My Training Log

[Jen10]

Per the advise of Slatl I'm going to start logging my workouts as best I can to keep myself in check. Feel free to critique, any help is much appreciated! I don't know the technical names for alot of the exercises I do right now, I've kinda just picked them up as I go along. So here it goes:
Preworkout: 2 Kashi blueberry waffles.
Eliptical: 30 min. 5-9 res.
Resistance band arm warm-up: 3x10 (4 movements)
Front Raise(thumbs up): 3x10x10
Front Raise(Palms down): 3x10x10
Front Raise(Thumbs up 45*): 3x10x10
Lateral Raise: 3x10x10
Baseball shoulder warmup: 3x10x10
SA BB rows: 3x7x55
Overhead Lat Ext.: 4x10x20s
Bentover Flyes: 4x10x20s
90* external Rotation (shoulder)Db: 4x15x20
Standing Tate Press(behind head): 4x10x15
Standing Tate Press(infront): 4x10x15
Not sure the name but Im bent over on the bench & bring the DB straight back to my hip and rotate my palm up: 4x7x25
Eliptical: 30 min 10 resistance
Lat Pulldown: 3x10x90
Tricep Rope Pulldown: 4x12x60
Flatbar Tricep Pulldown: 4x12x60
Flatbar Tricep Pulldown Reverse Grip: 4x12x60
Lat Flatbar Front Pulldown: 4x10x80
Pushups on Bosu: 3x10
Tricep Pushups on Bosu: 3x10
Bench Dips Leg Elevated: w/ 45 plate 25(failure)
1/2 gallon of water throughout
Post- Shake and gatorade
Breakfast at 11am: chicken breat, 1/2 cup blackbeans and corn salsa. 1 cup veggies.
(trying very hard to resist the mass amount of homemade food in my office for a big birthday party!!)

Happy Veteran's Day!!!

 

[jennifer778]

Per the advise of Slatl I'm going to start logging my workouts as best I can to keep myself in check. Feel free to critique, any help is much appreciated! I don't know the technical names for alot of the exercises I do right now, I've kinda just picked them up as I go along. So here it goes:
Preworkout: 2 Kashi blueberry waffles.
Eliptical: 30 min. 5-9 res.
Resistance band arm warm-up: 3x10 (4 movements)
Front Raise(thumbs up): 3x10x10
Front Raise(Palms down): 3x10x10
Front Raise(Thumbs up 45*): 3x10x10
Lateral Raise: 3x10x10
Baseball shoulder warmup: 3x10x10
SA BB rows: 3x7x55
Overhead Lat Ext.: 4x10x20s
Bentover Flyes: 4x10x20s
90* external Rotation (shoulder)Db: 4x15x20
Standing Tate Press(behind head): 4x10x15
Standing Tate Press(infront): 4x10x15
Not sure the name but Im bent over on the bench & bring the DB straight back to my hip and rotate my palm up: 4x7x25
Eliptical: 30 min 10 resistance
Lat Pulldown: 3x10x90
Tricep Rope Pulldown: 4x12x60
Flatbar Tricep Pulldown: 4x12x60
Flatbar Tricep Pulldown Reverse Grip: 4x12x60
Lat Flatbar Front Pulldown: 4x10x80
Pushups on Bosu: 3x10
Tricep Pushups on Bosu: 3x10
Bench Dips Leg Elevated: w/ 45 plate 25(failure)
1/2 gallon of water throughout
Post- Shake and gatorade
Breakfast at 11am: chicken breat, 1/2 cup blackbeans and corn salsa. 1 cup veggies.
(trying very hard to resist the mass amount of homemade food in my office for a big birthday party!!)

Happy Veteran's Day!!!

Wow that's quite some workout!! I am new to the sight so I'm not in a position to be giving any advice but just wanted to let you know I'll be following your progress and Wish you all the best!! Awesome
First step on posting up though. It's a great way to stay accountable and you will get some great advice as well!! Fabulous job!!

 

[Jen10]

Thanks jen! I was quite motivated this morning for some reason. Nothing was seeming too hard so I kept going....probably not the best move though. :/

 

[dmk777]

Hey Jen. Great workout I'm tired just reading it lol.


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[tgardner]

Wow, I love it!!!!

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[Jen10]

Good morning! Took me awhile to get going this morning cuz I went out last night in honor of a friend who was in dessert storm. I only had two drinks but that's two more than I should of my regular y doesn't have a squat rack so I went to a different one today that had one.

Pre: 2 kashi waffles (haven't been able to eat oatmeal yet)
Eliptical: 15 min
Sumo squats: 1x20x45, 2x7x165, 2x7x175
Ass to grass: 2x7x165, 2x7x175
Squats: 3x7x185
Split squats: 3x7x135
Stiffleg RDL: 1x20x45, 2x7x145, 2x7x165
Wave(cardio): 30 min 5 resistance
Walking lunges: 3x15eachx60
SL RDL: 3x8eachx60
Curtsy squats: 3x15eachx60
Post: shake and Gatorade

Trying to balance cardio to get rid of the fat I've obtained from Halloween and building muscle back up in my legs. Feels like they shrink inches within a week if I don't do legs a few times a week. :/

 

[Jen10]

OK start to the week.

Eliptical: 30 min 1-5 resistance.
SL side leg press: 3x7x140
Leg press: drop setsx3: 430x5, 340x7, 250x10, 160x15
Walking side squats w/ bands: 4x20 each way
Abductor: 4x7x125
Adductor: 4x7x120
Extention: Drop setsx3 80x8, 60x8, 50x8
Hamstring: Drop setsx3 60x8, 50x8, 40x8
Eliptical: 15 min on 9resistance
SL RDL: 2x12x45
Bench Bridge w/ BB: 3x12x45
Ass to grass squats on bosu: 2x50
SL Squats on bosu: 5x5
Stretch

bad move and wore 4 inch heels to work!

 

[dmk777]

OK start to the week.

