20
30/10 x 3

notes: i used this exercise to experiment with having the cables at different heights/angles, first set from the bottom up, second set neutral at my sides and last set from the top down. I got the best burn on the last set, but not sure if it was a cumulative effect or if i was really working harder on that one. loved it.

Superset: Cable Pressdown/Bicep Curl
RI 20

Pressdown
70/15
70/12

Cable Curl
40/15 x 2

Abs

Flatbench Knee-Ins
bw/25

Flatbench Crunches with my legs up
bw/30

Regular Crunches
bw/30

Plank
120 seconds, no ball. just on the floor with feet on step

Cardio

Elliptical, 30 minutes, crosstrainer program #2, level 6, HR zone between 142-148

Archangel · 03-13-2005, 11:36 AM

Lookin GOOD Ivy, Your gonna be outstanding for your Competition. You and Patrick both are built like brick-sh*t houses!!!

GoalGetter · 03-13-2005, 11:45 AM

Quote:

Originally Posted by Archangel

Lookin GOOD Ivy, Your gonna be outstanding for your Competition. You and Patrick both are built like brick-sh*t houses!!!

Thanks! Hahahahaha! I might have to disagree about being built like patrick though! That boy is something special! I can only strive to reach that kind of level (in a feminine way of course!!!).

Archangel · 03-13-2005, 11:50 AM

Quote:

Originally Posted by GoalGetter

Thanks! Hahahahaha! I might have to disagree about being built like patrick though! That boy is something special! I can only strive to reach that kind of level (in a feminine way of course!!!).

He is definatly built!!!

of course (I meant in a feminine way)

**P-funk** · 03-13-2005, 12:08 PM

Quote:

notes: wtf. Sometimes i hit with 70, sometimes 75, sometimes 80. This time, 70 felt like a piece of cake almost all the way through, yet last week i STRUGGLED with 65. I say again, WTF?

all cable attachments are not the same. depending on where you are lifting, the company, how old the machine has been used, rust, how new it is, how many pully it is operating on, how well the pulleys spin...etc....cable weight is really not very acurate.

Velvet · 03-13-2005, 12:51 PM

Wow, great workout Ivy!!!

JLB001 · 03-13-2005, 01:13 PM

GoalGetter · 03-13-2005, 01:39 PM

Quote:

Originally Posted by P-funk

all cable attachments are not the same. depending on where you are lifting, the company, how old the machine has been used, rust, how new it is, how many pully it is operating on, how well the pulleys spin...etc....cable weight is really not very acurate.

that makes sense, as last week i did this on an old machine. and yesterday i did it on a brand new one. That could be a good explanation.

GoalGetter · 03-13-2005, 01:50 PM

Thanks Jeni! Hi Jodie!

GoalGetter · 03-13-2005, 02:01 PM

Meal 1 - 845 AM

3 egg whites
8 fish oils
1/2 a grapefruit
1/2 oz. of apple slices
1/3 cup oats

Meal 2 - 1145 AM

2.5 oz. chicken
2 tsp Newman's Own Olive Oil & Vinegar
Romaine Lettuce
2 fish oils

Meal 3 - 245 PM

3 oz. ex lean ground turkey
2 oz. sweet potatoes
4 oz. of apple pieces
8 fish oil caps

Meal 4 - 545 PM (Pre workout)

2.5 oz. chicken
2 tsp Newman's Own Olive Oil & Vinegar
Romaine Lettuce
2 fish oils

Meal 5 - 845 PM

2 oz. ex lean ground turkey
1 oz. salmon
1/3 cup brown rice
4 oz. of apple pieces
8 fish oil caps

Meal 6 - 1100 PM

1 scoop of ON Anabolic Milk
1 fish oil cap

Calories: 1414
Fat 59.48, 37.8%
Carb 98.18, 27.8%
Protein 121.4, 34.4%

**Jodi** · 03-13-2005, 02:09 PM

Hmmmm........I'm thinking you got to many fish oil caps there. Weird, I don't think I've ever had to say this to anyone lol, but keep your fish cap consumption to 15 caps max per day. Instead add in some flax and olive oil.

