Vanessa's Journal

Vanessa40 · 12-06-2005, 09:46 AM

Hi Everyone,
I'm a jounaling freak...this will be my 3rd journal..i have one on two other sites..i think feedback from different people is a great motivator.
Here is a little background
I'm 39..i'll be 40 on new years..i'm 5'2...124.5lbs...3 years ago i weighed 220. I've been running and lifting weights for about...well lets see..two and a half years running about one year lifting..i got serious about it last march.
Last march is when i found my first bodybuilding site and i was hooked.Then i weighed about 140 and was running about 40 miles a week and getting nowhere fast. I learned to cut the cardio and up the lifting..which i did. In three months i was down to 125.
Right now i'm still playing with my workout routine....i like to mix it up...i do a split like this.
Chest/Tri/Shoulder
Back/Bi/Abs...HIIT
Legs
I do each two times a week...
Today i've done my HIIT...i ran half mile @ 5.5 mph then 1 min @ 6mph and 30 secs @ 8-10mph
Later i'll do back/bi/abs..
Hope i have not bored you to death..

Vanessa

Vanessa40 · 12-06-2005, 09:47 AM

MEAL 1-50g oats,1 scoop protein,3 egg whites,1 fish oil pills,2 tsp creamer
MEAL 2-4 egg whites,1 piece ww bread
MEAL 3-PWO Shake
MEAL 4-2c lettuce,1/2 c rice,2ozs tuna,1c broccoli
MEAL 5- 1c cottage cheese,1 scoop protein
MEAL 6-50zs salmon,2c broccoli

TOTAL CALORIES-1650
FAT-22%--41g
CARBS-29%--121g
PROTEIN-49%--205g

Water
62ozs out of 100ozs

Vanessa

Vanessa40 · 12-06-2005, 09:49 AM

Hope this comes out

devildog88 · 12-06-2005, 10:04 AM

Hey Girl,
I am looking forward to reading your journal. Going to hit the big 40 this year aye? Me too! Feb 10th!!!!! Good luck!

Vanessa40 · 12-06-2005, 10:35 AM

Hi, Thanks for the welcome...

I think being 40 is going to be great

Vanessa

Vanessa40 · 12-06-2005, 10:41 AM

BACK

SINGLE ARM ROWS 25.5LB DUMBELL
3X10

HYPEREXTENIONS 20LB
3X8

BENTOVER ROWS 40LB +BAR
3X10

BI'S

HAMMER CURLS 25.5LB DUMBELL
3X10

CONCENTRATION CURLS 20LB DUMBELL
3X6

CURLS W/ BARBELL 30LB + BAR
3X5

HIIT
5 MIN WARM UP AT 5.5
1 MIN @ 6MPH
30 SECS @ 8-10 MPH
2.50 MILES

Vanessa

Preacher · 12-06-2005, 10:41 AM

Is it just me, or do today's 40-year olds look better than
today's 20-year olds ?

In our gym they sure do!

Seanp156 · 12-06-2005, 10:41 AM

Whoa, that's a nice looking arm you got there ! Good work, keep it up

devildog88 · 12-06-2005, 11:02 AM

Quote:

Originally Posted by Vanessa40

Hi, Thanks for the welcome...

I think being 40 is going to be great

Vanessa

I will be in the best shape of my life by the time I turn 40. It is a good feeling to be able to take your shirt off and look better than most 20-30 year olds!

Vanessa40 · 12-06-2005, 11:03 AM

I know what you mean..when i was 20 i really wasn't into fitness...more into partying

...i do look better now...and feel better too.

Vanessa

devildog88 · 12-06-2005, 11:08 AM

Quote:

Originally Posted by Vanessa40

I know what you mean..when i was 20 i really wasn't into fitness...more into partying

...i do look better now...and feel better too.

Vanessa

Indeed! Lifting makes you feel better about your self. I have to admit though I struggle following a strict diet, I like to eat too many things that are bad for you!

Vanessa40 · 12-06-2005, 11:27 AM

Oh God...me too..i'm a sugar addict...and this is a bad time of year for me...i'm doing good so far but i stay far away from the candy isle at the stores...lol

V

devildog88 · 12-06-2005, 12:30 PM

I am not so much sugar but the pasta, and pizza mmmmmmmmmm must be the Italian in me!

Burner02 · 12-06-2005, 01:11 PM

Hiya Vanessa!
Wow! that was a great...'loss' you had! Congrats! And the arm pic was awesome!

if I may...on your back workout...u did 2 types of rowing exercises and no pulling...purposely?

CS? so..u have an accent....hhmm....