Eliptical: 30 min 1-5 resistance.
SL side leg press: 3x7x140
Leg press: drop setsx3: 430x5, 340x7, 250x10, 160x15
Walking side squats w/ bands: 4x20 each way
Abductor: 4x7x125
Adductor: 4x7x120
Extention: Drop setsx3 80x8, 60x8, 50x8
Hamstring: Drop setsx3 60x8, 50x8, 40x8
Eliptical: 15 min on 9resistance
SL RDL: 2x12x45
Bench Bridge w/ BB: 3x12x45
Ass to grass squats on bosu: 2x50
SL Squats on bosu: 5x5
Stretch

bad move and wore 4 inch heels to work!

Great workout Jen. Well done!!


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[Jen10]

Thanks!! my hams were killing by the end.

 

[slat1]

I'm impressed. Leg day after a few drinks the night before! I would have puked

 

[Jen10]

I had them at 8 on friday and then literally drank a gallon of water before bed. Im very surprised I didnt puke actually. Alcohol and I dont get along at all! I love leg days though...makes me feel strong. lol

 

[jennifer778]

OK start to the week.

Eliptical: 30 min 1-5 resistance.
SL side leg press: 3x7x140
Leg press: drop setsx3: 430x5, 340x7, 250x10, 160x15
Walking side squats w/ bands: 4x20 each way
Abductor: 4x7x125
Adductor: 4x7x120
Extention: Drop setsx3 80x8, 60x8, 50x8
Hamstring: Drop setsx3 60x8, 50x8, 40x8
Eliptical: 15 min on 9resistance
SL RDL: 2x12x45
Bench Bridge w/ BB: 3x12x45
Ass to grass squats on bosu: 2x50
SL Squats on bosu: 5x5
Stretch

bad move and wore 4 inch heels to work!

Ha!!! Love the heels...rock em girl!! . Great job on your workout. Looking good!

 

[Jen10]

No pain no gain right?! lol.....they didnt hurt for long though. I took today off to get some rest. not feeling to great today either. hopefully i can power through shoulders and back tomorrow.

 

[Jen10]

Still not feeling well today but managed to drag my butt out of bed.

Eliptical: 30 min 5-9 resistance
Resistance band WU: 3x10 w/ 10 pushups between sets
Overhead Lat extention: 3x10x25s
DB bench press: 3x8x40s
Db SA rows: 3x7x60 w/ 10 tricep pushups between sets.
Bench dips w/ Legs elevated: 45lb plate 3x12
Delt lateral Raise; drop set x 3, 7x35, 7x30, 7x25, 7x20, 7x15, 7x10
BB Lat rows from floor: 1x20x45, 3x10x65
BB snatch w/press: 5x5x45
Eliptical: 20 min. 10 resistance
Lat pulldown: 3x10x95
Flatbar Lat pulldown: 3x12x95
Rope Delt pullback: 3x15x80
Cable Row w/ Squat: 3x15x80
Pushup w/ Db lateral raise: 1x10x10
Pushups on bosu: 1x20
Tricep Pushups on bosu: 1x20

Think im going to be hurting some tomorrow! Happy Hump Day!

 

[jennifer778]

Still not feeling well today but managed to drag my butt out of bed.

Eliptical: 30 min 5-9 resistance
Resistance band WU: 3x10 w/ 10 pushups between sets
Overhead Lat extention: 3x10x25s
DB bench press: 3x8x40s
Db SA rows: 3x7x60 w/ 10 tricep pushups between sets.
Bench dips w/ Legs elevated: 45lb plate 3x12
Delt lateral Raise; drop set x 3, 7x35, 7x30, 7x25, 7x20, 7x15, 7x10
BB Lat rows from floor: 1x20x45, 3x10x65
BB snatch w/press: 5x5x45
Eliptical: 20 min. 10 resistance
Lat pulldown: 3x10x95
Flatbar Lat pulldown: 3x12x95
Rope Delt pullback: 3x15x80
Cable Row w/ Squat: 3x15x80
Pushup w/ Db lateral raise: 1x10x10
Pushups on bosu: 1x20
Tricep Pushups on bosu: 1x20

Think im going to be hurting some tomorrow! Happy Hump Day!

Hi Jen! Sorry you are not feeling well. As Zed says 'take it to the gym'! So, I've gotta give it to ya...you definitely know how to take it to the gym!! Great workout! Hope you feel better!!

 

[Jen10]

Thx jen! i was a rough breathing at first but i guess i got my blood flowing and forgot about it. Everyone around me seems to be sick. Im not too bad but i think its bc im going to the gym trying to sweat it out! the cough came back as soon as i got to work...i must be allergic!

 

[jennifer778]

Thx jen! i was a rough breathing at first but i guess i got my blood flowing and forgot about it. Everyone around me seems to be sick. Im not too bad but i think its bc im going to the gym trying to sweat it out! the cough came back as soon as i got to work...i must be allergic!

LOL..completely understand!! I woke up yesterday morning with a sore throat and a massive headache and I went to the gym...I was just going to sweat it out. It worked!! I felt strong actually and sweated like a pig. Today the headache is almost gone and the sore throat too. Hope you're feeling better todayl.

 

[Jen10]

I wasn't able to push through my sickness yesterday so I stayed in bed allday....and ate ice cream, only once though!! Stayed home from work today but managed to make it to the gym. Not my most stellar performance....

Eliptical: 15min
Resistance band wu: 2x20
Tricep pushups: 2x15
Standing Tate press: 3x5x20
Tricep rope pulldowns: 4x12x60
Flatbar tricep pulldowns: 3x10x60
Flatbar tricep pulldowns rev: 3x10x60
Flatbar lat pulldowns: 3x10x80
Closegrip bbl: 5x5x50
Bbl curls: 5x5x50
Widegrip bb rows: 5x5x50: kept getting a pinch by my traps and the front of my deltoid. My right shoulder over compensates(sp wrong) for my left when I do these. I've had my capsule, rotater cuff and deltoid moved twice as well as my labrum reattached twice. Thx zed for the suggestion. I'll keep trying at it.
Db sa rows: 4x5x60
Overhead lat ext.: 4x10x20s
Dbl chest press: 5x5x40
Wave(cardio): 30 min 6 res.

