LB's Journal....The Road to Valhalla....

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    LB's Journal....The Road to Valhalla....

    Well I am going to do this! I need to get my journal going, due to my lack of motivation when it comes to pen and paper.

    My typical week: Lift 5-6 days, always to failure. Heavy as possible. Always want to impress myself. I change from circuit training w/ FreeWeights- to certain muscle groups per day of the week. Try to train opposing groups on the same day.?. I guess that is ok so far.

    So far I have seen pretty good gains since I slacked off for 4 months and binged like a moose. Thats how it made me feel.

    I was 140 25%BF B4 i started to lift. After 2 months I had gained 15lbs. lean tissue, and was at 20%BF. Now I am at 156lbs. 24% BF and have managed to get my strenght back plus about 5-10% more. I am a bit flabby still from the sudden weight gain, (which was 20lbs of fat), but am getting down rather quickly w/ the intense regimine I am on now.

    I teach two cardio/sculpting classes a week and do 3-4 more 45min-1hour cardio sessions a week. If I am lucky.

    So I have started this thing, now I have to keep it up. Monday I will post my lifting specs.

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    good for you! we will all be here reading about your progress and cheering you on. good luck

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    I was hoping you would start a journal looking forward to seeing you meet your goals
    Current journal : Insert-catchy-title-here
    The return of G-dub
    My P/RR/S Journal
    My GWcaton Journal
    My Bulking Journal
    Just remember, when you think you're done you've just startled . DEADBOLT . 2005

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    Good luck, and nice pics!!
    I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

  5. #5
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    Thanks for all the encouragement.

    Well it's Monday and it was back to the gym! With much enthusiasum!

    Saturday i went out to a local Dance club and danced like a maniac and sweat up a storm! A few of my girfriends attended and we all had a good time! I was a good girl and only had 4 Bud Lights, so the extra calories consumed were in part burnt off.

    Today I started off with my protein shake w/ 2 large frozen strawberries, 9 ice cubes and 8oz. skim milk. All my Vitamins and AM supplements.

    I hit the gym around 11AM and did 10 min of cardio on a stepmaster at a high level to get warmed up.

    I followed up with the Nautilus Duo Squat @ 217.5lbs/12 reps, 235/10reps and 260/3 reps to failure, (eeghads I dislike Mondays!).
    Hip Adduction @ 60lbs/15 reps, 70bs/12 reps.
    Hip Abdudtion @ 70lbs/15 reps.
    *Let me explain that I teach classes on Mondays and Wed.'s so I go easy on the legs, as to not suck eggs during my classes.
    Straight bar cable curls @ 30lbs/12, 35lbs/12, 40lbs/12
    Decline dumbbell chest press @ 15lbs/15, 20lbs./12, 25lbs/12
    decline dumbbell chest fly's @ 12lbs/12, 15lbs/12, 20lbs/12
    Wide grip lat pull@ 50lbs/12, 60lbs/12, 70lbs/12, 80lbs/12
    Rusian dead lifts dumbbell @ 20lbs/12, 25lbs/12, 30lbs/12
    Hyperextension 1 set of 12 reps(my lower back has been kiling me ).
    Oblique dumbbell twists 1 set of 12 w/ 20lbs.

    Followed workout w/ Protein shake same as before exempt berries.

    2 Large apples for a snack @ 2 hours apart.

    Regular well balanced meals through out the day.

    35 min step class @ high intensity, followed by 25 min of Aeroball and floor ab's, lower back and leg exercises.

    Protein shake after class w/ berries.

    Will have a snack B4 bed usually some sort of Complex Carb, but not after 7:30PM.

    That's usually how my Mon & Wed look. I eat more on the other days of the week to support my intense lifting days and do 12 hour carb loads on the weekends.

    Any suggestions on a Meal Regimine that will not put on fat, but help me bulk up, would be greatly appreciated. I have tried several but they did little to nothing to help me bulk up. I took advice from a very poor source and I became bloated from to many meals w/ beans and rice.

    I am looking for something to help me bulk up quickly and include an array of different food not the same thing everyday.