Vanessa40 · 12-06-2005, 01:20 PM

No...see i'm not very good at putting my workouts together so i have a book that i look though and i do what i see...i workout at home...all i have here is a step bench that i can raise up to 10 inches..a barbell...dumbell...a ton of plates..a ball..and a treadmill..thankfully when we move in the spring i'll be able to join a gym..

Vanessa

devildog88 · 12-06-2005, 01:58 PM

Are you in South Calorlina?

Vanessa40 · 12-06-2005, 02:01 PM

Yes...i live in Rock Hill...that about 10 mins. from Charlotte,NC

devildog88 · 12-06-2005, 02:05 PM

Ok, SO where are you moving to in the spring?

Vanessa40 · 12-06-2005, 02:07 PM

I'm moving to Pinville,NC...i don't want to join a gym here and then have to join another one. I will be moving around April-May.

b_reed23 · 12-06-2005, 02:16 PM

You started a journal here once before didn't you?? Your pushing some pretty big weight around...I will be following along!!

Vanessa40 · 12-06-2005, 02:20 PM

Oh No...i've been found out....lol...yes i did awhile back..and didn't do a very good job keeping it up...i'll do better this time...

V

Burner02 · 12-06-2005, 02:40 PM

Quote:

Originally Posted by Vanessa40

No...see i'm not very good at putting my workouts together so i have a book that i look though and i do what i see...i workout at home...all i have here is a step bench that i can raise up to 10 inches..a barbell...dumbell...a ton of plates..a ball..and a treadmill..thankfully when we move in the spring i'll be able to join a gym..

Vanessa

gotcha....can u get a cheap pull up bar that u can put in a door way or something?

Do u work out alone or with husband?
if u have a bar...and cannot do pull-ups yet...u can do hangs. (just hang onto the bar and slowly lower yourself to build up the eccentric side...eventually u will be able to do one..then two and so on...
will give u the nice 'v' taper. (also make the waist look leaner)
If have hubby to spot, have him hold by legs and help just enough to get u up, resist down and repeat...

Burner02 · 12-06-2005, 02:45 PM

post your workouts and we can, as asked, give feedback. There are some really knowledgable people here.
for example:
I would have done your bicep workout in reverse order:
1) bar bell curls = mass builder, using both arms, more strength
2) concentration curls = isolation movement, strictly one arm at time, less weight moved
3) Hammer curls = isolation. Forgive me, I think these are mostly brachialis (sp)

have I mentioned...your pic looks awesome! Great definition!

Vanessa40 · 12-06-2005, 02:45 PM

No..i workout all alone...very boring...where would i get a pull up bar to put in my doorway..We have a Dicks Sporting Goods store here..or maybe Target..

V

Vanessa40 · 12-06-2005, 02:55 PM

I really don't do them in the order i write them..i guess i should..i'm really all over the place with my routine...i know thats bad..i need to be more organized..here is what i usually do
Chest/Tri/ Shoulder...

Chest
Bench Press w/ 25.5lb dumbells
Incline press...25.5lb dumbells
Flyes 25.5lb dbs

Shoulders
Press...25.5lb dbs
Lateral raises..10lb dbs
Shrugs..25.5lb dbs

Tris
Overhead extentions 25.5lb dbs
Kickback..10lbs dbs
Dips...with two chairs..you know...hands on one chair...feet on the other

Back/Bi/Abs

Back
Single arm Rows...25.5lb db
Hyperextention...20lb
bent over BB rows...40lbs +bar

Bi's
Hammer..25.5 dbs
concentration curls 20 dbs
Curls w/ barbell...30lb +bar

Leg/Abs

Front lunges 50lb barbell
deadlifts 50lb barbell
step ups 50lb barbell
plie w/ 25.5 db
kickbacks 25.5lb db

I also do HIIT three times a week

Vanessa40 · 12-06-2005, 02:57 PM

I should also say i do this routine twice a week...is that to much to work each body part twice a week...shuld i just do it once a week..

V

Burner02 · 12-06-2005, 03:02 PM

that looks pretty good!
Twice is good:
mon and thurs: chest / delts / tris
tues and fri: back / legs / bis

wed and weekends off....

put the dips in front of the other two and that will work!

Vanessa40 · 12-06-2005, 03:04 PM

When do you think would be the best days for me to do HIIT...or does it really matter..

V

Vanessa40 · 12-06-2005, 03:06 PM

Oh by the way...i forgot to thank you for all your help...

Vanessa

Burner02 · 12-06-2005, 03:10 PM

anytime!
U might wanna ask around to people who use that...
I think there are threads in the training forum that can help.