Flat out exhausted now. Blah....

 

[Jen10]

Jen you feeling anybetter?

 

[dmk777]

I wasn't able to push through my sickness yesterday so I stayed in bed allday....and ate ice cream, only once though!! Stayed home from work today but managed to make it to the gym. Not my most stellar performance....

Eliptical: 15min
Resistance band wu: 2x20
Tricep pushups: 2x15
Standing Tate press: 3x5x20
Tricep rope pulldowns: 4x12x60
Flatbar tricep pulldowns: 3x10x60
Flatbar tricep pulldowns rev: 3x10x60
Flatbar lat pulldowns: 3x10x80
Closegrip bbl: 5x5x50
Bbl curls: 5x5x50
Widegrip bb rows: 5x5x50: kept getting a pinch by my traps and the front of my deltoid. My right shoulder over compensates(sp wrong) for my left when I do these. I've had my capsule, rotater cuff and deltoid moved twice as well as my labrum reattached twice. Thx zed for the suggestion. I'll keep trying at it.
Db sa rows: 4x5x60
Overhead lat ext.: 4x10x20s
Dbl chest press: 5x5x40
Wave(cardio): 30 min 6 res.

Flat out exhausted now. Blah....

Wow that's the way Jen you killed it that's a good way to sweat that dam illness out lol!


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[Jen10]

Morning d! Wish I could say yesterdays workout killed the cough but the darn thing is hanging around. Maybe today's leg workout will finish it off!

 

[dmk777]

Morning d! Wish I could say yesterdays workout killed the cough but the darn thing is hanging around. Maybe today's leg workout will finish it off!

Morning !! Ha it's afternoon here tho my friend!! Oh sorry to hear your still feeling ill hope your feeling better soon.


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[jennifer778]

Jen you feeling anybetter?

Hey Jen..yeah I'm feeling somewhat better. I was out in the cold last night for about 40 minutes with the wind blowing just straight, cold north wind...so I'm kinda cruddy today but I think it will go away. How are you feeling? Any better?

 

[jennifer778]

I wasn't able to push through my sickness yesterday so I stayed in bed allday....and ate ice cream, only once though!! Stayed home from work today but managed to make it to the gym. Not my most stellar performance....

Eliptical: 15min
Resistance band wu: 2x20
Tricep pushups: 2x15
Standing Tate press: 3x5x20
Tricep rope pulldowns: 4x12x60
Flatbar tricep pulldowns: 3x10x60
Flatbar tricep pulldowns rev: 3x10x60
Flatbar lat pulldowns: 3x10x80
Closegrip bbl: 5x5x50
Bbl curls: 5x5x50
Widegrip bb rows: 5x5x50: kept getting a pinch by my traps and the front of my deltoid. My right shoulder over compensates(sp wrong) for my left when I do these. I've had my capsule, rotater cuff and deltoid moved twice as well as my labrum reattached twice. Thx zed for the suggestion. I'll keep trying at it.
Db sa rows: 4x5x60
Overhead lat ext.: 4x10x20s
Dbl chest press: 5x5x40
Wave(cardio): 30 min 6 res.

Flat out exhausted now. Blah....

Man girl..one thing I can say is that you can definitely hit a workout!! Very impressed!! You sore at all?

 

[Jen10]

Sorry d. Forgot you were across the pond. Lol...kinda feeling better today. Working through it. Outside playing softball now. 70! So nice! But the wind is picking up.....cold wind doesn't sound like a fun night, especially 40 min worth!....guess this sick thing does crazy things to my pbs lately. Had a killer leg workout this am. I'll post in a few.....game time!

 

[Jen10]

Ok got a break between games. Leg day:
Eliptical: 15 min wu
Stepmill: 10 min 90spm
Sumo squats: 1x20x45; 1x7x135; 2x7x165; 1x7x175
A to g squats: 1x7x135; 1x7x165; 2x7x185; 1x5x195; 1x5x205
RDL: 1x7x135; 2x7x155; 1x5x175; 1x5x185
Leg press: drop set x2; 5x440, 7x330, 10x240, 15x150
Calf raises on leg press: 2x10x620
Wave: 10 min 6 res.

2 softball games done...4 more togo! Not walking tomorrow.

 

[Jen10]

Oh and no jen i wasn't sore from Fridays arm workout. My mid back a little but it was kind of a light day for me. I stretch a whole lot before and after though.

 

[Jen10]

Sooo....missed my bf a ton this morning and decided to drive 45 mins to his gym. Needless to say my workout wasn't the best cuz we talked for about 30 min in the middle and I couldn't stop watching him throughout...
Eliptical: 15 min
Shoulder wu: 3x10x10
Standing Tate press: 3x10x15
Kickbacks: 4x10x25
Elevated dips: 3x15x45
Db chest press: 5x5x40s
Db shoulder press: 4x10x20s
Back ext: 3x10x35
Rope tricep pulldown: 3x12x60
Flatbar tricep pulldown: 3x12x60
Flatbar tricep pulldown rev.: 3x12x60
Flatbar lat pulldown: 3x12x80
Deltoid rope pull: 3x12x80
Eliptical: 30 min 8 res.

Not happy w/ the workout but got an emotional lift.

Happy Monday y'all!!

 

[SnipersGirl]

Damn ur some kinda freak! (and I mean that in a very complimentary way!!!)

 

[Jen10]

awwwe thanks! my mom calls me special but freak works too! haha!!! My roommates think im insane most days bc i get up at 5 or 6 to workout and go to bed at 930-10 and wont go out during the week. they are 40ish fat guys so....If i could get my diet on track all this hard work would show alot more. Im getting stronger but its not visible which is kind of a bummer. id like to have shoulder strength like you and d at some point though!

