Welcome To Jamrock

nikegurl · 09-13-2005, 05:12 PM

MEAL 1
1/2 c eggbeaters
3 egg whites
1 thin slice mozzarella
1/3 cup oats
1/2 scoop protein powder (in the oats)
TBS Smuckers SF (also in the oats)
2 fish oil caps

MEAL 2
1.5 scoops whey

MEAL 3
3 oz chicken
4 oz sweet spud
green beans
2 fish oil caps

MEAL 4
can tuna
stalk celery
Tbs safflower mayo

MEAL 5 (pw)
1.5 scoops whey
1/4 cup (dry) cream of rice cereal (added to shake)

MEAL 6
3/4 cup 1.5% fat cottage cheese

TOTALS
1568 calories
199 g protein (53%)
119 g carbs (29%)
30 g fat (18%)

Today's "bad" things

1) too much diet coke
2) not enough water
3) didn't do my morning cardio.

That is all.

aggies1ut · 09-13-2005, 06:50 PM

Welcome back Hilary. Stick around this time will ya.

What are your goals for this journal?

PreMier · 09-13-2005, 06:56 PM

HI!!!

nikegurl · 09-13-2005, 08:15 PM

missed you both!

my main goal is consistency. b/c whether i want to drop fat or gain muscle or maintain i won't be able to 'til i stop with the on again / off again crap i've been pulling for oh....a couple of freaking YEARS now.

**CowPimp** · 09-13-2005, 09:28 PM

Just remember that all excuses are just that, excuses. They are bullshit. If you are thinking about skipping a workout, then just slap yourself in the face and say, "No bitch, you buckle down!" Or some such nonsense. Just do it Nikegurl.

Good luck.

nikegurl · 09-14-2005, 01:41 PM

Quote:

Originally Posted by CowPimp

Just remember that all excuses are just that, excuses. They are bullshit. If you are thinking about skipping a workout, then just slap yourself in the face and say, "No bitch, you buckle down!" Or some such nonsense. Just do it Nikegurl.

Good luck.

thanks so much CowPimp. that's exactly right. sure - there are "factors" (excuses) as to how i went off track but we've all got 'em and when all is said and done - i either trained or i didn't. i either ate the way i need to in order to achieve my goals or i didn't.

the plan for this journal is to stop any and all whining/bitching/explaining (

) and just do the right things in terms of training and nutrition each day. simple. maybe not easy - but not so complicated either.

nikegurl · 09-14-2005, 01:46 PM

SHOULDERS

DB Press
17.5 x 10
20 x 10
20 x 9
20 x 7

Lateral Raises
12.5 x 10
12.5 x 10
12.5 x 9

Rear Delt Machine (Reverse Pec Deck)
45 x 10
45 x 8
45 x 8

TWIGS - ERRR...I MEAN CALVES

Seated Calf Raises
70 x 12
70 x 10
70 x 10

Donkey Calf
75 x 15
75 x 13
75 x 12

That is all.

nikegurl · 09-15-2005, 04:13 PM

Left my log at home but I remember it within a rep or two..

BACK

WG Pulldowns
70 x 12
80 x 10
90 x 8
80 x 10 (I wouldn't normally go back down in weight but I'm trying not to destroy myself this first week back)

BB Rows
55 x 10
55 x 8
55 x 8

Cable Rows
70 x 12
80 x 10
80 x 8

ABS
6 sets. 3 weighted, 3 not

That is all.

aggies1ut · 09-15-2005, 09:47 PM

2 workouts in a row. Just keep the pattern.

PreMier · 09-15-2005, 10:45 PM

Bump to that!

nikegurl · 09-16-2005, 12:08 PM

3 in a row. I'm trying to think of it like going to work in the morning. I never WANT to get up and go but I always do and once I get there - I actually like it.

Last night's workout was rough though. My shoulders and triceps were sore from Tuesday and it was chest day. I figure at this point no matter how I split the bodyparts up I'm going to be sore as hell when it's time to hit the next workout since I'm so out of shape

I did it anyway. Didn't like how weak I was but figured it'll get better if I keep going.

