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Nikegurl's IM COMP. Journal
- Thread starter nikegurl
- Start date
i swear i need to NEVER EVER take extended time off from the gym again. i hate how weak i am when i go back. i miss feeling strong but i never realize how much i like that until i mess it up.
i feel good about yesterday's workout b/c i really pushed myself. i feel bad about it because it was still really sucky. rant over.
CHEST
Flat DB Press
10 x 30
10 x 30
7 x 35
Incline DB Press
10 x 25
8 x 30
7 x 30
Pec Deck
10 x 45
10 x 45
8 x 45
ABS: 9 sets total
i feel good about yesterday's workout b/c i really pushed myself. i feel bad about it because it was still really sucky. rant over.
CHEST
Flat DB Press
10 x 30
10 x 30
7 x 35
Incline DB Press
10 x 25
8 x 30
7 x 30
Pec Deck
10 x 45
10 x 45
8 x 45
ABS: 9 sets total
ARMS
Superset #1 BB Curl + Skull Crushers
10 x 40 + 10 x 30
6 x 50 + 10 x 30
7 x 50 + 9 x 30
(I can probably go heavier on the skull crushers but there's not 35 lb preset bb - only 30 and 40. I'll try 40 next time and see how that goes)
SUPERSET #2 Hammer Curls + Overhead DB Extensions (2 hand)
6 x 22.5 + 12 x 22.5
8 x 20 + 9 x 25
8 x 20 + 8 x 25
SUPERSET #3 Cable Curls (EZ Bar) + 1 Arm Pushdown
8 x 55 + 8 x 25
8 x 55 + 6 x 25
7 x 60 + 9 x 20
Legs tonight
Superset #1 BB Curl + Skull Crushers
10 x 40 + 10 x 30
6 x 50 + 10 x 30
7 x 50 + 9 x 30
(I can probably go heavier on the skull crushers but there's not 35 lb preset bb - only 30 and 40. I'll try 40 next time and see how that goes)
SUPERSET #2 Hammer Curls + Overhead DB Extensions (2 hand)
6 x 22.5 + 12 x 22.5
8 x 20 + 9 x 25
8 x 20 + 8 x 25
SUPERSET #3 Cable Curls (EZ Bar) + 1 Arm Pushdown
8 x 55 + 8 x 25
8 x 55 + 6 x 25
7 x 60 + 9 x 20
Legs tonight
MEAL 1
1.5 scoops protein powder
2.5 Tbs whipping cream
3 peach slices (frozen, unsweetened)
275 calories
33 protein
12 fat
9 carbs
MEAL 2
2 oz ground turkey breast
3 eggs
1/2 cucumber
282 calories
32 protein
15 fat
5 carb
MEAL 3
can tuna
Tbs safflower mayo
stalk celery
256 calories
33 protein
12 fat
1 carb
MEAL 4
4 oz chicken breast
cup broccoli
2 Tbs Newman's
277 calories
35 protein
14 fat
5 carb
MEAL 5
4 oz ground sirloin
1/2 cup 2% cottage cheese
260 calories
36 protein
11 fat
5 carb
MEAL 6
1.5 scoops protein powder
2 Tbs whipping cream
4 frozen strawberries (unsweetened)
270 calories
33 protein
12 fat
7 carb
TOTALS:
1620 calories
203 protein
77 fat
29 carb (subtraced fiber)
1.5 scoops protein powder
2.5 Tbs whipping cream
3 peach slices (frozen, unsweetened)
275 calories
33 protein
12 fat
9 carbs
MEAL 2
2 oz ground turkey breast
3 eggs
1/2 cucumber
282 calories
32 protein
15 fat
5 carb
MEAL 3
can tuna
Tbs safflower mayo
stalk celery
256 calories
33 protein
12 fat
1 carb
MEAL 4
4 oz chicken breast
cup broccoli
2 Tbs Newman's
277 calories
35 protein
14 fat
5 carb
MEAL 5
4 oz ground sirloin
1/2 cup 2% cottage cheese
260 calories
36 protein
11 fat
5 carb
MEAL 6
1.5 scoops protein powder
2 Tbs whipping cream
4 frozen strawberries (unsweetened)
270 calories
33 protein
12 fat
7 carb
TOTALS:
1620 calories
203 protein
77 fat
29 carb (subtraced fiber)
Last edited:
looking great, I take it your feeling better. 
i really have to be much better with my logging.
still weak as hell but trying.
diet has been pretty good but i ate an ENTIRE can of olives saturday so that had to be tons of fat and calories. i refuse to find out exactly how many.
yesterday was chest and abs. can't wait to get my weights back up. it's been a slow go so far.