 

[dmk777]

Sooo....missed my bf a ton this morning and decided to drive 45 mins to his gym. Needless to say my workout wasn't the best cuz we talked for about 30 min in the middle and I couldn't stop watching him throughout...
Eliptical: 15 min
Shoulder wu: 3x10x10
Standing Tate press: 3x10x15
Kickbacks: 4x10x25
Elevated dips: 3x15x45
Db chest press: 5x5x40s
Db shoulder press: 4x10x20s
Back ext: 3x10x35
Rope tricep pulldown: 3x12x60
Flatbar tricep pulldown: 3x12x60
Flatbar tricep pulldown rev.: 3x12x60
Flatbar lat pulldown: 3x12x80
Deltoid rope pull: 3x12x80
Eliptical: 30 min 8 res.

Not happy w/ the workout but got an emotional lift.

Happy Monday y'all!!

Wow were do ya get the energy lol Its one the busiest workouts I ever saw lol. You smash it Jen well done girl ! And thanks for the compliment. !!


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[Jen10]

Honestly...I haven't a clue somedays where my energy comes from. The gym is very much my stress relief though. Forces me to concentrate on something else first thing in the am other than my problems and usually makes me forget about em by the time I'm done which makes me refreshed for the day. I feel more tired and sluggish it seems if I miss my workout in the mornings! It's the oddest thing. I take a thermogenic and iibprofuen before my workouts.

 

[jennifer778]

Honestly...I haven't a clue somedays where my energy comes from. The gym is very much my stress relief though. Forces me to concentrate on something else first thing in the am other than my problems and usually makes me forget about em by the time I'm donwhich makes me refreshed for the day. I feel more tired and sluggish it seems if I miss my workout in the mornings! It's the oddest thing. I take a thermogenic and iibprofuen before my workouts.

Great job on your workouts Jen!! That's super. I agree with the girls that I don't know how you find the energy but I think it's great! We will get where we want with the weights. Also glad you got the emotional boost!! Sometimes that's just as important!!

 

[Jen10]

if I could get rid of this darn cold Id be killing it at the gym now! Im super motivated by you guys but, i was up all night coughing. didnt make it to the gym this am

 

[zedhed]

Hey sista, your workouts are killa, IDK how you do it.
I have just this for you.
STOP DOING LEG EXTENSIONS RIGHT NOW!!!
It would appear that you have good knees. Chreish them and take care of them. Leg extensions are not doing either of those things.

With all the squatting that you do you have no need what so ever to do leg extensions.
More good knees have been wrecked by using those dam machines.

Just do yourself a favor and stop! If you really feel you need extra quad work then do front squats. They far far outweight any good that leg extensions will never (yes I ment never) do for you.

Besr regards sista!

 

[dmk777]

if I could get rid of this darn cold Id be killing it at the gym now! Im super motivated by you guys but, i was up all night coughing. didnt make it to the gym this am

Hey Jen. Maybe you should get that caugh checked out as it don't seem to be easing any!! Hope you sleep better tonight.


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[dmk777]

Honestly...I haven't a clue somedays where my energy comes from. The gym is very much my stress relief though. Forces me to concentrate on something else first thing in the am other than my problems and usually makes me forget about em by the time I'm done which makes me refreshed for the day. I feel more tired and sluggish it seems if I miss my workout in the mornings! It's the oddest thing. I take a thermogenic and iibprofuen before my workouts.

Yeah I totally get that chic its the endorphins I think that's what they call them lol they get released when we exercise they make us feel good.
Thermobgenic ? Is that some sort of cafeine weight loss aid?


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[SnipersGirl]

Lol everyone else on here is doing too much... I think I must be doing WAY too little! That's what I love about this place... Whenever I think I crushed it, I log on and get motivation to work even harder! What motivation!!

 

[Jen10]

THANKS ZED!! I hear you loud and clear!! i dont need more quad definition actually my tear drops are pretty good. im trying to work on the outer portion actually. i need major hamstring work though, they are really lacking in strength..any suggestions?

 

[jennifer778]

Lol everyone else on here is doing too much... I think I must be doing WAY too little! That's what I love about this place... Whenever I think I crushed it, I log on and get motivation to work even harder! What motivation!!

Ha snipes!! Welcome to my world!! I think I do great at the gym, out lifting other women, and then log on here and you ladies are doing like twice my weight!! Lol. I'm always like 'dam!!!'. Great job ladies

 

[Jen10]

Jen...some of us ie me do a bit much at times bc of adrenaline. I def have my low performing days for sure!!!

 

[Jen10]

D-i cant figure out how to use the quote function but...i went to the docs today and got some meds. i didnt sleep last night at all and gave in and went. feeling much better other than this darn work thing. lol. hitting legs hard in the am, hopefully! minus extensions now..

im taking celltech d4 right now but i usually take oxy elite pro. i was told its for fat loss by basically raising your core temperature and therefore you metabolic rate. it also acts as an appetite suppresant and stimulant. i dont get jitters from either one anymore. they seems to help. on occasion ill take just caffiene pills if im super tired or if im doing cardio. i have exercise induced asthma and have trouble w/ cardio. the caffiene is a vascular dilator so it increases the blood flow to my lungs and help me breathe.

 

[dmk777]

D-i cant figure out how to use the quote function but...i went to the docs today and got some meds. i didnt sleep last night at all and gave in and went. feeling much better other than this darn work thing. lol. hitting legs hard in the am, hopefully! minus extensions now..

im taking celltech d4 right now but i usually take oxy elite pro. i was told its for fat loss by basically raising your core temperature and therefore you metabolic rate. it also acts as an appetite suppresant and stimulant. i dont get jitters from either one anymore. they seems to help. on occasion ill take just caffiene pills if im super tired or if im doing cardio. i have exercise induced asthma and have trouble w/ cardio. the caffiene is a vascular dilator so it increases the blood flow to my lungs and help me breathe.

