JenniK0904 Starts a Training Log

[JenniK0904]

Wednesday is my first leg day of the week. I start everyday with 3 "Orange Triad" and 10mgs Var. Eat a Cliff "BUILDER'S" bar and take 2 scoops of Cellucore C-4 Extreme as a pre workout. Start off with 10-15 minutes on the elliptical followed by
* SQUATS 2x12 bar 1x10 95, 2x10 115, 2x10 145.
* DEADLIFTS 2x10 95, 4x12 145.
* CALF EXTENSIONS 1x12 140, 1x12 160, 3x12 190.
* LEG EXTENSIONS 2x12 90, 2x12 110.
* LEG CURLS 2x12 90, 2x12 110.
* SINGLE LEG PRESS 3x12 90.
Every day I'm at the gym I do a couple of arm things. Today I did
* REVERSE CURLS 3x10 30.
* BICEP CURLS 3x10 30.
* TRICEP EXTENSIONS 3x10 25.
* TRICEP DIPS 2x12.
That's about it, for some reason I couldn't make this a bulleted list. Thanks for reading and let me know what you think, any input is greatly appreciated.

 

[robbiek426]

Looks good Jen. Not sure why the forum format doesn't allow us to hit enter lol. It gets on my nerves too when I am writing a long ass post.

Oh well, you did good with that post and there are tons of people available to give out some great information.

You need to get tapatalk on the iPod! It works great and we can post up pics and videos of you working out, cooking and so on!

 

[dieseljimmy]

Its a internet explorer issue. Try chrome. This better?

Looks good jen, love u

Gears!

 

[OldSchoolLifter]

Looking forward to it Jen!

Your a bad ass, so I'm sure your gonna kill it!

Sent from my SAMSUNG-SGH-I747 using Tapatalk 2

 

[robbiek426]

Its a internet explorer issue. Try chrome. This better?

Looks good jen, love u

Gears!

Such a sweetheart. You can be my babies step dad anytime you want. Hell, I'll even throw in my sister. Lol.


Sent from my iPad using Tapatalk HD

 

[robbiek426]

Looking forward to it Jen!

Your a bad ass, so I'm sure your gonna kill it!

Sent from my SAMSUNG-SGH-I747 using Tapatalk 2

She is a beast. Maybe we can convince her and SheriV to do a couple articles for EBT?

I can't wait to take a video of her doing squats in yoga pants.

Oh and cooking in the nude! Lulz


Sent from my iPad using Tapatalk HD

 

[OldSchoolLifter]

She is a beast. Maybe we can convince her and SheriV to do a couple articles for EBT?

I can't wait to take a video of her doing squats in yoga pants.

Oh and cooking in the nude! Lulz


Sent from my iPad using Tapatalk HD

For real we need Jen and Sheri on EBT!

Oh and I'm down for some vids of Jen ;-)

Sent from my SAMSUNG-SGH-I747 using Tapatalk 2

 

[Miss Springsteen]

Good luck JenniK! I am looking forward to following your log!

 

[robbiek426]

Good luck JenniK! I am looking forward to following your log!

What did you and Mr. use to make your videos with music and everything?!

 

[SheriV]

whats your long term goal, are you looking to get strong or trim or gain mass ..or whats up?
is there any additional cardio in your weekly schedule?
and what are you eating and when.

 

[JenniK0904]

whats your long term goal, are you looking to get strong or trim or gain mass ..or whats up?
is there any additional cardio in your weekly schedule?
and what are you eating and when.

my goals....hmm. I still don't know exactly. do you know who Pauline Nordin is? well, I kind of want to look like that. I workout 4 times a week; 2 leg days, back, shoulders and triceps Mondays, chest and Biceps on Fridays. I use to do more cardio but I was told "if you want to gain mass 10-15 is all you need." I guess I should start reading up on your info so I will know what to do. Lol I heard you're pretty amazing My diet is pretty clean, I don't eat red meat or noodles. They are the devil I heard. Protein, veggies and good carbs is what I shoot for. I look forward to talking to you, teach me the way SheriV!