    So far I am seeing soem results with what I am doing, but I have not put on much lean tissue as I thought I would. My BF% is going down, which is great.

    Till tomorrow! More of this to do

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    Well today I did pretty much the same old run of things.

    I skipped doing any real cardio to go to lunch with a friend I haven't seen in over a month.

    Luch was a 8 oz. house sirloin w/ a cup of steamed carrots and summer squash.

    I had at least 64 oz. of water today. Slacking

    After I came home I studied and got some work done for school.

    I finally got to the gym tonight;

    8 min warm up on the elliptical

    Nautilus Back Extension 80lbs/12, 90lbs/12, 100lbs/12
    Hammer behind the neck pull 90lbs/12, 110lbs/12, 120lbs/12, 130lbs/12
    Hammer Iso Row 90lbs/12, 110lbs/12, 120lbs/12
    Hyperextension 2 sets of 12
    Bent over dumbell reverse fly's 12lbs/12, 15lbs/12, 15lbs/12
    Cable rope crunch 110lbs/12, 120lbs/12, 130lbs/12, 140lbs/12
    Cable rope tricep extension 50lbs/12, 60lbs/12
    Cable kickback's 50lbs/12-(knee bothers me so I am working on strengthening)
    Cable adduct&abduct's 20lbs/12, 30lbs/12, 40lbs/12

    Need to work on getting more time at the gym so I can do more sets and increase my strength. I feel like Olive Oli at the gym these days, I ran out of Whey and feel like I am not performing the way I should.

    I am still trying to be strickt with my diet, so I can lower my BF% and lifting a bit heavier than I usually can.

    Hope the end of the week is better than the beginning.

    My husband has been gone for a week and a half w/ the Army for Annual Training and he is finally coming home tomorrow.

    I plan on plenty of cardio then. Been a good girl and good things come to those who only think about it.

    Have to teach tomorrow night and in hopes to get stuff done early so i can lift before Noon.

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    Yesturday I hit the gym mid morning. My workout was ok.

    It started with 10 min on the Elliptical cycle.

    Pec Dec Wrmup @ 30lbs/12, 40lbs/12
    Rotator Cuff Wrmup 5lbs/12
    Bench Press @ 75lbs/12, 85lbs/6, 80lbs/5
    Dumbbell Fly's @ 15lbs/12, 20lbs/12, 25lbs/12
    Tri two arm Overhead Ext. @ 15lbs/12, 20lbs/12, 25lbs/12, 30lbs/12
    Cable rope tri ext. @ 60lbs/12
    Cable crossover 20lbs/12, 30lbs/12, 40lbs/12
    Wall Chair Leg Lifts 1 set of 12
    Flat Bench Leg Lifts 1 set of 20
    Stiff leg Calve Raises 350lbs/12, 350lbs/12

    Ran out of time and did not finish my workout. Did not teach class tonight because my old man came home and...well... I did my Cardio them....

    For dinner I had Whole Wheat Spag. w/Ground Sirloin 95% Lean & Sauce
    I had more meat then Spag.

    Today I hope to WO w/ the old man so I can have a spotter. Yeah!!!

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    I seem to be getting on less these past few days.

    Yesturday I went to the gym for Shoulders, here's how I did.

    Started w/ 10 min on the Stepmaster @ level 11.

    Did Hip abduction for kicks @ 60lbs/12, 70lbs/12
    Military Press @ 45lbs/12, 65lbs/12, 75lbs/7, 75lbs/6
    Dumbbell Lateral Raises @ 15lbs/12, 12lbs/12, 10lbs/12, 8lbs/12, 5lbs/12
    Barbell Upright Rows @ 45lbs/12, 55lbs/12, 65lbs/12
    Low-Cable Front Raises @ 10lbs/12, 20lbs/12
    Arnold press @ 15lbs/12, 20lbs/12

    Pretty much of what I did yesturday. I need to get serious and get stuff done. I have been slacking since my old man has been home.

