Hey, you do workout!!!!

tee hee hee

yeah yeah ... I DO workout, just have a hard time posting it all the same day ... I have to get better at that ...

Besides, sometimes this tall girl gets to my computer first ...

Woke up and hopped on the scale ... 227.

Even though my goal weight says 225, I am gonna keep going until I like the way it looks (as close as I can get to a 6 pack before Hawaii and all that) ... so we'll see where the number ends up.

No snow last night ... but they are calling for it today.

Time for AM cardio, and then to make my "breakfast" a protein shake made with cream, water, and a scoop of NitroTech, MetRx Protein Plus, and also VegeFuel.

(Totals are about 360 cals per shake, 47g protein, and 18g fat). I am also going to be taking an EFA supplement with each one which will provide 3g of essential fatty acids.)

Other supplements during the CKD will include LipoK, Vitamin C (1000 mg per day), Vitamin E (1200 IU per day), Glutamine (10g before bed), Potassium (500mg), Magnesium (500mg), and of course, a multivitamin.

Gonna go do cardio now, and then weight training later today when Fern gets here ...

Morning Cardio: 25 mins on Elliptical

Weights in PM, no Fern (she's a little sick today ...):

Incline DB Press/Incline DB Flye superset: 3 x 8 ~ 30, 40, 50
Narrow Grip Pulldowns/Pressdowns superset: 3x8~ 150/80, 170/90, 180/90
Leg Extensions: 3 x 8 ~ 120, 150, 170
Leg Press (high & tight stance): 3 x 8 ~ 350, 390, 390
Back Extensions: 3 x 8 ~ 25

Then went tanning ... and sang "All by myself" the whole time ...

1/8/02:

No morning cardio today ... alarm didn't go off. So, I did 25 mins of moderate intensity cardio after work tonight (5:15 pm).

Still turned into a sweaty mess, so all was good.

"Stalker Guy" was in the gym today ... some guy that keeps following me around when Fern and I lift and "copies" the exercises we do, and tries to lift the same weight I do (when he is actually there ... not often thank God) ...

Anyway, he was on a recumbant bike at the front of the cardio deck and kept turning full-around to look at me ... like 8 times. I am tempted to go ask him what his issue is ... and if I didn't use to work there, I would probably just get nasty with him.

But if this continues I am gonna get in his face. It's just creepy.

omg dan!!! i'm lmao. every gym, no matter where you go, has someone like this. we have a guy here who is doing some sort of hiit/massive lifting program going on. whenever he walks into the gym, he opens every window no matter who is there or what the temperature is. one time i had no idea he was so freaky and i closed the window above me. he came off his bike and opened it, then went back across the room and got back on the bike.
he never makes eye contact with anyone, but whenever a girl is in the room, he grunts really loud.
takes all kinds, eh. i think you can make your's more of a compliment since he's trying to be just like you.
regards,
brenda

1/9/02:

AM Cardio: 25 mins on elliptical ... dragged through it. Safe to say I am carb depleted ...

PM Weights: BICEPS DAY!!

Standing Cable Bar Curls: 3 x 8 ~ 80, 90, 100

Seated DB curls, offset grip: 3 x 8 ~ 30, 35, 35

21's: 2 x 21 ~ 40, 50

Good pump, felt good ... then went tanning ... Stalker was in the gym, but was with Mrs. Stalker I think so he was on good behavior.

1/10/02:

25 mins elliptical, intervals, in PM. Excellent workout, felt great. Could have gone another 15 mins easily, but decided I will stick to my schedule.

Had an Isopure immediaely after, and in a half hour my stomach felt upset. I figure I got a "bad" one. Felt nauseous all night, so didn't eat anything after 6:30 pm. Went to bed at 10:00 ...

1/11/02:

Morning weigh in .... 221 I know alot of it is water, but it's nice to see things are going as planned.

No morning cardio today ... I have to audition for the game show Jeopardy at 9:00 am ... and I still feel a little "off".

Weights tonight w/ Fern, and then the CARB-UP!

1/11 PM:

Incline DB Press/Incline DB Flye superset: 3 x 8 ~ 40, 50 50
Narrow Grip Pulldowns/Pressdowns superset: 3x8~ 150/80
Leg Extensions: 3 x 8 ~ 120, 150, 170
Leg Press (high & tight stance): 3 x 8 ~ 350, 390, 390
Back Extensions: 3 x 8 ~ bodyweight

I dragged through this workout, and probably could have napped after the Pulldowns/Pressdowns superset. Definately see a difference in performance when glycogen is depleted.

Went tanning.

1/12 - 1/13: REST DAYS!!