 

[JenniK0904]

Looking forward to it Jen!

Your a bad ass, so I'm sure your gonna kill it!

Sent from my SAMSUNG-SGH-I747 using Tapatalk 2

Hope I don't disappoint!

 

[JenniK0904]

Its a internet explorer issue. Try chrome. This better?

Looks good jen, love u

Gears!

Thank you so much DJ. I will get on Chrome, I didn't think it would matter but then again I don't know jack about computers. We have Firefox too. love u too and the kids say "hi"

 

[SheriV]

Ok, do me a favor, for the next three days keep track of everything you eat and WHEN in relation to your workouts...use fitday or something like it if you'd like to.


cardio is vilified and shouldn't be. Are you capable of 30 min of HIIT and plyo (injuries, cardio status) and about 45 minutes of steady state cardio (not on the same day) ? and I don't mean extreme HIIT like tabata sprints.

how familiar are you with olympic lifts and how do you feel about upping those reps waaaay up with very little rest in between sets?

 

[SheriV]

oh, and another thing. what are you using for birth control? you can pm that to me if you'd like.

I also want to know any and all sups you're taking...

 

[JenniK0904]

Ok, do me a favor, for the next three days keep track of everything you eat and WHEN in relation to your workouts...use fitday or something like it if you'd like to.


cardio is vilified and shouldn't be. Are you capable of 30 min of HIIT and plyo (injuries, cardio status) and about 45 minutes of steady state cardio (not on the same day) ? and I don't mean extreme HIIT like tabata sprints.

how familiar are you with olympic lifts and how do you feel about upping those reps waaaay up with very little rest in between sets?

I will keep track of my meals for the next 3 days and post that this weekend.
I'm use to doing 20 minutes no problem before a workout, so 10 more minutes wont kill me. do you mean to have cardio days between workout days? i don't do jack 3 days a week cause im usually with my kids. I'm not too familiar with Olympic lifts. so much has to do with your technique so that has scared me away. also the free weights at my gym only go up to 60lbs. probably be a good starting weight though.
i can honestly say I'm rarely sore the day after a workout. my chest sometimes but other than that, no. i have hip issues and i favor my right side a bunch, I've noticed how much i compensate since I've been doing single leg presses. i know i don't push myself as hard as i could, its been a slow road but I'm pretty damn determined to be awesome. With your help that is

 

[SheriV]

most of the olympic lifts are barbell work so ...weight shouldn't be a problem. If you are concerned with technicality perhaps its a legit concern. they always felt very natural to me.
Let me dig up a cookie cutter workout I have on file somewhere and pass it along to you.

do small warm up cardio before lifting if this is your norm and preferance but save real cardio for AFTER lifting. This is as much to make sure you have enough gas to do the lifts as anything

can you shoot for lifting 5-6 days a week and cardio the same?
and whats up with the hip? looking at how you're built I can almost promise you have muscle imbalances (most people do) ..you familiar with foam rolling? and the hip abductor machines? also how do you feel about yoga?

 

[SheriV]

oh, and can you do pull ups and chin ups?

 

[JenniK0904]

most of the olympic lifts are barbell work so ...weight shouldn't be a problem. If you are concerned with technicality perhaps its a legit concern. they always felt very natural to me.
Let me dig up a cookie cutter workout I have on file somewhere and pass it along to you.

do small warm up cardio before lifting if this is your norm and preferance but save real cardio for AFTER lifting. This is as much to make sure you have enough gas to do the lifts as anything

can you shoot for lifting 5-6 days a week and cardio the same?
and whats up with the hip? looking at how you're built I can almost promise you have muscle imbalances (most people do) ..you familiar with foam rolling? and the hip abductor machines? also how do you feel about yoga?