Oh glad you got some meds hope your feeling better soon !
Yeah leg press knee killers,
I thought it was something like that as I used to take thermobol works the same way it's ok but I find I get immune to it so tend to use through the wk then take w e off ,
I also have asthma athletic asthma I hate it as I get infections so easy and I was the fastest in our school I used to compete 800 metres against other schools and I loved it until one day 14 year old I collapses and got rushed to hospital I had an asthma attack even though I had never had asthma then from that day on I quit running it scared the hell outa me. I only do any running on tread at a slow heart rate.



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[jennifer778]

Oh glad you got some meds hope your feeling better soon !
Yeah leg press knee killers,
I thought it was something like that as I used to take thermobol works the same way it's ok but I find I get immune to it so tend to use through the wk then take w e off ,
I also have asthma athletic asthma I hate it as I get infections so easy and I was the fastest in our school I used to compete 800 metres against other schools and I loved it until one day 14 year old I collapses and got rushed to hospital I had an asthma attack even though I had never had asthma then from that day on I quit running it scared the hell outa me. I only do any running on tread at a slow heart rate.



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Wow D!! I didn't know you had asthma!! Is that by zed calls you sugazombie!? How is your asthma with lifting? Ever flair up? Also look at you killing it in the 800 meters. Knew there was a runner in there somewhere!! Love ya D!!

 

[Jen10]

Def feeling much better today! Still coughing but a noticable difference!...I actually had an asthma attack Thursday morning while I was sleeping. First time I've had one like that. I always end up in the hospital or bedridden ever winter bc of some kind of lung infection. I've found that I can only run now after I've been awake for a bit and I take caffiene. I had to learn how to work through it playing college ball. Went through 1 inhaler a week and passed out at least a couple times a month. Asthma wasn't a good excuse to get out of sprints! Lol.Sounds like you have my same problem d.

 

[zedhed]

THANKS ZED!! I hear you loud and clear!! i dont need more quad definition actually my tear drops are pretty good. im trying to work on the outer portion actually. i need major hamstring work though, they are really lacking in strength..any suggestions?

Ok this is good.
Heavy Back Squats. Center your weight over your heels. This will hit your outer quads and hammies too!
Also for that posterior chain noting beats SLDLs.

 

[Jen10]

Ok so today was leg day...went in pissed at my bf so I went heavier.

Eliptical: 15 min.
Squats: 1x20x45, 1x5x135, 2x5x185, 2x5x205. (hip flexor hell at the end)
Sumos: 1x10x135, 2x5x185, 2x5x205
Hip thrusts!: 5x5x95
Rdl: 5x5x185
Leg press: drop set x3, 5x450, 5x420, 7x330, 10x240, 15x150
Wave: 30min. 7res.

I have limited range of motion in my left shoulder so it gets difficult holding the bar when squating especially heavy. Working on it though! Thanks zed! SLSL? single leg side lunge?

 

[Jen10]

Nm read that wrong...single leg dead lift.

 

[zedhed]

LOL, Im like huh?

Str8 leg DL sista...

 

[Jen10]

no blood in my head this morning! couldnt think or read.

 

[zedhed]

LOL NP sista!
When you do em just keep your weight on your heels. Dont just bend forward.
Do it like this,
Going down.
Stand erect with the bbl in your palms, mixed or overhand grip.
Push your butt backwards like your trying to reach out and touch someone.
While doing that you will naturally bend forward and thats fine.
Keep you back flat or a slight negative curve in your spine, but dont emphasize this.
Keep your knees str8.

Going back up.
Dont just stand up!
Push your butt forward. To me it makes more sense to say "pull your butt forward".
While doing this your trunk will wanna rise and thats fine it should.
Keep your back flat.
Keep your knees str8.

After you do a few of em you can see in your mind this all happening from the glutes and hams.

Your pelvis will deff travel a pretty good distance, its supposed to. If its not then you arent doing them properly.
Let me know if you dont get this.

 

[Jen10]

currently im doing them as what im told is called 'ass to grass'. past 90 with a slightly widerthan shoulder width. does that sound right? my trouble w/ the squats is that ive had my capsule in my left shoulder tightened so i cant reach my left hand all the way back to the bar without my elbow being elevated.

 

[dmk777]

Wow D!! I didn't know you had asthma!! Is that by zed calls you sugazombie!? How is your asthma with lifting? Ever flair up? Also look at you killing it in the 800 meters. Knew there was a runner in there somewhere!! Love ya D!!

Lol yeah chic Zed calls me that's as I can do cardio at 30bpm lmao.
If I forget to take my morning inhaler it makes lifting ten times harder for me. It's quite controlled now though I just don't Push myself too much during cardio I do totally miss running I compensate with cycling though just take it slowly,
Sports was the only thing I was interested in at school lol wish I could turn bk time I woulda stuck in at school. I was a rogue instead lol.



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[Jen10]

asthma is whole different element that can completely change a workout for me.

 

[zedhed]

currently im doing them as what im told is called 'ass to grass'. past 90 with a slightly widerthan shoulder width. does that sound right? my trouble w/ the squats is that ive had my capsule in my left shoulder tightened so i cant reach my left hand all the way back to the bar without my elbow being elevated.

If your lower bod is flexi enough to do them then more power to you chika!
I know the shoulder thingy too. I had a tater cuff repair and they left my super tight too. So all I can tell you is that if you can make it work for you then go for it.

As for me it takes me a bit to get that shoulder stretched enough to put my hands on the squat bar so it isnt painful.

 

[Jen10]

ok Zed i watched the video d posted on her log. thats how im doing them. ill attempt to video one day

 

[Jen10]

Glad you someone knows what I mean w/ the shoulder problem!!! Noone ever seems to understand. Yeah I look funny doing them. But it's getting more flexible the more I do them

 

[Jen10]

Finally back to the gym after 3 days off.
Squats: 1x20x45, 2x5x135, 2x5x185, 1x5x205, 1x5x215
Sumo: 2x5x135, 2x5x185, 2x5x205
SLDL: 1x20x45, 2x5x135, 2x3x185 kept losing grip.
Leg press: drop setsx3, 5x450, 5x420, 7x330, 10x240, 15x150
Calf raises on leg press: 3x10x620
Stepmill: 20 min 85 spm
Single leg squats on bosu: 5x5 each

Happy Saturday y'all!!!

