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My Training Log

Hey hey!! Awesome job that your finding it less hard than last week Jen. That's a good sign.
Bet your buzzing that your seeing the progress ! There is no better feeling than seeing the hard work pay off.

Well done huni. ;)
 
Jen10 said:
Day 17: chest
Elliptical: 15 min
Stepmill: 45 min at 80spm
Flat bench DB press: 4*12*35+drop
Inclined DB press: 4*12*25+drop...tried to increase the weight but shoulder wouldn't participate.
Pec deck flyes: 4*10*40+drop...same as incline. But struggled less on it than last week.
Elliptical: 30 min

Drained but very happy and pumped! Bright moment this am when I put a long sleeve shirt on and could see definition through it! Yay! I'm buying more if these shirts! LOL!

Have a great Thursday! Working half a day then on vacation til Sunday!! Woo hoo!!!

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Click to expand...


Whoot Whoot!!! Hard work paying off, way to go!!
 
Jen10 said:
Day 17: chest
Elliptical: 15 min
Stepmill: 45 min at 80spm
Flat bench DB press: 4*12*35+drop
Inclined DB press: 4*12*25+drop...tried to increase the weight but shoulder wouldn't participate.
Pec deck flyes: 4*10*40+drop...same as incline. But struggled less on it than last week.
Elliptical: 30 min

Drained but very happy and pumped! Bright moment this am when I put a long sleeve shirt on and could see definition through it! Yay! I'm buying more if these shirts! LOL!

Have a great Thursday! Working half a day then on vacation til Sunday!! Woo hoo!!!

Sent from my SAMSUNG-SGH-I777 using EliteFitness
Click to expand...

Nice work Jen! Damn that shoulder...LOl
 
dmk777 said:
Hey hey!! Awesome job that your finding it less hard than last week Jen. That's a good sign.
Bet your buzzing that your seeing the progress ! There is no better feeling than seeing the hard work pay off.

Well done huni. ;)
Click to expand...

Thank ya much!!! Yeah I was super excited seeing so many changes in so little time!!
 
Grrr. My rookie was trying to be helpful and find a gym closeby where were staying....failed to tell me they don't open til 9 nor does any other gym close by.....already wide awake! Driving 25 min to the YMCA that's open. Can't waste this energy!

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Not the best day....
Elliptical 15 min Wu
Bike 45 min
Squats: 5*15*135+drop
leg press: 5*515*240+drop
Extentions: 4*15*90+drop
Lying Ham curls: 4*15*35+drop
Glute press: 4*12*50+drop
Rower: 30 min

Not a good start to my vacation.....

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Hey Jen. Hope all is well up here chic.
Have a Great weekend ;)
 
dmk777 said:
Hey Jen. Hope all is well up here chic.
Have a Great weekend ;)
Click to expand...

Thanks babe! Things are much better. I've just been chilling and reading a book. So peaceful. Enjoy your weekend as well d!

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Arm day! Got to sleep in a little so I was peepy this morning.

Elliptical Wu: 15 min
Stepmill: 45 min
Triceps pushdowns: 5*15*60+drop
Rope pulldown: 5*15*40+drop
Overhead rope: 5*15*50+drop
...seriously think the machine I use at my regular gym is really off in the measurements of the weights. Must be kgs or plain wrong.
Although DB curls: 5*12*15+drop
Hammers: 5*10*15+drop
Preachers: 6*12*bar
Leg raises: 3*20
Decline crunches: 3*30
Seated crunch machine: 3*100

Felt awesome!


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Jen you Gota love your vocabulary lmfao a bit Peepy haha that's cute !!

Btw killa workout huni well done

Do you do twitter?
 
dmk777 said:
Jen you Gota love your vocabulary lmfao a bit Peepy haha that's cute !!

Btw killa workout huni well done

Do you do twitter?
Click to expand...

LOL thx. I try and have an expansive and colorful vocabulary.

Today felt great! But I was seriously confused with the weight difference from my gym at home and the one I was at today.

I may have a twitter accredited but don't know how to use it. LOL

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Off day....traveling and icing my knee all day. Sunday funday!

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Sorry to hear that Jen. I assumed it was better. Fingers crossed it gets better soon ;)
 
dmk777 said:
Sorry to hear that Jen. I assumed it was better. Fingers crossed it gets better soon ;)
Click to expand...