CHEST
Flat DB Press - 4 sets
Incline Smith - 3 sets
Pec Deck - 3 sets

CALVES
Toe Presses - 6 sets

I'm going to do calves twice a week. They really need major work and I've always neglected them. I'm going easy at first though....we all know how beyond bad calf pain can get. Right now they hurt but I can walk.

Here's my split:

Monday - off (Monday Night Football!

)
Tuesday - shoulders and calves
Wed - back and abs
Thurs - chest and calves
Fri - legs
Sat - bis and tris and abs
Sun - off (did I mention it's football season

)

aggies1ut · 09-16-2005, 02:43 PM

Nice split Hilary.

I love how everything coincides with football. A few pesky Thursday night games might put on damper on things, but there aren't many of those.

nikegurl · 09-19-2005, 03:01 PM

friday was leg day. friday hurt. saturday hurt. sunday hurt even more. today's a bit better.

I thought I took it easy since it had been so loooong time since I trained legs...but my taking it easy has left me nearly crippled.

(this too shall pass

)

Squats - 4 sets
Leg Press - 3 sets
Extensions - 2 sets
SLDL - 4 sets
Seated Leg Curls - 3 sets

SAT was arms

EZ Bar Curls - 4 sets
Hammer Curls - 3 sets
Overhead DB Ext - 4 sets
Pushdowns - 3 sets

+ Abs

Sunday off for football

Cooked my meals for this week. Decided to "fiddle" with the diet a bit not b/c I was impatient for results after such a short time but b/c I didn't like some of the food etc.

Seanp156 · 09-19-2005, 03:17 PM

Nice looking w/o's Nike... So, when are we gonna get some pics?

.

nikegurl · 09-19-2005, 03:22 PM

pics will come the day after i look in the mirror and i like what i see

nikegurl · 09-21-2005, 07:32 PM

SHOULDERS

DB Press
20 x 10
20 x 10
20 x 8

Smith Machine Press
20 x 12
20 x 12 reverse grip
25 x 10

Lateral Raises
12.5 x 12
12.5 x 10
10 x 8 - 1 arm lean away

Rear Delt Machine
45 x 12
45 x 11
45 x 9

CALVES
3 sets seated
2 sets donkey

that is all.

nikegurl · 09-22-2005, 06:06 PM

back

wg pulldowns
80 x 10
90 x 10
100 x 6
90 x 9

db rows
30 x 10
30 x 10
30 x 10

hammer strength row
90 x 6
90 x 5
70 x 8

ABS
5 sets total.

that is all.

nikegurl · 09-23-2005, 02:52 PM

how the heck did it get to be leg day again?

last night's workout:

CHEST
Smith Machine Bench
50 x 7
50 x 6
50 x 6
40 x 8

Incline DB
25 x 8
25 x 7
25 x 7

Pec Deck
45 x 12
45 x 9

DB Pullovers
30 x 7
25 x 10

Calves
Cybex Toe Press
70 x 25
70 x 25
90 x 15
90 x 15
110 x 12

still easing into the calves twice a week thing.

that is all.

nikegurl · 09-27-2005, 03:45 PM

freaking starving.

45 minutes 'til next meal.

did my cardio this morning. i'm only doing it 3 times a week to start. i'd rather do none

. in 2 weeks i'll bump it up a bit and alternate between adding days and time over the course of my cut.

new training split this week. going to split quads and hamstrings up and see how that goes for me.

did i mention i was starving.

Triple Threat · 09-27-2005, 04:07 PM

Quote:

Originally Posted by nikegurl

freaking starving.

45 minutes 'til next meal.

did i mention i was starving.

That sounds like me, always looking forward to the next meal.

nikegurl · 09-27-2005, 04:34 PM

better now

soon i'll be bitchy errr.... i mean hungry again.

nikegurl · 09-27-2005, 04:34 PM

howdy Captain.

the "next meal" is usually the best meal when i'm cutting!

nikegurl · 09-27-2005, 07:18 PM

hungry.

