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My Training Log

Jen10 said:
Day 3: cardio
Eliptical: 30 min at 3res
HITT: 2 min walk 1 min sprint 20 min
Stepmill: 10 min at 70spm(couldn't go faster)
Eliptical: 25 min at 5 res
Rower: 10 min
Stretch

Still breathing so I feel good! Happy Hump day! Get ya some! 0;)
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This is what I'm talking about! Great job Jen! How do you feel?

Sent from my DROIDX using EliteFitness
 
obsessedwliftin said:
This is what I'm talking about! Great job Jen! How do you feel?

Sent from my DROIDX using EliteFitness
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Im feeling great! still attempting to eat breakfast. ;( darn work.....Asthma flared up at the end of sprints some but I didnt pass out on the stepmill so that was positive! 141 post workout even with 2.5 liters of water drank.
 
Day 4: chest
Wu eliptical: 10 min
Flat bench db press: 3x10x30, 1x10x35
Incline db press: 3x10x25(hard!)
Flyes: 3x10x25
Stepmill: 15 min 80spm
Treadmill: 30 min incline 10% 3.3mph
Eliptical: 20 min 5 res.
 
Hey Jen. Just checking in on ya ! How's training going you KTS?
 
Gmorning! I'm doing great other than being a little tired this morning fo some reason. Pushed through it though. Down 5 pounds since sat so not bad IMO. Probably about to stall for the next couple days though. Can't wait for legs tomorrow! Hope y'all have had a great workout today!
 
Jen10 said:
Gmorning! I'm doing great other than being a little tired this morning fo some reason. Pushed through it though. Down 5 pounds since sat so not bad IMO. Probably about to stall for the next couple days though. Can't wait for legs tomorrow! Hope y'all have had a great workout today!
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And why would you stall? No you will not. If you do we will change things up and you will keep going. Stalling is not an option maam. Lol
 
Ive been the same weight for 2 days is all. Im feeling good and seeing changes which is more important than the weight right now i would assume. Im thinking leg day will get me over my proverbial stall.
 
Yeah I found the same thing when I cleaned my diet up and cut cals I felt sluggish before training but when you push yourself you soon pull round .. Doing awesome chic. Nice work :)
 
Jen10 said:
Ive been the same weight for 2 days is all. Im feeling good and seeing changes which is more important than the weight right now i would assume. Im thinking leg day will get me over my proverbial stall.
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DO NOT WEIGH YOURSELF EVERY DAY!!!!!!!!! ONCE A WEEK ONLY! that is all. lol
 
Hahaha you two crack me up lol your like a married couple ;)
 
Hey Jen...looking great in here!! You are in good hands with OWL. I've been absent the last few days but think you have a great base of muscle and it will be really cool to see how things look for you as you continue to cut. Just given your time frame, bikini might be the better option but I'd take a look at pictures from last year's winners, from the shows you're looking at and get an idea. You'll have a better idea too, as you cut, where you'll come in.

The one thing I would offer for advice....especially if you think you might compete again.....is to keep some sort of a log of things (not just here I mean). Keep track of your diet/ your workouts and write down how you respond, how you feel, moods etc. I, personally, do weigh myself everyday in a prep because then I can track patterns and trends with my body and link it back to changes in diet, hormones etc. It's a way of learning yourself inside and out BUT takes some mental focus not to let the scale ruin your momentum if it doesn't move. My point would be just to note things as you go. You can learn so much from it and look back and be able to see all sorts of things. The most important thing is to trust your trainer and trust the process!!

Keep working hard!! :)
 
Thanks a bunch Cali!! I've got eery bit of everything written down so far. I've been looking at the last contest and I think by may I shoul be pretty go in comparision. Felling pretty confident I'm set in the right direction
 
TGIF!! Hope my callers at work are as nice at the guys at the gym this morning! (very wishful thinking!)

Day 5: legs
Eliptical: 10 min
Hitt: 2 min walk 1 min sprint 20 min
Leg ext: 3x12x80
Ham curls: 3x12x80
Leg press: 1x10x150, 4x10x240
Stepmill: 15 min at 70spm
Squats: 1x10x45, 4x8x135
Eliptical: 45 min

....spent....
 
Jen10 said:
TGIF!! Hope my callers at work are as nice at the guys at the gym this morning! (very wishful thinking!)

Day 5: legs
Eliptical: 10 min
Hitt: 2 min walk 1 min sprint 20 min
Leg ext: 3x12x80
Ham curls: 3x12x80
Leg press: 1x10x150, 4x10x240
Stepmill: 15 min at 70spm
Squats: 1x10x45, 4x8x135
Eliptical: 45 min

....spent....
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Spent! That's what we are looking for girl! Nice work!