Thanks d. Don't think its going to go away until I completely stay off of it so its just going to be maintained for now

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Day 20: off
Day 21: shoulders
Wu elliptical 15 min
Stepmill: 45 min 80 spm
DB press: 5*12*17.5+drop
SD later raise: 5*12*17.5+ drop
Front raise: 4*12*17.5+drop
Incline delt laterals: 5*12*17.5+drop
Leg raises in flat bench: 3*fail(20)
Seated AB machine: 3x100
Decline situps: 3*fail(20)
Butt lift thing:5*12*50+drop
Treadmill: 15% incline 3mph 30min.

Weight today 137 but, gaining some great muscle! Slowly but surely making progress. Diet still 100% in check even with the weekend away.

Have a great Monday Yall!!!!
 
Happy Monday right back atch!!
I need not compliment on this as the numbers say it all huni ;)
 
Dang I heard that all the way down here!!! ok I'm wrong! It will happen! oh yeah you said youd give me some of your shoulders!
 
Day...something: back!
Elliptical: 15 min Wu
Stepmill: 45 min
Lat pulldowns: 5*10*80+drop
Underhand BB rows: 5*10*70+drop
Sa DB rows: 5*10*45+drop
Underhand pulldowns: 5*10*80+drop
Incline 15% 3mph 35 min

Increased all my weight by 10-20lbs and added a set. Killed it! Felt awesome. Chilling in the sauna now.


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10-20lbs Jen that is freeking amazing girl. Well done. You deserve some sauna time. I'm going to try hit ours this wk sometime. You know I've never used one before lol I always imagine big overweigh bald men in then for some unknown reason lol hence me staying clear!!
 
dmk777 said:
10-20lbs Jen that is freeking amazing girl. Well done. You deserve some sauna time. I'm going to try hit ours this wk sometime. You know I've never used one before lol I always imagine big overweigh bald men in then for some unknown reason lol hence me staying clear!!
Click to expand...

I was super pumped this morning. took caffeine before I went today... I looked at my numbers from last week and felt good and just decided to take a leap of faith and go for it. Should be jumping up in weight more in the next few weeks. feeling much stronger. gaining to muscle weight now! Im going to catch you girl!!! jk nevermind thatll never happen. haha...our sauna is in the womens locker room so not fat bald men...hopefully.
 
Cardio day
Elliptical: Wu 15 min
Stepmill: 45 min
Butt lift thing: 5*12*60+drop
Decline sirups: 3*20
Leg raises: 3*20
Lying crunch machine: 3*100
Sprints: 20 min 2 min walk 1 min sprint
Incline: 10 min 3 MPH 18%
Stretched for 15 legs tight.

No real pain in the knee just tight muscles. probably need a massage....felt great though. Drank a gallon of water too. I'm going to float to work today. Lol

Happy hump day!!!

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Jen10 said:
Oh well d looks like I'm coming after ya! I gotta do what the man says! He's the boss.

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Click to expand...

Hey Jen never say never huni!! Your well on your way there now babe you also have to rem I use sups so what your doing without sups is outstanding ;) see you up here soon ....
 
dmk777 said:
Hey Jen never say never huni!! Your well on your way there now babe you also have to rem I use sups so what your doing without sups is outstanding ;) see you up here soon ....
Click to expand...

Ill never say never! Except for those two times. Lol...I'm sure ill get on some in a few months. Just got to get a few things taken care of first....but I'm coming after ya babe!!!!(I concede the ohp to you though.)

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Chest
Wu elliptical: 15 min
Stepmill: 45 min 15 of it 2 steps at a time
Flat DB press: 5*10*40+drop
Incline DB press: the vain of my exsistence lately: 1*10*30, 2*8*30, 2*10*25+drop. Soooo hard to do for my left arm.
Pec deck flyes: 5*12*45+drop
Incline: 15% 3mph 30 min

Frustrated with incline but nothing I can do but keep trying. No pain at least.....its almost Friday. :)

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Jen10 said:
Chest
Wu elliptical: 15 min
Stepmill: 45 min 15 of it 2 steps at a time
Flat DB press: 5*10*40+drop
Incline DB press: the vain of my exsistence lately: 1*10*30, 2*8*30, 2*10*25+drop. Soooo hard to do for my left arm.
Pec deck flyes: 5*12*45+drop
Incline: 15% 3mph 30 min

Frustrated with incline but nothing I can do but keep trying. No pain at least.....its almost Friday. :)

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Click to expand...

Hey Miss! Great job on the workout :) Is it hard because of your shoulder? Can you garb a spot? I have the same issue with my right arm (almost dropped the DB on my teeth the other day), but I grab a spoter and for me, just menatlly knowing there is someone there I can push through a little better. Glad your workout was pain free! :)
 
cangal said:
Hey Miss! Great job on the workout :) Is it hard because of your shoulder? Can you garb a spot? I have the same issue with my right arm (almost dropped the DB on my teeth the other day), but I grab a spoter and for me, just menatlly knowing there is someone there I can push through a little better. Glad your workout was pain free! :)
Click to expand...

