Nikegurl's IM COMP. Journal

[J'Bo]

4 would be better hun...7 is quite drastic IMHO

 

[nikegurl]

4 it is. i know i can do that!

thanks so much for helping - now i feel like my concern on the 7 day thing was valid and not me just being a wuss!

 

[J'Bo]

your no wuss honey...you should have seen me on 7 days without any carbs...even veggies...i almost killed everyone around me and couldnt even say my name

 

[nikegurl]

yeah - i did it once when i was in college and it was hellish.

i remember looking up at a professor i'd had all semester and honestly having no clue what his name was. freaky

 

[Jodi]

I agree, 7 days is too long w/o a carb up.

 

[nikegurl]

still weak but it'll come...

SHOULDERS

DB PRESSES
10 x 25
10 x 25
8 x 25
7 x 25

SIDE LATERALS
2 sets as ladders (reps x weight)

5x5 + 5x8 + 5x12 + 5x15 + 5X12 + 5x8 + 6x5

5x5 + 5x8 + 5x12 + 4x15 + 4X12 + 4x8 + 4x5

then i did a single dropset for set #3

9x12 + 6x8

UPRIGHT ROWS
10 x 40
10 x 40
9 x 40

REAR DELT MACHINE
10 x 45
10 x 45
8 x 45

FRONT RAISES (DB)
10 x 5
10 x 5
10 x 5

 

[Leslie]

Originally posted by nikegurl
still weak but it'll come...

SHOULDERS

DB PRESSES
10 x 25
10 x 25
8 x 25
7 x 25

NG, I think you should try and up the weight instead of sticking with 25's. Perhaps 12x20, 10x25, and 5-7x30. If you can do 25's all that time, you can lift 30's. Even if its only a few reps. Gotta bring out those shoulders

SIDE LATERALS
2 sets as ladders (reps x weight)

5x5 + 5x8 + 5x12 + 5x15 + 5X12 + 5x8 + 6x5

5x5 + 5x8 + 5x12 + 4x15 + 4X12 + 4x8 + 4x5

then i did a single dropset for set #3

9x12 + 6x8

UPRIGHT ROWS
10 x 40
10 x 40
9 x 40

Again, you need to vary your weight and stress the muscle for growth, Start with 12x35, 10x40, 5-7x45

REAR DELT MACHINE
10 x 45
10 x 45
8 x 45

I think you know what I am gonna say here

FRONT RAISES (DB)
10 x 5
10 x 5
10 x 5

Now if you can do side laterals with 12 and 15 db's, I KNOW you can do more weight then 5lbs

I am only picking on/helping you cause you asked for shoulder advice. It is clear in your workouts why you are not getting muscle growth you want. Step it up a notch, Don't fearHope my suggestions made sense and help.

 

[nikegurl]

Thanks Leslie. I bumped it up from last time but you're right - I can go up more in weight even if I lose reps b/c I REALLY want some shoulder growth.

I've been slacking so much lately at the gym that I was sort of guessing when I picked my weights.

I know it was hard to lift my arm to unlock the car door at the end so I got something done - but I have to bump it up next time for sure.

And you're not picking on me! You're helping and I really appreciate it.

 

[nikegurl]

feeling pretty crappy. sore throat and really congested. just a cold but sux.


ARMS Yesterday

SUPERSET #1

Pressdowns
12 x 35
9 x 40
8 x 40

EZ Bar Curls
10 x 40
8 x 50
7 x 50

SUPERSET #2
Overhead DB Extension
12 x 25
8 x 30
7 x 30

Preacher Machine
10 x 30
8 x 35
8 x 35

SUPERSET #3
Hammer Curls
10 x 15
8 x 20
7 x 20

One Arm Cable Extensions (Palm Up)
12 x 20
8 x 25
12 x 20

dropped the weight b/c i just wasn't feeling that same super squeeze at the bottom with 25.

 

[Jodi]

So how's it going? Did you start the new meal plan?

 

[Jenny]

Nike.. Where are you ? We miss you

 

[nikegurl]

thanks for checking on me. i have a sinus infection and bronchitis so it's been a rough week. always freaking something with me. i haven't been to the gym since sunday and since i had a fever this morning i'm pretty sure tonight is out as well.

i haven't officially started the new eating plan but i've been very "good" if that makes sense. my friend made me homemade chicken soup with brown rice in it and i've been eating plenty. i've also had several apples and pears. so - too many carbs to be on my eating plan but no crap at least.

i cannot wait to get back to the gym.

 

[Stacey]

GET WELL SOON HONEY!!! REST!

 

[nikegurl]

thanks. just frustrated b/c it's hanging on and on....i slept for 14 hours last night so i've got the resting thing down! lol

 

[nikegurl]

still pretty sick. i feel better and my sinuses are less congested but the cough sounds terrible and i'm wheezing still. the only good thing is i ate 5 meals each day saturday and sunday and all clean. i had brown rice and 1/2 apple as carbs on saturday and sliced up a yam sunday and baked the slices like chips so not doing my carb deplete plan but at least not cheating on anything bad.

kept my protein up but i really have to get back in the gym. wish the cough and wheezing would end but glad that i feel better.

i'm going to give myself one more day off and then go tomorrow even if i'm still wheezing and coughing just to do SOMETHING.