Sent from my DROIDX using EliteFitness
 
Jen10 said:
Well that's where ya got me. Almost fell asleep in the sauna after!
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Good! Yeah your carbs are low and your body is adjusting to it. Plus the cardio, and plus the weight training. We are headed in the right direction. Lol When your body levels out we are going to two a day cardio.:verygood:Now do you see why I have the volume a little lower? Lol
 
Jen you are doing extremely well chic this Is all happening so fast not many people could pull this off , I think you with the help of owl are going to do us proud when you compete!! Well done chic.
 
dmk777 said:
Jen you are doing extremely well chic this Is all happening so fast not many people could pull this off , I think you with the help of owl are going to do us proud when you compete!! Well done chic.
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Thanks babe! I sure hope I make y'all proud! I'm getting my butt kicke right now and it feels great! Feel like I've made some great progress in just a week. Have u decided on competeing yet?
 
Day 6: arms

My knee was a but bothered from sprinting so I layed off today.
Eliptical: wu 10 min
Stepmill: 30 min at 80 spm
Tricep pushdowns: 1x15x20, 3x15x25
Rope pulldowns: 4x15x20
Overhead rope pull: 3x15x20
Alt DB Curls: 3x10x15
DB Hammers: 3x10x12.5
Preacher: 3x10xbar(35?)
Bike: 30 min
Eliptical: 30 min

Chillin in the sauna now. Legs feel funny lol. No run in withthe ex so I had a great workout!!
 
Jen10 said:
Thanks babe! I sure hope I make y'all proud! I'm getting my butt kicke right now and it feels great! Feel like I've made some great progress in just a week. Have u decided on competeing yet?
Click to expand...

There's no better feeling than accomplishment chic , I'm in talks with a guy I know about maybe competing in Nabba Northeast next year. If I'm honest though I think it will be the nerves that beat me ,
 
Jen10 said:
Day 6: arms

My knee was a but bothered from sprinting so I layed off today.
Eliptical: wu 10 min
Stepmill: 30 min at 80 spm
Tricep pushdowns: 1x15x20, 3x15x25
Rope pulldowns: 4x15x20
Overhead rope pull: 3x15x20
Alt DB Curls: 3x10x15
DB Hammers: 3x10x12.5
Preacher: 3x10xbar(35?)
Bike: 30 min
Eliptical: 30 min

Chillin in the sauna now. Legs feel funny lol. No run in withthe ex so I had a great workout!!
Click to expand...

Great work this week Jen. Nice job on your cardio today and your arm workout. You have made some great strides in just a week and this is only the beginning. So proud of you. Your body is already starting to shape up. I will have your ab workouts and a few other little tweaks to you by Monday. Take your rest day as planned tomorrow. Let your body heal up because we are taking to the next level starting monday!:rose:
 
dmk777 said:
There's no better feeling than accomplishment chic , I'm in talks with a guy I know about maybe competing in Nabba Northeast next year. If I'm honest though I think it will be the nerves that beat me ,
Click to expand...

Being ripped in gym clothes compared to a bikini in front of 1000 ppl is a bit different but I'm sure you'll work it out. If anything well come over there and throw ur butt on the stage! Jk
 
obsessedwliftin said:
Great work this week Jen. Nice job on your cardio today and your arm workout. You have made some great strides in just a week and this is only the beginning. So proud of you. Your body is already starting to shape up. I will have your ab workouts and a few other little tweaks to you by Monday. Take your rest day as planned tomorrow. Let your body heal up because we are taking to the next level starting monday!:rose:
Click to expand...

I felt great today! Can't wait for Monday! Its going to be hard to not do anything tomorrow but I won't I promise! Ty!!!
 
Jen10 said:
Being ripped in gym clothes compared to a bikini in front of 1000 ppl is a bit different but I'm sure you'll work it out. If anything well come over there and throw ur butt on the stage! Jk
Click to expand...

Yeah that's very true Jen lol, well I'm going to try psych myself up for next year. I'd feel better if my mate was there too so hopefully he will accompany me ;)
Lol yeah I will need to be thrown on there haha
 
dmk777 said:
Yeah that's very true Jen lol, well I'm going to try psych myself up for next year. I'd feel better if my mate was there too so hopefully he will accompany me ;)
Lol yeah I will need to be thrown on there haha
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It'd definitely be more comforting with your trainer or trainer partner there with you I'm sure. Help give you some last minute confidence. I have faith in ya!!! You look awesome as it is so next year should be a piece of cake! (I'm mean chicken)
 
Well thanks huni I appreciate that.
Lol good call on the chicken!! ;)
 
Day 7: off
Day 8: shoulders
Always my weakest day but felt great today!!