Thanks! Ive had 3 shoulder surgeries and they had to cut through the front muscles of my shoulder all the way to the capsule and move them so that my shoulder stays in. dislocated it 15 times in high school and tore my labrum off twice. So yeah I have a bit of issue lifting anything above my head. Im still progress which I feel great about but I does get frustrating when my right shoulder is feeling great and I can barely lift the weight with my right. Havent tried a spotter yet but I probably will next week.
 
Jen10 said:
Thanks! Ive had 3 shoulder surgeries and they had to cut through the front muscles of my shoulder all the way to the capsule and move them so that my shoulder stays in. dislocated it 15 times in high school and tore my labrum off twice. So yeah I have a bit of issue lifting anything above my head. Im still progress which I feel great about but I does get frustrating when my right shoulder is feeling great and I can barely lift the weight with my right. Havent tried a spotter yet but I probably will next week.
Click to expand...

Oh my goodness hunni!! That's crazy, good on you for working through it!!! My issue is nothing like that (an old auto accident), but it took years and years to work through it. Try the spotter, it's just comforting knowing that IF you drop it you won't be losing any teeth!;)
 
cangal said:
Oh my goodness hunni!! That's crazy, good on you for working through it!!! My issue is nothing like that (an old auto accident), but it took years and years to work through it. Try the spotter, it's just comforting knowing that IF you drop it you won't be losing any teeth!;)
Click to expand...

Yeah my doctor told me i should live in a bubble! lol Im stubborn
 
Legs

Elliptical Wu: 15 min
Stepmill: 45 min mostly 2 steps at a time
Squats: 6*10*145+drop
Leg press: 6*12*260+drop
Ext: 6*12*90+drop
Curls: 6*12*90+drop
Butt lift: 5*10*50
Elliptical: 15 min

On elliptical now...I think...can't feel my legs LOL...I love leg day! Tgif!!

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Jen10 said:
Legs

Elliptical Wu: 15 min
Stepmill: 45 min mostly 2 steps at a time
Squats: 6*10*145+drop
Leg press: 6*12*260+drop
Ext: 6*12*90+drop
Curls: 6*12*90+drop
Butt lift: 5*10*50
Elliptical: 15 min

On elliptical now...I think...can't feel my legs LOL...I love leg day! Tgif!!

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Click to expand...

Great work Jen :) You're a brave gal doing cardio after a leg workout, I would be hanging on for dear life!! Happy Friday :)
 
cangal said:
Great work Jen :) You're a brave gal doing cardio after a leg workout, I would be hanging on for dear life!! Happy Friday :)
Click to expand...

Thanks! I do cardio after just to keep the lactid acid from getting too bad after lifting. It lossens my legs back up enough to get a good 15 min stretch in after.

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Her Chic!! Your w.o is awesome them are some super strong legs ! Catching up to me here ;) !!
 
dmk777 said:
Her Chic!! Your w.o is awesome them are some super strong legs ! Catching up to me here ;) !!
Click to expand...

Told ya I'd be coming for you!!! Few more weeks my squats will be getting close to yours again.

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Jen10 said:
Hell yeah! I've got to catch up to D's 186!!

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Click to expand...

Lmao I love this you even have my numbers in your head I'm happy I'm influencing you huni ;)
 
Hey Jen! Been reading through your log and holy! You are an inspiration :)
Seriously.

Also was just wondering, do you still take ibuprofen before your workouts in the morn? Or was that just because you were feeling sick?
 
gogocherryrose said:
Hey Jen! Been reading through your log and holy! You are an inspiration :)
Seriously.

Also was just wondering, do you still take ibuprofen before your workouts in the morn? Or was that just because you were feeling sick?
Click to expand...

Awe thanks! The gym is my therapist and my happy place. The weights workout all my problems and stress. Ill do my to keep the inspiration going for ya!

I take 2 before. 4 after and 4 in the evening. Saturday nights I usually have to take a more potent pain pill. I have arthritis in my shoulder and get pain in my hips and knees from dislocation so yeah I take it a lot. Keeps the inflammation down moreso than helping the pain. I just deal with the pain.