12-06-2005, 09:46 AM	#1
Vanessa40 Former Cardio Bunny Join Date: Jun 2005 Location: SC Posts: 140	Vanessa's Journal Hi Everyone, I'm a jounaling freak...this will be my 3rd journal..i have one on two other sites..i think feedback from different people is a great motivator. Here is a little background I'm 39..i'll be 40 on new years..i'm 5'2...124.5lbs...3 years ago i weighed 220. I've been running and lifting weights for about...well lets see..two and a half years running about one year lifting..i got serious about it last march. Last march is when i found my first bodybuilding site and i was hooked.Then i weighed about 140 and was running about 40 miles a week and getting nowhere fast. I learned to cut the cardio and up the lifting..which i did. In three months i was down to 125. Right now i'm still playing with my workout routine....i like to mix it up...i do a split like this. Chest/Tri/Shoulder Back/Bi/Abs...HIIT Legs I do each two times a week... Today i've done my HIIT...i ran half mile @ 5.5 mph then 1 min @ 6mph and 30 secs @ 8-10mph Later i'll do back/bi/abs.. Hope i have not bored you to death.. Vanessa

12-06-2005, 09:47 AM	#2
Vanessa40 Former Cardio Bunny Join Date: Jun 2005 Location: SC Posts: 140	Today's Meals MEAL 1-50g oats,1 scoop protein,3 egg whites,1 fish oil pills,2 tsp creamer MEAL 2-4 egg whites,1 piece ww bread MEAL 3-PWO Shake MEAL 4-2c lettuce,1/2 c rice,2ozs tuna,1c broccoli MEAL 5- 1c cottage cheese,1 scoop protein MEAL 6-50zs salmon,2c broccoli TOTAL CALORIES-1650 FAT-22%--41g CARBS-29%--121g PROTEIN-49%--205g Water 62ozs out of 100ozs Vanessa

12-06-2005, 10:04 AM	#4
devildog88 Registered User Join Date: Feb 2005 Posts: 813 Photos: 1	Hey Girl, I am looking forward to reading your journal. Going to hit the big 40 this year aye? Me too! Feb 10th!!!!! Good luck! "Everyone wants to win but not everyone is willing to prepare to win" Bobby Knight

12-06-2005, 10:41 AM	#6
Vanessa40 Former Cardio Bunny Join Date: Jun 2005 Location: SC Posts: 140	Today's Workout BACK SINGLE ARM ROWS 25.5LB DUMBELL 3X10 HYPEREXTENIONS 20LB 3X8 BENTOVER ROWS 40LB +BAR 3X10 BI'S HAMMER CURLS 25.5LB DUMBELL 3X10 CONCENTRATION CURLS 20LB DUMBELL 3X6 CURLS W/ BARBELL 30LB + BAR 3X5 HIIT 5 MIN WARM UP AT 5.5 1 MIN @ 6MPH 30 SECS @ 8-10 MPH 2.50 MILES Vanessa

12-06-2005, 10:41 AM	#7
Preacher Strongest of all Hobbits Elite Member Join Date: Jan 2001 Location: Belgium - Western Europe Posts: 413 Photos: 2	Is it just me, or do today's 40-year olds look better than today's 20-year olds ? In our gym they sure do! "When the going gets though, the Tough get Duct-tape!"

12-06-2005, 10:35 AM	#5
Vanessa40 Former Cardio Bunny Join Date: Jun 2005 Location: SC Posts: 140	Hi, Thanks for the welcome... I think being 40 is going to be great Vanessa

12-06-2005, 10:41 AM	#8
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Whoa, that's a nice looking arm you got there ! Good work, keep it up My Journal

12-06-2005, 11:03 AM	#10
Vanessa40 Former Cardio Bunny Join Date: Jun 2005 Location: SC Posts: 140	I know what you mean..when i was 20 i really wasn't into fitness...more into partying ...i do look better now...and feel better too. Vanessa

12-06-2005, 11:27 AM	#12
Vanessa40 Former Cardio Bunny Join Date: Jun 2005 Location: SC Posts: 140	Oh God...me too..i'm a sugar addict...and this is a bad time of year for me...i'm doing good so far but i stay far away from the candy isle at the stores...lol V

12-06-2005, 12:30 PM	#13
devildog88 Registered User Join Date: Feb 2005 Posts: 813 Photos: 1	I am not so much sugar but the pasta, and pizza mmmmmmmmmm must be the Italian in me! "Everyone wants to win but not everyone is willing to prepare to win" Bobby Knight