GoalGetter · 03-13-2005, 02:56 PM

Quote:

Originally Posted by Jodi

Hmmmm........I'm thinking you got to many fish oil caps there. Weird, I don't think I've ever had to say this to anyone lol, but keep your fish cap consumption to 15 caps max per day. Instead add in some flax and olive oil.

REALLY? Wow. ok. hahahah i just figured it was a lot easier to get my fat grams to the number i need by using fish oil caps.

ok will tweak accordingly.

i used newman's olive oil and vinegar dressing and some flax seed oil in some of the meals though.

klmclean · 03-13-2005, 03:01 PM

Good day Ivy, I got your pm this morning when I got home from the bar at 4:00 a.m.

Won't be doing that again for along time

I just replied with some additional info for you. Thanks for the advice. Glad to see your diet is going good. Keep up the good work

By the way, I was thinking of trying that Newman's dressing, is it really good? Have you tried the balsmaic vinegar one?

**P-funk** · 03-13-2005, 03:06 PM

newman's is the best!! i love it!

GoalGetter · 03-14-2005, 02:30 PM

Legs

Squats
RI 60
165/4 x 4 --- > PB!

notes: I say it was a PB because, sure, I hit 165 last week, but not for all sets! WAHOOO!!!!

SLDLs
RI 45
135/4 x 3

notes: too easy. wtf. The last set, even with straps, I felt the bar slipping from my hand, but it was still a good set.

DB Step Ups on Bench
20lb/5 each leg x 3
RI 30

notes: i was having trouble even with 20lb last week, getting my balance and coming up on the bench without tilting forward or swinging my arms for momentum, but today I was able to do it damn near perfectly. I had a few false starts, where I started to lose my balance but just came back down and tried again. It's amazing how difficult it is to perform this seemingly simple exercise when you try to do it RIGHT.

Standing Calf Raises
RI 30
200/12 x 3

notes: easy peasy. I will change this for next monday. Not sure about more weight because after squats and SLDLs, i really felt that pressure on my lower back with this much weight for calf raises. I may just increase reps, or lower RI. Or will switch it out for the seated raises on my heavy day, and put standing raises on my rep day with lighter weight.

Forearms

DB Wrist Curls
RI: no rest between arms
15/15 x 3

notes: HOLY FIERY PITS OF HELL! My left forearm/wrist are lagging way behind on this. I didn't realize it when I did this exercise with a bar, but when I did each hand independently today, it was glaringly obvious that I have issues on the left.

I wouldn't be surprised if my wrist is swollen tomorrow.

Abs

Ball Pikes
bw/15

Ball Crunches
bw/40 x 2

Stretching

I don't know what is up with me lately. Well OK yes i do know. I have not been stretching regularly like I used to. i am SOOO TIGHT it's horrible! I spent a good 15 minutes just stretching. Holding each stretch for as long as I could. My hamstrings and groin/adductor muscles. Horrible. HORRIBLE.

Overall i felt freaking great this morning though. First workout since I'd say, last monday that I feel this much power and energy. The last two work outs last week I felt blah and detached and lacking the energy to follow through. What a difference today. I love days like today. Nothing spectacular with regards to numbers, but the energy level was GREAT. I was happy to be there.

GoalGetter · 03-14-2005, 02:58 PM

Meal 1 545 AM

3 egg whites
1/4 cup irish oats (DAMN, Jodi, you were right -- this is amazing!)
1 oz. of apple slices
8 fish oil caps

Meal 2 845 AM (PWO)

1 BSN Lean Desserts Protein Packet
1/3 cup oatmeal

Meal 3 12 PM

2.5 oz. chicken breast
Romaine Lettuce
1 tbsp Newman's Olive Oil & Vinegar Dressing

Meal 4 3 PM

3.5 oz. tilapia
1/3 cup brown rice
4 oz. apple slices
1 cup vegetable mix (broccoli, cauliflower, red peppers)
1 tsp flax oil
4 fish oil caps