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Arms day
Elliptical Wu: 15 min
Stepmill: 45 min(my legs are aching from yesterday so this was hell)
Triceps pushdowns: 5*15*25+drop(again the weights must be off, the trainers didn't have a clue)
Rope pulldowns: 5*15*25+drop
Overhead rope: 5*15*20+drop
DB curls: 5*12*17.5+drop
Hammer curls: 5*12*17.5+drop
preachers: 5*10*bar(soooo hard today)
Decline situps: 3*20
Leg raises: 3*20
Crunch chair: 3*100
Elliptical: 30 min

Jello arms and sore legs! Feeling great! Have a wonderful Saturday y'all!

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Didn't sleep at all last night despite being exhausted.....surprisingly awake a ready to put a hurtin on my shoulders! Could be bc im not working today! Legs still sore from Friday LOL no pain no gain. See y'all in a bit

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Jen10 said:
Didn't sleep at all last night despite being exhausted.....surprisingly awake a ready to put a hurtin on my shoulders! Could be bc im not working today! Legs still sore from Friday LOL no pain no gain. See y'all in a bit

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Click to expand...

Good Morning Miss! Sorry to hear you didn't sleep well, but awesome to hear you're gonna take that out on those shoulders! Good work girl!! :)
 
cangal said:
Good Morning Miss! Sorry to hear you didn't sleep well, but awesome to hear you're gonna take that out on those shoulders! Good work girl!! :)
Click to expand...

Damn roommates! They don't respect my lifestyle at all. Oh well. I killed it though! Lol

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First thing....I so wish I was a bitch!!! I was stopped twice today mid set by the same Guy that bothers me everyday to chat. I don't chat with anyone! I keep my hat down, eyes low and work. Apparently this Guy is just clueless!...same one that told me I should go on a milkshake diet....I was doing the butt lift machine and he came and started holding it down to see 'how strong I was!' Wtf?!?!? Grrrrr...think I need a new gym....still had a great workout though:

Shoulders:
Elliptical: Wu 15 min
Stepmill: 1 HR 80spm
Butt lift: 5*12*55+drop
Front raises: 5*12*12.5+drop(lowered weight to keep controlled movement)
DB press: 5*12*20+drop
SD DB Lat raises: 5*12*20+drop
Incline felt raise facedown: 5*12*20+drop
Decline abs: 1*22, 2*25
Leg raises: 3*20
Crunch chair: 4*100
Sprints: 30 min 2 min walk 1 min sprint
20 min stretch.

Walking funny but not hurting too bad! Making great progress with my strength. Felt like could of actually gone higher in weight today! Down to 135 again.....ready for cardio hell this week! Happy Monday y'all!!! Have a wonderful week.

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Awe thanks! The gym is my therapist and my happy place. The weights workout all my problems and stress. Ill do my to keep the inspiration going for ya!

I take 2 before. 4 after and 4 in the evening. Saturday nights I usually have to take a more potent pain pill. I have arthritis in my shoulder and get pain in my hips and knees from dislocation so yeah I take it a lot. Keeps the inflammation down moreso than helping the pain. I just deal with the pain.
Click to expand...

Woah! Okay this makes sense. I was confused because I've heard that taking it before a workout can make it harder to build muscle. But honestly this just makes you even more impressive in my opinion!! Just the fact that you have so many obstacles, and you just keep going and staying motivated, is amazing. I think your prob a lot stronger than you think. And yeah please do keep the inspiration going lol!!! I would probably haul you into a hot yoga class if I could because it does magic for your joints and I know some people with arthritis that were in my class swear it is the best cure.
 
gogocherryrose said:
Woah! Okay this makes sense. I was confused because I've heard that taking it before a workout can make it harder to build muscle. But honestly this just makes you even more impressive in my opinion!! Just the fact that you have so many obstacles, and you just keep going and staying motivated, is amazing. I think your prob a lot stronger than you think. And yeah please do keep the inspiration going lol!!! I would probably haul you into a hot yoga class if I could because it does magic for your joints and I know some people with arthritis that were in my class swear it is the best cure.
Click to expand...

Never heard of it inhibiting muscle growth but ill take a look. I've ne er had a problem gaining muscle and I've taken a lot all my life.

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Start of 2 a days
Am workout: fasted cardio
Elliptical Wu 15 min
Stepmill: 1 HR. 4.2 floors per min so think that's over 80 spm but not sure. Didn't actually want to get off bc I was lost in a great part of my book. Lol
Sprints: 30 min 2 min walk 1 min sprint.
Elliptical 15 min.
Lots of stretching! Had a cramp in my calf the whole time I was sprinting. Ouch!!!


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obsessedwliftin said:
Great work here Jen. We are going to have you probably a little leaner than you should be and then comes the building of size.
Click to expand...