09-13-2005, 05:12 PM	#1
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	Welcome To Jamrock MEAL 1 1/2 c eggbeaters 3 egg whites 1 thin slice mozzarella 1/3 cup oats 1/2 scoop protein powder (in the oats) TBS Smuckers SF (also in the oats) 2 fish oil caps MEAL 2 1.5 scoops whey MEAL 3 3 oz chicken 4 oz sweet spud green beans 2 fish oil caps MEAL 4 can tuna stalk celery Tbs safflower mayo MEAL 5 (pw) 1.5 scoops whey 1/4 cup (dry) cream of rice cereal (added to shake) MEAL 6 3/4 cup 1.5% fat cottage cheese TOTALS 1568 calories 199 g protein (53%) 119 g carbs (29%) 30 g fat (18%) Today's "bad" things 1) too much diet coke 2) not enough water 3) didn't do my morning cardio. That is all.
	If you want to achieve things that others can't... You have to do things that others won't.

09-13-2005, 06:50 PM	#2
aggies1ut NorCal Elite Member* Join Date: Jan 2003 Location: Sacramento, Ca. Posts: 3,580 Photos: 19	Welcome back Hilary. Stick around this time will ya. What are your goals for this journal?
	http://www.brightroom.com/view_user_...0&BIB=679&PWD=

09-13-2005, 06:56 PM	#3
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	HI!!!
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

09-13-2005, 08:15 PM	#4
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	missed you both! my main goal is consistency. b/c whether i want to drop fat or gain muscle or maintain i won't be able to 'til i stop with the on again / off again crap i've been pulling for oh....a couple of freaking YEARS now.
	If you want to achieve things that others can't... You have to do things that others won't.

09-13-2005, 09:28 PM	#5
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Just remember that all excuses are just that, excuses. They are bullshit. If you are thinking about skipping a workout, then just slap yourself in the face and say, "No bitch, you buckle down!" Or some such nonsense. Just do it Nikegurl. Good luck.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

09-14-2005, 01:46 PM	#7
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	SHOULDERS DB Press 17.5 x 10 20 x 10 20 x 9 20 x 7 Lateral Raises 12.5 x 10 12.5 x 10 12.5 x 9 Rear Delt Machine (Reverse Pec Deck) 45 x 10 45 x 8 45 x 8 TWIGS - ERRR...I MEAN CALVES Seated Calf Raises 70 x 12 70 x 10 70 x 10 Donkey Calf 75 x 15 75 x 13 75 x 12 That is all.
	If you want to achieve things that others can't... You have to do things that others won't.

09-15-2005, 04:13 PM	#8
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	Left my log at home but I remember it within a rep or two.. BACK WG Pulldowns 70 x 12 80 x 10 90 x 8 80 x 10 (I wouldn't normally go back down in weight but I'm trying not to destroy myself this first week back) BB Rows 55 x 10 55 x 8 55 x 8 Cable Rows 70 x 12 80 x 10 80 x 8 ABS 6 sets. 3 weighted, 3 not That is all.
	If you want to achieve things that others can't... You have to do things that others won't.

09-15-2005, 09:47 PM	#9
aggies1ut NorCal Elite Member* Join Date: Jan 2003 Location: Sacramento, Ca. Posts: 3,580 Photos: 19	2 workouts in a row. Just keep the pattern.
	http://www.brightroom.com/view_user_...0&BIB=679&PWD=

09-15-2005, 10:45 PM	#10
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Bump to that!
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

09-16-2005, 12:08 PM	#11
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	3 in a row. I'm trying to think of it like going to work in the morning. I never WANT to get up and go but I always do and once I get there - I actually like it. Last night's workout was rough though. My shoulders and triceps were sore from Tuesday and it was chest day. I figure at this point no matter how I split the bodyparts up I'm going to be sore as hell when it's time to hit the next workout since I'm so out of shape I did it anyway. Didn't like how weak I was but figured it'll get better if I keep going. CHEST Flat DB Press - 4 sets Incline Smith - 3 sets Pec Deck - 3 sets CALVES Toe Presses - 6 sets I'm going to do calves twice a week. They really need major work and I've always neglected them. I'm going easy at first though....we all know how beyond bad calf pain can get. Right now they hurt but I can walk. Here's my split: Monday - off (Monday Night Football! ) Tuesday - shoulders and calves Wed - back and abs Thurs - chest and calves Fri - legs Sat - bis and tris and abs Sun - off (did I mention it's football season )
	If you want to achieve things that others can't... You have to do things that others won't.