CHEST
Flat DB Press
10 x 30
8 x 35
7 x 35
6 x 35 and i barely got that last rep up
Incline DB Press
10 x 25
7 x 30
8 x 25
Flat Flyes (DB)
7 x 20
10 x 15
10 x 15
Pec Deck
10 x 45
10 x 45
8 x 45
ABS
6 sets total.
still weak as hell but trying.
diet has been pretty good but i ate an ENTIRE can of olives saturday so that had to be tons of fat and calories. i refuse to find out exactly how many.
yesterday was chest and abs. can't wait to get my weights back up. it's been a slow go so far.
CHEST
Flat DB Press
10 x 30
8 x 35
7 x 35
6 x 35 and i barely got that last rep up
Incline DB Press
10 x 25
7 x 30
8 x 25
Flat Flyes (DB)
7 x 20
10 x 15
10 x 15
Pec Deck
10 x 45
10 x 45
8 x 45
ABS
6 sets total.
I didn't superset yesterday - I have 2 friends who have been talking about joining the gym for ages and they both did on Sunday. I'm trying to teach them but it basically sucks for me. I know - I'm a shitty friend for saying that. I wish my schedule would allow me to help them apart from my own workout but it doesn't so they're working out with me.
I've decided this week it won't kill me to stick with mostly straight heavier sets but next week I'm going to have to "do my thing".
ARMS
EZ Bar Curls
10 x 40
8 x 50
7 x 50
Preacher Curls
10 x 25
10 x 35
7 x 45
6 x 45
Concentration Curls (I actually did these in between first tricep exercise sets)
10 x 12
8x 12
8 x 12
Dip Machine
10 x 75
8 x 90
7 x 90
Pushdowns
10 x 30
8 x 40
9 x 40
Legs tonight. I've really got to find a way to cut them both lose asap.
I've decided this week it won't kill me to stick with mostly straight heavier sets but next week I'm going to have to "do my thing".
ARMS
EZ Bar Curls
10 x 40
8 x 50
7 x 50
Preacher Curls
10 x 25
10 x 35
7 x 45
6 x 45
Concentration Curls (I actually did these in between first tricep exercise sets)
10 x 12
8x 12
8 x 12
Dip Machine
10 x 75
8 x 90
7 x 90
Pushdowns
10 x 30
8 x 40
9 x 40
Legs tonight. I've really got to find a way to cut them both lose asap.
Haha, I know the feeling when training friends NG 
It doesn't make you a shitty friend for saying it, it just makes you someone who is dedicated to her workouts 
If I decide to train with a friend I do that on top of my regular training, I need to do my thing without being asked questions in the middle of every set! That is if it's a friend who doesn't usually train with weights..
Doing good How's the nutrition?
It doesn't make you a shitty friend for saying it, it just makes you someone who is dedicated to her workouts If I decide to train with a friend I do that on top of my regular training, I need to do my thing without being asked questions in the middle of every set! That is if it's a friend who doesn't usually train with weights..Doing good
How's the nutrition?
thanks for understanding. not sure what i'm going to do about this but i have to come up with something. i drive them both since they live between me and the gym and they don't have a car....
and my time is really tight 'cause i've been working really long days so we're there for about an hour and the hour is the one i have to get my workout in and show them stuff and a lot of what i want to do they shouldn't do yet since they have never lifted.
it's stressing me out b/c i want out of it but can't think of how to do it. maybe they'll be so sore they won't want to continue.
i'll log today's meals and do a better job keeping up. eating has been good except for saturday when i ate an entire can of olives.
and my time is really tight 'cause i've been working really long days so we're there for about an hour and the hour is the one i have to get my workout in and show them stuff and a lot of what i want to do they shouldn't do yet since they have never lifted.
it's stressing me out b/c i want out of it but can't think of how to do it. maybe they'll be so sore they won't want to continue.
i'll log today's meals and do a better job keeping up. eating has been good except for saturday when i ate an entire can of olives.
