Jen's 1st precomp journal- 10wksout!

[JLB001]

Jen.....Hang in there, the day is almost over. Oats in the am!

 

[atherjen]

hehe Im hanging in Jodie! mmmmm oats would be SOO good right now. practised posing for a while tonite but felt light heated.. blah.

Feb 1st
-no carb day

meal 1-
10 egg whites
1 yolk
coffee w/1T.half&half

meal 2-
whey protein-egg/casein blend(36g)
5 fish oil caps

~cardio/abs

meal 3-
150g chicken
2tsp olive oil
mush/lettuce

meal 4-
50g chicken
4 egg whites
2tsp olive oil
broc/peppers/lettuce

meal 5-
150g chicken
2tsp PB
broc/mush/lettuce

meal 6-
whey protein-egg/casein blend(34g)
5 fish oil caps

cardio = 30min cycle(mod-high intensity)
abs-
weighted decline crunches superset w/decline twists
cable crunches
incl reverse crunches

 

[Jill]

Yummy, pb, you havent eaten that for a while! Just cardio today? Its nice for a change eh? AJ, do you eat fresh mushrooms? And, are those veggies broc/mush/lettuce in a salad? Keep on truckin' girlie, carbs are a coming!

 

[atherjen]

Originally posted by Jill
Yummy, pb, you havent eaten that for a while! Just cardio today? Its nice for a change eh? AJ, do you eat fresh mushrooms? And, are those veggies broc/mush/lettuce in a salad? Keep on truckin' girlie, carbs are a coming!

Ive been allowing myself a lil PB as a fat source on no carb days..just to keep me a lil sane.. hard though the jar starts calling my name! but Ive been a good girl, no worries.

actually I cook all my veggies except the lettuce(haha).I cant stand them raw. just lightly grill them with my meats.
mmmmmmmmm carbs in the morning!

 

[M.J.H.]

Damn Jen, cardio on no carbs, I dont know how you do it! LOL, looks good though, hang in there.

 

[atherjen]

Originally posted by MonStar
Damn Jen, cardio on no carbs, I dont know how you do it! LOL, looks good though, hang in there.

I dont know how I did it either.. it was all a mere blurr.
nanh it wasnt bad during the cardio but later in the afternoon.. guess I used up all my energy!
Mmm oats this morning

 

[Rocco32]

Do you look forward to your high carb days? Looking good!!

 

[Jill]

Morning girl! Hope you have a super day sunshine! I started recording my workouts just for you! Actually, it gives me something to do inbetween sets too! Off to train!

 

[atherjen]

ohh you wanna betcha I do Rock!! I love my oats!!its my comfort food(along with pb) and my energy levels suck sometimes without carbs.

hey Jill! My days been going good so far. no work today, tomarrow though. did legs... brutal.
Im glad to hear that your going to log your training now! good girl! Have a good day too!

 

[ncgirl21]

You are such a motivation. I love the abs, and even though you don't believe it - your legs are hot!!! You've already got the body that I want!! Have you always been in such great shape?

Your going to kick ass in your competition!!

~Andrea

 

[atherjen]

Originally posted by ncgirl21
You are such a motivation. I love the abs, and even though you don't believe it - your legs are hot!!! You've already got the body that I want!! Have you always been in such great shape?

Your going to kick ass in your competition!!

~Andrea

Aww thanks Andrea! so very kind of you to say such nice things!
(Im not allowed to disagree with the legs comment.. Jodies orders.. haha) but thank you!
hmm always been in great shape? I still think Ive got a ton to improve on (u know, worst critic syndrome) but I have always been athletic throughout my life. so it was installed in me at a young age I guess.
thanks again girl!

 

[atherjen]

Feb 2nd
*high carb day (horray!!)

meal 1-
oats(=40g carbs)
10 egg whites
1 yolk

meal 2-
whey protein-casein/egg blend(30g)
5 fish oil caps
coffee w/1T.half&half

meal 3-
150g chicken
100g sweet potato

~train

meal 4-
oats(=60gcarbs)
whey protein-isolate(27g)
tbls. blueberries

meal 5-
150g chicken
broc/mush/peppers/lettuce
1tsp olive oil

meal 6-
whey protein-egg/casein blend(30g)
5 fish oil caps


training = quads/calves
-bb squats
90/10 (warmupset), 135/15, 155/12, 175/10, 205/6 *
-incl leg press(close)
180/21, 230/16, 270/14, 360/7 dropset 180/12
-walking lunges
4 sets of gym perimeter
-standing calf raise
220/16, 240/13, 240/13, 260/11
-leg press mach calf press
180/19, 240/16, 270/12 dropset 180/11

*wanted to see how much I could pull out of me at this point...not bad I guess.. was squatting 2 plates/side (20lbs more) back on novemeber. grrrr
my legs were DEAD after this... high reps really pull a lot from me. needless to say even after being beat tonite I went for a real long walk downtown, +hour or so. I like walking in the city when its dark, all the lights n stuff. haha weird I know.
-and on another note... pretty crazy things going on..got out of the bath tonight and man o man are the veins in my lower abs and hips(like high leg area) are reallyyy coming out! gosh insane. lol

 

[PreMier]

Atherjen-- you use a weightbelt? I like the city at night too.. do you walk by yourself?

 

[Flex]

Damn Aj, i remember reading somewhere you SLDL 205....

i didi those tonite for the 1st time in probably 6 months. I used 225 and did 3 sets of 10. Literally within an hour my hammy's were already killing me.....

NICE WORK and good luck with your 1st comp.......