Thank ya!!! Can't wait for the building! That's the fun part...right now...not so much. Lol.

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Kudos on the cardio. That's a hell of a lot.

How far out are you now? Do you have a lot of weight left to drop??
 
caligirl85 said:
Kudos on the cardio. That's a hell of a lot.

How far out are you now? Do you have a lot of weight left to drop??
Click to expand...

Lol thanks! It is alot but I have a feeling its going to increase! ahhh!!! gotta do what I gotta do though. I looking to drop 10 more about. depending on how long the fat hangs around. then lol thinking im at about 14-15 % bf right now. My contest date was cancelled so Im going to need to pick another one and I considering doing Figure instead of bikini so. Mainly playing it by ear right now but making great progress. Thanks for checking in!
 
cangal said:
Great work in here babe!!! Did you say that today is the start of 2 cardio shessy's per day?

Nice job :)
Click to expand...

As of this week Im doing 1.5 hours of cardio in the mornings and my lifting at night after work bc my work schedule has changed. so not technically 2 a days but sorta lol. might be doing 2 a day cardio for real next week if this stubborn fat wont get a move on.
 
And for round two today: back

Elliptical Wu 15 min
Lat pulldowns: 5*10*90+drop
Underhand pulldowns: 5*10*90+drop
Single arm DB rows: 5*10*50+drop
BB rows: 5*10*75+ drop

Had to do my exercises out of order bc the gym was slammed and got a huge pump in my forearms from underhand pulldowns that I could barely hold the dbs for rows! Increased all my weights. Didn't feel as comfortable tonight bc it was so packed but got it done.

Gnight yall

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60 min on stepmill then sprints after lifting? Holy crap! how long are you at the gym? lol

I love the stepmill. Love love love. I have found doing intervals on the stepmill is super intense - I've done HIIT on it with great success.
 
Daisy_Girl said:
60 min on stepmill then sprints after lifting? Holy crap! how long are you at the gym? lol

I love the stepmill. Love love love. I have found doing intervals on the stepmill is super intense - I've done HIIT on it with great success.
Click to expand...

Yesterday workout was stepmill then sprints, worked all day and went back and lifted. I'm usually at the gym on a normal from 5am to 8am. I usually do stepmill, lift then more cardio right after but my work schedule changed this week.

Hitt on the stepmill is a nice change of pace! I might try that!

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Jen10 said:
Yesterday workout was stepmill then sprints, worked all day and went back and lifted. I'm usually at the gym on a normal from 5am to 8am. I usually do stepmill, lift then more cardio right after but my work schedule changed this week.

Hitt on the stepmill is a nice change of pace! I might try that!

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Click to expand...



The most intense training you can get is on the step mill and jumping rope.

Most think jumping rope is easy ,try it ,you will be lucky to last 3 minutes first starting out!
 
RADAR said:
The most intense training you can get is on the step mill and jumping rope.

Most think jumping rope is easy ,try it ,you will be lucky to last 3 minutes first starting out!
Click to expand...

I hear the jump rope is great cardio, I can't jump rope though....ne er learned how. I keep trying but as athletic as I am I can't seem to get all of my parts working at the same time to make it work. Lol

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Cardio and abs
Elliptical Wu 15 min
Stepmill:: 1 HR 4.2 floors per min
Decline abs: 3*25
Leg raises: 3*20
Crunch chair: 3*100
Sprints: 30 min 2 min walk 1 min sprint

Happy hump day!

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Jen10 said:
Lol thanks! It is alot but I have a feeling its going to increase! ahhh!!! gotta do what I gotta do though. I looking to drop 10 more about. depending on how long the fat hangs around. then lol thinking im at about 14-15 % bf right now. My contest date was cancelled so Im going to need to pick another one and I considering doing Figure instead of bikini so. Mainly playing it by ear right now but making great progress. Thanks for checking in!
Click to expand...

Sounds good...you're doing an awesome job and working hard! I'm excited to see your end results..I think you'll do great! :)
 
caligirl85 said:
Sounds good...you're doing an awesome job and working hard! I'm excited to see your end results..I think you'll do great! :)
Click to expand...

Thanks Cali I really appreciate the support!! My ef family is really helping me out a lot and keeping me motivated!

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I'm back chic ;)!
Looking tremendous in here Jen !
Super well done!
Are we going to see some pics? Lol
 
Ps I can't jump rope either "well not unless I want two black eyes" lmfao.
 
LMAO!!! You ladies kill me! Lets start with domino's and work up to jumping rope :)
 
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