What can I do in 4 days? I have two small kids and don't want to take much more time away from them. I would love for you to write me up something. I don't know a thing about foam rolling. And I sometimes do the hip adductor and abductor. If they're important I will do them regularly. Yoga looks fun, what does that do for you? Help flexibility?

 

[JenniK0904]

oh, and can you do pull ups and chin ups?

I do various pull-ups but they're assisted. I'm down to -40lbs of help though.

 

[SheriV]

yoga will help immensely with hip flexibility. Lets start with this, look up "pigeon pose" on google or youtube and prior to any leg workout you do that. Add 3x15-20 on both hip abductor machines for your leg days.
does the gym have a gym daycare? I have four kids...I feel ya. I used to workout 7 days a week but I'd go either at the ass crack of dawn or very late at night.
We can work with four days but they will be a crippling four days.

Carry on with what you're doing right now and I'll trim up this plan I have for you to make it work in four days (more like 5 with a one day home workout)

work on getting to neutral pull ups without the assist. Down 40 lbs of assist is great.
You can all of your arm and most of your back workout with pull ups and chin ups....so lets focus there. It will help trim up your routine.

 

[JenniK0904]

yoga will help immensely with hip flexibility. Lets start with this, look up "pigeon pose" on google or youtube and prior to any leg workout you do that. Add 3x15-20 on both hip abductor machines for your leg days.
does the gym have a gym daycare? I have four kids...I feel ya. I used to workout 7 days a week but I'd go either at the ass crack of dawn or very late at night.
We can work with four days but they will be a crippling four days.

Carry on with what you're doing right now and I'll trim up this plan I have for you to make it work in four days (more like 5 with a one day home workout)

work on getting to neutral pull ups without the assist. Down 40 lbs of assist is great.
You can all of your arm and most of your back workout with pull ups and chin ups....so lets focus there. It will help trim up your routine.

Pigeon pose, got it. And I will start in on those hips. I want to be hurting so bring it on baby! Lol. I love pull-ups so I will add a shit ton of those.

 

[SheriV]

two dietary rules I want you to try and follow for the next three days.

eat 3-4 ounces of protein at every single meal you have ...I dont care if you have ice cream but you get to have some tuna with it
This rule applies if you are having three or more meals a day...if you are having two or one meal a day, I have absolutely no problem with that but be smart and double or triple the protein amount.

3-4 ounces is about the size of a deck of cards uncooked. If you are unsure about it, or even if you are sure about it I recommend a digital scale until you can come within a half an ounce. Anytime weight in either direction stalls (up or down depending on the goal) I break out the scale again.

and the second rule...everyone hates this one but I don't care. I manage it and my household is huge with a terrible diet ...(no excuses!) . No carbs of any kind besides green leafy veggies unless you earn them. You earn them by working out to your breaking point. You get to have your carbs AFTER you workout and within an hour of finishing your workout if possible. That means, oats, rice, potatoes (yams, sweet potatoes, white...they have negligible differences) any type of cereal or bread....none unless you earn them. NONE!!

To get through workouts I suggest bcaa's ...and I recommend scivations bcaa's because I've never had a quality issue and they taste amazing.

 

[OldSchoolLifter]

two dietary rules I want you to try and follow for the next three days.

eat 3-4 ounces of protein at every single meal you have ...I dont care if you have ice cream but you get to have some tuna with it
This rule applies if you are having three or more meals a day...if you are having two or one meal a day, I have absolutely no problem with that but be smart and double or triple the protein amount.

3-4 ounces is about the size of a deck of cards uncooked. If you are unsure about it, or even if you are sure about it I recommend a digital scale until you can come within a half an ounce. Anytime weight in either direction stalls (up or down depending on the goal) I break out the scale again.

and the second rule...everyone hates this one but I don't care. I manage it and my household is huge with a terrible diet ...(no excuses!) . No carbs of any kind besides green leafy veggies unless you earn them. You earn them by working out to your breaking point. You get to have your carbs AFTER you workout and within an hour of finishing your workout if possible. That means, oats, rice, potatoes (yams, sweet potatoes, white...they have negligible differences) any type of cereal or bread....none unless you earn them. NONE!!