1/14:

Morning weigh-in = 226, due to carb-up and glycogen supercompensation effect.

Incline DB Press/Incline DB Flye superset: 3 x 8 ~ 40, 50, 55
Narrow Grip Pulldowns/Pressdowns superset: 3x8~ 150/80, 160/80, 180/90
Leg Extensions: 3 x 8 ~ 150, 170, 200
Leg Press (high & tight stance): 3 x 8 ~ 300, 350, 390
Back Extensions: 3 x 8 ~ 25

Went tanning.

Also, did 10 mins using the IGIA ab electrode thing. Don't know if it will make a difference, but I get alot of questions about it so I figured Fern and I will give it a go and see what happens.

1/15:

25 mins AM cardio, empty stomach and on LipoKinetix. Sweaty mess.

Didn't know where else to post this but . . .



Happy B-day TrainerDan. Is Fern spoiling you today?

Have a good one.

Of course!!!

I have plans for this evening but I haven't told Dan yet. I can't wait until he's done work!!!!!!!! LOL

I'm such a kid. I think I like giving presents and doing things for other people more than my own birthday!

Well, today is the start of a very intense, very disciplined 12 weeks for me ... I am planning on competing in a bodybuilding show NEXT year, so I am getting started now.

To place well, I figure I need to muscle up a bit up until 4 months before the show, and then I will concentrate on bringing it all together for superlow bodyfat %.

My goal for the next 12 weeks is to add about 5 - 10 pounds of lean body mass, and try to drop my bf% down a point or two.

My diet is gonna be strict, boring and full of supplements. LOL. But ya gotta do what ya gotta do, right? For those interested, my diet is in my Daily Journal .

Here's me exercise for the day:

Got to wake up a bit late since I am off work today. Morning cardio was at 9:00 am instead of the usual 6:00 am. Felt nice.

Cardio : 30 minutes on the Lifefitness Cross-trainer elliptical. Burned 410 cals at Level 4, manual. Used LSD type training (long slow duration), moderate intensity.

Weight training : Today is the first day of a new program for me, so the weights are a little low. They'll go up, just watch. LOL. Today was Chest/Triceps/Gastocs

Incline Chest Press Machine: 12 x 130 lb, 8 x 160, 6 x 190, 6 x 220

Flat DB Chest Press: 3 sets of 6 x 70 lb dumbbells.

Flat DB Flyes: 3 sets of 8 x 40 lb.

Flat DB Pullovers: 3 sets of 8 x 40 lb.

Triceps Pressdowns SUPERSET with bar dips: 3 sets of 6 x 80 lb & dips are at bodyweight.

Heavy Standing Calf Raises: 4 sets of 8 x 180 lbs.

Light Standing Calf Raises: was supposed to do 4 sets of 15 reps x 90 lb, but only could do 3 sets of 15 reps. The motion of the calf raise was causing a strecthy feeling on my plantar fascia (bottom of foot), which got uncomfortable so I stopped.

During the flyes, my left elbow felt tight. It seems I can never get away from that damn tendinits. I am gonna switch from DB flyes to Pec Deck flyes probably to avoid the stress on my elbow.

BACK DAY

Was able to get to the gym a bit earlier than usual since we got out of work early.

Chest is a little sore from yesterday's fun (good sore), and I have noticed that my wrists got sore too. No fun. Time to start taping them up again ... What a pain in the butt. I'm getting old.

Anyway, here's the damage:

WEIGHT TRAINING:

Chin-ups : 4 sets, neutral grip. Got 6, 6, 6, 4.

Deadlifts : 3 sets of 10 x 135, 145, 155

Haven't done them in a LOOOOOONG time. I used to get 335 for 3 reps, so I expect to see those numbers jump up withing the next 4 weeks.

Barbell Bent-over rows : 12 reps x 95 lbs, 10 reps x 105, 8 reps x 145 lbs.

Reverse-grip Pulldowns to the front : 3 sets of 8 x 160 lbs.

Pullovers : 3 sets of 10 x 50 lb. dumbbell

CARDIO:

Did 10 minutes after weight training. Burned 82 calories on the StarTrac Elliptical, manual setting, level 1. I suspect that the calculations by the machine are wrong ... I KNOW I burned more than 82 cals but that's what it said ...

Neat to hear about your goal and your commitment. What competition are you planning on participating in?

I'll be watching and cheering you on!

Looking at the Mr. South Jersey ... 2003! I need the time to get prepared the RIGHT way. Any contest in my area in August - October 2003 will do, and Mr. South Jersey is usually held somewhere in there each year ...

Thanks for stopping by, Paul.