Thread: Vanessa's Journal

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

Hope this comes out

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!

Hi, Thanks for the welcome...
I think being 40 is going to be great

Vanessa

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

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!

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

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!

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

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!

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

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

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....

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

Are you in South Calorlina?

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

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

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.

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

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

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...

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!

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

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

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

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!

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

V

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

Vanessa