To get through workouts I suggest bcaa's ...and I recommend scivations bcaa's because I've never had a quality issue and they taste amazing.

Great info here!

Sent from my SAMSUNG-SGH-I747 using Tapatalk 2

 

[robbiek426]

two dietary rules I want you to try and follow for the next three days.

eat 3-4 ounces of protein at every single meal you have ...I dont care if you have ice cream but you get to have some tuna with it
This rule applies if you are having three or more meals a day...if you are having two or one meal a day, I have absolutely no problem with that but be smart and double or triple the protein amount.

3-4 ounces is about the size of a deck of cards uncooked. If you are unsure about it, or even if you are sure about it I recommend a digital scale until you can come within a half an ounce. Anytime weight in either direction stalls (up or down depending on the goal) I break out the scale again.

and the second rule...everyone hates this one but I don't care. I manage it and my household is huge with a terrible diet ...(no excuses!) . No carbs of any kind besides green leafy veggies unless you earn them. You earn them by working out to your breaking point. You get to have your carbs AFTER you workout and within an hour of finishing your workout if possible. That means, oats, rice, potatoes (yams, sweet potatoes, white...they have negligible differences) any type of cereal or bread....none unless you earn them. NONE!!

To get through workouts I suggest bcaa's ...and I recommend scivations bcaa's because I've never had a quality issue and they taste amazing.

HEY, listen here satan. Don't go polluting my wife with that garbage about taking my sweet precious carbs away. Will kill for carbs.

 

[SheriV]

you can have all the carbs you want. Have a 20 lbs bag of potatoes mashed, with chocolate syrup drizzled on and lucky charms for sprinkles.


I'm helping her, not you

 

[SheriV]

oh, and while you're working yourself into a glycogen induced coma, make yourself useful and get me pics of the missus in as little clothing as she's comfortable in (not kidding) front, back and side shot

tyia

 

[OldSchoolLifter]

A women with no carbs equals a very grouchy situation.... Lol



Sent from my SAMSUNG-SGH-I747 using Tapatalk 2

 

[SheriV]

nah...I actually really like straight up keto but its not for everyone and for what I have in mind for her workouts she's going to need something to function

 

[JenniK0904]

two dietary rules I want you to try and follow for the next three days.

eat 3-4 ounces of protein at every single meal you have ...I dont care if you have ice cream but you get to have some tuna with it
This rule applies if you are having three or more meals a day...if you are having two or one meal a day, I have absolutely no problem with that but be smart and double or triple the protein amount.

3-4 ounces is about the size of a deck of cards uncooked. If you are unsure about it, or even if you are sure about it I recommend a digital scale until you can come within a half an ounce. Anytime weight in either direction stalls (up or down depending on the goal) I break out the scale again.

and the second rule...everyone hates this one but I don't care. I manage it and my household is huge with a terrible diet ...(no excuses!) . No carbs of any kind besides green leafy veggies unless you earn them. You earn them by working out to your breaking point. You get to have your carbs AFTER you workout and within an hour of finishing your workout if possible. That means, oats, rice, potatoes (yams, sweet potatoes, white...they have negligible differences) any type of cereal or bread....none unless you earn them. NONE!!

To get through workouts I suggest bcaa's ...and I recommend scivations bcaa's because I've never had a quality issue and they taste amazing.

The bcaas I have now are horrible. I will do my best as far as my diet goes. I'm pretty good usually. I don't really like the thought of being that particular especially because I like to cook. I only eat whole grains, red potatoes and sweet potatoes. So what do I eat before I workout? I wake up and go, without something in my tummy I don't know how well that will go. Just being honest with you. I don't want to tell you I will then not be able to stick to it.