 

[dmk777]

Finally back to the gym after 3 days off.
Squats: 1x20x45, 2x5x135, 2x5x185, 1x5x205, 1x5x215
Sumo: 2x5x135, 2x5x185, 2x5x205
SLDL: 1x20x45, 2x5x135, 2x3x185 kept losing grip.
Leg press: drop setsx3, 5x450, 5x420, 7x330, 10x240, 15x150
Calf raises on leg press: 3x10x620
Stepmill: 20 min 85 spm
Single leg squats on bosu: 5x5 each

Happy Saturday y'all!!!

Once again you killed it well done chic!!

Happy Saturday right bk at ya!!


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[Jen10]

One of the trainers today told me I can't lift there anymore cuz I was showing up all the guys. Lol

 

[dmk777]

That's what we want lol is lady's to take over the world lmao


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[jennifer778]

Finally back to the gym after 3 days off.
Squats: 1x20x45, 2x5x135, 2x5x185, 1x5x205, 1x5x215
Sumo: 2x5x135, 2x5x185, 2x5x205
SLDL: 1x20x45, 2x5x135, 2x3x185 kept losing grip.
Leg press: drop setsx3, 5x450, 5x420, 7x330, 10x240, 15x150
Calf raises on leg press: 3x10x620
Stepmill: 20 min 85 spm
Single leg squats on bosu: 5x5 each

Happy Saturday y'all!!!

Great job Jen!! Looking good and awesome job!! Keep up the killa work!

 

[Jen10]

Yeah d! Were going to rule the world 'officially' soon! Haha

Hey jen!! Hope you had a great turkey day!! Think I pulled my hamstring on my last drop set the other day. Haven't been back to the gym yet. Super busy. Back tomorrow and hopefully sticking to a hardcore diet!!!

 

[jennifer778]

Yeah d! Were going to rule the world 'officially' soon! Haha

Hey jen!! Hope you had a great turkey day!! Think I pulled my hamstring on my last drop set the other day. Haven't been back to the gym yet. Super busy. Back tomorrow and hopefully sticking to a hardcore diet!!!

Good to hear from ya Jen! Sorry about your hamstring! That sucks. What do you do for work? You seem super busy with it! Do you still play college softball? (did I read that right?)

 

[Jen10]

I have a pretty decent knot but its not too bad. Probably going to do upper bodythe next 2 days to keep resting it. I usually work 11-8 at a call center. I sit on my butt all day!!! Not ideal. I get the munchies too when were slow. Grrrr. I don't play college ball anymore. Had to stop after my third shoulder surgery but I love it so I play coed slow pitch now alot. I love it too much not to play but I am definitely more careful these days.

 

[slat1]

Your training log got me motivated to add some volume to my leg workout. Volume has been helping everything else so far but for some reason I did not think about it for legs until I read this.
I'm interviewing with two business owners tomorrow. Watch, after an hour and a half ride I will look like I am walking in ski boots when I get there! LOL

 

[Jen10]

Your training log got me motivated to add some volume to my leg workout. Volume has been helping everything else so far but for some reason I did not think about it for legs until I read this.
I'm interviewing with two business owners tomorrow. Watch, after an hour and a half ride I will look like I am walking in ski boots when I get there! LOL

Awesome! I love doing drop sets on legs especailly! When I get down to only 150 and feel like my legs are on fire it feels great. I stretch alot on those kind of days...usually. Didn't sat cuz I had a sb game. Bad idea!!!

It seems like guys don't train legs much. Should let them know girls do like guys with butts! Lol....good luck w/ the interviews. You shouldn't be walking too funny!

 

[jennifer778]

I have a pretty decent knot but its not too bad. Probably going to do upper bodythe next 2 days to keep resting it. I usually work 11-8 at a call center. I sit on my butt all day!!! Not ideal. I get the munchies too when were slow. Grrrr. I don't play college ball anymore. Had to stop after my third shoulder surgery but I love it so I play coed slow pitch now alot. I love it too much not to play but I am definitely more careful these days.

Sorry about playing ball! I know that had To be hard not to play anymore. That sucks about having to have 3 different shoulder surgeries. Is your shoulder better now? Knot getting any better?

 

[Jen10]

Sorry about playing ball! I know that had To be hard not to play anymore. That sucks about having to have 3 different shoulder surgeries. Is your shoulder better now? Knot getting any better?

Playing sb was everything to me so it was really tough having to stop. My shoulder is alot better now but I have very limited range of motion and it's significantly weaker than my right. They moved my capsule and delt so they lay differently now and that makes it hard to do alot of shoulder exercises.

The knot is better!! I haven't set foot in the gym since. I'm feeling yucky right about now. Really considering increasing my cardio ALOT(met con) and getting my diet seriously dialed in.

 

[jennifer778]

Playing sb was everything to me so it was really tough having to stop. My shoulder is alot better now but I have very limited range of motion and it's significantly weaker than my right. They moved my capsule and delt so they lay differently now and that makes it hard to do alot of shoulder exercises.

The knot is better!! I haven't set foot in the gym since. I'm feeling yucky right about now. Really considering increasing my cardio ALOT(met con) and getting my diet seriously dialed in.

Give it a go! I'm tryin to stop some of my cardio and just work on getting bigger muscles. I do need to really work on my diet though. I do really well for a few weeks and then bomb for a week.. In any case I'm making sure to get plenty of protein. Think it makes a huge difference.

I'm a runner and so I'm really trying to not train for any races or do my running like I used to. Zed believes (and I agree) that I've been doing too much cardio and it's eating my muscle!!

What are your goals? Meanin lose body fat...gain muscle?

You're doin great!! So glad that you joined EF!