12-06-2005, 01:11 PM	#14
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	Hiya Vanessa! Wow! that was a great...'loss' you had! Congrats! And the arm pic was awesome! if I may...on your back workout...u did 2 types of rowing exercises and no pulling...purposely? CS? so..u have an accent....hhmm.... Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-06-2005, 01:20 PM	#15
Vanessa40 Former Cardio Bunny Join Date: Jun 2005 Location: SC Posts: 140	No...see i'm not very good at putting my workouts together so i have a book that i look though and i do what i see...i workout at home...all i have here is a step bench that i can raise up to 10 inches..a barbell...dumbell...a ton of plates..a ball..and a treadmill..thankfully when we move in the spring i'll be able to join a gym.. Vanessa

12-06-2005, 01:58 PM	#16
devildog88 Registered User Join Date: Feb 2005 Posts: 813 Photos: 1	Are you in South Calorlina? "Everyone wants to win but not everyone is willing to prepare to win" Bobby Knight

12-06-2005, 02:01 PM	#17
Vanessa40 Former Cardio Bunny Join Date: Jun 2005 Location: SC Posts: 140	Yes...i live in Rock Hill...that about 10 mins. from Charlotte,NC

12-06-2005, 02:05 PM	#18
devildog88 Registered User Join Date: Feb 2005 Posts: 813 Photos: 1	Ok, SO where are you moving to in the spring? "Everyone wants to win but not everyone is willing to prepare to win" Bobby Knight

12-06-2005, 02:07 PM	#19
Vanessa40 Former Cardio Bunny Join Date: Jun 2005 Location: SC Posts: 140	I'm moving to Pinville,NC...i don't want to join a gym here and then have to join another one. I will be moving around April-May.

12-06-2005, 02:16 PM	#20
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	You started a journal here once before didn't you?? Your pushing some pretty big weight around...I will be following along!! My Journal!

12-06-2005, 02:20 PM	#21
Vanessa40 Former Cardio Bunny Join Date: Jun 2005 Location: SC Posts: 140	Oh No...i've been found out....lol...yes i did awhile back..and didn't do a very good job keeping it up...i'll do better this time... V

12-06-2005, 02:45 PM	#23
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	post your workouts and we can, as asked, give feedback. There are some really knowledgable people here. for example: I would have done your bicep workout in reverse order: 1) bar bell curls = mass builder, using both arms, more strength 2) concentration curls = isolation movement, strictly one arm at time, less weight moved 3) Hammer curls = isolation. Forgive me, I think these are mostly brachialis (sp) have I mentioned...your pic looks awesome! Great definition! Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-06-2005, 02:55 PM	#25
Vanessa40 Former Cardio Bunny Join Date: Jun 2005 Location: SC Posts: 140	I really don't do them in the order i write them..i guess i should..i'm really all over the place with my routine...i know thats bad..i need to be more organized..here is what i usually do Chest/Tri/ Shoulder... Chest Bench Press w/ 25.5lb dumbells Incline press...25.5lb dumbells Flyes 25.5lb dbs Shoulders Press...25.5lb dbs Lateral raises..10lb dbs Shrugs..25.5lb dbs Tris Overhead extentions 25.5lb dbs Kickback..10lbs dbs Dips...with two chairs..you know...hands on one chair...feet on the other Back/Bi/Abs Back Single arm Rows...25.5lb db Hyperextention...20lb bent over BB rows...40lbs +bar Bi's Hammer..25.5 dbs concentration curls 20 dbs Curls w/ barbell...30lb +bar Leg/Abs Front lunges 50lb barbell deadlifts 50lb barbell step ups 50lb barbell plie w/ 25.5 db kickbacks 25.5lb db I also do HIIT three times a week

12-06-2005, 02:57 PM	#26
Vanessa40 Former Cardio Bunny Join Date: Jun 2005 Location: SC Posts: 140	I should also say i do this routine twice a week...is that to much to work each body part twice a week...shuld i just do it once a week.. V

12-06-2005, 03:02 PM	#27
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	that looks pretty good! Twice is good: mon and thurs: chest / delts / tris tues and fri: back / legs / bis wed and weekends off.... put the dips in front of the other two and that will work! Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-06-2005, 03:04 PM	#28
Vanessa40 Former Cardio Bunny Join Date: Jun 2005 Location: SC Posts: 140	When do you think would be the best days for me to do HIIT...or does it really matter.. V

12-06-2005, 03:06 PM	#29
Vanessa40 Former Cardio Bunny Join Date: Jun 2005 Location: SC Posts: 140	Oh by the way...i forgot to thank you for all your help... Vanessa

12-06-2005, 03:10 PM	#30
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	anytime! U might wanna ask around to people who use that... I think there are threads in the training forum that can help. Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

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