09-16-2005, 02:43 PM	#12
aggies1ut NorCal Elite Member* Join Date: Jan 2003 Location: Sacramento, Ca. Posts: 3,580 Photos: 19	Nice split Hilary. I love how everything coincides with football. A few pesky Thursday night games might put on damper on things, but there aren't many of those.
	http://www.brightroom.com/view_user_...0&BIB=679&PWD=

09-19-2005, 03:01 PM	#13
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	friday was leg day. friday hurt. saturday hurt. sunday hurt even more. today's a bit better. I thought I took it easy since it had been so loooong time since I trained legs...but my taking it easy has left me nearly crippled. (this too shall pass ) Squats - 4 sets Leg Press - 3 sets Extensions - 2 sets SLDL - 4 sets Seated Leg Curls - 3 sets SAT was arms EZ Bar Curls - 4 sets Hammer Curls - 3 sets Overhead DB Ext - 4 sets Pushdowns - 3 sets + Abs Sunday off for football Cooked my meals for this week. Decided to "fiddle" with the diet a bit not b/c I was impatient for results after such a short time but b/c I didn't like some of the food etc.
	If you want to achieve things that others can't... You have to do things that others won't.

09-19-2005, 03:17 PM	#14
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Nice looking w/o's Nike... So, when are we gonna get some pics? .
	My Journal

09-19-2005, 03:22 PM	#15
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	pics will come the day after i look in the mirror and i like what i see
	If you want to achieve things that others can't... You have to do things that others won't.

09-21-2005, 07:32 PM	#16
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	SHOULDERS DB Press 20 x 10 20 x 10 20 x 8 Smith Machine Press 20 x 12 20 x 12 reverse grip 25 x 10 Lateral Raises 12.5 x 12 12.5 x 10 10 x 8 - 1 arm lean away Rear Delt Machine 45 x 12 45 x 11 45 x 9 CALVES 3 sets seated 2 sets donkey that is all. Last edited by nikegurl : 09-22-2005 at 06:07 PM.
	If you want to achieve things that others can't... You have to do things that others won't.

09-22-2005, 06:06 PM	#17
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	back wg pulldowns 80 x 10 90 x 10 100 x 6 90 x 9 db rows 30 x 10 30 x 10 30 x 10 hammer strength row 90 x 6 90 x 5 70 x 8 ABS 5 sets total. that is all.
	If you want to achieve things that others can't... You have to do things that others won't.

09-23-2005, 02:52 PM	#18
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	how the heck did it get to be leg day again? last night's workout: CHEST Smith Machine Bench 50 x 7 50 x 6 50 x 6 40 x 8 Incline DB 25 x 8 25 x 7 25 x 7 Pec Deck 45 x 12 45 x 9 DB Pullovers 30 x 7 25 x 10 Calves Cybex Toe Press 70 x 25 70 x 25 90 x 15 90 x 15 110 x 12 still easing into the calves twice a week thing. that is all.
	If you want to achieve things that others can't... You have to do things that others won't.

09-27-2005, 03:45 PM	#19
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	freaking starving. 45 minutes 'til next meal. did my cardio this morning. i'm only doing it 3 times a week to start. i'd rather do none . in 2 weeks i'll bump it up a bit and alternate between adding days and time over the course of my cut. new training split this week. going to split quads and hamstrings up and see how that goes for me. did i mention i was starving.
	If you want to achieve things that others can't... You have to do things that others won't.

09-27-2005, 04:34 PM	#21
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	better now soon i'll be bitchy errr.... i mean hungry again.
	If you want to achieve things that others can't... You have to do things that others won't.

09-27-2005, 04:34 PM	#22
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	howdy Captain. the "next meal" is usually the best meal when i'm cutting!
	If you want to achieve things that others can't... You have to do things that others won't.

09-27-2005, 07:18 PM	#23
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	hungry.
	If you want to achieve things that others can't... You have to do things that others won't.

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