Wu eliptical: 10 min
Stepmill: 45 min at 80 spm
Wu sd laterals: 2x20x5
Db preses: 4x12x12.5, drop set to fail
Side laterals: 4x12x12.5, drop set to fail
Front laterals: 4x12x10, drop set to fail
Incline delt laterals: 4x12x12.5, drop set to fail
Eluptical: 15 min

Great start to my day! Happy Monday y'all!
 
And the music at the gym sucks and creepers start coming around when they see you dont have headphones in! When my ipod doesnt work I wear headphones anyway and pretend. 0;)
 
Jen10 said:
And the music at the gym sucks and creepers start coming around when they see you dont have headphones in! When my ipod doesnt work I wear headphones anyway and pretend. 0;)
Click to expand...

Agreed! Creepers come in both the male and FEMALE variety I can assure you. Lol
 
yeah I get those too sometimes when i wear my softball stuff. lol...probably not the same kind of female creepers though
 
Day 9: back
Eliptical:10 min wu
Stepmill: 45 min at 80spm
Lat pulldown: 4x12x70+drop set
Sa db rows: 3x10x30, 1x10x35+drop set
Underhand bb rows: 4x10x45+drop set
Underhand pulldowns: 4x12x50+drop set
Sprints: 20 min 2 min walk 1 min sprint
Incline: 10 min 10% 3.5 mph

Do I really have to work now?! Have a wonderful day y'all!
 
Jen10 said:
Day 9: back
Eliptical:10 min wu
Stepmill: 45 min at 80spm
Lat pulldown: 4x12x70+drop set
Sa db rows: 3x10x30, 1x10x35+drop set
Underhand bb rows: 4x10x45+drop set
Underhand pulldowns: 4x12x50+drop set
Sprints: 20 min 2 min walk 1 min sprint
Incline: 10 min 10% 3.5 mph

Do I really have to work now?! Have a wonderful day y'all!
Click to expand...

Lol Very nice Jen! That is some work right there. You said you wanted it so I am giving it to you. :verygood:
 
Jen you are killin shit round here ATM , keep at it girl soon what was hard work will become a piece of chicken!! Lol ;)
 
I actually pretty surprised I was able to get all the reps seeing that I did shoulders yesterday. The bb and db rows werent killer on the last regular set so i may need to add 5 more pounds or try harder. The stepmill is going to be the vain of my exsistence for the next few weeks im sure.
 
Jen10 said:
I actually pretty surprised I was able to get all the reps seeing that I did shoulders yesterday. The bb and db rows werent killer on the last regular set so i may need to add 5 more pounds or try harder. The stepmill is going to be the vain of my exsistence for the next few weeks im sure.
Click to expand...


As long as you know this!!! Lol And you need to add 5lbs AND try harder. I want these workouts intense. Get it done.:evil:
 
dmk777 said:
Jen you are killin shit round here ATM , keep at it girl soon what was hard work will become a piece of chicken!! Lol ;)
Click to expand...

LMAO!! Im loving my chicken right now! The diet isnt bothering me at all right now. not even hungry just eating.
 
Day 10: cardio

Wu eliptical: 15 min
Stepmill: 45 min 80 spm
Incline: 45 min 10% 3.5 mph

That's all for today. Happy hump day!
 
Jen...you are really killing it! Great job!! Keep up the good work. I'm really impressed with all your hard work. :)
 
Thanks y'all! I'm pushing through this darn knee thing. If I'm going to do this I'm going to win dang it! I'm down 8 pounds in a week and a half so not too bad.
 
Hey Jen you doing absolutely amazing chic. It's not phasing you one bit your a natural girl.
 
brittneyleigh79 said:
My gosh Jen your my hero!! I wish I had the stamina to do as much cardio as your doing!!!

Brittneyleigh79
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Hero?! Lmao thanks Britt! I absolutely hate cardio too! I have exercise induced asthma so I have a bit of trouble somedays but I find it most helpful to distract myself from what I'm doing actually by reading a book and listening to music. So much going on I forget my legs are on fire and I can't breathe.
 