Just tell them how you feel If they are real friends they'll understand that. Or lie and tell them that you don't really know how beginners should start out (I know you know that 
) so they might be better off hiring a trainer. Most gyms gives a couple of free sessions when new people sign up. They are not your responsibility just because they're your friends 
Or go there once on a weekend and show them exercises and write them programs with things to think of with form and stuff. Then you can just keep a little eye on them while you're doing your thing
Yum olives
I think I'll add some of them to my meals too, but I do have a tendency to eat more than I should too so I better watch out 
If they are real friends they'll understand that. Or lie and tell them that you don't really know how beginners should start out (I know you know that ) so they might be better off hiring a trainer. Most gyms gives a couple of free sessions when new people sign up. They are not your responsibility just because they're your friends Or go there once on a weekend and show them exercises and write them programs with things to think of with form and stuff. Then you can just keep a little eye on them while you're doing your thing
Yum olives
I think I'll add some of them to my meals too, but I do have a tendency to eat more than I should too so I better watch out
i like the weekend idea! i can show them how to do everything and set them up on a routine where maybe they do chest shoulders and triceps on day. legs back and biceps the other day. and have them train 4 days a week. i think that's how i started. do you think that's a good beginner routine or should they do full body each time?
thanks Jenny!
thanks Jenny!
IMO beginners don't necessarily need to do full body each time. A three day split of chest/triceps/abs, legs/calves, back/shoulders/biceps would be good. The two day split you suggested would also work Stick to the basic exercises and don't let them go too heavy but focus on form. Need to prepare joints and ligaments before going all heavy
Stick to the basic exercises and don't let them go too heavy but focus on form. Need to prepare joints and ligaments before going all heavy
i'm still being a bit lazy with my meals and obviously with my logging. meals have been good but sometimes i go too long between meals and i've been having tiny cheats every couple of days which just have to stop.
i swear - starting monday i'm turning it up several notches. no more easing back into things. that part's done. enough already. i have to log everyday and i have to eat my meals on time and not CHEAT!
i swear - starting monday i'm turning it up several notches. no more easing back into things. that part's done. enough already. i have to log everyday and i have to eat my meals on time and not CHEAT!
THURS workout SHOULDERS
DB Presses
10 x 22.5
7 x 27.5
6 x 27.5
my shoulders suck AND they're weak!
SIDE LATERALS
first 2 sets did as ladders up and down the db rack
5 x 8 + 5 x 12 + 5 x 15 + 5 x 12 + 5 x 8
5 x 8 + 5 x 12 + 5 x 15 + 5 x 12 + 5 x 8
these HURT!
last set - dropset (couldn't do the ladders even one more time)
7 x 12 + 6 x 8
REAR DELT MACHINE
10 x 45
10 x 45
9 x 45
DB Presses
10 x 22.5
7 x 27.5
6 x 27.5
my shoulders suck AND they're weak!
SIDE LATERALS
first 2 sets did as ladders up and down the db rack
5 x 8 + 5 x 12 + 5 x 15 + 5 x 12 + 5 x 8
5 x 8 + 5 x 12 + 5 x 15 + 5 x 12 + 5 x 8
these HURT!
last set - dropset (couldn't do the ladders even one more time)
7 x 12 + 6 x 8
REAR DELT MACHINE
10 x 45
10 x 45
9 x 45
Sunday 11/2 Workout. Chest & Abs
strength has been slow to come back. frustrating....
CHEST
Flat DB Press
10 x 30
10 x 35
7 x 35
Incline Smith Press (weights not counting the bar)
9 x 40
10 x 40
7 x 50 (needed light spot on last 2 reps)
7 x 50 (needed a spot on last 3 reps. made me mad. )
Pec Deck
10 x 45
8 x 60 + 5 x 45
8 x 60 + 4 x 45
ABS
total of 9 sets. rested after each group of 3 sets.
strength has been slow to come back. frustrating....
CHEST
Flat DB Press
10 x 30
10 x 35
7 x 35
Incline Smith Press (weights not counting the bar)
9 x 40
10 x 40
7 x 50 (needed light spot on last 2 reps)
7 x 50 (needed a spot on last 3 reps. made me mad. )
Pec Deck
10 x 45
8 x 60 + 5 x 45
8 x 60 + 4 x 45
ABS
total of 9 sets. rested after each group of 3 sets.