Meal 5 630 PM

2.5 oz. chicken breast
Romaine Lettuce
1 tbsp Newman's Olive Oil & Vinegar Dressing

Meal 6 930 PM

3.5 oz. tilapia
2 oz. sweet potatoes (seasoned with chili powder, paprika, black pepper, white pepper, garlic and onion)
4 oz. apple slices
1 cup vegetable mix (broccoli, cauliflower, red peppers)
1 tsp flax oil
4 fish oil caps

Totals

Calories: 1459.52
Fat: 54.68 (33.72%)
Carb: 113.2 (31.02%)
Prot:128.65 (35.26%)

Velvet · 03-14-2005, 03:10 PM

Awesome workout AND diet sista! Those are some bad ass squats

**P-funk** · 03-14-2005, 03:56 PM

Quote:

notes: too easy. wtf. The last set, even with straps, I felt the bar slipping from my hand, but it was still a good set.

tighten the straps more.

Quote:

notes: i was having trouble even with 20lb last week, getting my balance and coming up on the bench without tilting forward or swinging my arms for momentum, but today I was able to do it damn near perfectly. I had a few false starts, where I started to lose my balance but just came back down and tried again. It's amazing how difficult it is to perform this seemingly simple exercise when you try to do it RIGHT.

see what happens when I was there last week to watch the form. I yell...you do it better and never forget how to do it properly.

GoalGetter · 03-14-2005, 04:00 PM

Quote:

Originally Posted by P-funk

tighten the straps more.

easier said than done! hahahaha!

Quote:

see what happens when I was there last week to watch the form. I yell...you do it better and never forget how to do it properly.

Apparently, i like it when you yell at me.

**P-funk** · 03-14-2005, 04:04 PM

you like it when i yell? no you do not!! what about how angry i was when i was hungry. hahahhahah

GoalGetter · 03-14-2005, 04:10 PM

Quote:

Originally Posted by P-funk

you like it when i yell? no you do not!! what about how angry i was when i was hungry. hahahhahah

oh yeah i forgot about that. but i just let you run off at the mouth until you got some food. then i let you have it for being such a jerk. I could have said anything at that point because you were just happy to be eating. :P it's all good.

**P-funk** · 03-14-2005, 04:13 PM

Quote:

Originally Posted by GoalGetter

oh yeah i forgot about that. but i just let you run off at the mouth until you got some food. then i let you have it for being such a jerk. I could have said anything at that point because you were just happy to be eating. :P it's all good.

yeah, you really did yell at me after that. whatever, i was stuffing my face.....your mouth was moving but there was no sound comin' out! haha

GoalGetter · 03-14-2005, 04:15 PM

Quote:

Originally Posted by P-funk

yeah, you really did yell at me after that. whatever, i was stuffing my face.....your mouth was moving but there was no sound comin' out! haha

exactly.

Kimber · 03-14-2005, 04:30 PM

Hey GG...best of luck!

You already look great, can't wait to see what the next 12 weeks will do for you!

GoalGetter · 03-14-2005, 04:46 PM

Quote:

Originally Posted by Kimber

Hey GG...best of luck!

You already look great, can't wait to see what the next 12 weeks will do for you!

You and me both, sistah! Thanks!!!

GoalGetter · 03-14-2005, 04:59 PM

There is a little part of me that is all excited about getting ripped.

And a big part of me that is really skeptical that it can happen to MY body. But I'm pluggin' along, following my diet, pouring my heart into every workout, and keeping faith that it CAN happen.

Inevitably, I start to question why the hell do I even bother. I start to tell myself that I'm not good enough, strong enough, or STRONG-WILLED enough to go through the next twelve weeks and that that is what separates little ol' me from those I consider to be &qu