Day 10: chest

Wu eliptical: 15 min
Stepmill: 45 min 80 spm
Flat db press: 4x12x30+drop set
Incline db press: 4x10x25+drop set
Pec deck flyes: 4x10x40+drop set(worst things ever!)
Eliptical:15 min

Cardio was hard today well everything was hard today! Lol. Going to hang in the sauna a few extra minutes today. Reading a funny book about a woman trying yoga....think I might attempt...one day.
 
Day 11: legs
Wu eliptical: 15 min
Stepmill: 45 min 80spm
Squats: 5x10x105+drop set
Leg press: 4x12x200+drop set
Leg ext: 4x12x80+drop set
Ham Curls: 4x12x80+drop set
Butt lift thing: 4x10x40+drop set
Eliptical: 15 min

Best advice u got today from a regular creeper today: you could drop some weight quick if ear whatever you want once a day or just do liquid calories like milkshakes and weight will just fall off you! Worked for me!(he gas lost 50 lbs I'll give him that! But it could be the 1 hr running in the treadmill and the 1 hr on the stepmill that is causing that?)

Ummmmm....
TGIF!!!!
 
Jen10 said:
Day 11: legs
Wu eliptical: 15 min
Stepmill: 45 min 80spm
Squats: 5x10x105+drop set
Leg press: 4x12x200+drop set
Leg ext: 4x12x80+drop set
Ham Curls: 4x12x80+drop set
Butt lift thing: 4x10x40+drop set
Eliptical: 15 min

Best advice u got today from a regular creeper today: you could drop some weight quick if ear whatever you want once a day or just do liquid calories like milkshakes and weight will just fall off you! Worked for me!(he gas lost 50 lbs I'll give him that! But it could be the 1 hr running in the treadmill and the 1 hr on the stepmill that is causing that?)

Ummmmm....
TGIF!!!!
Click to expand...

Nice work! What an idiot! Stick with the plan maam! Lol
 
Looking tremendous in here Jen nice work , what the hell lol some folks have nooooo idea lmao;)
 
Day 12: arms (135lbs as of today)

Eliptical: wu 15 min
Stepmill: 1 hr at 80spm
Tri pushdowns: 4c15x20+drop
Rope pulldowns: 4x15x20+drop
Overhead rope: 4x15x15+drop
Preacher curls: 5x10xbar
Db curls: 4x12x15+drop
Db hammers: 4x10x12.5+drop
Eliptical: 30 min at 4 res.

I feel like jello! Can't really lift my arms now. Feels awesome! Mmmm jello....jk OWL!!!!

Have a great sat y'all!!
 
Jen10 said:
Day 12: arms (135lbs as of today)

Eliptical: wu 15 min
Stepmill: 1 hr at 80spm
Tri pushdowns: 4c15x20+drop
Rope pulldowns: 4x15x20+drop
Overhead rope: 4x15x15+drop
Preacher curls: 5x10xbar
Db curls: 4x12x15+drop
Db hammers: 4x10x12.5+drop
Eliptical: 30 min at 4 res.

I feel like jello! Can't really lift my arms now. Feels awesome! Mmmm jello....jk OWL!!!!

Have a great sat y'all!!
Click to expand...
Good work Jen. You better enjoy your rest day tomorrow because this coming up week it is on! Lol Also time to start increasing the weight on every exercise every set even if only a little. I want you to be really close to max when you do your drop. Especially on arms. Watch the shoulder because I know that is a old injury but the weights need to start going up at this point. Get it done!
 
I'm ready for the increase tomorrow. Relaxed and Iced all day. Excited to kill my abs too! Love the burn.

Sent from my SAMSUNG-SGH-I777 using EliteFitness
 
Day 13: off
Day 14: shoulders
Wu elliptical 15 min
Stepmill: 45 min 80 spm
DB press: 4*12*15+drop
SD later raise: 4*12*15+ drop
Front raise: 4*12*15+drop
Incline felt laterals: 4*12*15+drop
Leg raises in flat bench: 3*fail(20)
Weighted AB machine: 3x100*20lbs(lowest weight)
Decline situps: 3*fail(30,20,20)
Butt lift thing' 4*12*40+drop

No time for more cardio. Left arm is numb LOL hope I don't need it today.

Sent from my SAMSUNG-SGH-I777 using EliteFitness
 
Day 13: off
Day 14: shoulders
Wu elliptical 15 min
Stepmill: 45 min 80 spm
DB press: 4*12*15+drop
SD later raise: 4*12*15+ drop
Front raise: 4*12*15+drop
Incline felt laterals: 4*12*15+drop
Leg raises in flat bench: 3*fail(20)
Weighted AB machine: 3x100*20lbs(lowest weight)
Decline situps: 3*fail(30,20,20)
Butt lift thing' 4*12*40+drop

No time for more cardio. Left arm is numb LOL hope I don't need it today.