- Joined
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- Messages
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- Reaction score
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- Age
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Looks like you're back in the game.
Keep up the good work.
Keep up the good work.
I know I would be depressed coming in here looking at strong NG's journal! Well, I know atleast muscle has some kind of memory eventhough mine may have Alzheimers! 
Sorry, if no whoring is allowed in these comp journals... I haven't checked out the rules... I just wanted to check in quickly and get some motivation before I go to the gym... You are doing great!!!!
How are you today?
Sorry, if no whoring is allowed in these comp journals... I haven't checked out the rules... I just wanted to check in quickly and get some motivation before I go to the gym... You are doing great!!!!
How are you today?
D
david
Originally posted by nikegurl
I didn't superset yesterday - I have 2 friends who have been talking about joining the gym for ages and they both did on Sunday. I'm trying to teach them but it basically sucks for me. I know - I'm a shitty friend for saying that. I wish my schedule would allow me to help them apart from my own workout but it doesn't so they're working out with me.
Hi NG!
I thought I'd drop in and return the courteosy since you dropped into my journal yesterday.
I know how that feels, NG!! I think I suffered in all ways by training too many people and then, being to tired to training others or just sick and tired of seeing the gym!
Looks great overall, stay motivated.... your doing awesome!!!
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- Age
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NG will def. give you motivation Lina
awww shucks! I have nice visitors! thank you so much everyone. i'm still a long way from where I left off but I'll never get there (and pass that level) if I don't shuttup and just start over. so at least I'm on my way!
Last night was arms. It doesn't look too fancy on paper but it was a good workout for me.
BICEPS
HAMMER CURLS
10 x 20
9 x 22.5
8 x 22.5
PREACHER CURLS
10 x 35
10 x 40
7 x 45
CONCENTRATION CURLS
10 x 10
8 x 12.5
7 x 12.5
TRICEPS
DIPS
x 8
x 5
x 4 (oops....these were harder than I remembered!)
OVERHEAD DB EXTENSION (2 arm)
10 x 30
9 x 30
9 x 30
PUSHDOWNS
10 x 40
10 x 40
8 x 40
I really hate pushdowns. I'm gonna lay off them for awhile. There's plenty else I can do for triceps.
BICEPS
HAMMER CURLS
10 x 20
9 x 22.5
8 x 22.5
PREACHER CURLS
10 x 35
10 x 40
7 x 45
CONCENTRATION CURLS
10 x 10
8 x 12.5
7 x 12.5
TRICEPS
DIPS
x 8
x 5
x 4 (oops....these were harder than I remembered!)
OVERHEAD DB EXTENSION (2 arm)
10 x 30
9 x 30
9 x 30
PUSHDOWNS
10 x 40
10 x 40
8 x 40
I really hate pushdowns. I'm gonna lay off them for awhile. There's plenty else I can do for triceps.
Very true. Ever try kick backs???
That or take a single handle with underhand grip. Those burn.
ohmygoodlord my legs SUCK
i've been sporadic and slacking in the gym for months. but i've been consistent with legs. i've consistenly skipped them since June.
leg workout was really bad. and to make it worse - my legs sucked even when i was training them hard. so now it's much worse.
Squats (i tried to console myself by saying at least i DID squats. but it was so bad that even that didn't make me feel any better)
10 x 65
10 x 85
7 x 85
Extensions
8 x 70
6 x 70
8 x 50
SLDL w/DBs (i actually liked these. i usually use the bar)
10 x 40s
10 x 40s
9 x 40s
Seated Leg Curl Machine
10 x 50
8 x 70
7 x 70
it was very very bad....
i've been sporadic and slacking in the gym for months. but i've been consistent with legs. i've consistenly skipped them since June.
leg workout was really bad. and to make it worse - my legs sucked even when i was training them hard. so now it's much worse.
Squats (i tried to console myself by saying at least i DID squats. but it was so bad that even that didn't make me feel any better)
10 x 65
10 x 85
7 x 85
Extensions
8 x 70
6 x 70
8 x 50
SLDL w/DBs (i actually liked these. i usually use the bar)
10 x 40s
10 x 40s
9 x 40s
Seated Leg Curl Machine
10 x 50
8 x 70
7 x 70
it was very very bad....