03-13-2005, 11:28 AM	#31
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Workout - March 12, 2005 Upper Standing DB Shoulder Presses, Alternating Arms RI 45 20/10 20/5 -- > 15/5 20/4 -- > 15/4F notes: Started out strong, not sure what happened. On the last set, I say "F" because i couldn't press for one more rep without screwing up my posture big time, and losing my form. Wide Grip Pulldowns RI 30 70/12 x 3 notes: wtf. Sometimes i hit with 70, sometimes 75, sometimes 80. This time, 70 felt like a piece of cake almost all the way through, yet last week i STRUGGLED with 65. I say again, WTF? DB Bench Press RI 30 25/12 x 2 25/6F notes: Did really well here, even though I failed on the last set. i really thought I could push out the rest of that set for some reason. My arms died before my mind did. DB Lat Raises RI 20 12/10 x 3 notes: the last set was a killer. Rev. Pec Dec RI 20 35/15 x 3 notes: that last few reps of the last set, BARELY. I had REAL ACTUAL TEARS welling up in my eyes. Cable Crossovers RI 20 30/10 x 3 notes: i used this exercise to experiment with having the cables at different heights/angles, first set from the bottom up, second set neutral at my sides and last set from the top down. I got the best burn on the last set, but not sure if it was a cumulative effect or if i was really working harder on that one. loved it. Superset: Cable Pressdown/Bicep Curl RI 20 Pressdown 70/15 70/12 Cable Curl 40/15 x 2 Abs Flatbench Knee-Ins bw/25 Flatbench Crunches with my legs up bw/30 Regular Crunches bw/30 Plank 120 seconds, no ball. just on the floor with feet on step Cardio Elliptical, 30 minutes, crosstrainer program #2, level 6, HR zone between 142-148

03-13-2005, 11:36 AM	#32
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Lookin GOOD Ivy, Your gonna be outstanding for your Competition. You and Patrick both are built like brick-sh*t houses!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-13-2005, 01:13 PM	#37
JLB001 I see YOU!! Elite Member Join Date: Nov 2003 Location: Houston Posts: 8,293 Photos: 5
	"When you get to the end of your rope, tie a knot in it and hang on."

03-13-2005, 02:01 PM	#40
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Meals - March 13 (day two of my cut, so far so good) Meal 1 - 845 AM 3 egg whites 8 fish oils 1/2 a grapefruit 1/2 oz. of apple slices 1/3 cup oats Meal 2 - 1145 AM 2.5 oz. chicken 2 tsp Newman's Own Olive Oil & Vinegar Romaine Lettuce 2 fish oils Meal 3 - 245 PM 3 oz. ex lean ground turkey 2 oz. sweet potatoes 4 oz. of apple pieces 8 fish oil caps Meal 4 - 545 PM (Pre workout) 2.5 oz. chicken 2 tsp Newman's Own Olive Oil & Vinegar Romaine Lettuce 2 fish oils Meal 5 - 845 PM 2 oz. ex lean ground turkey 1 oz. salmon 1/3 cup brown rice 4 oz. of apple pieces 8 fish oil caps Meal 6 - 1100 PM 1 scoop of ON Anabolic Milk 1 fish oil cap Calories: 1414 Fat 59.48, 37.8% Carb 98.18, 27.8% Protein 121.4, 34.4%

03-13-2005, 02:09 PM	#41
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	Hmmmm........I'm thinking you got to many fish oil caps there. Weird, I don't think I've ever had to say this to anyone lol, but keep your fish cap consumption to 15 caps max per day. Instead add in some flax and olive oil.
	Essence EFA

03-13-2005, 12:51 PM	#36
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	Wow, great workout Ivy!!!

03-13-2005, 01:50 PM	#39
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Thanks Jeni! Hi Jodie!

03-13-2005, 03:01 PM	#43
klmclean Eat responsibly Join Date: Aug 2004 Location: Thunder Bay, Ontario, Canada Posts: 872 Photos: 8	Good day Ivy, I got your pm this morning when I got home from the bar at 4:00 a.m. Won't be doing that again for along time I just replied with some additional info for you. Thanks for the advice. Glad to see your diet is going good. Keep up the good work By the way, I was thinking of trying that Newman's dressing, is it really good? Have you tried the balsmaic vinegar one?
	Banish bad eating days forever! Make every day a good eating day