Sent from my SAMSUNG-SGH-I777 using EliteFitness
 
Happy Monday Jen10! I just wanted to let you know that you're doing fantastic on your log and workouts! You're super motivating! :) I hope you have a great week of training!
 
cangal said:
Happy Monday Jen10! I just wanted to let you know that you're doing fantastic on your log and workouts! You're super motivating! :) I hope you have a great week of training!
Click to expand...

HAppy Monday yourself!! way to start off the week with some kick butt workouts! Glad I can help! If you have any questions or randomness let me know!! lol have a great week!
 
Tight, sore and tired....all will disappear when I walk into the gym. Amazing feeling look. Good morning y'all!

Sent from my SAMSUNG-SGH-I777 using EliteFitness
 
Day 15: back
This was the worst workout I've had in awhile. Zero energy and felt numb the whole time. My legs felt useless. Long salt bath on the todo list tonight.

Elliptical: 15 mi.
Stepmill: 25 min at 80 spm
Treadmill: incline 11% 3.3 MPH 20 min
Lat pulldowns: 4*12*70+drop
Sa DB rows: 4*10*35+drop
UN rows: 4*10*59+drop
UN pulldowns: 4*12*60+drop
Elliptical: 10 min

Increase weight on 3 of 4 and got a decent pump in my forearms when I was done. Blah!

Sent from my SAMSUNG-SGH-I777 using EliteFitness
 
Day 15: back
This was the worst workout I've had in awhile. Zero energy and felt numb the whole time. My legs felt useless. Long salt bath on the todo list tonight.

Elliptical: 15 mi.
Stepmill: 25 min at 80 spm
Treadmill: incline 11% 3.3 MPH 20 min
Lat pulldowns: 4*12*70+drop
Sa DB rows: 4*10*35+drop
UN rows: 4*10*59+drop
UN pulldowns: 4*12*60+drop
Elliptical: 10 min

Increase weight on 3 of 4 and got a decent pump in my forearms when I was done. Blah!

Sent from my SAMSUNG-SGH-I777 using EliteFitness

Sent from my SAMSUNG-SGH-I777 using EliteFitness
 
Good work! Your body is getting used to a low carb diet. It will now adjust and start using fat stores for energy. It is rough but you have to push through!
 
Just another hurdle to jump over. We've got this! Who needs carbs anyway?! Lol

Sent from my SAMSUNG-SGH-I777 using EliteFitness
 
Well said sister !! You got this one in the bag Jen. Chin up and march on huni ;) ,
You got to that point were now if you eat crap your body will feel errrrrrr lol thats the hard part over craving will become less and less , and remember this just a few weeks back the idea was just in a post now you got the ball rolling and in such a short time not many people could adapt like that Jen. Your a tough cookie. (ooops sorry did I say cookie) Haha
 
dmk777 said:
Well said sister !! You got this one in the bag Jen. Chin up and march on huni ;) ,
You got to that point were now if you eat crap your body will feel errrrrrr lol thats the hard part over craving will become less and less , and remember this just a few weeks back the idea was just in a post now you got the ball rolling and in such a short time not many people could adapt like that Jen. Your a tough cookie. (ooops sorry did I say cookie) Haha
Click to expand...

LMAO D!! thank ya much! Im feeling much better now that I've had breakfast! My sweet potatoes did the trick. Other than being tired everything is going great! .....Dont say cookie to loud I'll get in trouble!!!! shhhh ;)
 
Day 16: cardio and abs
OWL you were right my abs hurt soooo bad on my first decline situp it made my laugh. I stopped laughing it hurt. LOL

Wu elliptical: 15 min
Stepmill; 45 at 80 spm
Decline situps: 3*20
Leg raises on flatbench: 3*20
Crunch chair: 3*100
Treadmill: 30 min incline 11% 3.3 MPH
Sauna....I hurt. :) no pain no gain.

Happy hump day. Don't forget to get ya some! ;)

Sent from my SAMSUNG-SGH-I777 using EliteFitness
 
Welcome to my party! As they say, pain is just weakness leaving the body. Good work Jen. Still want me to increase your ab workout? Lol j/k

Sent from my DROIDX using EliteFitness
 
If it needs to be sure.I'm just doing what I'm told. ;)

Sent from my SAMSUNG-SGH-I777 using EliteFitness
 
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
 
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