    I have some spec goals I decided on;

    Barbell Squats 135lbs.
    Bench Press 80lbs.
    Leg Press 280lbs
    Wide lat pull 90lbs
    narrow lat pull 100lbs
    Military press 80lbs

    So far that is what I came up with. i am training to failuer at least once per each lift. So far i am seeing an increase with that. I read that it is best to only train to failuer once in each lift. Also I have gone back to targeting specific body parts per day, instead of circuit training. I got bored with that and felt that I was not doing enough.

    If anyone reads what i have posted so far, please feel free to add any advice you may have for increasing strength as well as mass. TY

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    Today i did 23 min on the Elliptical cycle and did some reps on the Hip& Back machine as well as some reps for my Obliques. I needed to do some Cardio and wanted to take a day off of lifting to pick up on Sat. with lifting after class. Bummmmmmmmererererererer!

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    Well it is Saturday and I made up for some lost time with the Cardio. I went to an hour long step class this morning that ended with some great leg and butt work. I plan on going out dancing to help with the BF%.

    My main goal is to lose the BF% I want to shed and then work on my mass.

    My diet I have worked on and think that I can keep it in control to reach my 10% BF loss in the next 4 months. I am eager and with hopes that by January I will be back to where I was last November. 150lbs, 20% BF. Then I can work on the gains.!!!

  11. #11
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    Nice to read your journal, it is very interesting. I hope you meet your goals! Keep up the great work and keep the pics coming!

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    Thanks DTC.

    I did not get to the gym this morning to lift. My son was throwing a temper and refused to go.

    I did go to teach my class and ended it with "Guts and Butts", (Ab and Glute), for any one who didn't get that.

    I plan on going to lift tomorrow. And nothing will stop me, even if I have to drag my son my his shirt tail. :rolf:

    Tomorrow I also have to sub for another instructor for a 5:30PM class. So I will get some much needed cardio. I am trying to get that BF% down and will work on that before I really get into the mass gain I want to accomplish. Then I can get on a PH cycle and not worry too much about weight gain. I am under the impression you can put on some extra unwanted BF if you don't do it right.

    My old amn just got off a cycle, not PH's, and he gained. He started at 190 and is now 230. And some of it is not muscle. He wants me to wait until I get to my goal BF% before attempting PH's and creitine. I have no idea how I will do on any type of PH, so I will try something not too extream as a first.

    All in all looking forward to that little experiment.

    Will post tomorrow after gym, it's chest and Bi day!! wwwooohhhhooooo

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    Today i did just chest due to my son who refuses to let my lift. Oh well

    Had time to do this;

    Hammer strength wide chest 25lbs/12, 35lbs/12, 45lbs/12, 50lbs/12
    " " Narrow " 25lbs/12, 35lbs/12, 45lbs/10
    Decline chest press, (haven't done in forever) bar/12, 55lbs/12
    low-cable cross over 20lbs/12, 25lbs/12, 30lbs/6
    Decline dumbbell flys 15lbs/12, 20lbs/12
    Hyperextensions 1 set of 12

    I started with 10 min on the Stepmaster.

    I have class this evening and I plan to work my bicep routine into the second half of the class.

    Till then

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    Good luck with your goals!!!
    Great pics!!!

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    Thanks sapphire!

    Yesturaday I went to lift in mid AM it was back day!

    Looked like this;

    iso row 90lbs/12, 110lbs/12, 130lbs/12
    behind neck pull down 90lbs/4, 115lbs/4
    dead lifts, smith machine-(need to work on form) 70lbs/12, 90lbs/2 (back still stiff!
    lat pull wide 90lbs/6, 100lbs/4
    bent over reverse flys 15lbs/12, 20lbs/12
    cable crunch 120lbs/12, 140lbs/12

    Had to cut it short owner and I had meeting about classes and such. They are doing reviews on the instructors and their classes. So far I am getting rave reviews!

    I taught my 5PM class, was suppose to have off due to my covering Tues. class. The other instructor never showed so I had to come in. Oh Well, I needed the workout.

    It was 30min of High Intensity cardio w/ sculpting at the end. All major body parts accounted for. I am trying to get some of the participants versed on free weights and different exercises they can do in the weight room. This way the intimidation thing will subside for them and I can PT them. 4 women so far are lined up to do 3 sessions a wk. for 6 weeks with me. I am psyched!!!

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