03-13-2005, 03:06 PM	#44
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	newman's is the best!! i love it!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-14-2005, 02:30 PM	#45
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Workout - March 14, 2005 Legs Squats RI 60 165/4 x 4 --- > PB! notes: I say it was a PB because, sure, I hit 165 last week, but not for all sets! WAHOOO!!!! SLDLs RI 45 135/4 x 3 notes: too easy. wtf. The last set, even with straps, I felt the bar slipping from my hand, but it was still a good set. DB Step Ups on Bench 20lb/5 each leg x 3 RI 30 notes: i was having trouble even with 20lb last week, getting my balance and coming up on the bench without tilting forward or swinging my arms for momentum, but today I was able to do it damn near perfectly. I had a few false starts, where I started to lose my balance but just came back down and tried again. It's amazing how difficult it is to perform this seemingly simple exercise when you try to do it RIGHT. Standing Calf Raises RI 30 200/12 x 3 notes: easy peasy. I will change this for next monday. Not sure about more weight because after squats and SLDLs, i really felt that pressure on my lower back with this much weight for calf raises. I may just increase reps, or lower RI. Or will switch it out for the seated raises on my heavy day, and put standing raises on my rep day with lighter weight. Forearms DB Wrist Curls RI: no rest between arms 15/15 x 3 notes: HOLY FIERY PITS OF HELL! My left forearm/wrist are lagging way behind on this. I didn't realize it when I did this exercise with a bar, but when I did each hand independently today, it was glaringly obvious that I have issues on the left. I wouldn't be surprised if my wrist is swollen tomorrow. Abs Ball Pikes bw/15 Ball Crunches bw/40 x 2 Stretching I don't know what is up with me lately. Well OK yes i do know. I have not been stretching regularly like I used to. i am SOOO TIGHT it's horrible! I spent a good 15 minutes just stretching. Holding each stretch for as long as I could. My hamstrings and groin/adductor muscles. Horrible. HORRIBLE. Overall i felt freaking great this morning though. First workout since I'd say, last monday that I feel this much power and energy. The last two work outs last week I felt blah and detached and lacking the energy to follow through. What a difference today. I love days like today. Nothing spectacular with regards to numbers, but the energy level was GREAT. I was happy to be there.

03-14-2005, 02:58 PM	#46
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Food - March 14, 2005 Meal 1 545 AM 3 egg whites 1/4 cup irish oats (DAMN, Jodi, you were right -- this is amazing!) 1 oz. of apple slices 8 fish oil caps Meal 2 845 AM (PWO) 1 BSN Lean Desserts Protein Packet 1/3 cup oatmeal Meal 3 12 PM 2.5 oz. chicken breast Romaine Lettuce 1 tbsp Newman's Olive Oil & Vinegar Dressing Meal 4 3 PM 3.5 oz. tilapia 1/3 cup brown rice 4 oz. apple slices 1 cup vegetable mix (broccoli, cauliflower, red peppers) 1 tsp flax oil 4 fish oil caps Meal 5 630 PM 2.5 oz. chicken breast Romaine Lettuce 1 tbsp Newman's Olive Oil & Vinegar Dressing Meal 6 930 PM 3.5 oz. tilapia 2 oz. sweet potatoes (seasoned with chili powder, paprika, black pepper, white pepper, garlic and onion) 4 oz. apple slices 1 cup vegetable mix (broccoli, cauliflower, red peppers) 1 tsp flax oil 4 fish oil caps Totals Calories: 1459.52 Fat: 54.68 (33.72%) Carb: 113.2 (31.02%) Prot:128.65 (35.26%) Last edited by GoalGetter : 03-14-2005 at 05:09 PM.

03-14-2005, 03:10 PM	#47
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	Awesome workout AND diet sista! Those are some bad ass squats

03-14-2005, 04:04 PM	#50
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	you like it when i yell? no you do not!! what about how angry i was when i was hungry. hahahhahah
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-14-2005, 04:30 PM	#54
Kimber Registered User Join Date: Jan 2005 Posts: 152	Hey GG...best of luck! You already look great, can't wait to see what the next 12 weeks will do for you!
Kimber Registered User Join Date: Jan 2005 Posts: 152