 

[Jen10]

Give it a go! I'm tryin to stop some of my cardio and just work on getting bigger muscles. I do need to really work on my diet though. I do really well for a few weeks and then bomb for a week.. In any case I'm making sure to get plenty of protein. Think it makes a huge difference.

I'm a runner and so I'm really trying to not train for any races or do my running like I used to. Zed believes (and I agree) that I've been doing too much cardio and it's eating my muscle!!

What are your goals? Meanin lose body fat...gain muscle?

You're doin great!! So glad that you joined EF!

That 1 bomb of a week seems to make a huge difference for me! Mainly in my legs. Everything I eat or don't eat shows there! Problem in fl being in shorts alot!!

I agree w/zed that you were doing alot of cardio....for trying to build muscle.

I want to ultimate build more muscle but w/ my poor eating and complete lack of cardio lately I need to lean out first. Holiday time is hard for that but y'all are keeping me motivated!!

 

[Jen10]

Ok so work has been sucking today so I've been itching to get to the gym tonight and have been working on a new get 'lean, mean and sexy' plan...that sounded funny.

Mon: heavy legs and stretching
Tues: shoulders and back
Wed: bis and tris
Thurs: met con and stretching
Fri: higher rep legs and stretching
Sat: softball
Sun: met con and abs

Diet plan:
Pre workout: 6am 1/2 protein bar
Post workout: 9am shake and Gatorade w/ creatine and bcaas
Breakfast: 10:45 egg whites, 1/2 chicken breast, 1/2 cup veggies
Snack: 12:15 apple
Snack: 2:45 almonds
Lunch: 4:45 2 turkey burger patties, 1 cup veggies, 1/2 cup swt potatoes
Snack: 6:45 apple
Dinner: 8:45 chicken breast and 1 cup veggies.

This diet has alot less chocolate in I than I would like but think I'll have to deal.

 

[Jen10]

Short n sweet...

Eliptical: 15 min
Resistance band wu: 2x20
Superset:
Db curl: 3x10x20
Standing tate press: 3x10x20
Tricep pushups: 3x10
Superset:
Tricep rope: 3x12x60
Overhead yricep ext: 3x12x60
Superset:
Flatbar tri pushdowns: 3x10x70
Reverse: 3x10x70
Hammercurls: 3x10x20

Night y'all!

 

[jennifer778]

Ok so work has been sucking today so I've been itching to get to the gym tonight and have been working on a new get 'lean, mean and sexy' plan...that sounded funny.

Mon: heavy legs and stretching
Tues: shoulders and back
Wed: bis and tris
Thurs: met con and stretching
Fri: higher rep legs and stretching
Sat: softball
Sun: met con and abs

Diet plan:
Pre workout: 6am 1/2 protein bar
Post workout: 9am shake and Gatorade w/ creatine and bcaas
Breakfast: 10:45 egg whites, 1/2 chicken breast, 1/2 cup veggies
Snack: 12:15 apple
Snack: 2:45 almonds
Lunch: 4:45 2 turkey burger patties, 1 cup veggies, 1/2 cup swt potatoes
Snack: 6:45 apple
Dinner: 8:45 chicken breast and 1 cup veggies.

This diet has alot less chocolate in I than I would like but think I'll have to deal.

Looks great to me!!! Yeah it does have too little chocolate in it! You gotta have just a hint of chocolate for sexiness!!

 

[jennifer778]

Short n sweet...

Eliptical: 15 min
Resistance band wu: 2x20
Superset:
Db curl: 3x10x20
Standing tate press: 3x10x20
Tricep pushups: 3x10
Superset:
Tricep rope: 3x12x60
Overhead yricep ext: 3x12x60
Superset:
Flatbar tri pushdowns: 3x10x70
Reverse: 3x10x70
Hammercurls: 3x10x20

Night y'all!

Fabulous job Jen!! Lookin good! Feel good to get back in
The gym?

 

[Jen10]

Fabulous job Jen!! Lookin good! Feel good to get back in
The gym?

Definitely!!! Minus the insane insomnia right now! First day back on oxyelite too.

 

[Jen10]

Looks great to me!!! Yeah it does have too little chocolate in it! You gotta have just a hint of chocolate for sexiness!!

I picked up dark cocoa roasted almonds to use as my chocolate fix!

 

[dmk777]

Great workout chic well done. I love a bit of chocolate myself lol I love dark 85% with orange peel yum !!


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[Jen10]

Great workout chic well done. I love a bit of chocolate myself lol I love dark 85% with orange peel yum !!


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Oh that sounds good! I'll eat just about anything chocolate!! Super bad habit!

 

[Jen10]

Took it easy today so I don't rehurt my leg.

Eliptical: 15
Met con: 5 min used pushups instea of pullups. Can't do many. Super hard though!!
Stepmill: 20 min at 82 spm
Leg press drop set x2: 450x5 etc.
ATg squats: 1x20x45, 1x135x5, 2x5x185
Wave: 30 min 6 res.
Abs: 30 min w/ 14lb medicine ball

Eh...

 

[slat1]

Definitely!!! Minus the insane insomnia right now! First day back on oxyelite too.

Have you tried Passion Flower? I love it and I have trouble sleeping. It is great with anxiety so it puts your body in the proper mode to sleep. I don't think it makes me sleep but when I am out I sleep like a baby. No weird hangover in the morning either. Its also packed with antioxidents. Google it!

 

[dmk777]

Have you tried Passion Flower? I love it and I have trouble sleeping. It is great with anxiety so it puts your body in the proper mode to sleep. I don't think it makes me sleep but when I am out I sleep like a baby. No weird hangover in the morning either. Its also packed with antioxidents. Google it!

I like the sound of this. Thanks I think I will give it a try. I use nytol but found they give me nightmares lol


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[Jen10]

Have you tried Passion Flower? I love it and I have trouble sleeping. It is great with anxiety so it puts your body in the proper mode to sleep. I don't think it makes me sleep but when I am out I sleep like a baby. No weird hangover in the morning either. Its also packed with antioxidents. Google it!