 

[hikerchick]

hang in there nike! hope you feel better soon.

 

[Jenny]

Sorry to hear you're sick NG Take care of yourself

 

[nikegurl]

Tuesday meals. I'm gonna type what I have packed and planned for the day and edit if needed.

MEAL 1
4 oz ground turkey breast
3 egg whties
1/2 apple
multi vitamin

MEAL 2
can tuna
2 cups salad
2 Tbs Newman's dressing

MEAL 3
2 scoops protein powder
1 Tbs whipping cream
3 peach slices (frozen, unsweetened)

MEAL 4
5 oz chicken
cup green beans



Today's major goal: more water!

 

[J'Bo]

i like the goal of the day ng....good idea.

 

[nikegurl]

thanks j'bo. i HAVE to get the water thing down. i've had spurts of doing well with it but usually i don't drink nearly enough. i know how important it is so i just have to do it and do it all the time.

 

[nikegurl]

today's meals - mod carb/cal

MEAL 1
1/2 cup lowfat cottage cheese
3 egg whites
1/2 cup oatmeal

MEAL 2
2 scoops protein powder
1 Tbs heavy cream
4 peach slices (frozen, no sugar added)

MEAL 3
5 oz chicken
1/2 cup cooked brown rice
cup romaine/endive lettuce
2 Tbs Newman's dressing

MEAL 4
same as #2

MEAL 5
4 oz ground sirloin
cup broccoli
3 fish oil caps

 

[Jenny]

Good job on the meals NG

 

[nikegurl]

thanks. starting to at least follow a plan instead of just making a plan and eating crap anyway.

here's today (carb up day)

MEAL 1
4 oz ground turkey breast
2 egg whites
1 whole egg
1/2 apple

MEAL 2
2 scoops protein powder
1 Tbs heavy cream
3 peach slices

MEAL 3
can tuna
salad greens
2 Tbs Newman's dressing

MEAL 4
same as Meal 2

MEAL 5
cup brown rice
cup green beans
6 oz yam
4 oz banana
Tbs butter

 

[BabsieGirl]

Hey NG. How's it going? You feeling better? I know what you felt like. I went through the exact same illness. I had Sinusistis and Bronchitis. Stinks, I know. I still have a little cough, which they say is the last to leave! I'm glad you're sticking with your meals while being sick still. I admire that. You're a strong one I tell ya and you're going to do extremely well. I just know it.

Your work outs are looking good, but like Leslie said, you need to stimulate growth. The advice she gave you in regards to switching your weights around each set, will do just the trick.

Something that works with me. When you're lifting a challenging set, try talking to yourself when you feel you're gonna stop PUSH to get through, even if you can't get the full range of motion. Work through the burn. If you need help and have a spotter, that's great. Ask him/her to put a finger on the weight and help maybe by one pound pressure, you'll be amazed how much that really helps. When you feel yourself getting stuck, at that moment, think of your goals. Think where you want to go with weight training and diet. That's just what I do.

Anyway...I can't wait to see your pics woman! I bet you're gonna look FANTASTIC.

BTW -- I'll delete this tomorrow after you read it.

 

[nikegurl]

nah, don't delete it! it's inspirational.

my cough still sounds really bad but i'm feeling so much better. thanks for asking. hope you are too!

back to the gym tomorrow. i'm going to be so weak...if i'm going to be totally honest with myself i haven't been consistent with the gym since before i moved...and that means june.

but i really want to do this. i really want to get leaner and build muscle. and i'm going to stick with it and actually do it instead of talking about what i used to do or what i might do.

 

[BabsieGirl]

Originally posted by nikegurl
back to the gym tomorrow. i'm going to be so weak...if i'm going to be totally honest with myself i haven't been consistent with the gym since before i moved...and that means june.

but i really want to do this. i really want to get leaner and build muscle. and i'm going to stick with it and actually do it instead of talking about what i used to do or what i might do.

Hey sweety: If you really want it, you'll do it...You'll make it and nothing will get in your way. If something does get in your way, there's a reason for it. Just pick up and get back in the routine. That's the hardest part. But, once you get going, there's no turning back. You're a addicted to it and you want more and you thrive to see the changes you're about to make. I have faith in you NG. Hang in there. We're all watching over you and we'll help out in anyway we can.


So...get that mind set and start kicking some B U T T. Woohoo....

For what it's worth......I use to talk about it. The working out and diet thing......Then, I got inspired and motivated. I saw what and who I wanted to be and knew I could achieve.

Remember this. Desire + Consistency ='s Results!

I'll delete this also, if you want me to....hang in there and if you ever need anything just PM me or shoot me an email. Try to stay with a plan for 6 weeks and remember, it takes 6 weeks for your body to make a permanent change.

 

[nikegurl]

thanks again. i used to make myself proud with my eating and gym. not lately. i think sometimes i make it too complicated.

bottom line is i feel much better mentally and physically when i stick to both.

 

[Leslie]

Exactly NG you know what to do
You jsut need to suck it up and DO IT

 

[Jenny]

Yeah Nike, Just DO IT!

 

[nikegurl]

group hug. you guys are awesome. i know i don't say it enough - THANK YOU so much for always being there.