-the REAL Aj

 

[atherjen]

hehe yah I walk by myself PM.. just me and my headphones. I swear Im alright. you sound like my mother. I walk busy streets that are all lit up.. alota ppl around. no worries!
and a belt? PUUHHLLEEZZEEEE heck no!!! If I need that then I would drop the weight until I could do it on my own. Im a big believer in using my own stabilizer muscles to help me with the lifts rather than a belt.

thanks Flex! those SL deads are awesome eh!! you wait until tomarrow when their sore!

 

[black_alicious]

Hi Gal,
Just checking up on you to see how your doing.Hope you have a nice day and keep up the good work

 

[atherjen]

Originally posted by black_alicious
Hi Gal,
Just checking up on you to see how your doing.Hope you have a nice day and keep up the good work

Hey girl! thanks for checking up on me!
things are going good. feel much more relieved today now that I have a lil glycogen stored in my bod. have to work here in a bit.. hate training late!
Hope you have a great day too!

 

[JLB001]

Jen...do you use plyos in your leg workouts? Jusy curious. I miss doing legs! It seems like forever.
Hope your having a great day.

 

[nikegurl]

very cool on the new veins showing.

you're a true inspiration and i'm so glad you're here!

one question - do you use straps when you do the sldl? lately i find i have to or my grip gives out before my hamstrings (and i'm only using 95 lbs!)

 

[Flex]

Originally posted by atherjen
thanks Flex! those SL deads are awesome eh!! you wait until tomarrow when their sore!

holy shit. my hammy's hurt so bad. they literally were sore like an hour after i got home from the gym last night haha.

keep up the good work Aj............Aj

 

[hikerchick]

Hey girl!
Glad you got to have your high carb day, I bet that felt great.

and Premier is right - you be careful walking around the streets by yourself!

Glad you're doing so great!

 

[Jill]

AJ, I almost fell down the stairs leaving my gym today...after doing legs. Havent went heavy and low reps forever! Its all your fault. Thank-you! We'll see how i feel tomorrow.

 

[atherjen]

ahhh Jill.. my advice on leg day -suck it up! haha sounds like you had an awesome one! if you can barely walk after then youve defintly pushed yourself hard enough!

Thanks Hiker! you bethca those carbs were yummy yestarday! ... hmmm ok Ill be careful walking alone! dont think that anyone would dare attack me anyways (... Id kick em in the nuts!) hehe

Awesome Flex!! If you really do alot of stretching to the hammies the day after it greatly helps with less DOMS 48hours later!

NG, thanks sweetie! nanh no straps at all... on anything. I truly do not believe in them. I feel that if I cant lift the weight myself then I should drop it until I can work my way heavier on my own... same goes for belts. will never use em.
what sort of grip are you using? trying doing a reverse grip with one hand. I do that for my left..its underhand grip and the right is overhand grip.... I also use a lil chalk too, but I know not every gym has that.

Hey Jodie! How are you feeling?
nanh I dont do plyo squats(that what your refering to?) in leg day. I used to do them every now and again but just havent been for a long time.

 

[PreMier]

Originally posted by atherjen
NG, thanks sweetie! nanh no straps at all... on anything. I truly do not believe in them.
what sort of grip are you using? trying doing a reverse grip with one hand. I do that for my left..its underhand grip and the right is overhand grip....

I hope you are constantly switching your grip up... It affects the way your muscles in you back build. And if you do, then its good for NG to know that.

 

[atherjen]

Originally posted by PreMier
I hope you are constantly switching your grip up... It affects the way your muscles in you back build. And if you do, then its good for NG to know that.

hmmm I occasionaly switch which hand is over or under but thats it.... does it make a diff like that PM?

 

[PreMier]

I would answer... but it says your "offline"

Yea, you need to switch the grip up every other set. You'll notice that its harder to hold one way than the other. Thats because your using diff muscles.

 

[atherjen]

Originally posted by PreMier
I would answer... but it says your "offline"

Yea, you need to switch the grip up every other set. You'll notice that its harder to hold one way than the other. Thats because your using diff muscles.

hehe I like to keep people guessing.. am I here.. or am I not! does it bother you PM?! hahah

every other set.. well gollyy I guess I best be doing that more often. I dont every set. thanks!

 

[P-funk]

Originally posted by atherjen
hmmm I occasionaly switch which hand is over or under but thats it.... does it make a diff like that PM?

yesm it makes a difference because the "overhand" hand is always in internal rotation at the shoulder and the "underhand" hand is always in external rotaion at the shoulder. Your internal rotators are much larger and stronger than you internal rotators and with out switching the grip every set you may end up creating an imbalance in your cervical spine as the hand that is constantly internally rotated will gain greater strength to those stabalizer of the spine on that side.

hope that help,
patrick

 

[atherjen]

Originally posted by P-funk
yesm it makes a difference because the "overhand" hand is always in internal rotation at the shoulder and the "underhand" hand is always in external rotaion at the shoulder. Your internal rotators are much larger and stronger than you internal rotators and with out switching the grip every set you may end up creating an imbalance in your cervical spine as the hand that is constantly internally rotated will gain greater strength to those stabalizer of the spine on that side.

hope that help,
patrick

awesome.. that defintly helped! I need explanations for everything.. er else I can be stubborn! thank you!

 

[PreMier]

Originally posted by atherjen
hehe I like to keep people guessing.. am I here.. or am I not! does it bother you PM?! hahah

Actually it does kinda bug me...

Yea Patrick is a lot smarter than I when it comes to this stuff. I just know things, but not WHY they should be done