I like passion fruit! Never heard of passion flower but I'll give it a google. I take melatonin on occasion. Works 1/4 of the time.

 

[caligirl85]

Have you tried Passion Flower? I love it and I have trouble sleeping. It is great with anxiety so it puts your body in the proper mode to sleep. I don't think it makes me sleep but when I am out I sleep like a baby. No weird hangover in the morning either. Its also packed with antioxidents. Google it!

I'll google it too...slat, would you use it during the day as well?? for anxiety? I could use some help with that!

 

[Jen10]

I'll google it too...slat, would you use it during the day as well?? for anxiety? I could use some help with that!

I throw a stress ball against the wall of my cubicle for that! My cube mate hates it but it's that or the customers get cursed out!

 

[Jen10]

I'll google it too...slat, would you use it during the day as well?? for anxiety? I could use some help with that!

http://www.webmd.com/vitamins-suppl...ientId=871&activeIngredientName=PASSIONFLOWER

Here ya go cg. Looks like it would help both of our problems!

 

[dmk777]

I'll google it too...slat, would you use it during the day as well?? for anxiety? I could use some help with that!

Cg would you say your anxiety gets worse when using aa's? The reason I'm asking is I'm sure there's a patter in when mine worsens and it seems to be during cycles.

Thanks.

Donna


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[Jen10]

Not bad for Second night with no sleep...

Eliptical: 15
Shoulder wu: 3x10x10
OH lat ext: 3x10x25s
Bentover db flyes: 5x5x25s
Single arm lat things?: 3x7x25
SA db row: 5x5x55
Ohp: 5x5x50
Standing row: 5x5x50
Bb row: 5x5x50
Tbar: 5x5x45
Delt rope pullback: 5x10x90
Flatbar lat pd: 3x10x90
Cable row w/ squat: 5x10x90
Wave: 30 min at 7 res
Med ball pushups: 3x10each
Med ball throw: failure

Happy Friday!!!

 

[caligirl85]

PASSIONFLOWER: Uses, Side Effects, Interactions and Warnings - WebMD

Here ya go cg. Looks like it would help both of our problems!

Thanks! Looks like it's interesting stuff! I've never heard of it either. Might have to try it!

 

[caligirl85]

Cg would you say your anxiety gets worse when using aa's? The reason I'm asking is I'm sure there's a patter in when mine worsens and it seems to be during cycles.

Thanks.

Donna


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Hmmm...good question. I would say maybe toward the end of a cycle it would get worse and I get a bit edgy and short with people. I haven't done any of the heavier aas though and I'm wondering if that would make it worse. It definitely can for guys so probably the same idea for us women too.

 

[caligirl85]

Not bad for Second night with no sleep...

Eliptical: 15
Shoulder wu: 3x10x10
OH lat ext: 3x10x25s
Bentover db flyes: 5x5x25s
Single arm lat things?: 3x7x25
SA db row: 5x5x55
Ohp: 5x5x50
Standing row: 5x5x50
Bb row: 5x5x50
Tbar: 5x5x45
Delt rope pullback: 5x10x90
Flatbar lat pd: 3x10x90
Cable row w/ squat: 5x10x90
Wave: 30 min at 7 res
Med ball pushups: 3x10each
Med ball throw: failure

Happy Friday!!!

Happy Friday to you too! I hope you can get some sleep tonight!!

 

[dmk777]

Great workout chic, Nice work! "happy Friday"

 

[Jen10]

Happy Friday to you too! I hope you can get some sleep tonight!!

meee tooo! i have a softball tourney in the am so i need some rest....or an adrenaline shot in the morning!

 

[Jen10]

Great workout chic, Nice work! "happy Friday"

Thanks! finally getting my diet better so im hoping for some big gains in the shoulder region soon!.....whats the time difference between here and there? never know if im on friday and youre already on saturday. lol

 

[dmk777]

Hmmm...good question. I would say maybe toward the end of a cycle it would get worse and I get a bit edgy and short with people. I haven't done any of the heavier aas though and I'm wondering if that would make it worse. It definitely can for guys so probably the same idea for us women too.

It's interesting I think I will log when I notice mine flare up as I just started my cycle again we could be on to something here lol . I hate it it's something that runs in my family but me working so close to the public I seemed to learn to control it but it seems to sneak up on me every now and again.



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[dmk777]

Thanks! finally getting my diet better so im hoping for some big gains in the shoulder region soon!.....whats the time difference between here and there? never know if im on friday and youre already on saturday. lol

Well I think me and Jen decided we are four hours infront of you guys which means as I'm replying now you will prob be all tucked up snoozing lol


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[Jen10]

Well I think me and Jen decided we are four hours infront of you guys which means as I'm replying now you will prob be all tucked up snoozing lol


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I'm tucked up. No snoozing. that makes more sense now that you seem post so early to me.

 

[dmk777]

I'm tucked up. No snoozing. that makes more sense now that you seem post so early to me.

Oh yeah sorry chic!! Still not sorted your sleeping then huh! You guys get horlicks over there? You might WANa give that a go it's really good with 2% milk ...lol yeah I like my bed to much to be up any earlier than I need to be. And with working late nights I try to have late morning otherwise I feel crap!! Lol. Good luck with the sleep thing chic!


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[jennifer778]

Definitely!!! Minus the insane insomnia right now! First day back on oxyelite too.

Yeah I have insomnia too. What is oxeylite?

 

[jennifer778]

Took it easy today so I don't rehurt my leg.

Eliptical: 15
Met con: 5 min used pushups instea of pullups. Can't do many. Super hard though!!
Stepmill: 20 min at 82 spm
Leg press drop set x2: 450x5 etc.
ATg squats: 1x20x45, 1x135x5, 2x5x185
Wave: 30 min 6 res.
Abs: 30 min w/ 14lb medicine ball

Eh...

Great workout Jen. Wow. I'm super impressed that you did 30 minutes of abs!! Mind saying what you did?